Coming to Town

With family coming to town for the weekend we wanted to get in a quick one. We alternated back and forth between movements, so not any rest.

3 Sets

  • 10 Back Rack Reverse Lunges (85#)
  • 10 Straight Arm Lat Pulldowns (60#)

3 Sets

  • 15 Chest Fly (30# DBs)
  • 15 Tricep Kickbacks (15# DBs)
  • Plank

One person did the two movements while the other held a plank.

3 Sets

  • HS Hold
  • 12 Combo Raises (Front + Lateral, 10# DBs)

3 Sets

  • 21s (15# DBs)
  • 12 Renegade Rows (40# DBs)

3 Sets

  • 10/10 Banded Rotation (CS blue)
  • 10/10 Banded Pallof Raises (CS blue)

I’m writing this on Sunday, but if I’m remembering correctly it took 23:50 to get through.

Lunge and Reverse It

Swing Man Golf

Dynamic Downswing Overspeed – 2×6

  • Trail Arm
  • Lead Arm
  • Both Arms

Full Swing Repetitions 

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 3×5 Both Arms

Conditioning

20:00 AMRAP

  • 3 Devil Press (20# DBs)
  • 6 Deficit Push-ups (on 20# DBs)
  • 9 DB Hang Cleans (20#)
  • 12/9 cal Row/BikeErg
  • 15 Sit-ups
  • 18 Lunges / Reverse Lunges

I did the bike and lunges in the odd rounds and row and reverse lunges in the even rounds. Got through 6+18. Another good one from Ibex.

Midline

3 Rounds

  • 12/12 Side Twisted Crunches
  • 12 Piked Knee-ins
  • 12 Plank Jacks
  • 12 Pike-ups

Hang It at the End

Accessory

4 Sets

  • 12 Double DB Curls (20#)
  • 20s Chin-up Hold
  • 12 DB French Press (45#)
  • 12 DB Tate Press (30# DBs)

It was supposed to be 30 seconds on the chin-up hold, which was not happening. I did 20 seconds straight for the first set and then had to do 2x10s the other sets.

Cash-out (as few sets as possible)

  • 50 Banded Curls
  • 50 Banded Tricep Extensions

I used a blue band and went 35-15 for both movements. This came from Ibex.

Conditioning

6:00 AMRAP

  • 5 Power Cleans (75#)
  • 10 Weighted Box Step Overs (24″, 20# DBs)
  • 10 Weighted V-ups (20#)

I got through 4+9.

Hang the Banner – Week 2 Workout 3

2 Sets

  • 10/10 Standing Hip Openers
  • 10 Hip Tilts (stability ball)
  • 3 Bicep Stretches (20s:20s)

2 Sets

  • 1:00 Plank
  • 5/5 Monster Walks

2 Sets

  • 10/10 Banded Wrist Pronation
  • 10/10 Banded Wrist Supination
  • 25 Hip Bridges

It was nice doing this last today since we were warmed up for the metcon by doing the conditioning.

Double Ibex

Went to the Lions game yesterday so a lot of time sitting. Our abs were pretty sore from the sit-ups.

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Swing Strength – 2 Sets of 6

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Dynamic Swing Speed – 2 Sets of 4

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 3×5 Both Arms

We both went up another mph to 99 and 78.

Conditioning

10:00 AMRAP

  • 5 Burpee Pull-ups
  • 5 KB Sumo Deadlifts (70/53#)
  • 5 Box Jumps (24/20″)
  • 5 DB S2OH (30/15#)

Slight mod from the 13 rounds with 3 reps of each movement that we saw on Ibex. I got through 6+5.

Midline

4 Sets

  • 20s 2 Bicycles (w/ double arm reach) + 1 Tuck-up
  • 10s Rest

This also came from Ibex, but we did half the sets.

30 Minutes Oh My

Hang the Banner Week 2 Workout 2

2 Sets

  • 10 Cat/Cow
  • 10/10 Follow-through with Band
  • 3/3 Wrist Flexion/Extension
  • 10 Hand Extensions

2 Sets

  • 4x10s Standing Anti-rotation
  • 20 Fingertip Wall Push-ups

2 Sets

  • 10 Banded Standing Row
  • 20 Wrist Curl (8#)
  • 20 Reverse Wrist Curl (8#)
  • 20 Lateral Wrist Raise (8#)
  • 10/10 Single Arm Row on One Leg

Conditioning

30:00 AMRAP

  • 15 cal Row
  • 30 DB Thrusters (8#)
  • 15 Decline & Deficit Push-ups (feet on bench, hands on 20# DBs)
  • 30 Plyo Lunges
  • 15 cal BikeErg
  • 30 Sit-ups
  • 15 Seated Bent Over Back Fly (15# DBs)

I got through 4+6. With the row, thrusters, and lunges nearly all in a row it was a rough section!

Theft

I had my identity stolen, so it was a fun day of listening to a lot of phone hold music.

3 Sets

  • 10 OH Barbell Reverse Lunges (35/55#)
  • 10 Lat Pulldowns (71/104#)

3 Sets

  • 5/5 Lateral Step-up w/ Knee Drive and MB Twist (14/20#, 20″)
  • 10 DB Bench Press (25/50#)

3 Sets

  • 12 Lunges w/ Curls (10/15# DBs)
  • 12 Tricep Pushdowns (38/60#)

3 Rounds

  • 10/10 Standing KB Around the World (25/35#)
  • 20 Goblet March
  • 10/10 Single Arm OH March
  • 10 Bear Pose Pull Throughs

I dropped a kettlebell in round one for the first time ever. It’s been one of those weeks!

Swing It

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Downswing Overspeed – 2×6

  • Trail Arm
  • Lead Arm
  • Both Arms

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4×5 Both Arms

Brandi was feeling sick all day and I haven’t been sleeping well so that’s all we did.

Speedy

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 Seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Swing Speed – 2 Sets of 6

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4×5 Both Arms

I cut the head off of the thrift store fairway wood and used that for the single arm swings. Speeds for the majority of full swings with the PW were higher than my previous best of 92 and today’s new best was 98 mph! I didn’t realize that last time Brandi grabbed her 7i to stay consistent instead of using the heavier men’s club and she had peaked at 72. Today she got up to 77. Can’t believe we increased so much already!

Hang the Banner Week 2 Workout 1

2 Sets

  • 5 Omnidirectional Movement (4 directions)
  • 10 Romanian Deadlift (25# DBs)

2 Sets

  • 10/10 Rotation with Eyes on the Ball
  • 10/10 Lunges with Rotation

1 Set

  • 20 Slider Hamstring Curls
  • 5s Manual Resistance (6 positions)
  • 20 Split Lunges

Conditioning

6:00 AMRAP

  • 10 DB Hang C&J (25#)
  • 12 Walking Lunges

Could really keep moving. I got through 7+3.

Midline

3 Rounds

  • 10/10 Standing KB Around the World (25/35#)
  • 20 Goblet March
  • 10/10 Single Arm OH March
  • 10 Bear Pose Pull Throughs

I really enjoyed this.

Descending Rounds

Conditioning

  • 5 Rounds
    • 12 Step-ups (24″)
    • 5 Shuttle Runs (10×20′)
  • Rest 1:00
  • 4 Rounds
    • 12 Ball Slams (20# MB)
    • 12 Hand Release Push-ups
  • Rest 1:00
  • 3 Rounds
    • 8 Strict Pull-ups
    • 8 Bench Dips
    • 16 alt Single Leg V-ups
  • Rest 1:00
  • 2 Rounds
    • 9 Burpee Box Jumps (24″)
    • 3 Rope Pulls from ground
  • Rest 1:00
  • 200 Jump Rope

Ooophh! Took me 23:45. I really struggle with hand-release push-ups and the pull-ups took awhile doing all singles. Was able to go unbroken on the jump rope.

A CrossFit Metcon

We’re both feeling the pull-ups. Busy day yesterday, so we didn’t workout after two good days.

Swing Man Golf

Dynamic Swing Strength – 2 Sets of 4 (each side)

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Hang the Banner Week 1 Workout 3

2 Sets

  • 10/10 Banded Internal Shoulder Rotation
  • 10/10 Banded External Shoulder Rotation
  • 3x20s Biceps Stretch

2 Sets

  • 10 Forearm Slides
  • 1:00 Plank
  • 10/10 Banded Wrist Protation
  • 10/10 Banded Wrist Supination

2 Sets

  • 10 Banded Shoulder Blade Retraction
  • 10 Banded Tricep Extensions
  • 10/10 Banded Single Arm Fly

The two sets are working out well for us and take about 30 minutes.

Conditioning

15:00 AMRAP

  • 5-10-15… Russian KBS (35/53#)
  • 5-10-15… Bar-facing Burpees (B did reg burpees, I jumped over a parallette)
  • 5-10-15… Goblet Squats (20# DB / 30# KB)
  • 5-10-15… cal Row (B rode BikeErg)

I finished the round of 20 and got 17 swings. We haven’t done something like that in a bit. Felt good and bad. haha