Cardio Deadlifts & Work Harder for Less Rest

Monthly Challenge activities

 
Cardio Deadlifts (Load)

A1) Tempo Deadlifts (3up.3down)
4-4-4-4

185, 225, 245.275

A2) Banded Side Steps
4x25ft ea

A3) Alt. DB Step Up
4x12

 

(Addict Extra) Work Harder for Less Rest (Time)

B) Row
5x500m
Rest 1:1
*Negative Splits. Try to keep your first and last row 10 seconds apart

 

1:48.8

1:46.5

1:45.2

1:45.1

1:37.1 

First Time New Format - Craic Masters and Friends

1st Saturday at the WOOD with the new format.  A few new faces, but we didnt get any more

diverse.  Just more white dudes.

Bergeron Open Test
AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double Unders
40 Box Jumps
40 Toes-to-Bars
30 Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Muscle-Ups

Got to the Muscle-ups and for some reason I thought I had 20 to do.   Did 4 reps and then another 4 reps and then watched the clock tick-off. 

How Fast is too Fast? Asking for a Friend

How Fast is too Fast? Asking for a Friend (Time)

A) 4 Rounds EFT
10- DB Thrusters 50/35
500m- Row
15- Toes to Bar
Rest 4min

 

Rd 1 - 2:51

Rd 2 - 2:49

Rd 3 - 2:57

Rd 4 - 3:01

This got really hard after round 1.  Especially the row. The wheels came off in Round 3.

 

 

 

Row and Clean

20 AMRAP
Row 20 Cal -> 1 Clean, Row 20 cal -> 2 Cleans, etc.

Up Early - 40 Back Squats

This new schedule is a little rough, not because of the hour but because its cold and dark still.  The 60 mile run target for the month is aggressive target.   So I got up to get a little bit in before class.

40 Back Squats (Load)

A) 5EMOM
30- Double Unders
AMRAP- Alt. Lunges
+
B1) Banded Side Steps
4x25ft ea

B2) Back Squats
10-10-10-10

 

135, 185, 185, 205

 

We're Running

(Life) We're Running (Rounds + Reps)

A1) Pullups w/ 3sec Neg.
8-8-8-8
*Use a partner assist
*Weighted?

A2) Single Arm Farmers Carry
4x 50ft each
+
B) 12AMRAP
12- KB Swings 70/53
15- KB Sumo Deadlifts
200m- Run

 

5 +28

Bunny Biathalon

2018 Monthly Challenge

Pushps/Situps - 5 Min Plank - 2 Mile run

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  

 

Bunny Biathalon

 200m Run
 30 Med Ball Cleans
 200m Run 
 30 Push-Ups
 200m Run
 30 Pull-Ups
 200m Run
 30 Sit-ups
 200m Run
 30 Double-Unders
 200m Run

Time 12:30



Then 300 Calories on the Airdyne