Warmup
EMOM 8 min alternating between
7-10 cal bike
10-20 Banded pass through
5 Inch worm
10 Air squat
–Then–
2 Rounds
30s each
Doorway chest stretch
Calf stretch
Bottom of the squat
Workout Notes
Following our short/medium range double unders/jumps with a long one today!
The 40m farmers carry can be done with dumbbells or kettlebells or two sandbags!
For these longer efforts we always use the idea of letting the intensity build. What feels like low intensity at the start can often become unsustainable with 10-15 minutes remaining. Plan accordingly!
Workout
For 30 min
40m farmers carry or suitcase carry
20 Hand release push-up
10 Burpee
5 Snatch
Accessory
3×8 Sandbag/dumbbell/kettlebell fly OR pull over
3×8 Bench or floor press
*Rest 1 min between sets
and then
Warm-up: done.
Workout: 9 rounds with about 3 seconds to spare. 4.5 rounds in the first 15 min, and 4.5 rounds the second 15 min. Felt like i slowed way down, mostly during the hand-release push-ups, but i guess i kept an overall steady pace!
* Farmer’s carry: #2 x #53 kb’s.
* Hand-release push-ups: ✔
* Burpees: ✔
* Snatches: subbed Power C&J. 2 x #30 dumbbells. Right shoulder isn’t liking snatch work lately. Achy inside. Should’ve done squat C&J’s. Brain fart i guess!
Accessory:
* Flys: #7 dumbbells. Shoulders didn’t like these.
* Bench: #30 dumbbells.
Thank you!