Workout of the Day
Primary Session
A.
Gymnastics Play Session
Take 15 minutes to mess around with efficiency with any 2-4 gymnastics movements of your choice:
** HSPU, Deficit HSPU, Ring HSPU, Freestanding HSPU, Freestanding Handstand Hold, Handstand Walk
** Ring Muscle-Up, Bar Muscle-Up, Bar Muscle-Up with Roll Over
** Toes to Bar, Knees to Elbows, L-Sit
** Butterfly Pull-Ups, Chest-to-Bar Pull-Ups, Chin Over Vertical Plane Pull-Ups
** Pistols, Pistols with Weight Overhead
** Rope Climbs
** Ring Dips
** Double-Unders, Backwards Double-Unders, Triple Unders
** Box Jumps (different standards), Box Jump-Overs, Lateral Box Jumps
** etc…
Please choose something that you need work with, or that you believe you could be more efficient with. Note what movements you selected and the rep scheme and sets performed.
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
C.
Three rounds for time of:
Row 500 Meters
12 Deadlifts (315/215 lbs)
21 Box Jumps (24″/20″)
Rest exactly 2 minutes, and then..
D.
Five rounds for time of:
10 Burpees
10 Ring Dips
Optional Additional Session
A.
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 seconds of Strict Handstand Push-Ups (note number of reps achieved)
Minute 2 – 10 Walking Lunges with Kettlebells (32/24 kg KBs)
Minute 3 – 10 Alternating Single-Arm DB Snatches (70/55 lbs)
Additional Strength work, Ieft me soooore
A. Worked BMU – always frustrates me
B. Built to 140 – terrible rough no good very bad.
C. 11:18
D. 6:13 – finally something that felt good.
Optional:
Done- need REST. Humbling to read some others numbers. Great job ladies.
A) Forward roll to support until I did them with no issues. Also FSHSPU–Need to work on these more. Did 5 sets of 5
B)225/225/225/245/245/245/255/265 F
C) 10:15 Rx
D) 5:55 Rx
Optional Session Tomorrow Probably
A. Bar Muscle up work, couple sets of max in 15 sec. Also worked strict bar mu and bar dips
B. 205/215/225/235/245/255f/255/265
C.11:26
D. 5:55
Additional
Complete rx… good one!
Strict HSPU = 15/10/10/10/9/9/9/9/10/11
A.
3 x 10 weighted pistols (35# KB)
3 x 10 butterfly pull ups
3 x 10 box jumps (24″)
3 x 10 max effort freestanding HS holds
B. 105, 115, 120, 125, 130 (2), 135 (2)
C. 14:09 had to sub running…distance was approximate
D. 6:58
A. I have a bad rip on my hand so it made working on bar muscle ups and c2b tough focused on some handstand walks. Didn’t have much time cause I got in the gym late.
B.125-135(2)-145-150-155-165-175 almost had 180
C.11:26 rx deads made me wanna puke! Happy with my box jump rebound
D. 13:26-20:00 gross! Ring dips are a weakness
Rest 15 min
30 min emom
Just did 6 Shspu each round except the last I got 17 unbroken worked on speed
Lunges rx and dumbbell snatch 50# no 55# at out box 🙁
Session1:
A. skip
B. 205,225,245,255,260,265,275,285,300f
C.11:46
*Rest 4mins…Couldn’t breathe all congested
D. 4:45
Session #2
Airdyne 20k/cal…50 du
53,51,53,1:04,1:05,1:06,1:10,53
Session#3
30min EMOM
1.12 Strict HSPU (6/6) each round
2. Lunges 15 secs
3.Kb snatches w/70lbs 25-29 secs
Wanted to work with KB bc I was not that good this weekend when we had them in a WOD.
* Still all kinds of congested and still breaking up WOD earlier and gassing out a lot faster than normal. Cant wait to be back at full strength.
Session 1
A. Did a 10 min EMOM alternating between 4t2b + 2 BMU one minute and 15-20m handstand walk the next.. Then did 3 sets of 5 banded pistols to work on my leg/knee not internally rotating
B. Up to 245.. Failed push press at 255.. Left shoulder is really flared up
C. 12:11 Rx
D. 5:09 Rx.. Had to break ring dips more than I would have liked
Going to skip session 2 today and give my shoulder/elbow some extra time to recover. Might do some Airdyne intervals or go for a jog instead.
did this all way out of order so i could hit the metcons with a partner
11am
C and D
12:14 and 6:00
2:30
B. 135-185-205-225-245-265-275fx3 (max pp is 305 i think, the burpee/dips didnt help this but I don’t mind seeing where some fatigue takes me from time to time)
Primary A. shoulder wrecked so didnt do much. attempted some freestanding/traveling hspu
Optional A. 19, 13, 13, 12, 10, 11, 10, 10, 10, 11
ugh did not train smart today – woke up feeling under the weather (boyfriends been sick all week so i guess i was bound to catch it), coached for 4 hours, then decided to try out C & D. bad move. moved super slow, very fatigued, coming down with some kind of bug. gotta rest up. will tackle the optional conditioning another day as it seems fun & i need to work on those movements.
C. 15:12 – super slow, know i can knock this out a lot faster when im not sick
D. 7:12, dips got real hard
Feel better soon!
thanks shannon! hope to catch it before it turns into a full-blown sickness that sidelines me for a week
A. 15minute emom- complex 2toe2bar/2pullups/2c2b/2barmu
B. 175-195-205-215-225-235-240-250
C. 14:55 the rows/deads are a weakness
D. 5:12
-Sean 5’8 #158 #mid-atlantic
In the additional session are the KB lunges front rack or farmers carry?
You choose 🙂
Morning Session
C) 12:29 but I ran 400m instead of rowing. I have some heavy Oly programmed for tonight and wanted my back to survive. I was so surprised the deadlifts felt good! I made them my priority today and maybe paced my runs and box jumps a little too much but I’m happy I felt confident with that deadlift weight in a workout.
D) 14:29 – 20:51 Never realized how much burpees can exhaust the arms for dips!
B.155-175-180-185-190-205-210-215lbs
C.16:05
D.5:56