Posts by OhY3GF6
Tuesday 20251230
Warm Up
3 rounds:
500 m Run
10 Jumping Pull Ups
10 Kettlebell Swings
10 Lunges
WOD
5 Rounds:
15 Pull ups
20 Box Jump (24”/20”)
25 Kettlebell Swings (53/35)
Monday 20251229
3 Rounds
Warm Up
10 Pass Through
10 Push Ups
10 Lunges
Skill
Strict Press –
WOD ( Time cap is 10 minutes )
500 Meter Row
40 Squats
30 Sit Ups
20 Push Ups
10 Jumping Pull Ups
Recovery ( 5 minutes )
Doorway Stretch
Couch Stretch
Saturday 20251227
42-30-18 reps for time of:
GHD sit-ups
Dumbbell shoulder-to-overheads
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The midline stabilization and lower-body fatigue created by the GHD sit-ups will make the dumbbell shoulder-to-overheads more challenging, so manage your reps accordingly. The loading for the dumbbells should be moderate, but expect it to feel heavier than you want following the GHD. You should be able to perform consistent sets of 10 reps.
Friday 20251226
12-minute AMRAP
Complete as many rounds in 12 minutes of:
15 dumbbell clean and jerks
15-calorie bike
Tuesday 20251223
3 rounds for time:
20 bodyweight front squats in AFSAP
Run 100 meters for each squat set
20 strict pull-ups in AFSAP
Run 100 meters for each pull-up set
Monday 20251222
5 rounds for time:
200-meter farmers carry
20 weighted box step-ups
Men hold two 72-lb KBs on the carry, then hold one and step a 20” box.
Women hold two 53-lb KBs on the carry, then hold one and step a 15” box.
Saturday 20251220
For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
Additionally, stretch for 20 minutes.
Friday 20251219
5 rounds for time:
4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups
Thursday 20251218
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 box jumps
20-cal. bike
10 toes-to-bars
Men use a 24” box.
Women use a 20” box
Tuesday 20251216
12-9-6-3 reps for time:
1.5X bodyweight back squat
1.25X bodyweight hang power clean
Additionally, practice L-sits for 20 minutes.