Workout of the Day
Posted by coach David
Workout specific strength:
A1. Turkish getup, x3,2,1 (each arm)
A2. Kettlebell swing, x10 (practice heavy, or one in each hand, or flips, etc)
Rest 2:30
“Total Recall”
6:00 AMRAP of:
kettlebell swings (24/16), x15 russian style
sit ups, x12
pull ups, x5
rest 3:00
6:00 AMRAP of:
dumbbell push press (45/25), x8 (each arm one at a time)
walking lunge, 50ft
jump rope skips, x100
rest 3:00
10-9-8-7-6-5-4-3-2-1, unbroken reps of:
kettlebell goblet squat (24/16)
push up
6:00 cap
Scores are in rounds for the first two, and then time or reps completed for the last. Focus on moving with purpose, and not sprinting/resting/etc.
Congrats to all the Free Range athletes that completed the Tough Mudder this past Saturday. You all are an inspiration! What was your favorite part? The ice bath, fire walking or the electrocution? Hmmmm…”Tough” choice.
Coaching the Mind
When we get presented with a laundry list of items to perform, in this case 18 minutes of work as noted in the workout above, anxiety can set in real quick! Training the mind to be ready and in a positive place can be just as important as being able to do the work itself. Building on our work last week with picking a “pace”, focus on a positive attitude and a willingness to finish strong!
Arctic Enema was the best and it happened in the first mile. I liked it because once you went through it, you really didn’t care what came after it.
You are all studs. I like the video you posted online of the shock cables, Phil. Those were dropping folks left and right! Way to get out there and represent!
I liked the walls and Everest. The ones that required more team work to get through. My favorite part was the finish line lul.