A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Power Clean + Hang Clean + High Hang Clean + Jerk
*Sets 1-2 – 55-60% of 1-RM Clean & Jerk
*Sets 3-4 – 65-70%
*Sets 5-6 – 70-75%
C.
Every 3 minutes, for 18 minutes (6 sets) for times of:
400 Meter Run
Power Clean & Jerk x 6 reps @ 50-60% of 1-RM C&J
D.
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – 10.10.10 second L-Sit Hold (Rest 3-4 seconds between 10 second efforts)
E.
For time:
400 Meter Bearhug Sandbag or D-Ball Carry (150/100 lbs)
*Every 2 minutes perform 20 Air Squats
A. Ok
B. Up to 185lbs
C. Did this on TrueForm but had a hard time getting rest between the rounds. Are trueform meters considered the same as running outdoors? 135lbs.
D. Done 30/14kg
A. Done
B. 115/125/135/140/145/155
C. Avg: 2:05-2:15
105#
D. Done
E. Done with 100#
A: done.
B: starter at 40, 42.5, 45, 50, 52.5, 55kg
C: done with 40kg
D: done.
E: done. Front racked kb.
A. Done
C. Scaled to every 4 min for 20 min 400m run 8 C&J @ 85# 51.5%
D. Done
A. Done
B. 135/145/160/175/175/185
C. with 135#
2:30/2:17/2:16/2:17/2:20/2:21
D. Done with kettelbells of 35 lb and 53 lb
E. I scaled to 100 pounds and 200 m (8:00 minutes)
A. Done
B. 195/195/225/225/245/245
C. Done with 185lbs all rounds under 2:30.
D. Done meh.
E. Done.
Meh…??♂️
A. Done
B. 65/72.5/77.5/85/90/95Kg
C. Done Rx using 65/65/70/70/75/75Kg.
2:29/2:24/2:27/2:29/2:35/2:31
D. Done with 25Kg DB
E. 14:53. 24Kg KB in the FR
A) done
B) up to 220
C) 6 RFT 400m Ski Erg @ 155 UB 16:04
average 2:40 per round
the rest…maybe some other day.
Little bicep pump.
Great work still getting your training in during this busy time at school. Keep crushing it!
A- done
B- started at 85, built to 115# for last two sets
C- didn’t record times, patter wod ( I go you go) 200m run with intensity 65# bb cycle, last set 85# I wanted time practice cycling, I sold myself short. I should have done 85# the whole time.
D- done
I am getting stronger I am pleased.
Great to see your strength coming up! keep up the good work Trish!!
B: 185-185-205-225-235-245-failed high hang on 275#. High hang felt weird all day
C: Done with 165#. Started with ~2:15, last two rounds were ~2:02
D: Done
A. Done
B. 105/115:125. Yikes, HH was tough in the last couple sets.
C. RX 2:12/2:28/2:35/2:42/2:55/2:40. Went out way too fast on round 1 and paid for it. Haha. I had intended to have my runs around 1:45 and comfortable, but first one was 1:26 and I could never recover after that. Used 95lb.
D. Done
E. Done
You couldn’t hold your 1:26 pace?!? ?
B) 185, 205, 225, 235, 245, 275
C) rowed 500 and 165
2:23, 2:25, 2:23, 2:23, 2:27, 2:17
D) done
Consistent then hit the gas in that final set!
Wasn’t a “meh” day ?
A: done
B: 165/175/190/205/215/225
C: done at 155, ub every round which I’m really happy with
D: done
E: done, but no clock on carry so 20 air squats every time I broke, dropped 5 times
Solid push today Taylor!
A. Done
B. 60/66/72/77/80/82kg
C. Done with 66kg
D. 32kg suitcase carry and 12kg waiter carry
Hey! First time posting and glad to be starting the new cycle just coming off being sick for a week.
A. Done
B. 175, 205, 220 based off 315# C&J
C. Done. Roughly 1 min rest per round 90 sec. 400s
D. Done w/ 53/70# KB
E. 15:30 w/ Sandbag. Hurt real bad :/
Welcome to the community Brandon! Excited to see your progress now that you’re fit and healthy!
Healthy yes, fit, not so much haha but thank you Tino. Gearing up for the cascade classic in September
First day back from weekend trip today hurt lol
B) 185/205/225
C) rounds between 2:03-2:25 @ 155
D) done with 24/16 kg
E) 9:19
Hope the trip went well!
A. Done
B. 170/185/200/215/225/235
C. Done around 2:28-2:45 used 155/165/175. Singles, 6/5/4/4/3/6
D. Done with 55# farmer and 40/35/35 waiter. This was tough.
E. Made up yesterday’s accessory, will get sandbag walk in tomorrow, had to beat the rain.
A. Done
B. 155/185/225
C. With partner 6 rounds each
155/155/155/165/185/205 – Worked fast run, quick transition and barbell cycling.
E. Done with 150
A. Done
B. Up to 55kg
C. PC+jerk @40kg. Only 5 PC+jerk in rounds 2-5 bc I had to run on a tredmill (placed in another room) and needed more transition time.
D+E. No more time -thursday
Extra credit on the intervals 🙂
A. Done
B. 180/210/225#
C. 2:30/2:30/2:32/2:30/2:30/2:31 at 150#
D. 24kg suit case/16kg waiters carry
E. Modified to 3 rounds of 100ft carry and 20 air squats. It was pouring rain and was trying to be courteous of the class.
Good job adjusting as needed to get your work in.