Dynamic Mobility, Activation and Warm-Up
Accumulate 60 seconds in the bottom of the squat
using a band for assistance
and then …
Two sets of:
Banded Clam Shell Holds x 20 seconds per side
30 Seconds Hip Opener per side
and then …
Three sets of:
Row 250 meters
Sky Divers x 10 reps
Alternating Lateral Lunge x 10 reps total
Alternating Reverse Lunge x 10 reps total
Mountain Climbers x 30 reps
A.
Five sets of:
Back Squat x 2 reps @ 88-90%
Rest 2 minutes
60+:
Three sets of:
Back Squat x 2 reps @ 88-90%
Rest 2 minutes
B.
Five sets of:
Strict Press x 2 reps @ 85-90%
Rest 2 minutes
and then …
One set of:
Strict Press x 10 reps @ 75-78%
C.
As many rounds and reps as possible in 12 minutes:
40 Double-Unders
30 Calories on the Erg
20 Wall Ball Shots
10 Burpee Box Jump-Overs (24/20″)
35-54: 20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target; Step-Overs okay
Note:
The goal is to get 2+ rounds on the workout. Be smooth on the double-unders, pace the row and push to make your wall ball shots fast. If you break on the wall ball shots then be fast to pick the ball back up and go into your next set. Stay low on the burpee box jump-overs as you don’t need to stand all the way up on the box for the rep to count.
D.
Three-Four sets of:
Banded Glute Bridges
x 30 reps (fast)
Rest 60 seconds
Chinese Rows x 8-10 reps @ 2112
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions)
Three sets for times of:
Yoke Carry x 40′
400 Meter Run
Yoke Carry x 40′
Rest 3 minutes
35-49: 300/250 lbs
50-54: 250/200 lbs
55-59: 175/150 lbs
60+: 150/125 lbs
A. 345/355/355/355 skipped last set/ legs torn up
B. 170 all sets then 150×6, 135×4
C. 2 rds + 46
A. 168/170/173/175/175#
B. 81/82/83/84/85#, then 1×10 @75#, ouch
C. 2+41, last set of double unders was terrible. Hit my feet 4 times darn it
D. Skipped
A. 275
B. 95, 105, 115
B1 forgot ?
C. 2+40
A. 115, 135, 135, 135, 135
B. 75, 85, 85, 85, 85
Then 70 x 10
C. 2+70 row cals
A: 375
B: skip
C: 3+50. Approx. Couldn’t see timer going to rower but somewhere in that range.
A. Worked to 265
B. Worked to 95
Did group wod today 150 DB bench press w/35# every break 7 front squats with same weight. 16:21 Fun!
A. 315
B. 150 all sets then 130 (6/2/2)
C. 2 + 72. Work week caught up to me. Got rough at the end.
D. Done. Rows 165.
DMA done
A. 230# x 2 reps all sets but last set only got 1 rep
B. Testing this out…still have some imbalance, right shoulder is lagging when it gets to heavier weight. 65-75-85-90-95# x 2 reps, 75#x10 reps.
C. 2+76 reps (1st time doing wallballs abd burpees since surgery, threw 14# to 9’+ Target.
Had to run unexpectedly and take my daughter to the eye dr.
Nice work Cheryl
DMA) done
A) all sets @ 340
B1) 155,155,160,160,160
B2)135
C) 3 rds rx
Dubs unbroken except for 1st rd, had 2 trips
Wallballs unbroken
D) done
A. 225-230#
B.1. 85-90#
2. 75#
Couldn’t finish the rest, got called back to work ?
Hope work goes well!
A. Just one Set of 2 Back Squat @ 136 kg. I am afraid that I’m not going to squat heavy for a while. I felt pain on my ligament so I decided to stop squatting.
B. 5×2 @ 66 and 1×10 @56
C. 2+31 (Continued to feel pain in my ligament when Rowing and Box Jump Over)
D. Ran out of time
Oh no Marcos – where exactly did you feel pain?!
Nichole. At the time I was raising from the bottom position of the back squat I heard a noise on my left side of the groin followed by a sharp pain. On Saturday I did extra mobility working on trigger points with foam roller and lacrosse ball, while working on this, I broke out a cold sweat. I’m glad that I was able to do Saturdays’ WOD even felling a little bit of discomfort when I did Thrusters, but after raising my body temperature the pain was gone. I still feel pain when I sneeze, its funny. I´m doing ice… Read more »
Yep, everyone is different so definitely tailor a warm-up so it fits you and your needs. Some extra squats may help. Lets see how you feel later in the week but we are building to a heavy on Friday so if you aren’t feeling better then I am going to have you skip the session and retest the following week.
A. Still catching up on squatting. 150
B. 100 then 87×10
C. 2 + 84.
Really wanted to finish the wall balls on that round but couldn’t row fast enough. Would have had enough time if it was the first round on the erg, but row split was terrible. UB on DUs and WB. Damn rower.
D. Done
3 days in a row in red recovery on Whoop. Feeling it. Hope it’s up tomorrow.
DMA✅
A. @210lbs all 5 sets
C. Modified
2rds+6 backwards burpee bjo
40 DU’s (UB)
30 cal row (1:37, 1:42, 1:51)
20 WB squats @14 (UB)
10 backwards burpee boxjump overs 20”
D. Green band, 10lb DB’s
Optional:
No yoke so carried barbell (250lb)
2:21, 2:32, 2:28
30s rest between rounds
Little behind this week. Crazy week but kept up with the metcons and most lifting, just haven’t had time to post!
A). BS 2 sets @ 175, 3 @ 180.
B). Press sets of 2 @ 80#, 10 @ 70#
C). 2+ 50. Bbjo had to be taken slow to make sure I didn’t fall but all else UB and smooth. Rows weren’t fast but consistent.
D). Done
Great job today Courtney! How are you feeling?
I’m actually feeling great right now! Some days I have to adjust things or slow down the intensity but so far feeling pretty great with training. Thanks for checking!
A. 215/220/220/225/225
B. 85/85/90/90/90 then 75
C. 2+40
D. Ran out of time
Solid Karen!
E. hot-bath and
F. ROMWOD.
Back feeling a little bit better now.
Good!!!!
A. 310 across
B. 140-150 then 125
C. 2+94 (4x Burpee BJO)
D. No time
Excellent Michael!
Team series workout 7.
A. Only 4 sets and stayed under prescribed %’s.
B. 63kg. 55kg.
D. Done 3 sets.
Did the class mobility today A. 177# x2 & 181# x3 B. 72# x 2 & 75# x3 then 65# for 10 reps C. Did not get through 2 sets 🙁 I did lose some time though, someone was working by the door & I couldn’t get back out for the wb’s so I stood around for quite a bit of time 🙁 I ended up with one + 76 (I think I would have maybe finished the wbs? I don’t think I would have been able to completely finish 2 full rounds) D. 65# for the rows 2 blue… Read more »
Great work Tabitha – you’ve been putting in some good work lately!! Hope you have a great Friday!
Have a great weekend!!
Mobility completed
A)232.5#(3)/237.5(2)
B1)125#(3)/130(3)
B2)110#(1)
C)2+54 I think I paced the row a little too much.
D)Skipped. Short on time. Hoping to complete this afternoon before coaching.