Primary Training Session
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Snatch from Blocks
(set blocks so that the barbell is just above the knee at the starting position)
*Sets 1-2 – 70-74% of 1-RM Snatch
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%
B.
Complete as many reps as possible in 4 minutes of:
Box-Facing Burpee Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (95/65 lbs)
15 Pull-Ups
30 Double-Unders
Rest 4 minutes, and then…
D.
For max calories:
8 Minutes of Assault Bike
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Incline Dumbbell Bench Press x 5-6 reps @ 30X1
Rest 90 seconds
Dumbbell Overhead Carry x 50 feet (Heavy)
Rest 90 seconds
Banded Leg Curls x 20 reps @ 2111
Rest as needed
B.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used, as we will want to increase the load over the course of the next several weeks.
C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
Interval 2 – Dragon Flag Negatives x 6 reps @ 50A0
Interval 3 – Alternating Single Leg Cross Toes-To-Bar
x 20 reps (10 reps each leg)
Running Endurance Option
A.
Run 1200 Meters @ 60-65%
B.
At 90-95% of Max Speed…
30 Seconds of Running
Walk/Jog Until You Feel Recovered
60 Seconds of Running
Walk/Jog Until You Feel Recovered
2 Minutes of Running
Walk/Jog Until You Feel Recovered
3 Minutes of Running
Walk/Jog Until You Feel Recovered
2 Minutes of Running
Walk/Jog Until You Feel Recovered
60 Seconds of Running
Walk/Jog Until You Feel Recovered
30 Seconds of Running
Rowing Endurance Option
For max distances:
2 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
4 Minutes of Rowing
Rest 2 minutes
5 Minutes of Rowing
Rest 2 minutes
4 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
2 Minutes of Rowing
A) 180/190/205/215
B) 55
C) 4 RDS + 27
D) 112 cals
Did this Sunday (I follow a day behind). Been dealing with since Thursday. Developed in to a full blown chest and head cold today (Monday). Luckily its a rest day but I doubt I’ll shake it off completely by tomorrow. Was feeling sooo good coming back from vacation too… 🙁
A.
175/190/200/210
B.
59 reps
C.
4 Rnds + 25 reps
D.
93 Calories
Forgot to post yesterday
A. Snatch from blocks:
95/100/102/105/107/110/112/115
B. 48 reps
C. 3 rounds + 25 reps
D. 82 cals
Strength Acc
C. Scaled min 1 to 8 reps
Scaled min 3 to 12 reps
Session two
Snatch from blocks up to 210
Conditioning
55
4+11 (too heavy to stay ub on pullups)
123 cals
Sunday session one
206 lbs
Rowing to warm up from the drive with no heat
5078m with stretching during the rest
Incline dbbp + ohc + banded leg curls done
Strict chin ups + tempo ring dips done
Jefferson curls (my new fav) + reverse hyper
400m dball carry
Attended a box class in the morning & then did this session in the afternoon.
Primary Training Session
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Snatch from Blocks
Built to – 110KG
B.
Complete as many reps as possible in 4 minutes of:
Box-Facing Burpee Box Jump-Overs (24″/20″)
– 59 Reps
C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (95/65 lbs)
15 Pull-Ups
30 Double-Unders
– 4+11 Pull ups
D.
For max calories:
8 Minutes of Assault Bike
– 139 cal
Added some accessory from the week too.
A. 135/140/145/155
B. 52
C. 3 rds + 6 DU
D. 96. Goal was 100+, and I could have pushed harder. Mental note for next time.
So close to your goal! Next time for sure!
Built to 190lbs snatch
51 burpees
4rds plus 16 reps
116 calories
Welcome to the community Chris!
Thanks Tino! Excited to get better with you guys and gals!
A. 185,195,200,205,210,215,220,225, …230 for fun
B. 51
C. 4+25
D. 111. Too slow. Fought leg cramps.
A. Warmed up and did the WZA Bar complex to practice…spicy 🙂
B. 40 burpees
C. 4+2
D. 75 cal (53-55 rpm sustained)
Strength Accessory
A. 35# DBs, 70# DB single arm OH Carry (50ft each arm), red band for hammy curls
B. 200m with 100# DBall
C. did 1 round and had to stop…ran out of time 🙂
Team or masters?
Elite team with Teresa and Camzin (from Teresa’s gym). I did the individual version to just see how the complexes felt
Nice! Excited to see you guys out there!
A. Built to 120lb snatch from the hang (no blocks at my gym)
B. 38 bbjo…. apparently I paced way too much on this
C. 3+ 38
D. 88 cals
Don’t be scared to make those bbjo hurt a little Kristin!
Hotel Conditioning Version:
A: 4 min Max Burpees to 6” reach: 81
Rest for 4:00
B: 5+25
Did:
10 DB S2OH at 35lbs
15 V Up
30 DUs
Rest for 4:00
C: Max treadmill meters for 8:00: .9 miles or 1,440m
Running in Met Cons on a normal treadmill isn’t all that fun. But the rest of it was! Happy to still get some work in while teaching/volunteering this weekend.
“Running i̶n̶ ̶m̶e̶t̶c̶o̶n̶s̶ ̶o̶n̶ ̶a̶ ̶n̶o̶r̶m̶a̶l̶ ̶t̶r̶e̶a̶d̶m̶i̶l̶l̶ isn’t all that fun.”
Fixed it for you
?Thanks for the edits!
???
Snatched up to 230 from blocks
Conditioning:
57 bbjo
5 rounds (all Ub) (minus 2 trips on dubs)
131 cals
Crushed it today buddy!
Snatch up to 175. Felt good beginning to be a little more patient on the pull which is helping.
50 rep burpee box jump
4 rounds flat for the circuit
107 calories
SOA
Session two
Primary conditioning
Was told to go fast so I went fast
Row+bar muscle ups:
1:37-1:49-1:55-2:12
Ub-ub-ub-7+2+1
Assault bike+shspu:
1:10-2:19-2:10-2:01
Ub-3s-5s-5+3+3+2+2
Total time: 25:13
Awesome work Jake!!
A. 185-195-210-220-225-230-235-240
B. 55 reps
C. 4 rounds
Was happy with the BBJO considering it’s basically my first conditioning wod back in. Lungs were burning like crazy for the second part
Perfect way to to start conditioning again 🙂
Nice work Griffin!
Primary
220 from the blocks
56 bbjo
5 + 31.
141 cals on the Bike out of no where ??♂️??♂️??♂️
Crushed that bike dude!!
Thanks man! I have no idea where that came from haha
It came from you working hard day in day out.
first day fully back to regular programming (Strength included!!!) after surgery 🙂
I won’t even post my scores, a bit discouraged after seeing some other scores in here, but I have to ask, what is a good way to go fast on burpee box jump overs?? I got 47 of them in 4 min, steady pace, but I feel I am doing something wrong and my pace is too slow…
Please post your results. We are all here to get better and whether you just got your first muscle-up or 30 unbroken they should be celebrated the same.
Post video and see if we can help.
A. Up to 50 kilos no misses.
B. 47
C. 4 rds+25 rep unbroken except for tripping a bunch on DU
D. 74 cal, but I had to do two 4 min intervals with a short break in between due to technical issues.. I ll try to take video of burpee box jump and post!
thanks Tino.
Nice work!!
A. 205
B. 66
C. 5+25 everything unbroken (people got in the way)
D. 135 cal
Damn good work Jesse! Welcome to the community!
Thanks brother, been with u guys for a min now, just never posted… FYI I’m that dude that stopped by your gym for a couple of weeks in dec…
Oh Ye! Make sure you start posting! Hope your staying safe on all your travels. Great to see you still putting int the work! ?
Thanks, and will do!
A. Up to 175#, no misses
B. 48 reps
C. 4+5
D. 110.5 calories
You’re capable of 120+ on the final assault bike piece Noble!!
That was actually my goal for it, just felt like I had no legs after the first 2 pieces.