10x100

Today's Recess:

10x100 meter sprints

Skill Practice: 5x10 (5 reps each leg) jumping lunges

The time has come...

Our 4-Week Challenge is over...and now it's time to complete our final test and see our improvements.

Tomorrow's Recess:

20 OHS
20 push-ups
50 double-unders
5 rounds for time

Let's tear this thing apart!

4x4

Run 400 meters x 4 with 1 minute rest between sets

Skill practice: Heaving Press Balance

A little Tabata...

Tomorrow's Recess:

Tabata Squats

Rest 2 minutes

Tabata Push-ups

Rest 2 minutes

Tabata Jump Squats (Sumo wide stance)

Add lowest score for the three Tabatas for a total score.

Over your head...

Tomorrow's Recess:

5x5 OHS

10!

It's not abnormal to see WODs that have you doing reps 10, 9, 8, 7...etc. I like the way Nicci Violetti anotates this. She uses 10!, which actually means 10x9x8x7...I believe...too lazy to look it up right now. The point is, it makes it easier to write and now you know 10! means 10, 9, 8, etc...

Tomorrow's Recess:

10! Knees to elbows, push-ups, and one-legged squats (each leg)--hold on to something if you need to.

amRAPPER Monday

Sorry I forgot to post today's Recess last night. Let's do a little amRAPPER Monday:

Photo Source

50 single-leg jump ropes (each leg)
5 push-ups
5 push-press
5 jump squats (with barbell)
5 push-ups

AMRAP in 20 minutes


Tomorrow's Recess:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Make all your wildest dreams come true...

Dreams come true on Saturdays. My dream is to run a sub 5:50 mile tomorrow. Let's see if the fitness fairy has enough gylcogen dust to make me fly...

Photo Source

Tomorrow's Recess:

Run 1 mile
Skill Practice: hand-stand push-ups

Thrusted

Photo Source

Tomorrow's Recess:

9-15-21
DB Thrusters
Pull-ups

Post time to comments

Post-Challenge Games

Photo Source

We are tentatively planning the "Post-'P-Diddy' Challenge Games" for Saturday, February 26th. We will be celebrating our completion of 4 weeks of training with...more training. Plus we will give the award for the most improved time on our baseline WOD (20 OHS, 20 push-ups, and 50 double-unders x 5 rounds), which you can mark your calendars for the final test on Friday, the 25th.

Time and place TBD.

Please let me know if this date works for you and who will all be participating. We can also do a kids games as well.

No Recess tomorrow: Rest Day

Clean it up!

Tomorrow's Recess:

5x5 Squat Clean (from ground. If you don't have enough weight to go heavy, go as heavy as you can and focus on technique, speed, and explosiveness. This is what I will be doing with my 75ers or possibly 50lb DBs)

5x5 bicep curls (5 each arm; any method you choose)

Use barbell or DBs

Post loads to comments

Two-8-XI

Tomorrow's Recess:

20 OHS
400 Meter Run
20 Sumo deadlift high pulls
4 rounds for time

I'll be using my trusty 75 pounder.

Treasure Chest and Triceps

Tomorrow's Recess:

Lay down on bench or exercise ball and do the following circuit. Use dumbbells:

5 Tricep extensions (headbangers): Starting position--raise both DBs above your chest like a press and simply bend elbows until DBs are on either side of your temples then back up.

10 DB flies without resting from the tricep extensions

15 chest presses (bench press) without resting from DB flies

Rest 1 minute

Repeat 5 times

Start with a weight that you know is manageable (but still challenging) and go up from there. When you find a challenging weight where you are barely making it through the circuit, stay there until your last set, then go up in weight and burn out. On the last set you will need to rest, but still make sure you complete all reps. Your weight will probably look something like this: A, B, B, B, C or 10, 15, 15, 15, 20lbs

O-----O
O\/__
____/\


O--\- O-/--O
-------T-------
----- -/\-------
---- -/ \------

Saturday is a special day...

Okay folks, my intention of Saturdays is to be primarily a skill practice day. With that in mind, I suggest you choose one or two goals that you would like to work on and improve your performance in those areas. That's the main reason that I do mile runs every Saturday; I really want to improve my mile time. If you choose to do the Saturday milers and skill practice I program, that's great, otherwise choose one or two goals that you would like to work on for the next 1-6 months. Let the community know on the comments with updates each Saturday, so we can see what you are doing and give you some support.

My Recess tomorrow:

Run 1-mile
Skill practice: clean and jerk

Snow day?

So, nobody prefers a tight butt...since that's the case, you'll really love tomorrow's Recess. Just be thankful I didn't make us run in the snow.

Tomorrow's Recess:

Mini-WOD #1
10 jumping lunges (each leg=20 total) w/barbell on back. Focus on height when you jump and switch legs.
20 burpees

1 minute rest

Mini-WOD #2
10 jumping lunges (each leg=20 total) w/barbell on back
20 hang cleans

1 minute rest

Mini-WOD #3
10 jumping lunges (each leg=20 total) w/barbell on back
20 shoulder presses

Post time for each Mini-WOD.

Rest Day

Take a break...except for you Vandal. You already had yours.

Day of the Dead (Feels like it after yesterday's leg immobilizer)

Yesterday, we went to the National Funeral Museum. It's been something we have been planning for several years and finally decided to go for it. Why, you might ask, would you want to go to a funeral museum? I don't really have a good answer other than we are weird and like to have interesting experiences.

We were totally NOT disappointed, the $10/person was well worth it. One of the most interesting museums I've been to. It's kind of mind-boggling to see some of the things we do to mourn and funeralize (when this becomes a real word, I'll gladly take credit) for people who pass away.

Anyway, glad to be alive and healthy. Hopefully, I won't be funeralized for for a long time.

Tomorrow's Recess:

"Cindy-ish"

AMRAP in 20 minutes
5 pull-ups
8 push-ups
12 squats