Movement Primer and Activation Work
Every 90 seconds for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side, step down)
5 Unweighted Box Jumps (step down)
Perform 5 weighted box jumps immediatelly followed by 5 unweighted box jumps.
Followed by…
Handstand Play Time:
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
A.
Three sets of:
Max Reps Strict Muscle Ups
50-Foot Handstand Walk or Handstand Walk Obstacle (Stairs & Ramp)
2 Legless Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle (Stairs & Ramp)
Rest 2 Minutes
B.
Three rounds for time of:
10 Ground to Overhead (135/95 lbs)
20 Box Jump Overs (30″/24″)
Rest until the clock reaches 10:00, and then…
Three rounds for time of:
15 Push Press (135/95 lbs)
15 Toes-to-Bar
Rest until the clock reaches 20:00, and then…
For time:
Row 500 Meters
25 Burpees Over the Erg
Row 500 Meters
C.
Three sets of:
Max Strict Pull-Ups
100-Foot Plate Pinch Walk (35/25 lbs)
15-20 GHD Hip Extensions
30-45- second Prone GHD Hold
Rest 90 seconds
D.
Three sets of:
60 second Front-Racked Kettlebell Wall Sit Hold
100-Foot Bearhug Sandbag or D-Ball Carry (150/100 lbs)
Rest 2 minutes
*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
insane! Everything here except the D. Good work and I feel physically wiped and mentally strong after this one.
Straight to training after 12 hour shift with 90mins to train today
A. Did it as a warm up for next part
30,35,40,45,50kg
B. Did it E90secOM
60,65,65,65,65,68,68,68,70,70kg
C.
3:36.7 + 7RMU (4+3)
3:37.7 + 5RMU (4+1)
3:40.8 + 3RMU (1+1+1)
D.
15/15kg
30kg
24kg
Hola a todos.
El pasado sábado no pude entrenar y lo he hecho hoy lunes.
Esta semana no habrá día de descanso activo.
Primera parte: práctica de Handstand walk con obstáculos.
A) M.U. 4,5,4 Rope Climds sin piernas y Handstand walk 50′ sin obstáculos.
B) 8:27 RX, 7:47 (115 lb.), 7:06
C) 14, 15, 13
D) Done
A. Done with 5 mu, reg rope climbs and 100′ overhead kb walks
B1. 8:53 with 115 and 24″
B2. 6:34 with 115
B3. 6:26
Fun workout thanks Tino!
Yesterday did the Barbara benchmark wod beforenoon with the class, so skipped the afternoon, because did really feel like i could work this training through, so did today (sunday) Activation work und hs practice done A) done with dead hang instead of mu, 2x pegboard instead if rope climb and 50 feet ub hs walk with a turn over. Shoulders already felt hot B) 6:56 (10; 5;5 5;5 reps) 4:17 (15; 8;7 8;7 reps) 5:10 Rx all the way Holy moly, that was a tough one. Forarm and shoulder was one fire after the second one. The box jumps over… Read more »
A done with 3, 3, 4 SMUP and normal HSW
B done with 50kg in 25:59min
C done
E done
A. Strict RMU @ 2, 3, 4
First 2 sets couldn’t hold false grip properly with wraps, took it off the last set
B. 7:27, 6:31, 6:28
C. Done
D. Done
This week’s training has been ?! Looking forward to the coming week!
Definitely ?
Enjoy your rest day!
Primer: Done ✔️
A: Did scaled SMU on lower rings. Got through 1-1/2 rounds before the became a battle with the obstacle. Never done it with a ramp and I built one this time. So this workout became a really long handstand obstacle practice session
B: 6:13, 6:59, 619
C: ✔️ Lower back and hamstrings were on fire
D: Done with 24# KBs and 110# sandbag. Heaviest I have
Get practising that obstacle outside of a timed environment to get more comfortable then incorporate it into workouts ??
Warm-up
A. Done – 3/3/2; HSW felt great today. My 8 month pregnant wife was doing yoga and stretching in our garage so I did HSW down, around her, and back; 50’ total; only 1-2 breaks each time. She definitely raised an eyebrow at me doing that.?
B. 7:13/4:49/4:31
C. 21/20/20 PUs
D. Slick on wall sits and used150# sandbag. Love the sandbag and hope to see more walks and/or static holds. Perhaps sandbag cleans over the shoulder in a conditioning section.
You ready?!? ?? ?
We are. This is our third, that said, it’s been 7.5 years since the last. Always an adventure. Having a little girl after two boys. Excited for her.
That’s awesome! It’s like riding a bike right?! ??
Yeah like riding an assault bike and trying to hit 300 calls in 10 min.
Movement primer and HS play done
A. Not timed; completed with strict MUP progression, 50ft HS walk, and 3 regular rope climbs (not legless)
B-D. We got a late start today so I just could not rally and do a workout solo. So I joined Vernon on his 24:00 EMOM and then did his accessory work with him. ☺️
Hope that emom felt good!
A 4 4 3 Muscle Up Strict
B 0′ to 07’20” 10′ to 15’40” 20′ to 26’25”
C Done
D Done
Nice work today!
Mobility activation 15# db 20” box
A) skipped letting my elbow chill
B) 5:35 RX /6:32 RX/ 5:54RX
C). 5/5/5 just getting these back.
20 hip extensions
45 second hold
D) 25# Kb. 100#dball
Off to work have a good weekend
Enjoy work and look after your elbow!
Took a deload week this week. Some small nagging injuries I had to deal with and was just feeling overall beat up. Today’s training:
A) 1 mile run breathing through nose
B) 21 min EMOM
Min 1: 15 cal assault bike
Min 2: 12 bar facing burpees
Min 3: 9 strict pull ups
C) Three sets:
Weighted Hip Extentions x 20 (light)
D) Banded shoulder rehab/strengthening
Feeling much better and ready to hit the new phase hard on Monday!
Awesome to see that you listened to your body and took some time off. Excited to see what’s to come!
A. Done without handstands. Hand is almost there
B. 7:58/6:38/5:38 snatched in part one, GHD in part two – bit of a transition
C. Done
D. Done
Great job David!
No gym this morning. Was beautiful outside so went for a ruck run for fun- 8 miles in 1hr 21 min total time.
Love it! Great to see you getting outside and using your fitness!
For sure! Competing is fun, but ultimately being able to wake up and decide to go do that type of thing because I’m fit and able is why I fitness??
Warm up done
A. 7/5/4 strict MU
B. 4:59/3:27/4:53
RX except first couplet did hang clean to overhead lower back was a little weird felt it about to spasm yesterday on squats which is why I only did one set of 7
C. Done
D. Side planks and Pallof press/hold
Be safe with that lower back! Hope it’s ok come Monday!
Thanks Tino def gonna play this on the safe side!
A. Rx: 8/6/7 sRMU
B. 6:56/4:49/5:57 Rx; had fun with these, the arm pump was real today
C. Subbed 10 bench press @ 185# for max pull-ups
D. Did local gym community WOD
Hope the community workout went well! ?
Movement Primer and Activation Work: Done. with 10 Kg (5/5) and 30″ Box 10 Minute working on my Handstandwalk.. managed 4-6 steps A. Done 3 Rds: scaled it to: -Max reps strict Pull ups (8/6/5) + Dips (7/6/5) -Nose to wall and 20 shoulder taps -2 Rope climbs -Nose to wall and 20 shoulder taps Rest 2 Minutes 1 Rd: 3:15. 2. Rd: 3:05. 3. Rd: 2:55 B. Done 3 Rds: scaled it to: – 5 Ground to Overhead (30 kg) – 10 Box Jump Overs 30″ Time: 4:56 +2 Minutes Rest 3 Rds: scaled it to: -10 Push Press(30… Read more »
Solid way to round out the week!
Movement primer and activation done
A. Done with 1 strict muscle up, 50-foot hsw, and 1 legless rope climb
B. Done with 30 kg barbell
1- 5:49
2- 5:35
3- 6:05
C. Done
Strict pull-ups @ 8/ 7/ 7 reps
D. Done with unweighted wall-sit and 100lbs d-ball
0.
Box Team WOD – 25min Amrap
10 Cal Bike (+10 each round)
10 DB Snatch (+10)
10 Wallball (+10)
5 Toes2Bar (+5)
5 Power Clean 60kg (+5)
5 Burpee over bar (+5)
A. 3 Rounds
Strict MU 5/2/3
15m HSW
2 legless RC
15m HSW
B. 3 Rounds
Max Pullups 10/8/8
30m Plate pinch walk
30m Sandbag Carry 70kg
60sec Wallsit
Have a nice weekend ?
Fun day! Enjoy the rest of your weekend!