|
Re: The Shed 'O Pain
Warm-Up:
Band Distracted Hip Flexor Stretch x 60 seconds per side Butterfly Pulse x 30 seconds Followed by… Hawaiian Squats x 5 reps per side Russian Baby Makers x 10 reps Followed by… Two sets of: Ring Row x 30 seconds Over/Under Barbell x 5 reps in each direction Then… A. Three sets of: Bulgarian Split Squats x 8 reps each leg 30# DB held goblet style Rest 30 seconds after each leg Stability Ball Hamstring Curls x 15 reps Rest 60 Seconds Neutral Grip Inverted Rows 8 reps Rest 60 seconds B. For time: 40 Wall Ball Shots 20# 20 Box Jump-Up and Step Downs 20” 30 Wall Ball Shots 15 Box Jump-Up and Step Downs 20 Wall Ball Shots 10 Box Jump-Up and Step Downs 17:35 A few stretches to cool down. |
Re: The Shed 'O Pain
2 problems
2 Turkish Get Ups 35, 44, 53, 62, 70# 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9 45# 2. Full Crimp 3 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0, Worked in: deep squat holds 10 sets of 10 push ups |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Rogue Echo Bike Tabata Protocol 20/10 seconds x 8 51 calories Banded frog stretch Couch Stretch Deep Squat Hold |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 30 minutes EMOM 1. 15’ rope ascent 2. 15 push ups 3. 15 air squats 4. 15 Bulgarian Goat Bag Swings 45# KB 5. 6 Ab Wheel Roll Outs 6. 15 Double Unders 5 rounds Banded frog stretch Couch Stretch Deep Squat Hold Lower body Foam Roll-5 minutes Nice relaxing session |
Re: The Shed 'O Pain
3 problems
Scapular Push ups x 10 reps Band pull aparts x 10 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9 53# 2. Full Crimp 3 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0, Worked in: deep squat holds |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 2-3-5-2-3-5–2-3 Trapbar Deadlift 175, 195, 205# Ring Dips Inverted Neutral Grip Rows 10, 20, 30# Ab Wheel Roll Outs 10 Minute EMOM Kettlebell Cyclone 35# KBs Double swing Double clean Double snatch See-saw press Front squat Banded frog stretch Couch Stretch Deep Squat Hold |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 10 rounds of: 15 kettlebell swings 44# 5 goblet squats 44# 1 ring muscle up A new round every 2 minutes. Rogue Echo Bike 10 calories :39 20 calories 2:50 30 calories 5:57 20 calories 8:25 10 calories 10:00 1 minute rest between efforts Banded frog stretch Couch stretch Deep squat hold |
Re: The Shed 'O Pain
2 problems
2 Turkish Get Ups each arm 35, 44, 53, 62, 70# 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. Open Hang on Blue Sloper Rock Prodigy: 4 sets of 3-6-9 53# 2. Full Crimp 4 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, 0, Worked in: 10 sets of 10 push ups Deep Squat holds Hero pose |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Kettlebell RDL x 5 reps 30-60 seconds rest Kneeling One-armed KB Press x 5 reps each arm 30-60 seconds rest KB Rows x 5 reps each arm 30-60 seconds rest 5 rounds of Cindy 5 pull ups 10 push ups 15 air squats 6:52 Banded hip stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 30 minutes EMOM 1. 15’ rope ascent 2. 5 ring dips 3. 10 Skater Squats 5 each leg 4. 7 Ab Wheel Roll Outs 5. 15 kettlebell swings 6. 20 Double Unders 5 rounds Banded Hip Stretches |
| All times are GMT -7. The time now is 04:21 AM. |
CrossFit is a registered trademark of CrossFit Inc.