Mon, Tues, Wed, June 15, 2016

Getting back into the swing of things is sometimes difficult.  My lack of posting does not mean that I am not in the garage with my friends...actually, just busy catching up.

 

Here is a recap:

 

Monday:

1.  Partner workout.  Both Partners working at the same time.  If you finish first...just rest.

5 rounds of:

30 Double Unders

15 Dips

2.  Partner workout.  Both Partners working at the same time.  If you finish first...just rest.

10 rounds of:

5 Deadlifts, 225 lbs

10 Assault Bike Calories

 

 

Tuesday

I borrowed this one from Laird Hamilton,Gabby Reece and Brian MackenzieXPT

 

LEVEL: Intermediate-Advanced | FOCUS: Functional & Primal Movements | DURATION: 40-50 Minutes

A: BREATH GYM 1

Wim Hof Breathing

3 rounds plus pushups

B: WARMUP
3 rounds of:
20m Spiderman-Crawl
20m Inch-Worms
15 Pushups (scale to box)
5 Scap Pullups

C: STRENGTH
EMOM (Every Minute on the Minute) alternating movements for 12:00 min:
:20 Max Strict C2B-Pullups (minute 1)
:40m Bear-Crawl-Sprint (minute 2)
Rest with remaining time immediately after

D: PRIMAL
15 Tire-Flips (moderately heavy)
2:00 Max Burpees-with-Jump (scale to step up) to Tire
Rest 2:00

12 Tire-Flips
1:30 Max Burpees-with-Jump-to-Tire
Rest 1:30

9 Tire-Flips
:60 Max Burpees
DONE! Record total burpees.

E: RECOVER
5x Upward-and-Downward-Dog (pause :05 each position)
Foam-Roll-Hamstrings 2:00 per side
Banded-Bully 2:00 per side

 

Wednesday:

Front Squat
5x2 @ 85 %

Sled Push
Assault Bike Cal 10 cal
SDHP 95    10

AMRAP 12 min


Row 10 cal
T2b 10
Squat clean thruster 5@ 95

AMRAP 12 min

 

 

All workouts start with the Wim Hof Method of breathing.  35 breaths in then a max hold after the exhale followed by a hold on a big inhale.  Do this 3 times, then 35 breaths, big inhale and a max set of pushups.