A.
Three sets of:
30 Heavy Rope Double-Unders or 50 Double-Unders
100-Foot Handstand Walk or Handstand Walk Obstacle
15 Strict Handstand Pish-Ups
(working on smooth, efficient rhythm and mechanics)
100-Foot Handstand Walk or Handstand Walk Obstacle
30 Heavy Rope Double-Unders or 50 Double-Unders
Rest 3 minutes
B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
Followed by…
One set of:
Back Squat x 3 reps @ 85%
(no tempo prescription)
C.
Five rounds for time of:
10 Thrusters (135/95 lbs)
10 Bar-Facing Burpees
When the running clock reaches 10:00…
D.
Five rounds for time of:
400 Meter Run
15 Chest-to-Bar Pull-Ups
E.
Three sets of:
Death March x 20 Steps @ 2011
Immediately followed by. . .
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest 90 seconds
A: done. 50 du, 30 shoulder taps.
B: up to 70kg
C: 8:47 Rx
D: 14:13
E: done.
A. 50ft sets of hsw , beaded rope
B. 175-225, 225
C. 7:41 UB slow burpees, 14:01 UB slow runs
D. 25#, unweighted ghr
A. 6:59/6:30/6:25- 50ft HSW on grass.
B. Done off 365
C. 8:24 @115
D. 18:43 subbed rowing for running due to a bad sunburn, so opted to keep inside in the shade.
E. Done
A: Done
B: 295/320/340/365/390/390
C: 7:55
D: 15:24 c2b ate me alive
E: Done
Time to get you gymnasty!
My thoughts exactly! More wods with deadlift!
haha
A. Done with :30 hs holds and 15 pushups
B. 225 240 255 275 290 290
C. 11:44 with 115
Thrusters ub first and last, 6/4 middle three
D. 16:51 pullups 10/5
E. Done with 40# dbs
Great workout thanks Tino!
Enjoy the rest of your weekend Tim!
A. 5:09-5:34-5:48
B. 80-100-120-140-150-1×3@150
C. 6:48
D. 14:20 with 500m run
E. Done
Crushed it! Nice work dude!
A. Done. Subd OHP with 45Kg BB. HSW were terrible. All DU UB.
B. 125/135/145/155/166Kg
166Kg x 3
These felt pretty good.
C. 9:23 Rx. Thrusters felt heavy and legs were tired. Look forward to seeing this again and going sub 8.
D. 12:13 Rx
Loved this one. Strict C2B 5/5 and fast; runs were all around 1:50-1:55. Legs were tired. Look forward to this again too and going sub 10.
E. Done. Subd BB good mornings.
Solid finish to the week Wilson!
This week has been allll over the place with finishing my job, & moving out of my classroom! Rib feels better so I’m going to make today’s workout up tomorrow ?? then it’s time to hit the ground running (again)! Haha
Glad you’re feeling better. Hoping to see some more consistency with training and things settle down!
Haha meeee too!! Thanks Tino!
Happy father’s day!
A. Did 2 sets. Did the obstacle course for the handstand play. Focused on staying controlled and working hand position.
B. Did squats at 225-315
C. Did 3 sets of Thrusters at 135 and burpees. Then went into 3 Set w/ worm – 10 Thruster/10 Synchro Burpee
Had a great time with teamwork doing the worm.
A: no space and wrist still funky
B: 260/280/300/320/340
3 at 340
C: 7:35, thrusters ub, done at 115
D: 17:55, runs were suuuuper slow but all c2b unbroken
Still exhausted physically and mentally, glad to just get in the gym
Hope you get some rest tomorrow then things quieten down at work. You should maybe think about giving up coaching so you’re not burning yourself out!
A: Most done
B: 275-295-315-335-365-365
C: 7:56, last set of thrusters 6-4 heh
D: 13:20, c2b ub which was cool
Turns out snorkeling before class makes you very slow. Sea turtles were worth it though
Haha did it slow you down a little? 🙂
A) done with 50du 10m hsw 15hspu (no power tofay for strict and wanted to do hswalk because it is still my weaknes)
B) done as percentages, quite easy
C)done qualifiers
3-6-9-12-15-18
Pull ups
Thrusters 50kg
Did this for a try, legs were ok but shoulders after part a were smoked
D) done with double 24kg kb
And banded good mornings because our ghd is broken
Hope the qualifiers went well!
Thanks, but I have to redo it 🙂
B) up to 365
C) 7:45
D) 13:51
C2b and thrusters unbroken
Good job keeping everything unbroken! Solid weeks work!
I was a little conservative in the thrusters and burpees, but I was trying to control my breathing because these 15 minute+ workouts have been murdering me when I come out of the gate hot
A. Scaled hs walk to 50’ didn’t note times though
B. Off of 265
C.did a team workout because our friend was home, rested 5:00 then did D- 15:38 all c2b ub
D. Used 20lb and 10lb plate for the first 10 hip extensions, then no weight was hard enough!
Going on vacation to the jersey shore tomorrow for the week, packing our dumbbells and kbs and will still be doing some workouts!
Hope you have a great vacation Nicole!!
A. Did this as skill work warm up.
B. 205/215/235/255/265 265×3
C. 7:21 RX
D. 17:00 RX
C2B were better. First sets were around 8-9 reps.
E. Skipped for time, was distracted by Cindy’s hoverboard thing
A. Done. HSW are getting more and more consistent!!!
B. Snatches per Masters lifting – up to 100
C. RX 8:00. Miserable.
D. Rowed instead – 15:58, all c2b in sets of 5. Also miserable.
E. Done
Solid finish to the week Kryssie!
A. 2 sets did 50 Du and 100 ft Hs walk. Took me about 13 and 14 min to complete sets.
B. Went up to 325, all sets completed
C. Thrusters done at 95, got 9:55 on the first part and 24:31 on the second.
Solid finish to the week! Nice work James!
A:
10,56
13
16
B:
3×125
2×135
2×145
1×155
1×160
3×160
Good feeling
C:
RX
9,34
D:
RX
14,55
C2B:
10/5,10/5,10/5,10/5,15
E:
Done
15kgDB
A. 2 Sets w/ obstacle course and practice handstand walking to the wall right into HSPU
B. 225-315
C. 3 Set w/ worm – 10 Thruster/10 Synchro Burpee
D. 3 Set as team 400 run/ 15 synchro C2B
Tons of fun playing with the worm and working as a team today!
Nice!! Did you do this at Comp?
Yessir!
A. Modified to: 50 dubs/50’ ft/10 shpus/25’/50 dubs 3 min rest: 4:21/4:36/4:42… still learning the art of hsw without an arched back ? that lower back pressure is real. B. Done, 160/175/185/195/210, 210 C. Rx 8:53 Rested until 11…. started wearing running shoes for anything over a mile for knees and forgot to start in them so had to change quickly … but also probably needed the two minutes ?? D. Stop at 27:01 so 16:01 min total … I run like I should be able to squat 300# but I tried to just keep moving E. Done- no weight… Read more »
Good to see that we allowed you to break your new running shoes in 🙂
Now to accumulate a few more miles in them!