A.
Three sets of:
Max Unbroken Reps of Strict Muscle Ups or Pull-Ups
50-Foot Handstand Walk
100 Double-Unders
50-Foot Handstand Walk
Rest 2 Minutes
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
C.
Three rounds for time of:
20/15 Calorie Assault Bike
15 Bar-Facing Burpees
Deadlifts*
Round 1: 25 reps @ 225/155 lbs
Round 2: 20 reps @ 315/225 lbs
Round 3: 15 reps @ 365/255 lbs
Immediately followed by. . .
D.
Three rounds of:
400 Meter Run
15 Strict Handstand Push-Ups to 2″/0″ Deficit
Record three seperate scores:
Time for Part C
Time for Part D
Total time
E.
Three sets of:
60 seconds Bearhug D-Ball or Sandbag Hold (150/100 lbs)
60 seconds GHD Hip Extension @ 20X1
Rest 60 seconds
A. Done NFT with 3 sMU + 5 ring s.pull-up
B. Up to 240#
C/D. Forgot to look at clock for C but total time was 24:11
-The 255# really got me, slow singles, wasn’t sure I’d finish them
-shspu UB so second part was fairly quick. First 400 was super tough after deads but felt like a normal person by the 2nd run
E. Done with 100# bag + accumulated 60s extentions in 2 sets
A: done, mu 2-2-1
B: Up to 395#
C: 13:29, ab moderate pace, dl 5s/5-5-3-3-2-2/2-1s
D: 11:09, no deficit. hspu 9-6/6-6-3/3-3-2s and 1s
Strong finish to a good week!! ?
A. Not for time. HSW were good today, 2x8m UB; all DU UB.
Strict pull-ups- 25/23/20
B. 135/142/152/162/172/185Kg(97%)
Through in an extra set because squats felt oh so good today!
C. 19:57Rx
D. 12:43. Subd 3 strict HSPU no deficit and 12 OHP with 45Kg BB. Felt great to run after squats and DL.
Total- 32:40
E. Done. Subd BB good mornings with 50 Kg.
Great to see you’re feeling good today and were able to hit your session hard!
A. Done with walks to the wall instead of HS walk.10-12 strict pull ups B. Done, ended at 198 C. Scaled to 155 (25 UB)/185 (20/5)/205 (8/7). Didn’t want to aggravate my nagging back issues. Felt heavier than normal at the end but no pain so that’s a win! Transitions were slow due to class taking up space, think I was around 14:30ish? D. Clock reset on me so not sure on time, but it wasn’t fast (SHSPU are a weakness – can’t get past 3 SHSPU in a row); scaled to 10 to get the intended stimuli. Traps and… Read more »
Great to see your back felt good with those deadlifts. Let’s keep you healthy and training hard! Solid finish to the week!
A) modified
Max SMU
12 alt DB snatches at 70
100 du
6 alt DB snatches at 100
1: 7 (3:51)
2: 5 (3:42)
3: 6 (3:46)
B) up to 410 (no belt or knee sleeves PR)
C) RX (blew my doors off baby!)
Round 1 in 3:01 (UB)
Round 2 in 4:21 (13-7)
Round 3 in 4:32 (6/5/2/2)
Total time: 11:54
D) Right in Modified D
500 meter run (had to walk the first 75meters on the first round)
15: 4” grip SHSPU
Total: 17:00
C-D) total: 28:54
E) done at 200
A. Done
B. 165/175/190/200/210
Not sure why (especially after the quad destruction yesterday) but these felt easy today.
C. RX 19:58. Yes, took me forever but I wanted to test myself with some heavy bars. Happy to make it through.
D. RX 12:35, ran on the assault runner
Total time: 32:33
E. Done
I hope you were safe on those Deadlifts!
Yep, they were good reps, just slow. I am never willing to risk my back and immediately stop if something’s not right.
A: 4:01/3:58/3:56 with 8 strict pull up in each set
B. 300/320/340/365/385 lbs
C: 18:58
D: 21:23
Total time: 40:21
E. Done
Strength: did Wednesday’s deadlifts, starting at 125X8 up to 210X1
WOD: made up a 5RFT with a mix of DB farmers carries, DB S2OH, Sandbag cleans and Front-rack Sandbag reverse lunges. Took 21:30 and perfect movements for today.
Still managing to get 3-4 sessions in each week, but every day is a gamble re: programming (was away for work earlier this week, so did a drop in and a hotel WOD). I’m starting to need to modify and scale a lot of the programming and am craving longer/aerobic AMRAPs, so won’t post to regularly to bore you with those ?
Plenty of longer EMOMS and AMRAPS here, just make sure you can get the strength and accessory work in to keep you healthy.
A. We did AMRAP 15 – Finished 3 rounds and one set SMU – 5/4/3/2
B. 295/335/360/385/405
C. 13:21RX – Little wonky sharing equipment this morning had to wait to start burpees sometimes.
D. 15:00RX – HSPU didn’t go so bad! Total time: 28:21
E. Done with 125
A. 2:49/3:20/3:10 did 1 pegboard instead of strict muscle ups
B. 270/295/315/335/350
C. 17:05/12:55=30:00 RX
Hello! A) 7/7/6 Strict PU and 50 Back to Wall Handstand Marching 5:00/5:30/6:00 (sharing space with the class) B) 143/148/153/158/163 (I had 35# plates but I thought it were 25# so did everything heavier ??♀️) C) I had absolutely no idea how to scaled the weights, my DL PR is 231lb. I scaled to 115lb, 135lb and 165lb. Erg Bike 17:01. D) 3” raise (sets of 5). Need to get better on my running. 15:15 Total time: 33:16 ( I took a rest until 18:00 and I couple of seconds of rest during all the conditioning to drink some water…… Read more »
Thanks! Nice Stay hydrated in the heat!
Have a great weekend!!
B. 190×3, 205×2, 220×1, 235×1, 250#x1. Back Squat strength is returning!
D. 12:29 to 0” Deficit!
E. 3 sets done hugging a 95# DB.
Felt good to get back in the gym! It’s been closed for a few days for repairs!
Back at it!
A.
3:20 7 Strict mu
2:46 5 Strict mu
3:14 5 Strict mu
B. No squat today
C. RX but with bike erg no Assault today
12:00
225 – 15/10
315 – 10/6/4
365 – 8/5/2
D. RX 12:24 – didn’t actually start this until the clock hit 13:30 had to set up hspu station wasted time
Total time = 24:24
E. Had access to reverse hyper today so used that
B) up to 170
C)
15:57 sets of 5 x225,5×3 ,3,2 @315, 3×3 ,2,2,1,1 @365
11:18 10-5 sets 1,2 third set 10-3-2
27:15
Every Saturday i am joining competition class in the gym, so I am adjusted the program accordingly:
A) 3km for time, 12:30
B) 6 sets of
1 min Max Calorie Row, 3 min rest
Did: 30/31/30/31/30/30 = Total 182 Calories
C) Squat program from here: 100/105/113/120/128/133(fail, legs were smoked from cardio) All kg
D) Deadlifts: 4 sets of 10 reps:
100kg/120kg/140kg/160kg
Hope you kicked ass and had fun with your crew!
Hallo
My back was little tight and tired,and i didn’t the program with DL
A: started with an Emom12′
1: 15 cal row
2: 15 burpees
3: 45 DU
B: Pause Back Squat 3″to go down and 3″ to full squat position
100/110kg*5reps
120/130kg*3reps
140kg*1 rep
Then RDL 3set*10reps
C: Gymnastics conditioning: 3R rest 2′
15m unbroken HSWALK
12 weighted (8kg) strict pull ups
12 deficit (6cm) strict Hspu
16(8 each) reverse lunges
Plenty of extra mobility and recovery this weekend! Happy weekend!
A. Rx
4:38 (5 s. MU)
4:56 (4 s. MU)
5:40 (3 s. MU)
B. 5 sets as written, last set @90% (140kgs)
C. I scaled barbell just a little bit
1. Round: Rx
2. Round: 135kgs
3. Round: 155kgs
16:20
D. Rx: 11:40 (Total time: 28:00)
E. Did my own accessory:
3 sets:
suitcase deadlift & hold x5 each side @2115 @50kgs
60” rest
banded face-pulls x20
60” rest
Have a great weekend guys ?
Solid finish to the week! Hope you enjoy the rest of your weekend!
6 set back squat but only 5 set with reps and %, last one at 95%??
That’s what I did
Sorry it’s only 5 sets.
Thanks ??