Yesterday was too cold for golf so it was a night of lying laminate floor in the living room. My body was hurting throughout the night. Almost 80 tonight, so we went to the park!
10 Ring Kip Swings
10 Air Squats
10 Dumbbell Shoulder Press (10# DBs)
20 High Knees
20 Butt Kicks
20 Arm Circles
18:00 AMRAP – Partner – I Go, You Go Rounds
15 DB Thrusters (20# DBs)
2-4-6-8-10 MU, then 12-14… Ring Pull-up
I went first, controlled through my thrusters, and unbroken through the set of eight muscle-ups. I was hoping to go 4-3-3 for the ten, but it ended up being 4-2-1-1-1-1. So for the next round I called an audible and switched to the ring pull-ups, going unbroken. I got through the 14 pull-ups and there was probably 15-20 seconds left for Brandi, who had already started her thrusters to get through them. Muscle-ups felt ok for not having been up on the rings since November 8th and 30 reps on the first time out is solid. Ring pull-ups are no joke either; I thought I’d bust through them no problem, but the kip is weird and it’s a lot more grip than on the bar, where you can regrip easier.
Nasty little workout. It’s a modification to a Mayhem workout we skipped last week, which was a 10:00 AMRAP of 15 wall balls and 5-10-15… T2B. Not sure if that would have been worse.
30 Swimmer Crunches
30 Leg Lifts
30 Single Leg Lifts
30 Plank Hip Dips
First round at 3:11, second at 6:38, and finished at 10:03. A lot of reps hitting the upper abs.
Yep, my legs and ass are sore. Out in the garage at 4.
5:00 TrueForm Run (0.84 km)
Crossover Symmetry Activation
10 Air Squats
10 Scap Push-ups
30:00 EMOM (alt)
16 Ring Rows
18 cal BikeErg (standing)
40s Plank (elbows)
24 H2H KBS (53#)
Opfhhh, that was another grind. Going in I was thinking 12 ring rows and 20 cal, but I changed those when I was doing the first round of each and it worked out to be a perfect adjustment. I’m really starting to like these 30 minute EMOMs.
20 Swimmer Crunches
20 Leg Lifts
20 Single Leg Lifts (big Flutter Kicks)
20 Plank Hip Dips
Upping the ante on the three rounds of 25 reps of each, which ends up being five more reps of each movement. Took me 9:40 compared to compared to 9:34 for the three rounds.
Shoveled earlier, but didn’t feel like pulling vehicles out of the garage today, so I came up with something I could do in a small area. My tailbone is feeling quite a bit better today. Out in the garage at 4:30.
3:00 SkiErg (694m)
30s TrueForm Run
30s Renegade Rows (35# DBs)
30s Air Squats
Good sweat fest.
20 Swimmer Crunches 20 Crunches 20 Leg Lifts 20 Single Leg Lifts (big Flutter Kicks) 20 Plank Hip Dips
Was going to do four rounds but my back was tight. Took me 2:36.