A.
Complete as many rounds and reps as possible in 8 minutes of:
3 Strict Muscle-Ups
6 Strict Handstand Push-Ups
12 Alternating Pistols
B.
Every 2 minutes, for 24 minutes (12 sets):
Clean
*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Set 5 = 2 reps @ 75%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Set 9 = 1 rep @ 93-96%
*Sets 10-12 = 2 reps @ 80-85%
C.
Four sets of:
Med Ball Rotating Side Toss (Right) x 10-15 reps
Immediately followed by…
Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Med Ball Side Rotating Side Toss (Left) x 10-15 reps
Immediately followed by…
Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
DB Hammer Curls x 8 reps
*Med Ball tosses should be performed from the lunge position and thrown over the front leg.
D.
Every 90 seconds, for 30 minutes (20 sets) for times:
15/10 Calories of Assault Bike
Please note times for each of the 20 sets.
a) 4rds + 9 reps;
b) 72 up to 102kg (missed) and 88/90/93kg.
c) done.
d) btw 43-48″.
A. 5 rounds + 6 (kipping HSPU, pistols with power band)
B. 55, 60, 60, 60, 65, 70, 75, 80, 85, 75, 75, 75
C. done
D. 38, 38, 37, 39, 42, 42, 41, 46, 45, 43, 38, 41, 42, 45, 44, 46, 44, 43, 47, 28(!) 🙂
A. 5 rd+6 reps RX
B. 169/169/185/185/208/221/236/243/210/210/220#
C. Done (20# WB,45 DB’s)
D. ———————————
A. 3rds.
B. 185,195,205,205,215,230,245,255,265-f,235,240,245. 255×1,265×1.
C. Done.
D. 20,24,26,27,28,29,33,35,37,36,36,37,34,35,36,36,38,35,37,35.
B: Up to 315 which was nice
A: 3+ something
D: First 12 sets 20-25s, next 7 sub 20s, last 16s. Could have pushed more to start
A. 4 rounds
B. up to 205 felt legs today
C. Done w/ 14#, green band, 15sdb
D. Had to row instead due to equipment – tried to keep my pull consistent maintained btwn 1200-1400.
Back to it having been away for yet another week! ☹️ Training really stop start at the moment.
A. Used as a warm up at around 80% – 6 rounds completed.
B. Up to 140kg
C. Completed
D. All 20 sets between :12 and :16 secs. This was grim!! ?
A) 4 + 2 HS (scaled pistols)
B) 85>121.5❌Couldn’t stand it up 10/11/12 @ 110
C) 15kg ball & 18kg DB’s
D) fastest 17 slowest 22
A. Done as easy Warm-up with muscle Up Transition practice and airsquats
B. Done
C. Done
D. 25/18/20/23/30/36/33/37/51/33/34/x/28/43/45/39/47/48/48/33 Seconds
A) skipped due to some knee pain
B) Power clean up to117kg
C) done
D) 11/10/11/12/11/12/12/11/11/11/12/12/12/14/15/19/13/14/14/14 sec.
A. Done 3 rounds
B. Built to 107.5kg
C. Done
D. Done, all sets on a Watt Bike under 30s average 28s, never faster than 26s
B. Up to 180 and felt good! Tried 190 twice but failed (would have been a 5lb PR).
A. 8 mins of skill work: 6 SHSPU to blue mat and 3 strict CtB. Didnt keep track of rounds.
C. Skipped
D.
:17, :18, :19, :20, :22,
:22, :23, :24, :23, :23,
:22, :24, :24, :23, :25,
:26, :26, :27, :26, :21
Definitely slowed down. Quads were on fire!
Sooooo late!! Single dog Mom This wk, so I took puppy to the gym after I worked all day and coached. REALLY happy with how this went after such a long day!
A) 6– HELL YEA PISTOLS!! subbed 3 strict chest to ring for MU. Everything else Rx
B) 130/130/140/140/150/160/170/180/190/170/170/170- NO misses and 190 felt awesome. Really happy!!
C) done
D) :23/:24/:22/:20/:22/:21/:22/:24/:22/20 only got 10 rounds because my dog has similar thoughts about echo bike as I do! Haha she was not having it.
Thanks Tino!! Hope your day was great!
B- 120, 120, 130, 130, 140, 150, 160, 165, 170, 150, 155, 160
A- 3 rnds + 13 reps.
A) 5rds + 2 smu
B) 70/74/80/84/90/95/98/100/90
C) Done
D) 24/31/32/41/37/42/46/44/35/35. I’m very bad at bike
A. Skill practice done
B. Up to 155, failed 160 x 2
C. No time
D. :19/:22/:23/:19/:19
: 19/:19/:18/:20/:20
: 19/:20/:21/:23/:26
: 26/:24/:22/:19/:16
Phew. Went better than I expected. Lost a little focus 3/4 of the way through, but I was able to pull myself together.
A. 4rnds w/ only 1 strict Mu
B. 135/145/145/155/160/165/175/185/195/202(f)
C. Skipped
D. :20/:19/:21/:22/:22/:23/:23/:22/:21/:24/:23/:25/:25/:25
Only did 14/20 due to coming off being sick yesterday.
A. Rx – 4 rounds
B.210-310
C. Done
D. :25-:29 for all 20 rounds – this was so rough!
A) 5 rounds even but replaced strict MU with 1 legless rope climb + 1 rope climb. Need to become swift on the rope it appears for whatever Granite Games is cooking up
B)
Nice work seeing those intervals through!
A.) 6 rounds (rX)
B.) Sets 1-2 = 185lb x 2
Sets 3-4 = 200lb x 2
Set 5 = 215lb x 2
Set 6 = 225lb x 1
Set 7 = 245lb x 1
Set 8 = 255lb x 1
Set 9 = 270lb x 1 (96%)
Sets 10-12 = 245lb x 2 (85%)
D.) 20 Sets of 10cals on the Rogue Echo bike. Sub 28sec every round.
(this is always a struggle for me. I feel like I’m biking in mud on that bike! haha)
Echo=??
Indeed. haha