FOAM ROLL & ACTIVATION 

Foam Roll (~5:00)


MOBILITY

1.  Couch Stretch - 1:00/Side

2.  Barbell Forearm Smash - 1:00/Side

3.  Frog Stretch - 1:00

4.  Barbell Thoracic Opener- 1:00

5.  Banded Hamstring Stretch - 1:00/Side


GENERAL WARM-UP

3 Rounds:

1:00 Bike

1:00 Row

10 Straight Leg Sit-Ups


MOBILITY VIDEOS

https://www.youtube.com/watch?v=STEDuqJ-UR4


https://www.youtube.com/watch?v=Y4XkFEj_OX8


https://www.youtube.com/watch?v=_FtsS6CKby0


https://www.youtube.com/watch?v=jJy_V634M28


https://www.youtube.com/watch?v=ONNfENO9A9U

11/17/2021 - Strength Deadlift


10 Minutes


Build To A Heavy Single Deadlift
Add Score
1st---

AMRAP 3:



Max Rope Climbs (15ft.)

No Shoes, No Shirt, No Problem

For Time [38 Minute Cap]: 

1200 Meter Air Runner 

2,000 Meter Row

100 Toes to Bar 


***Work In Intervals Of 2 Minutes Of work , 1 Minute Of no work


- CONDITIONING CATEGORY: Threshold




- FLOW: At 3,2,1, go, start chipping away  distance. At the 2:00 mark you must stop and rest 1:00. At the 3:00 mark resume work  At the 5:00 mark you must stop again and rest. At the 6:00 mark you'll resume. You'll continue in this 2:00 on, 1:00 off fashion for the entirety of the workout. All the run meters must be completed before moving on to the rower. All row meters must be completed before moving on to the toes to bar.


- SCORE: Time. If you get capped, add 1 second to your time for every missed rep.

Add Score

Comments

JAMES DYKE

JAMES DYKE 1 month, 4 weeks ago / Reply

No Shoes, No Shirt, No Problem: 28:10
Notes: Fantastic!

JAMES DYKE

JAMES DYKE 1 month, 4 weeks ago / Reply

No Shoes, No Shirt, No Problem: 28:10
Notes: Fantastic!

Mike Roberts

Mike Roberts 2 months ago / Reply

No Shoes, No Shirt, No Problem: 31:08
Notes: 1:08 of 11th rd

Mike Roberts

Mike Roberts 2 months ago / Reply

11/17/2021 - Strength Deadlift:
Notes: 355

Christian Hughes

Christian Hughes 2 months ago / Reply

No Shoes, No Shirt, No Problem: 38:00
Notes: capped out with 12 T2B left

Christian Hughes

Christian Hughes 2 months ago / Reply

11/17/2021 - Strength Deadlift:
Notes: 325lb PR

Chris St Joseph

Chris St Joseph 2 months ago / Reply

No Shoes, No Shirt, No Problem: 38:10
Notes: capped with 10 t2b left

jennifer hodgson- macninch 2 months ago / Reply

No Shoes, No Shirt, No Problem: 34:00
Notes: 20 weighted situps

jennifer hodgson- macninch 2 months ago / Reply

11/17/2021 - Strength Deadlift:
Notes: 205

Mandy Booth

Mandy Booth 2 months ago / Reply

No Shoes, No Shirt, No Problem: 26:44
Notes: Hanging Knees to chest

Mandy Booth

Mandy Booth 2 months ago / Reply

11/17/2021 - Strength Deadlift:
Notes: 205

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.