August 28, 2019 – Competition

A.
Every 6 minutes, for 18 minutes (3 sets) for times:
12 Burpees Over the Erg
16/12 Calorie Assault Bike
18/14 Calorie Row
21 Wall Ball Shots (30/20 lbs)

B.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75%
Rest 2 minutes between sets

C.
1200 Meter Run
60 Pull-Ups
45 Box Jump Overs (24/20″)*

Rest until the running clock reaches 20:00, and then…

D.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
15 Box Jump Overs (24/20″)*

*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

E.
Five sets of:
60 seconds Bearhug Sandbag or D-Ball Hold (150/100 lbs)
30 seconds Bearhug Sandbag or D-Ball Carry
Rest 60 seconds

*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24 kg).

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Sab Els
Sab Els
September 5, 2019 1:21 am

A. Done
B. 60/75/85/70 kg
C. 14:57
D. 17:45
E. 45 kg Sandbag

Eduardo Salazar
Eduardo Salazar
August 30, 2019 10:24 am

A. Done
B. 245/ 280/ 315x/ 215

Could’t finish the session, had to leave early 🙁

Meghan Sabean
Meghan Sabean
August 29, 2019 3:06 pm

A. Done as an EMOM,
B. Back squats to box = 115(5)-135(3)-155(1)-120(10)
C. 800m run/walk + 60 KBS + 45 box step overs = 12:04
E. Did a 400m dball carry with 65#

Sleep has been a problem this week, so used yesterday as a rest day and used today to just move with some purpose.

Amy M Maschue
Amy M Maschue
August 29, 2019 1:46 pm

A. 4:05/3:57/4:11
B. 130/150/166/140
C. 17:15

Andrea Rossi
Andrea Rossi
August 29, 2019 10:42 am

A) scaled version
2:17 ; 2:02 ; 01:39 (rest)
B) 115; 132; 150; 130
C) 14:50;
D) started with 20 lb vest 18:50 ..my goal was keep the same peace of the first part, but was impossible ?
E) done with kettlebell

Douglas Gooch
Douglas Gooch
August 29, 2019 4:45 am

A. Did 16 KB swings with the 24kg KB then 21 thrusters with the same KB. 2:38/2:33/2:28
B. 325/375/420/350×10
C. 10:38 PU 30-8-12-10
D. 9:28 PU unbroken
E. Done with 24kg

Michaell Thorsager
Michaell Thorsager
August 29, 2019 12:45 am

Had an hour this morning to catch up a bit.

i did..

B: 125/145/165/135kg. Final set almost killed my legs. 165 felt quite easy!

A: Did 4 rounds of this one.
3:07/3:12/3:25/3:32. All WB unbroken which is satisfying. WBs is one of me nemesis’ for sure.

tino
tino
August 29, 2019 3:45 am

Nice work! Where have you been? Still managed to get training in?

Tim Coffield
Tim Coffield
August 28, 2019 9:41 pm

A. No bike so did 12 bp/ 21 kbs 32kg / 18 row / 21 wb 30#
3:34 3:44 3:50
B. 240 275 315 10@260
C. 13:17
D. 12:21

Great workout thanks Tino!

tino
tino
August 29, 2019 3:43 am
Reply to  Tim Coffield

Nice work! Enjoy your rest day Tim!

Taylor Shramo
Taylor Shramo
August 28, 2019 8:59 pm

Feeling run down, must be adjusting back from vacation.
A: 3:54/3:47/3:55
Row and assault bike unbroken
B: 280/320/360/300

tino
tino
August 29, 2019 3:43 am
Reply to  Taylor Shramo

#vacationblues

Wilson Hopkins
Wilson Hopkins
August 28, 2019 8:27 pm

A. Subd 75 DU, no bike.
2:56/3:02/3:04
B. 135/155/175/145Kg x 10
C. 9:13 Rx.
All strict PU 10/10/10/10/10/10; BJO UB.
D. 8:45 Rx.
All rnds UB strict PU and BJO.
E. Done with KB.

tino
tino
August 29, 2019 3:42 am
Reply to  Wilson Hopkins

Easy day!

Bryan Babbitt
Bryan Babbitt
August 28, 2019 8:04 pm

A) 3:20-3:24
B) up to 345
C) 85 cals on the bike
Pull-ups: 32-18-10
10:16
D) 30 cals bike
Pull-ups unbroken
10:19

tino
tino
August 28, 2019 8:22 pm
Reply to  Bryan Babbitt

Consistent!

Ola Besser
Ola Besser
August 28, 2019 8:03 pm

A) 3:34, 3:25, 3:47
B) 135, 155, 175, 145×10
C) 11:01
D) 9:16 (subbed 10 strict pull-ups for the 20 to save my shoulders)

geoff
geoff
August 28, 2019 5:56 pm

A) 3:40, 3:45, 3:45
B) 275/325/345/285
C) 10:25
D) 11:09
E) done

John Vautier
John Vautier
August 28, 2019 5:46 pm

A. 3:09/3:12/3:18
B. 285/325/365/305 – feeling strong.
Jumped into our class workout, similar time domain and endurance focus. May start incorporating on Wednesday’s if the movements and stimulus seem to match up.

tino
tino
August 28, 2019 5:49 pm
Reply to  John Vautier

Fun! Always good to throw down with your community!

Justin Hanson
Justin Hanson
August 28, 2019 5:01 pm

A) 3:58/3:54/3:51
B) 262/302/338/278
C) 14:51- I swear SHSPUs was programmed for C&D instead of BJOs?
D) 11:53
E) Trying to finish, at work and keep getting interrupted.

tino
tino
August 28, 2019 5:50 pm
Reply to  Justin Hanson

I changed it at 8:10 pm PST. Sorry dude!

Justin Hanson
Justin Hanson
August 28, 2019 6:32 pm
Reply to  tino

No worries, I need the extra HSPU work!

Andrei Puchkou
Andrei Puchkou
August 28, 2019 4:40 pm

A. 3:36/3:47/4:02 Rx
B. 250/285/325/270#
C. 13:15 Rx (trueform)
D. 4:17/9:10/13:45 Rx (trueform)
E. Skipped

tino
tino
August 28, 2019 5:47 pm
Reply to  Andrei Puchkou

This would have been ? on the Runner!

Andrei Puchkou
Andrei Puchkou
August 29, 2019 1:44 am
Reply to  tino

Oh yeah!Takes little bit of time?

Alex González
Alex González
August 28, 2019 3:47 pm

A. 3:53/3:55/3:50
B. 300/340/385/315 lbs
C. 13:23
D & E: I can’t do it because I need to work

tino
tino
August 28, 2019 4:12 pm
Reply to  Alex González

Good job still getting some of your training in!

Jake Swartwout
Jake Swartwout
August 28, 2019 3:33 pm

A. 3:38/3:37/3:39 Rx
B. 270/315/340/285#
C. 11:26 Rx
D. 11:16 Rx Surprised myself and went unbroken on the pull ups.
E. Done

tino
tino
August 28, 2019 4:12 pm
Reply to  Jake Swartwout

Nice work on those pull-ups!

Caitlin Buckvold
Caitlin Buckvold
August 28, 2019 2:36 pm

A. 4:01 / 3:34 / 3:55
B. 190lbs – 215 – 245 – 205
C. 10:06 on a treadmill
D. 9:25 ; again on a treadmill
E. Done
I’m going to need to recover well tonight!!! ?

tino
tino
August 28, 2019 2:50 pm

You’ve hit it hard the last 3 days! Look after that silly guy too. We need to wrap him in bubble wrap to keep him from hurting himself 🙂

Caitlin Buckvold
Caitlin Buckvold
August 28, 2019 3:02 pm
Reply to  tino

I scheduled a sports massage appointment for him tomorrow AM, that was the earliest they could fit him in ?

Vernon Neal
Vernon Neal
August 28, 2019 3:09 pm

❤️❤️❤️

Jorge Fernandez
Jorge Fernandez
August 28, 2019 2:03 pm

A. 3:09/3:10/3:18
B. Used #420 percentages
C. 10:20
D. 9:50
E. Done

Did some bamboo stick work before. Was to afraid to ask you for it but thanks for letting me use it Tino??

tino
tino
August 28, 2019 2:49 pm

Don’t be a little b**** ?

Jorge Fernandez
Jorge Fernandez
August 28, 2019 3:39 pm
Reply to  tino

Haha you got it??

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