*Everyone has different schedules so feel free to omit certain parts of the session if you only have 60 minutes to train.*
Dynamic Mobility, Activation and Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Wrist Stretch x 30 seconds per side
Deep Squat Progressions x 5 reps
and then …
x 20 seconds on the rack/20 seconds for 2 sets per side
Straight into …
Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction
and then …
Two-Three sets of:
Assault Bike x 10 calories
Goblet Squats x 10 reps
V-Ups x 10 reps
A.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 2311
*Sets 1-2 @ 65% of 1-RM Front Squat
*Sets 3-4 @ 70% of 1-RM Front Squat
B.
Every minute, on the minute, for 4 minutes:
Tall Clean x 2 reps
*This is meant to be a drill so keep this light and focus on good footwork
and then …
Every 2:00, for 12 minutes (6 sets):
High Hang Clean x 3 reps @ 65-75%
and then …
Two-Three sets of:
Clean Deadlift on a Riser x 2 reps @ 80%
Please focus on positioning. Here are a few things I am looking for:
*Shoulders pinned together
*Vertical chest on the dip and drive
*Leg drive
C.
35-49:
For time:
Run 800 Meters
Chest-to-Bar Pull-Ups x 15 reps
Ring-Dips x 20 reps
Chest-to-Bar Pull-Ups x 15 reps
Run 800 Meters
50-54:
For time:
Run 800 Meters
Chest-to-Bar Pull-Ups x 10 reps
Ring-Dips x 15 reps
Chest-to-Bar Pull-Ups x 10 reps
Run 800 Meters
55+:
For time:
Run 800 Meters
Pull-Ups x 15 reps
Stationary Dips x 20 reps
Pull-Ups x 15 reps
Run 800 Meters
Notes:
The goal is to keep this workout under 15 minutes so please adjust the reps accordingly to make that happen. You may use assistance for the pull-ups in the form of a band or jumping pull-ups. You may also use a band for the ring-dips if needed.
D.
Two-Three sets of:
Bicep Curls x 10 reps
Rest 30 seconds
Piston Push-Downs x 15 reps per side (fast)
Rest 30 seconds
Med Ball Throws x 10 per side
Rest 30 seconds
Did the class workout today at my CF gym since there were similar elements
warm up:
crossover symmetry
assault bike, goblet squat, ski erg
class:
Front squat, 1st rep clean from floor, rest ~ 1 min between sets
10-9-8-7…-1
60#
then, for time
10 rounds
10 push ups
10 air squats
10 abmat sit ups
15:00
mobility: 2 min each side lacrosse ball pecs
Warm up Done.
A. 145 155
B. 85 tall. Liked this!
105-110-115-120-125-125 HHC
135 Clean DL on rise
C. 13:30 (run on treadmill)
D. No time
A: 175; 175; 190; 190
B1: 95; 115; 125; 135
B2: 155; 155; 165; 165; 170; 170
Joey D.
A. 245lbs across
B1. 95lbs lbs
B2. 210lbs across
B3. 265lbs across
C. 8:55 RX
Great work Joey – fast on Part C!
Mob Done
A. 125/135
B. BB/DLC125/HHC105
C.11:23
D. Done
Also doing Invictus weightlifting 3 days a week
Yeahhhh Litsa!
A.
a1. 78 kg @3211
a2. 84 kg @3211
B.
b1. 30 kg
b2. 78 kg
b3. 90 kg
C.
Time – 11.23 🙁
D.
done
WARM UP: Done
A). 125/133
B). Tall Cleans @ 65
High hang cleans @ 115
Deficit Clean DL @ 140
C). 15:00MIN definitely not great:-/ . My C2B were no Bueno and my ring dips were not great either. I need to get better at these two skills
D) Ran out of time
We will continue to work on some of those gymnastics skills within the program!
A. 225/225/245/245
B1. 135/145/155/165
B2. 165/185/185/195/205/205
B3. 225
C. 14:07 rx….gotta figure out c2b butterflies
D. No time
A. 4 sets: 4 min rest between21 cal ski18 burpees no push up15 cal bike12 burpees9 cal row6 bbjo3 squat cleans heavy*Increase weight each set B. 5 sets: 3 min rest between5 back squat. 5-10lbs heavier than last week C. 3 sets: rest as needed100m kb fr carry heavy100m pill carry100m farmers carry heavy OMG today was awesome and kicked my ass! A. Times: 7:36/ 7:56/ 8:50/ 10:10. You can see wherethe squat cleans got the most challenging…last 2 rounds. 🙂 Cleans: 115/125/135/145. While I did slow down a bit on the cardio, I really slowed down on thosecleans, as… Read more »
DMA . Done
A. 65kg in all sets- 3 seconds at the bottom was hard
B.
1- Done, good drill
2- Done – 55kg
3- Done – 101kg
C. Instead stationairy dip I did 30 push ups – 10:33
D. Done. Except med ball
DMA done
A). 150/165
B). Tall Cleans @ 75 #
High hang cleans @ 105/115/125
Deficit Clean DL @ 135
C). 10:48.
D). Curls @ 65#
Piston Pushdowns @ red rogue bands
Ball Throws @ 20#
Finished up with the daily mobility WOD
PM Session:
800m Run
15 CTB
20 Ring Dips
15 CTB
800m Run
9:27 unbroken CTB
Great work on your c2b!
DMA) done
A)195,210
B1)95
B2)165,165,175,180,185,195
B3)205
* struggle with cleans so will post videos
C)10:16-1st run3:29,1st c2b ub,dips14/6, 2nd c2b 8/7, second run…. slow. Wanted to be sub 10 min just didn’t push hard enough on last run.
D) done
Curls@50 dB
Blue band on pistons
30# med ball
A. 115/125 for front squats–no tempo, have not been doing a lot of squats, trying to keep knee happy
B.65# for first part, then 95-105 for hi hangs, skipped clean DL part
C. 11:51, only did 15 ring dips, apparently thought it was only 15 for that part too!
Does tempo bother the knee?
Yes, generally the hold in the bottom. I am a slow squatter so tempo down is normal. I gave up pause squats because they were too aggravating
FS 91 and 98 kg
TClean 50 kg
High 67 kg I felt that I was able to squat deeper. I also focused to keep my chest up and the scapulas together
CDL 80 kg I don’t know If I got this skill right.
WOD 12:24
Your videos looked good!
52 years, first post after having joined the programm some days ago. After a few days during last week to get into the program, it is now time to step up and become serious! DMA: Complete A: 65 kg / 70 kg B1: build up to 40 kg B2: 50 kg, 55 kg, 55 kg, 60 kg, 60 kg, 60 kg B3: 80 kg C: 12:08 (my running sucks after suffering some injuries during last years; but today I feld already better than during last months) D: 3 sets, 30 kg barbell, red bands, 10 kg medball Although I was… Read more »
That is great to hear Olaf!! Nice work on your training today and happy the DMA worked well for you!
A. 175/190
B1. 135
B2. 165/170/175/180/185/190
B3. 205/215/225
C. 12:43 – broken c2b and dips. Very broken
D. Done
DMA: Complete
A.) 205# / 225#
B1.) Tall Clean 95#
B2.) High Hang 160#
B3.) Clean DL on Riser 195#
C.) 9:35
800m – 3:15
C2B – 8/7
Dips – 15/5
C2B – 5,4,3,2,1
800m – 3:42
D.) 2 sets
Curls – 35# DBs
Green Band for Piston Push-Downs
Med Ball Throw – 25# Slam Ball with one knee down.
Great work today!
Thanks Nichole…loved the clean portion for todays workout.
A. 115/125
B. Tall cleans 65
High hang, all at 105
Clean DL from riser 125 (wasn’t sure if this was to be based on DL or clean, I went with clean)
C. 15:19 RX, slightly over. Trying to improve my running ( I run at 4000 foot elevation and run uphill, so it’s always a challenge)
D. Done
Good call, it should be based on your clean.
Yikes that is high elevation – hello lungs!
DMA – done
A. 2 sets @ 135 and 2 sets @ 145. When you adhere to the tempo these got tough.
B1. 65, 65, 75, 75
B2. All at 125 lb.
B3. 3 sets at 152 lb.
C. 11:33
4:13 for first 800
10 + 5 for pull-ups
5 + 5 + singles (did 15 on rings in place of 20 stationary)
6 + 5 + 4 for pull-ups
D. 20 lb. for the curls, blue band, 20 lb. ball (3 sets)
Yes, that tempo should make it challenging!
Nice work on our ring-dips Barry – such a stud!!