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
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
B.
Three sets of:
Front-Racked Kettlebell Alternating Reverse Lunge x 12-16 reps @ 30X1 (6-8 each leg)
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 90 seconds
C.
Three sets of:
Single-Arm Deadlift x 5 reps each arm
Rest as needed
Waiter’s Carry (heavy KB or DB) x 100-Foot each arm
Rest as needed
D.
Ten rounds for time of:
30/20 Calorie Row
15/10 Calorie Assault Bike
Immediately upon completion of the ten rounds. . .
For time:
Run 1-Mile
Score both sections independently – e.g., 16:20 + 7:02 = 23:22
E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Ive been wondering – Do you do 10R palloff Press each side?
First time posting, 33:22 +9:03 ; done 70 lb kB dL; 53 waiter; 8 hgl; 53 fr rev lunge
A. Done
B. Done
30/45/45
45 lb plate
C. 135
50 lb KB
D. 22:56
20 cal Row
10 cal AB
No run
E. Done
D. 28:21 Rx just 10 rounds without run
A. Done
B. Done
C. Done
D. Couldn’t row and bike eather so I adjust: 100 single unders heavy rope and 5 burpees box jumps 30” for 10 rounds. 14:30 + 7:06
E. Done
A. Done
B. Done (53lb KB’s)
C. Done, DL @70 lb and waiters @53lb Kb.
D. Class was using all the rowers so I modified it and did 10 rounds of 20 burpees + 15 cal bike…. that was hard, took me 32:06 ?? and I’ll be honest, I didn’t run after that ?
E. Done
A. Done
B. Done
C. 135 lb dead & 70 lb KB
D. 28:55 without the run. Hurt my toe doing handstand obstacles :/
E. Went to yoga. Absolutely crushed me
A) done
B) done at 20kg KB each hand
C) done at 40kg KB Dead’s and waiters carry with a 27,5kg DB
D) skipped Because I had to leave for work. Will come back to it in the evening and hit it hard.
E) done.
Have fun with the conditioning this evening!
A. Done
B. Done 45 lb kt
C. Done 60 lb kb
D. 41.16 + 11:07 = 52:23
E. Done
A) Done
B) Reverse lunges with 53kbs/ Back Extensions & banded good mornings for GHR
C) Singe Arm Dead’s with 108kb/ Waiter Carry’s with 72kb
D) 29:24 & 7:23- about a minute rest between the two, that felt like “immediately” after.
E) Done
Get running straight away and use that first minute to move! ??
Late workout today, tried to mix the strength stuff together to get through it quickly.
B. Done
C. Done
D. 28:47 – did half with row/200m run and half with row/AB. No mile run after.
Nice work getting this in after a long day!
A. Done
B. Used two 35# KB
C. 80# DB (DL) – 53# KB Waiter
D. 30:10 + 9:00 – legs were wobbly on that mile
E. Done
???
A) done
B) done 55#s
C) done 55#s for both
D) done subbed 10 cal echo and 10 burpees. 15:57 and 7:44 23:41
E) done
Knee still feels good! Thanks for everything Tino! Hope your day was great!
Should have been 20 calories in the echo bike 🙂
Nice work Jessica!
Howdy!
A. Done.
B. 24 kg KBs
C. Done.
D. Rx: 31:29 + 8:31 = 40:00
E. Skipped bc had to coach.
Have a great day!
Hope you had fun coaching after those 10 rounds and mile run!
Bud, if coaching wasn’t fun I wouldn’t do it! Every single class is AWESOME!
A. Done
B. Done with 70Kg BB
C. Done with 32Kg KB DL and 30Kg DB
D. Subd 60 DU, no bike.
27:57 + 6:31 = 34:28
Not sure that 60DU equates to 15 cal AB.
E. Done
Wilson loves wednesdays! Simple engine work! ?
Haha! I definitely wouldn’t say love.
Couldn’t get to the gym til this evening so I hopped in on the class WOD. Luckily, it was similarly long conditioning with reverse lunges, bike erg, and rowing 😉 looking forward to a swim tomorrow!
Always fun to jump into a class workout. Nice work Caitlin!
Had a work conference really early today so went in late and did what I could:
3x: weighted front rack lunges x8, 5 single arm dead lifts, the waiter carries
AssBike being used by the class so went 10x 20 cal row and 200 m run: 24:38
I think I’d rather row more calories next time than hear the boy go on about how it’s unfair ??
I’ll do the other stuff tomorrow as an active recovery thing!
They can complain all the want. You kicked their butts! Good job getting this in after a long days conference!
A: ✔️
B: 35# KBs x 16, GH-raise ✔️
C: 88#kb SA-DL, 44#kb waiters carry
D: 31:47+8:47= 40:34 total
E: ✔️
A. Done
B. 135
C. 106#/70#
D. 25:49
Tried to run but groin was beginning to cramp so walked and ran as much as I could
E. Doing tomorrow
Hydration?
Could be.. was feeling the legs more than normal on the bike though
B. Used 2 X 15kg DBs as not got two of the same weight KB. Did glute-ham raises on the floor X 8 – ouch C. 24kg KB but did farmer’s carry, only just realised it was supposed to be waiters. Duh! Ah well, did about 45m each arm so that was hard enough. D. 20 cal row (steady 1050-1100 cal/HR) & 15 cal airdyne (no assault bike available) and the airdyne feels a little easier so went 15 calls instead of 10. = 26:55 1 mile run = 8 min E. Burnt! This one felt good and a lot… Read more »
Solid session even though you need to do a better job of reading the program ?