Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.
C.
Against a 40-minute running clock, complete as many calories as possible of Concept 2 Rowing or Bike Erg…with a twist. 🙂
At 3,2,1,GO! perform the following…
i.
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
When the running clock reaches 10:00, perform…
ii.
30 Devil’s Presses (50/35 lb DBs)
When the running clock reaches 20:00, perform…
iii.
Rounds of 21, 15 and 9 reps of:
Deadlifts (225/155lb.)
Strict Handstand Push-Ups
When the running clock reaches 30:00, perform…
iv.
30 Dumbbell Thrusters (50/35 lb DBs)
90 Heavy Rope Double-Unders
FINISH STRONG!!!
Record and post total calories in 40 minutes and times for i, ii, iii and iv.
D.
One set of:
100 Empty Barbell Front Rack Lunges
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Two sets of:
30 second Wall Sit (Add load to front rack if needed)
30 Kettlebell Goblet Squats (24/16kg.)
30 second Wall Sit (Add load to front rack if needed)
30 Double Kettlebell Deadlifts
Rest 90 seconds
B.
Four sets of:
Suitcase Deadlift x 10 reps @ 2011 each side
Rest as needed
Supine GHD Plank x 30 seconds
Rest as needed
Strict Gymnastics Accessory Option
Every minute, on the minute, for 6 minutes:
1-4 Strict Handstand Push Ups + 6 Shoulder Taps total + 1-4 Strict Handstand Push Ups
You do not need to do the same amount of reps on the front end as you do on the back each set. Put more of your reps on your second set to start and ramp it up over time by increasing reps on the first set.
Aerobic Capacity Accessory Option
For time:
300/200 Calories of Assault Bike
This is as much mental as it is physical. Give this test the respect it deserves and stay focused throughout the full effort.
Front squat ended at 325
Metcon.
Fran – 2:31
Devils – 6:10
Diane – 7:50
Thrusters dubs – 6:15
217 cals
Came out way too hot ?
I like that you pushed “Fran” now you just need to learn told hold that pace ?
I know. Im a one pump chump ?
Just can’t seem to build up my capacity!! ?
Let me preface this by saying I’m feeling real beat up and tired today! But after finishing I feel far better than if I hadn’t trained.
A. Done
B. 265,270,275,280,285
C.
Fran 4:25 (minute under pr time, felt terrible here)
Max cal: 91
Devils press: 4:30
Max cal: 90
Strict Diane: 9:00
Max cal: 12
Thruster and dubs: 5:37
Max cal: 73
Total cal: 276
D. Done
2 sets
30 second Wall sit
30 Goblet squat
30 second Wall sit
30 kettlebell Deadlifts
rest 90 seconds
First wallsit double front rack 53lb kBs, second body weight for both rounds
Wednesdays are always tough after two hard days of work. Great job getting into the gym and putting in a good session. You always feel better after you start moving ?
Five sets of: Full + Quarter Front Squat x 2 reps Rest 2 minutes Worked up to 265 – the quarter squat was questionable. Not sure how far out of the hole I really got… WOD was supposed to be: Against a 5-minute running clock… 400 Meter Run 25 Toes-to-Bar 10 Thrusters (155/105 lbs) Max Rep Burpee Muscle-Ups Rest 4 minutes and repeat for a total of FOUR sets. Modified this a bit for time and weight: Against a 5-minute running clock… 400 Meter Run 25 Toes-to-Bar 10 Thrusters (135 lbs) Max Rep Burpee Muscle-Ups Rest 2 minutes and repeat… Read more »
That was a good adjustment on the weight. Nice work Lucas!
B. FS – 145, 155,165, 175, 180 (95%) – 2RM PR for sure !
C. Wowza!!!
Fran: 4:31 (tried to pace it so I could get right on the rower)
Devil’s press: 7:01
Diane: 10:02
Thrusters/dubs: ~ 5:00 (looked at the clock then blacked out haha)
Total calories: 172
Done for the day, massage tonight ??
Awesome work! Congrats on the PR and hitting a damn good 3rd day of training!
AM. Aerobic Capacity Accessory Option 18:36 Max RPM 80, Min RPM 63. 100 @ 5:57, 200 @ 12:23, 300 @ 18:36 Strict Gymnastics Accessory Option 4 SHSPU + 6 Shoulder Taps + 4 SHSPU. This was hard, almost failed my 6th set. SAO. B. 53lb PM. Primary Training A. Done B. 195-225-255-275-305 (PR +5lbs! …but I failed the 2nd rep :P. Need to make different jumps next time) C. 76+30(? I know I got at least 30 but I forgot to write this one down)+35+57= 198 cals i. 3:18, for a PR (- :30) My first UB Fran 😀 ii.… Read more »
Crushing it buddy! Pumped to see so much progress and even a PR during a 40 minute workout! Keep up the awesome work!
You’ve earned that spa for sure. Enjoy!
Thank you Tino! I’ve come a long way in just under a year with you guys, it’s paying off!
A. 145-155-165-175-183 (83 kilos), which is a 3 lb PR for a double 🙂 B. Deviated a little bit today from the plan Hunter had scheduled for me, so waiting to get scolded shortly ;p -Fran: 2:50. All unbroken, but didn’t push it too much like I do when I am trying to PR. Also the weight was a bit heavier cause I did 30 kg, which is 66 lbs (vs the normal 63 lbs) -Strict Diane: 4:33. The only reason that took so long is that my hands were so sweaty that they kept sliding out on my HSPU… Read more »
my hands were sweaty and slipping off the mat during the SHSPU too 😛
Omg I had the same issue on my hspu ! I need to remember to put a towel down!
Great day of work Alexandra! I won’t tell Hunter you deviated. I promise 🙂
PC: 3:30, Fran (excited to test this for real, this is 10 sec over my old PR and I was taking it easy here- I’m always so afraid of this wod- I’ve only done it like 3 times ever, but I LIKE thrusters!!) 70 cals 5:12 devils press, 56 cal row 8:24 strict Diane, * really happy with my strict hspu progress I didnt see the change till now, soooo 126 calories fun fun! haha 30/90 (dubs so hard with my boxing rope, literally doing 3 at a time) 6:26 so total time 46:26 I thought i was going back… Read more »
Damn! Excited to see you go sub 3 for for “Fran” now 🙂
Looks like you’ve got some productive training in the last two days. Always remember quality over quantity!
Please try to catch up on sleep tonight and tomorrow to get ready to hit Friday and Saturdays work hard!
for sure!! Thanks Tino!
Wednesday I do team stuff. I did the front squat first today though. 215/235/255/265/270×1
We did the mile run/c2b/hspu workout from the other day. Just made it synchro gymnastics and added 3 rope climbs after every round.
Going to do today’s workout tomorrow…looking forward to it ?
I hope hitting this tomorrow doesn’t make you to tired for Friday 🙂
Have fun!
A. Done B. 225/275/295/315, was going to go the 335 but my knees were a bit iffy so stopped at 315 to keep a bit in the tank for the main piece. C. Kicked my butt I. Fran 6:30/58 cals, started well here 21s were done around 1:10 which is right on pace for me(PR is 3 flat) then the STO and gymnastics work from yesterday caught me, kept everything UB but I was lagging between movements. II. DP 6:45/ 39 Cals III. DNF, got 15 or 16 SHSPU, shoulders officially dead and buried. Back tonight to finish up the… Read more »
I would prioritise some extra thoracic and upper body mobility in place of a second session. You’ll get more out of that long term. Get on it! ??
Warm up done A. 60/70/80/90/100/110 B. Fran 4:25 – 68 cals DP 6:15 – 52 cal Diane 8:35 – 38 cal Thruster+rope 6:17 51 cals Total cals: 205 cal In the strict HSPU was difficult to go fast, the devil press kill me always. And I feel the legs really heavy and tired today I was really slow in the Fran I tried to push more but the legs didn’t let me go fast… C. Done Second session Strict gymnastics And Strength Accessory A. 16kg wall sit, 24kg golbet/deadlift B. 32kg Suitcase Deadlift Then did 2 emon 6 min of… Read more »
Good job coming back after that gruesome first session and hitting some accessory and gymnastics work!
Front squats
205-245-275-295-315
Conditioning:
Fran – 2:52, 105 cals
30 DP – 5:59, 52 cals
Strict Diane – 7:41, 32 cals
Thrust. W-dubs – 6:50, 56 cals
Pure evil..
Hmmmm, I would expect these to be faster from you…
Been a rough week man. I am beat up. Body was exhausted today. Most sleep I’ve gotten this week is like 5 hours..
That makes sense. Please look after yourself buddy. You don’t want to burn yourself out and get injured. I hope you can get your sleep back on track tonight and and going forward. ??
A. done
B. 100-110-120-130-140kg
C.Fran 4:04 – row 110cal
devil press 5:23 – row 80 cal
Diane 9:13 – row 10 cal
Thrusters + 150 du 7:13 – row 46 cal
At the end i looked like I’ve been for a swim. Shoulders were on fire. Wish i had someone to workout with doing this.
D. done
Hahaha that was a similar scene today at the gym.
Nice work Petr!
A. Done B. 215/235/235/235/235# C. 106 Cal’s on the rower. 4:37/5:45/DNF (got to 5 HSPUs in the round of 15)/8:15 Man, that was a grind. I scaled the Devil’s presses to 35# DBs, and I forgot my Zeus rope at home so I upped the DUs to 120. I really need to work on my SHPUs. I can crank out 12-15 on the first set when I’m fresh, but they always drop off so fast. Today I did a set of 5 and then 2s through the 21s and 4 and 1 for the 15s, but my shoulders were wrecked… Read more »
I like to incorporate small sets of HSPU 1-2 times per day. Usually one in the morning and one in the evening. That way you’ll accumulate a tonne of volume throughout the week without doing max sets to fatigue. I also believe that a lot of male athlete struggle with strict HSPU because of poor thoracic and shoulder mobility. They’re so tight that they can’t get into a strong position. I would also prioritize some upper body mobility. mainly thoracic, lat, bicep and tricep.
Hope this helps!
Thanks for the suggestions Tino! I’m definitely tight through my upper body and my overhead position needs to improve. I love the idea of small sets of HSPUs throughout the week. Thanks again for the awesome programming and help!
Pts.
Warm up done.
B. Build to 110kg for a good technical double but challenging.
C. 6:00 – 46 cal
4:10 – 64 cal
8:50 -10 cal (lost time building dl bar from thrusters)
3:40 – 72 cal
This was a tough workout. Felt slow on the metcons and felt like i had to make up on the rower. Proud i was able to keep going. Time for rest, recovery and lots of food.
Great work dude! Two solid session on the 3rd day of hard training!
Playing roller hockey nationals this weekend so I’m keeping training lighter this week.
Did mondays conditioning
-14/20/26/20/23
Single arm db bench-50#
Db hammer curls-35#
Skull crushers-35#
100 front rack lunges-done
Thats awesome! Have fun and good luck!
Good luck!
A) Warmup done
B) 285/295/305/315/320
C) Did it as originally written on the bike erg – metcons were 3:18/4:50/6:35/5:10, cals were 118/86/238 for a total of 442. Final time was 45:10
D) Done
SAO
A) Done
Hope you enjoyed that extra 10 minutes of bike ??♂️
After the last 3 days I’m ready to never see a bike again
Sorry crew today’s workout was input to WordPress wrong it should finish at 40 and read as above. It’s correct now.
173 cals ?
What about all your times???
I was just happy I survived 😉 And I also did the workout early before it got updated but I was approx 6:30 for Fran, 6:45 on Devils Press, not sure on Diane exactly, finished the DB Thrusters and Double Unders at 45:00 after getting off the rower at 40:00.
Last Wednesday
Primer done
B/ EMOM 6 1 1/4 f.squat 120 up to 125kg
C/ Attempted to hold 1.45 pace. 1.45/1.45/1.45/1.46/1.47/1.48
(Rowing is by far weakest mono movement. I blow up real quick for some reason)
Wall balls at 15kg. Lat 2 sets not UB.
7 UB RMU each time.
D/ Goblets and deads done
E/ Hammy curls done
Stict gym acc – HSPU 4.20 total including rest
Aerobic Cap – 1st 15mins – 230cals, 400m run, 2nd 15 – 215cals
(No 30min test to compare)
All the conditioning today Corey! Nice work!!
AM Session: For max calories: 20 Minutes of Assault Bike Goal is told hold 3-5 RPM more than you did for 30 Minutes of Assault Bike. 258.5 calories (60 RPM average) 30 Min pace is 56 RPM 20 Min PR was 235 so this is a 23.5 calorie improvement. The long bike pieces this cycle are really helping. Three sets of: 40 Goblet Squats (24/16 kg) Rest 60 seconds 40 Kettlebell Deadlifts (24/16 kg) Rest 60 seconds Scaled this to 16 kg and did it more as a cash out. Squats were taking about 1:00 each time and the Deadlifts… Read more »
Awesome start to the day Lucas!! Great job on the Assault Bike!