June 10, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. ALT EMOM 9 min

   Ring Hold :30

   Bar Hang :30

   Handstand Hold :30

2. Deadlift warmup

3. Alt EMOM 10 min

   15 Row Cal

   Deadlift 5-4-3-2-1 pick load

I went 225/275/295/295/295

18 row cals would be pretty challenging, 20 a real test

4. Ski Erg 1000m - 3:56

June 9, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. 30 min ALT EMOM

   15 Row Cal

   min 1-10 - 15 Burpees

   Min 10-20 - 15 Situps

   Min 20-30 - 15 Dips

Good one with good numbers. 15 was a challenging number to some so they dropped to 12 on row

June 8, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Sled Push/Burpee

   315 lbs Push down and back - 5 burpees x 4 rounds. New driveway texture made it very tough

2. 100 Swings @53 EMOM 5 burpees - New PR today 4:35

3. Alt EMOM

   15 cal ski

   15 pullups

   10 min

Good day of short workouts

Welcome back Card Steele and Will Ensign!

June 5, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1 Core Day

100 Flutters

100 situps

100 Flutters

100 grasshoppers

100 Flutters

100 heel touches

100 Flutters

100 Prone swimmers

20 cal ski

20 hollow rocks

20 cal ski

20 vups

20 cal ski

20 josh plank

20 cal ski

20 T2B

20 Ski Cal

20 GHD

20 Ski Cal 

20 Back Ext

June 4, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. 20 Wall Walks

2. 65 Burpees

3. Max Handstand walk

4. Hanna

   10 Hang Squat Cleans w 50 lb dumbbells. Calls for 45s but Justin had those so I did it w 50s.

   10 clap pushups

   x 10 rounds - 15:03

Tough!

June 3, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Muscle up 1-2-3-4-5 with 10 burpees before, in between sets and after

2. 7-77

   77 bodyweight back squats stopping EMOM for 7 pushups

   7:26

3. Gratitude

Good to have Matt Greenwell back for his birthday

June 2, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Clean 5-4-3-2-1

2. Ethan Reeves

   10 power cleans at bodyweight

   10 pushups

   Do 1 set every 2 minutes. Rest is determined by how fast you go. Start on the 2:00 every 2:00 for 20 minutes of 10 sets

This is such a good workout. I have been feeling very tired lately so I backed it off to 135 today. Of course, now that the workout is over, I feel like a little bitch, but it is probably what my body needed. We had 62 burpees to do today as well so I did 2 sets of 10 and one set of 13 during the 1st part of the workout and then got in sets of 5 during the rest periods after the pushups.

135 is too light. 155 at the least and I really should be hitting 175 on this workout. There is plenty of time

June 1, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Roxanne Burpees, So Lonely Burpees, Roxanne Burpees to get our 61

2. 30 pullups/30 toes 2 bar AFAP 2:22 for me

3. Multistage Beep Test

We did the Beep test again today because I just repainted the whole driveway with Turner and Malynn. Good surface for running!

I measured 20 m but many thought it was longer than normal. The rules are that you only have to touch the line which might mean and extra round for some.

I did 9.2 along with Alan and Rusty was at 9.1. Later, josh came over and did 11.2 to show us all what some youth and soccer engine can do. That is the new record as Josh beat Mike Drew’s 10.10

We always use this video