Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch
x 30 seconds each partner
Band Assisted Hamstring Floss x 15 pulses per leg
and then …
Upper Body Warm-Up Series
Leg Reach x 5 reps
and then …
Lunge Matrix x 3 reps each (if you have a furniture slider at your gym then please use it)
Finish with:
Assault Bike x 60 seconds @ easy pace
Ring-Rows x 15 reps
Goblet Squats x 10 reps with a 2 second hold at the bottom
Gymnastic Skills & Drills
35-49:
For time:
30 Bar Muscle-Ups
50-54:
For time:
20 Bar Muscle-Ups
55+:
25 Chest-to-Bar Pull-Ups
If you do not have Bar Muscle-Ups then please substitute with Jumping Bar Muscle-Ups
If you do not have Chest-to-Bar Pull-Ups then please use a band to assist.
Front Squat Progressions
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1
Build over the course of the 8 sets, reaching a heavy double by the sixth set, and repeating that weight for sets seven and eight as well.
Conditioning
35-54:
Three rounds for time:
15 Toes-to-Bar
10 Burpee Box Jump-Overs (24″/20″)
When the running clock reaches 7:00…
Three rounds for time of:
12 Wall Ball Shots (20/14 lbs to 10′ target)
10 Burpee Box Jump-Overs
When the running clock reaches 14:00…
Three rounds for time of:
9 Front Squats (135/95 lbs)
100 Double-Unders
Please post times for each of the three couplets.
55+:
Three rounds for time:
15 Toes-to-Bar
10 Burpee Box Jump/Step-Overs (24″/20″)
When the running clock reaches 7:00…
Three rounds for time of:
12 Wall Ball Shots (20/10 lbs to 9′ target)
8 Burpee Box Jump/Step-Overs (24″/20″)
When the running clock reaches 14:00…
Three rounds for time of:
9 Front Squats (115/75 lbs)
75 Double-Unders
Please post times for each of the three couplets. If you are worried about finishing in the time frame then run the clock to 8:00 and 16:00 or 9:00 and 18:00.
If you have issues with Double-Unders then please reduce the reps so that you aren’t stuck on that station more than 3:00. You may also do single-unders x 150 reps for 35-54 or 100 reps for 55+.
DONE 9/26/2019
DMA
30 BMU = ALL SINGLES 13:15, GAVE MYSELF A 20 MIN TC SO I’M GOOD WITH THIS TIME
FS = 95/95/145/195/245/295/295/295
2 CLASSES GOING ON SO HAD TO STOP IN BETWEEN COUPLETS
6:35, 6:59, 10:30
Conditioning:
5:07
5:00
5:28
DMA/ Warm Up Done
Gymnastic Skills & Drills
30 BMU sets of 4 last set 6 – 4:58 min
Substituted FS Progression with Handstand Walk Practice
Conditioning
1) 4:58
2) 5:28
3) 6:01
WOD was a real Killer ???
Additional Session
RMU Progression
DMAW done. Gymnastics: I cannot do proper BMU in the garage so I decided to practice one of my weaknesses, CTB 🙂 30 CTB (kipping) in 2:53 min (10/5/4/4/3/4) Front squats: Built from 50 kg to a new PR in Paused Front Squats (+3 kg) of 68 kg. Felt heavy but good. Conditioning: 1. 5:12 min (Lost rhythm on the second round of TTB), TTB 15-messy-8/7 BBJO – jump up, jump down 2. 5:13 min (I did heavy WB (20 lbs) as I can’t do 10′ indoor) WB 6/6-6/6-6/6 BBJO – jump up, step down 3. 9:59 min (I did… Read more »
Awesome job with your CTB and your pause FS!
Thanks!
Just did 20 bar mu for practice, not time and had a few failures
No front squats—knee sore today
No burpee box jumps regular only. 6:15/4:45/last section very different 9 Single kB squats, 25 kB swings 5:45. Core tired after today for sure.
Solid work today Laura!
BMUs: 3:58. 1st 15 (1:09), 2nd 15 (2:49). This is like a 2-3 min improvement.
FS. No tempo. Built to 2 reps at 290.
Condition: 5:26, 3:44, 9:29. Ran out of gas on last part.
Fantastic Brigham!
Dmaw-done
MU 30 8:45
Front squat
135, 155, 155, 175, 175, 195, 195, 215
WOD
1st wod 5:50
2nd wod 13:30
3rd finished 1st set….then….had to stop….it humble me! Jajajajajaja
Great job David!
Dyn: Mob. Done
A1). 20 BMU: 12:34 , all singles failed many times , felt tired
A2) 95, 103, 135, 140, 145, 150 lbs
C: 1) 4 mins even
2) 4;58
3) 5:34
Crushed that conditioning Lise!
thank youuuu Nicole <3
A) 30 MU : 4’57”
B) 80kg > 110 kg
C1) 5’40”
C2) 4’50”
C3) 7’38″… Those 100 DU were hard on m’y shoulders. ?
Great work! What type of rope are you using for your double-under?
Wow.. Thx… Elitesrs with an iron cable
Mobility completed
A)Skipped. Hoping to do later today or tomorrow.
B)135#/145/155/165/175/185(3)
C1)3:24
C2)3:49
C3)8:57 I would have been good after C2. C3 was difficult. FS felt super heavy and needed to break up the DU more than I would have liked.
My lower back was having issues performing the BBJO so I just performed BJO.
DMAWU) done
Gymnastics) 30 MU 5:08 (5,4×4,3×3)
Front squat) 185-235#
Condo) 6:19 – 5:41 – 10:31
Ha, took my time on the last one since there wasn’t a cap 😀 And I was tired.
Nice work with those 30 MU!
Tuesday’s session. DMAW done.
C&J: Forgot the slow pull ?Built from 52 kg to 59 kg.
Grace: Wasn’t a good day (early morning, 5:30am) for Grace, 6:00, last time 4:06 min
Glute Bridges with 65 kg for 6 reps. PU with 20 kg for 2 reps.
Bench press: all sets at 85% with 50 kg
Triceps extensions completed with red band.
Green band chest to bar 2:16
Front squat. I really concentrated on deep slow progressions 85 x 2, 95×2, , 100×4
Did the 55+ age group
First round 7:56 second round 6:33 third round 75 lb first set then reduced to 65 so I could go low and 150 singles. Did not finish in 8:00 got 85 singles on last set
Great job!! How is the shoulder feeling?
It still hurts but always will. I just keep going. Thank you
A. 2:27 10/6/4 forgot to video so after first 10 set up phone real quick
A. 135/165/185/205/215/205/185/165
c. 4:45 15/10&5/7-3-2-2-1
3:46 wb’ sub
Box jumps both sets
15:57 went slower on fronts and DU’s sucked biggest string I hit was 50
Very tired cutting out processed foods breads energy will be off for a week or 2
So fast Tom – you crushed it today!! Very cool to hear you are eliminating some processed foods!
1. DM done
2. 30 mu – 5:15
3. Build to 130 kg
4. 5:35/5:15/6:34
Crushed it – awesome job Alexander!