Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets), complete:
Clean x 1.1 + Jerk @ 70-75% of 1-RM
(rest 10 seconds between the two cleans, then perform a jerk after the second clean)
B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift
x 3 reps @ 60%
Reset the barbell every time on the floor…do not perform these touch and go.
D.
MEN & WOMEN 40-54
Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Double Unders + 15/10 Matador Dips
Minute 2 – 5 Toes to Bar + 10 Box Jump Overs (24″/20″)
Minute 3 – 20/15 Calories of Airdyne or Rowing
MEN & WOMEN 55+
Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Double Unders + 10/7 Matador Dips
Minute 2 – 5 Toes to Bar + 10 Box Step Overs (24″/20″)
Minute 3 – 15/10 Calories of Airdyne or Rowing
A. 80-95lbs Focus on not pitching forward on the way out of the dip
B. Done off of 205
C. Done off of 205 at 125
D. Only did 10 mintues of the AMRAP due to time
5 dips instead of 10–also double unders are still troublesome
A. 165
B. not done (back spasms)
C. Not done
D. Done. Row was tough 20 cal1st 2 rounds then 15 cal per round. Sucks to be short.
A. 93#
B and C Had to skip due to time
D. This was a particularly dirty thirty minutes! Never hit 15 cal on rower, tried to stick to 13. Dips went after round 6 and I had to band to complete 10. 🙁 Great workout for working on maintaining mental toughness!
A. 85-85-85-90-90-90
B. 100-130-150-161
C. 130
D. 8 Madador Dips and 10 Calories whole time. Alternated between rower and AirDyne. Loved this one.
A. 185
B. 230, 270, 320, 345
C. 270
D. 55+ Did dips between 2 jerk boxes and used Airdyne for all rounds. Was able to get 15 cals for 5 rds. Then did 10 cal for a couple the rest of the way until the last round did 18. 136 cal total. When the dips failed I finished the round with pushups. T2B were on the money today. T2B and BJO were the only place to really recover.
A. Did 185 for all sets
B. Worked off of 350, definitely need to strengthen my DL.
C. All sets @215
D. Completed all Rx except cals on Airdyne. After the first two rounds averaged between 15-18cals per round. Miss doing these EMOMs from the competitors programming. They make you mentally tough. Thx
A 85kg
B (180kg), up to 2x135kg
C 108kg
D 40-54 10 ringdips instead of 15 matador.
This was hard… Had to switch to 15 cal airdyne after 20 minutes. Nice to be back after 3 days rest! 🙂
A: 5xsets @ 90kg last set at 100kg (felt good).
B: 8×105/6x125kg/4x135kg/2x150kg
C: @ 120kg
D: The rowing started to go away after the halfway mark (15mins). finishing out with 12/10/14 Cals. Broke up the DIPs towards the end. Box jumps turned into the rest. I thought I had this mentally ready to go…. but it put me on my ass.
A. 140
B.170,205,245,255
C. 205
D. Did 10 Matador dips and the rest RX.
A. kept it easy 135#
B. 195,235,275,295
C. 245
D. wow, I was barely hanging on with the dips at the end. Big challenge.
B: 205-245-285-305
C: 245
D: Ouch!
A.) 100#
B.) 95, 111, 130, 140
C.) 111
D.) Did 15 calories on Airdyne, did 10 strict dips w/ red band as my shoulder is bothering me, the rest rx. It was great to have the choice to work out with our comp buddies.
A. Done @ 145
B & C. Did back squats in place of deadlifts. Thought I’d do these after part D – no way, I was wiped out after that.
D. (40-54) Scaled to 10 strict ring dips and 10 cal row. All rounds completed within the minute.
A. 110#
B. 125,145,170,185#
C. 145#
D. Well, I have some work to do! The dips were a struggle and one of my rows got down as low as 7! That whole round was a hot mess. Sort of reorganized and sucked it up the last few rounds. It was absolutely a love/hate workout. Total reps were 417. All of you ladies are amazing, it’s going to be fun trying to catch up!
A. Done w/185
B. 215,255,300,320
C. Done w/255
D. Not close on rows( about 13 cal. / round) Rx all others
Great to have these 30 min. EMOM in masters Programing.
A. 140#
B. 150/180/210/225
C. 180
D. Was looking solid until round 7. Round 7,8 and 9 hit 12 cals. Rounds 1-6 and 10 got 15 cals on the rower. Spicy.
A. 205#
B. 225/285/305/325
C. 265
D. RX’d all but last 2 rds of row
A. 155/155/155/160/160/165
B. 215/255/305/320
C. 255 straight across
D. Completed, but averaged 12-15 cal rowing each minute. Two of our athletes did this workout with me, and I was grateful for the company.
Nicole, how do I attach a video for you to review and give comments?
A-185 each round off 245
B-Up to 330
C-255 each round. First for me, felt as I was working obliques.
D-26 rounds, RX first 9 rounds than switched to 10 ring dips (no matador) RX all other movements. Rowed for minute averaged 17 calls. I just kept trying to move for full 30 minutes.