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 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
C.
For time:
Row 1000 Meters
15 Power Cleans (185/125 lbs)
30 Strict Handstand Push-Ups
15 Power Cleans (185/125 lbs)
D.
When the clock hits 15:00, complete the following…
For time:
20 Burpee Box Jump-Overs (24″/20″)
40 Walking Lunges with Kettlebells (32/24 kg)
Optional Additional Session
A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
Rest as needed
Go as heavy as possible here.
B.
Three rounds for time of:
7 Bar Muscle-Ups
14 Ring Dips
21 Deadlifts (185/135 lbs)
A. Box jumps, butterfly pull ups, weighted kb pistols, TTB
B. Built to 155
C. Subbed running, sets of 2 SHSPU. ~15:00 :-/
D. 4:40
A. Triple unders- feeling awesome
B. Built to 170
C. 11:05 – holy cow! Sets of 5 on hspu and still just not my best move
D. 3:30
Optional
I’m so terrible at BMU. I keep working on them but they -get-in-my-head!! Need more practice. Dips and DL were on point.
10:15
Triple unders! Go you!
I’m with @lacybaumgart:disqus haha! I tried them the other day and couldn’t do more than 1! 🙁
B) 200lb
C) 10:27 geeze some of you girls just CRUSH those shspu!!! The biggest set I did was 5 and ended up doing singles for the last 5. These slow me down a ton.
D) 4:27- burpees felt good, but fell apart on the walking lunges. I did them ub last week and I’ve felt them ever since! :/
Thinking about doing the optional tomorrow. I never have the time after work to fit it all in. Should I do it tomorrow or rest?
A. Triple unders, freestanding strict hspu
B. 165/180/200/215/230/245/265/280/280/280
C. 9:05
D. 3:22
Additional
A. Up to 155
B. Was at a global gym, got out of breath and unbroken but had to walk between movements
Globo!
A. Free standing HS and HSPU
B. Worked up to 275 no misses
C. 9:55
D. 2:57
Session 2
A. Worked up to 155 for 5
B. 5:12
A. Bar MU technique
B. Up to 195# no misses felt easy:)
Added in optional session A
A. 75-85-95(3)
C. 8:43 rx
D. 2:55 rx
Optional session B
B. 8:24 finally got my bar MU rhythm back ring dips were another story deadlifts felt amazing. Didn’t sprint through this stayed at about 85%
Gymnasty! Nice
Dang! Did you do those lunges unbroken you strong fast little bunny?!
A) HS walking practice. God knows I need it. B) 95-105-115-125-135-145-155-165-165-165. Tried a wider grip for my jerk today, and it’s working out for me pretty well. Happy I got them all! C) 8:35 PCL all fast singles SHSPU (20/10) PCL all fast singles D) Ok I read this wrong in sorry. Did 40 OH KB lunges. Good to know you guys are not trying to kill me. I used 2 35lbs, and it was hard. 6:48. Smh. Optional: A) up to 95lbs. Which I think I’ve never done. Got 100lbs x3. B) Did 3 bar MU every round instead… Read more »
A. Practiced HS-Hold and gymnastic bar cycling. T2B to Pull Up to C2B to Bar MU.
B. 75kg, 80kg, 90kg, 95kg, 100kg, 110kg, 120kg, 125kg, 125kg, 125kg.
C. 11:22
D. 3:24
Session 1: A. worked on pistols& OH pistols: 10 reps/leg cycling through as fast as possible (no weight OH); 10 reps/leg with dowel OH; 5 reps/leg with dowel OH; 5 reps/leg with 15# bar OH; 5 reps/leg with 15# bar OH; 5 reps/leg with 25# bar OH. was cutting it close time-wise so did one set of L-sit hang from pullup bar x 30 seconds B. skipped d/t shoulder injury C. 8:54 RX. Row was at slow/manageable pace that wouldnt gas me (finished ~4:04), cleans were quick singles, SHSPU 16/7/4/3 (shouldn’t have dropped for those last three!) D. 3:48 RX.… Read more »
Session 1
A. Accumulated 200+ feet handstand walking then worked on FSHSPU.. Wow I’m terrible at those haha
B. Up to 285 no misses then did 305 once because I haven’t in awhile
C. 9:18.. 3:30 nice paced row, 5/5/singles, 14/6/4/3/3, 5/3/3/singles.. The SHSPU is where I lost my time.. Really quick rests on cleans and then fast singles when I did them
D. 2:28.. 0:54 for the burpees, lunges in 20/20 got heavy quick
Session 2 later
A) T2B work
B) worked up to 255…my shoulders were pretty tanked, much harder then I anticipated
C) 10:36 RX, 3:29 row…was a baby on the cleans
D) 4:31
A) did db’s
B) Took my good old time with this one…10:31
I’m 34…feel like about 74 today….Looking forward to just swimming tomorrow!
A: 3 rounds of 5 freestanding HSPUs, 10 pistols, 5 MUs.
B: All sets done at 120-130kg.
C: 9.27. sHSPUs slow me down as usual. Off the rower at 3.23. Power cleans in fairly quick singles.
D: 4.25. Not good at lunges while out of breath.
A- will do tonight
B- up to 305, felt awful after the OHS yesterday
C- 8:28rx
D- 2:57rx
2nd session
A- up to 170
B- 4:35 rx
*****all while listening to the Lion King and other various Disney movie soundtracks****
It’s physically impossible to not PR while I’ll make a Man Out of You from Mulan is playing.
No truer words have ever been spoken.I have honestly PR’d my front squat and thruster to that exact song on separate occasions!
Solid results today Jeremy!
B: Up to 120kg
C: 8:55
D: 4:35
A: Up to 65kg
B: 8:42 (just did this in an easy pace)
CJ — I know it was brought up at the beginning of this cycle, but are you planning on doing Team oriented workouts for those of us that choose to go team and that are following this program? We are in the South Region so it’s getting close to go time, so figured I would ask before we start adding in our own Team workouts in the coming weeks.
Thanks
A. later
B. 185-200-220-235-255-275-295 (failed 2nd)-295-310 (brought the first down and i got shot backwards like a missed clean!, that was new)-310f
C. 9:11 (3:37, singles, 17/8/5, 2/singles)
D. 3:27 (box facing, lunges 20/20)
A. Triple Unders – Rope Climbs – HSW – T2B
B. 170-190-205-220-245-255-275-295×3
C. 9:24
3:41
7/2/3/3
5/5/5/3s
8/4/3
D. 3:32
Box Facing as I assume that will be the standard if they come out.
20/10/10, I really wanted 20/20 but mentally gave in at 30. But I did pick the weight up quicker than I wanted.
A.
B.
M/20/175/SouthCen
Good work Ruben!
Morning Session
C) 10:30 (modified BTN PP @ 105 lbs for HSPU with a careful reset after each rep to not crunch my spine. Sometimes BTN is the only comfortable way for me to press weight overhead when my shoulder is mad)
D) 15:00 – 19:30 used a wider box and practiced turning on top of the box and jumping backwards off the box into the burpee. Lunges were 20/10/10 and I still think I need to push myself more on those.
A. HS hold on walk to stretch out
B.135.185,205,225,255,255,255,255* shoulder tight from yesterday so did a total of 8 sets but last 3 sets were singles
C. 9:14 * Need a few more 2xdays to get my lunges back to par.
1000- 4:02 SLOW
15 (7/5/3)
30 (10/7/6/3/2/2)
15 (5/5/5)
D. 2:37
20 burpee over box +1:20
40 lunges w/70lbs (ub) 2:37
* Feeling strong but need more lunges!
You’ve gotta push that row a bit. You’re giving up 30 seconds off the row to guys who are going to move the barbell quickly also. Start getting comfortable going hard on the erg and trusting in your conditioning to allow you to stay in striking distance of the bigger guys who are hopping off the erg faster than you will.
Thank you! I will work on that for sure! What is a competitive time for 1000m during a workout?
I’d say a lot of us are 3:30ish or faster. You beat me by 2mins on this WOD but my row was 3:35, as a comparison. Im a team guy and no champ on the rower but I bet you got lots more in you. Watch some Shane Farmer row videos on YouTube. Guy is legit! Good luck!
Will do! Thanks a lot! I appreciate the feedback.
B.155-160-175-190-205-220-235-250-250-250lbs
C.10:45
D.4:44
Optional Additional Session
A.95-115-120-125-130lbs(4reps)
B.6:39