by rmartinez | May 20, 2020 | WOD Archive, workout of the day
A. AMRAP in 10 minutes of: 500 meter skierg 7 Front squats (95/135) Rest 5 minutes AMRAP in 10 minutes of: 7 pull ups 7 burpees Two athletes will start with the skierg amrap. Clean machine well before the third athlete uses it. B. Stay home workout from Guru’s ChestEvery minute for 10 minutes 5 power clean, medium 50-60% Then, without stopping Every 2 minutes for 10 minutes 5 deadlift, medium heavy 60-70% Then, without stopping Every 2 minutes for 10 minutes 5 strict pull up So, you are doing 3, 10 minute emoms in a row, without stopping. Modifying: Power clean: These can be done with a medicine ball or any other object(s) that you can clean safely. Dumbbell power clean: with a dumbbell in each hand, because each hand is working on its own these can be very difficult with higher weights. High jumping squat: a jumping squat but jump as high as you possibly can every time. Start doing 15 of these each time, if that gets to be too many, drop down to 10. Deadlifts: These can be done with any kind of weight you have, barbell, dumbbells, kettlebells, etc… If you use a lighter weight, increase your reps. You can use 1 or 2 kettlebells, 1 will be light, increase reps 🙂 Good mornings: without weight. Do as many as you can in 30 seconds. Keep your back straight, cross your arms in front of your chest and focus on those glutes/hams. At body weight it can be easy to just smash out a bunch of these without thinking, don’t do that. Work to...
by rmartinez | May 19, 2020 | WOD Archive, workout of the day
EMOM for 10 minutes Curtis P Power clean Lunge Lunge Jerk Rest 3 minutes 3 rounds of: 1200 meter bike 20 kettlebell swings (16/24)
by rmartinez | May 18, 2020 | WOD Archive, workout of the day
A. Buy in: 800 meter run 5 rounds of: 15 wall balls (14/20) 5 deadlifts (155/225) Cash out: 800 meter run B. From Guru’s Chest Every 6 minutes for 36 minutes 1200m bike 15 push ups 10 kipping pull ups Modifying: Bike: Any cardio for 2-2:30 minutes. Run: 400 meters Jump rope: single unders, 2 minutes. If you have or want to work on double unders, do those. Mountain climbers: count how many you do in 2 minutes in the first round, hit that number for the rest of the rounds. Run in place: the higher you lift your legs and the more you pump your arms, the harder this will be. Row: 500 meters Push ups: Do these with your hands on a counter top or standing up against a wall. Think about keeping your hips straight the whole time. Knee push ups: I would rather you not do these and work on keeping your body straight. If you are doing these REALLY focus on keeping your hips straight. Kipping pull ups: Bent over rows: with a light weight and increased reps (these are not about going heavy today). these can be done with whatever kinds of weights that you have, barbell, dumbbells, kettlebells, milk jugs, etc… Anything from here https://www.youtube.com/watch?v=doBykp7TftY keep it light or body...
by rmartinez | May 17, 2020 | WOD Archive, workout of the day
A. EMOM for 10 minutes 1 power snatch 1 overhead squat 1 hang power snatch 1 overhead squat Rest 3 minutes AMRAP in 10 minutes of: 5 strict pull ups 10 push ups 15 abmat sit ups B. Guru’s stay home workout Part A: 5 sets of 5 reps of bench press at 70-80% Part B: 6 rounds for time, 10 minute time cap 3 strict pull ups 6 front squat, medium heavy 60-70% Modifying: Bench press: Tempo push ups: 4 seconds down, 4 seconds up. Don’t worry about increasing reps, you’ll feel these 🙂 Dumbbell bench press: will probably need to go lighter than you would with a barbell. These are harder than barbell bench press, but if dumbbells are what you have, use dumbbells 🙂 Dumbbell floor press: lay on the floor and press like you would on a bench. These don’t go through the entire range of motion and are a bit easier because the floor helps out at the bottom. If you have heavier dumbbells than you want to press, these should make pressing them easier. Scale your reps up if it feels too easy. Push ups: bump up your reps and REALLY think about doing them well. Flex your guts and butts like crazy, kepp your body in as straight a line as you possibly can and get your chest all the way to the floor. You can do these on your knees but I would rather you put your hands on a counter or up against a wall and work on full body straightness. Strict pull ups: Whatever you do, stay on the...
by rmartinez | May 16, 2020 | WOD Archive, workout of the day
“Kendrick” God Bless you Kid! 4 rounds of: 18 Thrusters (65/95) 18 Chest to Bar Pull Ups 18 Burpee Box...
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