Workout of the Day
Mobility and Activation
Two sets of:
Upper Trap Self-Myofascial Release with Lacrosse Ball x 8 arm passes
Hip Flexor Stretch x 45 seconds per hip
Band-Assisted Anterior Pec Stretch x 30 seconds per side
A.
MEN & WOMEN 40-55
Every 90 seconds, for 12 minutes (8 sets), complete:
14′ Legless Rope Climb x 1 ascent
(switch to 2 standard climbs if legless is not possible)
MEN & WOMEN 55+
Every 90 seconds, for 12 minutes (8 sets), complete:
12′ Rope Climbs x 2 ascents
B.
Five sets of:
Jerk with Pause x 4-5 reps
Rest as needed
(Use Jerk Blocks)
*Dip and hold for 2 seconds then drive.
**Increase by 2% on last weeks results.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
Ring Dips x 4-8 reps @ 1112
*Set 2 – 4 reps @ 75%
Ring Dips x 4-8 reps @ 1112
*Set 3 – 2 reps @ 85%
Ring Dips x 4-8 reps @ 1112
*Set 4 – 2 reps @ 90%
Ring Dips x 4-8 reps @ 1112
*Set 5 – 4-6 reps @ 85%
Ring Dips x 4-8 reps @ 1112
*Ensure that you follow the tempo for the ring dips. There is a 2 second pause at the top of the dip. Hold the top position with pinkies into thighs and shoulders externally rotated.
D.
MEN & WOMEN 40-49
Complete as many rounds and reps as possible in 6 minutes:
3 Handstand Push-Ups
6 Thrusters (115/85 lbs)
9 Toes to Bar
12 Box Jump-Overs (24″/20″)
Rest 4 minutes, and repeat.
MEN & WOMEN 50-54
Complete as many rounds and reps as possible in 6 minutes:
3 Handstand Push Ups to a 2″ riser
6 Thrusters (105/75 lbs)
9 Toes to Bar
12 Box Jump-Overs (24″/20″)
Rest 4 minutes, and repeat.
MEN & WOMEN 55-59
Complete as many rounds and reps as possible in 6 minutes:
3 Handstand Push Ups to a 2″ riser
6 Thrusters (105/75 lbs)
9 Toes to Bar
12 Box Jump-Overs/Step-Overs (24″/20″)
Rest 4 minutes, and repeat.
MEN & WOMEN 60+
Complete as many rounds and reps as possible in 6 minutes:
3 Handstand Push Ups to a 4″ riser
6 Thrusters (95/65 lbs)
9 Toes to Bar
12 Box Jump-Overs/Step-Overs (24″/20″)
Rest 4 minutes, and repeat.
A. *
B. 98, 108, 113, 118, 123
C. 140, 160, 185, 195, 185×4
D. 2 rounds + 28, only did the first amrap. Time limit today
A. 4 regular climb
B. 95-135-155-175-195 ( all 5 reps )
C. 185-225-265-285-265 for 6 reps easy need to go up )
D. did 2 rounds took approx 4 min did 2 more rounds
M/45
A. Complete Rx’d
B. 4x 100, 4x 100, 4x 130, 4×150, 4x 180
C. 6x 215, 4x 245, 2x 275, 2x 275, 4x 250 – ring dips as Rx’d (wasn’t feeling the 2x 290… so scaled)
D. 2+9, 2+25 Rx’d (everything UB)
A. Legless fail on poly rope-really need that Rogue Manila type; 4 regular climbs
B. 3 sets: 95/105/115
C. *
D. *
*Very limited on time Friday. Should have prioritized METCON as engine needs work. Will flipflop next time I am short on time.
Did D just now
Stayed consistently mediocre. Lower back and left shoulder are trashed.
40-49: 3 +6/ 3+6
Mobility complete
A. No rope at home
B. No blocks at home so did power jerks. 135×5,155×5,165×5,185×4,205×4
C. 235,265,300,315,300×4
D. Misread and did burpee box jump overs 🙂 Strict HSPU
2rds+3HSPU, & 2rds+2HSPU
Mobility done
a. done
b. #75 all sets
c. #125/145/165/175 (failed 2nd rep)/165 (these weights are below rx %’s off my 1RM, but did not feel I could hit the higher numbers today, and I was right)
d. Finished 2 rounds rx, and it was the #75 thrusters that slowed me down, otherwise I went at a nice pace.
40-44
Mobility&Activation: completed
A. 1 Legless climb sets 1-3, 2 regular climbs sets 4-8; almost had the 4th set -more than 3/4 of the way and then my arms couldn’t take it.
B. 85/95/105/115/120, 4 reps all sets
C. 115/135/155/165/155(4), 4 ring dips to tempo on all sets.
D. Could not complete at box nor at home.
A. fear of mine because of tendonitis in my elbow. was able to do all 8 legless!! we have a 20 ft rope so went up about 3/4, elbow is sore but ok
B. ran out of time for this
C. 160×6/ 200×4/ 225×2/ 240×2/ 225 x6 (up from 4 last week) , easy need to go up, did 5 ring dips (these are feeling better)
D. 85# thruster, everything unbroken, 1st time= 3 rds + 3 hspu + 6 thrusters and 2nd time= 3 rds + 3 hspu + 4 thrusters, this was a leg burner
Nice job Trisha. Squats are strong!
Seriously, great work on those squats!
A: Done Legless
B: 95-135-155-185-205 Kept weight moderate to save wrist but 205 actually felt fine!
C: 265-305-345-365-345×4
D: First Set 3Rds plus 12 – 102Reps
2nd Set 3Rds plus 6 – 96Reps
Took longer breaks between stations than I really needed and lost T2B in 2nd set
Mobility done. A. 8 Legless Rope Climbs B. Worked up to 165 in three sets, speed/drop under bar was feeling good so thought I’d test a heaver weight. At 195 my speed/drop under bar was still there, a huge improvement from prior form, but now I’m over arching my back getting under. Something new to work on. C. Back squats only. Got one more rep in the set 5 than last week, 4 @215. Weights felt heaver than last week though. D. (40-49) 2+20/2+3 Thrusters broken on the 3rd round of first 6min, and all of last 6min. All else… Read more »
A. Skipped, time crunch
B. doc says no jerks
C. Surprisingly got to do squats, up to 200, 6 dips, with band though
D. 1 abmat hspu, 65# thrusters, round 1 subbed 50 du for box overs, round 2 did step overs 2+13/2+27
A. Done
B. Up to 175
C. 215/245/275/295/275×3, still feels rough. Ring dips x8
D. 3+3, 3, strict HSPU
A. Complete leg less all rounds
B. Worked to 200×4
C. Off of 290..8 dips per round
D. 3+9..3+6
A. Completed all 8 legless (surprised myself)
B. Jerk pause – worked up to 135
C. Ended at 145, completed 4 ring dips each set
D. 3 plus 2 (1st round) 3 plus 5(2nd round) Did 75lb thrusters and strict HSPU first round.
Nice work!
A : no legless today but “Completed”
B : Completed 155#
C : Completed 6/155# 4/175# 2/198# 6/175# + 6 ring dips each set
D : 2 round : Hspu(kipping)
Thrusters 110#
T2bar unbroken
A. legless about halfway, then just stuck.
B. up to 135#, got 3 this week.
C. only got 2 at the 85% (190#)
D. 2 + 8TTB, 2 + 3TTB, used 2″ riser and 85#
A:complete
B: complete, up to 245
C: complete, worked off of 375#
D: RX, 3+5 t2b, 3 even
Mobility done, loved the drills.
A. legless, but on #8 needed to wrap feet one pull away.
B. 85×5/97×5/102×4/110×4/120×4
C. 135/155/180/190/180×3 ring dips done x8 with thin band so I could maintain tempo. For some reason dips hurt my neck.
D. 3+3/2+6 So tired today.
Excited for tomorrow!
A. Done
B. 155,165,185,195,205 sets of 4
C. 195/6, 225/6, 255/6, 275/6, 255/6
D. Rd1-4 rounds 2 reps/ Rd2 3 rounds 12 reps
Happy to see you on here!