Wednesday, April 29, 2020
Rucksack
Today’s workout if using a barbell and a box will require some decent amount of weight and well, a box that is 30 or 24 inches tall but what if you have neither what can you do to get to the programmed stimulus of the workout? Personally, I’m going out to my garage to begin locating something heavy and that just so happens to be two marine batteries. What though, can I jump over??? Well I do have a box but for the sake of this conversation I will be using the tailgate of my truck to jump up on and then off, not extending because durrr it is a box over. Find something and make the appropriate adjustments to make this workout work for you. We provide the baseline idea and for the moment you will have to figure out some of the finer details based on your sitch. I know you can do it, now go and crush it.
Have a great Wednesday!
Have a great Wednesday!
Ahhhh miss u guys so much! (So does Crosbee 🐶 🐾)
1.) Every 2 minutes for 5 rounds 5 Overhead Squat adding load each round starting @ approx 60%
2.) Rucksack
9-7-5
9-7-5
Deadlift 355/245lb
Box Overs 30/24”
3.) 5×3 Snatch from Blocks @ HH 55%
Then
5×1 Snatch, adding load each round with first lift starting at 55%
Note: keep rest around 3 min between sets and goal is quality so keep the weights on the lower side until it feels like an angel lifting that bar above your noggin
4.) 10-9-8-7-6-5-4-3-2-1
Muscle Up
Chest to Bar pull-up
Note: 6 minute cap
then
15 minutes of Bar Muscle Up practice
note: practice means if you’re already decent at the movement keep working on refining it and if you stink at it work on positions of it, ask a coach if you need ideas
Then
5×1 Snatch, adding load each round with first lift starting at 55%
Note: keep rest around 3 min between sets and goal is quality so keep the weights on the lower side until it feels like an angel lifting that bar above your noggin
4.) 10-9-8-7-6-5-4-3-2-1
Muscle Up
Chest to Bar pull-up
Note: 6 minute cap
then
15 minutes of Bar Muscle Up practice
note: practice means if you’re already decent at the movement keep working on refining it and if you stink at it work on positions of it, ask a coach if you need ideas
5.) 5 rounds
11 GHD Situps
10 Tri-pod to Headstand
11 GHD Situps
10 Tri-pod to Headstand
Unequipped At Home
1.) Every 2 min for 5 Rounds
10 Couch Dips
10 HSPU (or off couch)
Then
Every 2 min for 5 Rounds
10 Jump Squats
10 Alt. Jumping Lunges
2.) ROMWOD
1.) Every 2 min for 5 Rounds
10 Couch Dips
10 HSPU (or off couch)
Then
Every 2 min for 5 Rounds
10 Jump Squats
10 Alt. Jumping Lunges
2.) ROMWOD
You must login above to log your score
Barbi Gossen
Rucksack @225 in 5:48 with a flight of stairs up and down each round added in.
3
0
Erin Briggs
Garage Randomness
Every 1 min for 8 mins: 25 Double Unders (Unbroken); 4 rounds of: Assault Bike, 1 mi, 15 Handstand Push-ups, 15 Kettlebell Swings, 55 lbs, 22:54. Deadlift: 5@220, 3@250, ME: 7@280. Woof. Max Reps Push-ups: 24.
2
0
Pauly VanderKelen
3-Position Clean + 1 Jerk: 135,165,185,205,225,235,250# for a 15# PR!
Breaker Run from 4-28-20 complete: Row - 1:49, 1:47, 1:42, 1:37 / Rogue Echo Bike - 1:37, 1:34, 1:21, 1:15 / (50) 95# Thrusters & 50 Burpees from 4-25-20 complete in 7:02 / 5x10 Strict T2B / "Ruchsack" complete on 6-17-20 in 3:18.
2
0