Wod

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Little fly fishing jaunt


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20 minute alternating EMOM (5 rounds)
-50 second assault runner
-5 push press + 5 push jerk @ 50% 1RM jerk
-10 alternating barbell front rack lunges
-10 strict pull ups

Tabata plank holds

3 rounds:
-10 (5R/5L) pallof press with 5 second hold
-10 banded glute bridges with 5 second hold
 
Strength
Took 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Conditioning
For max calories
3 min row
Short yet brutal
 
F3 workout 45 minutes

4/ 10 mile jog warmup
25 air squats and 1 min wall sit continuously for 100 squats and 4 mins of sits
Cinderblock swings, block thrusters, American hammers(2 count), push ups on the block. began with 5 reps of each and a then 75 yard sprint and jog back for recovery. Increased reps by 1 each round and made it up to 13 reps of each before timer went off.
3 mile run
 
F3 workout 45 minutes

4/ 10 mile jog warmup
25 air squats and 1 min wall sit continuously for 100 squats and 4 mins of sits
Cinderblock swings, block thrusters, American hammers(2 count), push ups on the block. began with 5 reps of each and a then 75 yard sprint and jog back for recovery. Increased reps by 1 each round and made it up to 13 reps of each before timer went off.
3 mile run
Cinderblock workout… how long you been locked up and what did you do?
 
Push
Still dealing with nerve damage
Suicides b/t each set up to arms 6x40yds
High incline db 15/12/10/10/15 60/70/75/65/60s
Barrel press 15/12/12 45/45/45s
Seated cable flys 20/18/16 120/120/120

Compound sets
db lateral raises 20/18/18/15 20s
db shrugs 20/18/15/15 75s

Hanging barbel curl 30/18/15/12 45/65/65/65
Rope pushdown 20/20/15
Single arm skull crush 18/15/15/10
 
11’s of donkey kick burpees and V-ups
1/4 Mile run
Pushups
100 yard hill sprints alternating with a partner to knock out 400 mountain climbers, 200 sit ups and 250 air squats squats
3 mile run

Gym for squat, bench and leg press
 
10 minute EMOM:
6 single-arm front rack bulgarian split quats (3R/3L)

12 minute clock:
16 alternating front rack lunges 135#
30 push ups
30 burpee box jump overs 24"
30 push ups
16 alternating front rack lunges 135#
Max cal row in remaining time
 
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