May 9, 2020 – Competition

At-Home Workout (No Equipment)
For time:
Ten rounds of…
10 Burpee Jump Backs

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20 Air Squats
10 Tuck Jumps

Immediately followed by. . .

Five rounds of:
15 Backpack Deadlifts
15 Backpack Presses

Compare your results with March 20, 2020. Hopefully you’ve been consistent on the program and will show progress with a faster time today!

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
If you performed this workout with us on March 20, please review your time from that previous effort, and create a plan to beat it!

If this is your first time doing the workout, A good goal would be to see how quickly you can move through the 10 rounds. Once you finish that portion, aim for large sets and take as few breaks during the five rounds as possible.

At-Home Workout (Limited Equipment)
For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

Followed by. . .

Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders

Followed by. . .

Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

Compare your results with March 20, 2020. Hopefully you’ve been consistent on the program and will show progress with a faster time today!

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
If you performed this workout with us on March 20, please review your time from that previous effort, and create a plan to beat it!

If this is your first time doing this workout, focus on finding a sustainable but challenging pace that you can sustain throughout the workout. Expect the first quarter of the final run/bike/row to be uncomfortable after pushing the 10 rounds, then settle in to your pace and focus on what you need to do to finish strong.

PRIMARY SESSION

A.
Complete rounds of 10, 15 and 20 reps for breathing efficiency and movement quality:
Box Jump (24″/20″ – Step Down)
Goblet Squat (32/24 kg)

Perform a 400 meter run between rounds – a total of 800 meters for this portion.

B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Side Pressing Handstand Hold x 40 seconds effort
*Attempt to remove your foot from the wall as long as possible to hold the handstand. Only return your foot to the wall if you begin to lose balance.
Interval 2 – Back to Wall Split Handstand Hold x 40 seconds effort

Followed by. . .

For 60 seconds, perform one set of:
Handstand Push-Up Negative x 5 reps @ 40A3

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Headstand Kipping Pulses x 10 reps
Interval 2 – Strict Handstand Push-Up

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x 2-5 reps

Followed by. . .

Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1-2 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Handstand Push-Up Negatives x 3 reps @ 40A1
Interval 2 – Headstand Kip to Handstand x 5 reps

C.
Deadlift
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

One set of:
Deadlift x 10-15 reps @ 70%

D.
For time:
100/70 Calorie Row

Rest until the running clock reaches 8:00, and then…

E.
For time:
10 Thrusters (75/55 lbs)
10 Burpee Box Jump-Overs (24″/20″)
20 Thrusters
10 Burpee Box Jump-Overs
30 Thrusters
10 Burpee Box Jump-Overs
40 Thrusters
10 Burpee Box Jump-Overs
50 Thrusters
10 Burpee Box Jump-Overs

F.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.

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Jessica Uehlin
Jessica Uehlin
May 9, 2020 8:19 pm

A) done
B) done
C) 240/275/290/305/240×12
D) 5:03 Rx
E) 14:20 Rx. That set of 50 ? I stuck with sets of 10 across the thrusters and focused on my breath and hauled on the burpee box jumps
F) done , 105#

Also, I did all of the things correctly today ?

Thanks Tino!! Hope your day was awesome!

tino
tino
May 9, 2020 8:50 pm
Reply to  Jessica Uehlin

Hope your legs don’t hate me to much tomorrow! Solid finish to the week! ??

Jessica Uehlin
Jessica Uehlin
May 10, 2020 10:59 am
Reply to  tino

Ha! Not too bad on my run this am. Happy Mother’s Day to your lovely wife!

Wilson Hopkins
Wilson Hopkins
May 9, 2020 6:06 pm

A. Done
B. Done
C. 141/161/171/181/141Kg x 15
Double overhand hook and no belt for all.
D. 3:53
E. 13:17
Thrusters – 10/20/15.15/15.15.10/15.15.10.10
BBJO – steady quick pace
Focused on quick transitions, :5-10 between sets of thrusters, and steady quick pace on thrusters. Shoulders had a good burn. 50 thrusters at the end was no joke; so much harder gaining reps instead of going down.
F. Done with 40Kg

tino
tino
May 9, 2020 8:49 pm
Reply to  Wilson Hopkins

Damn dude! What a way to finish out the week! Awesome session!

Wilson Hopkins
Wilson Hopkins
May 9, 2020 9:35 pm
Reply to  tino

Thanks Tino. Total wheelhouse workout, it felt really good. I love thrusters these days. Legs feel strong and do all the work. Definitely the 155 thrusters paying off.

David Bunce
David Bunce
May 9, 2020 3:52 pm

A. Subbed to hit a piece with my friend
B. Mostly done
C. Clean pulls up to 315 then 325×13
D. Skip. No row
E. Single arm DB thruster 50# 14:20 absolutely blasted the shoulders.
F. Done

Nice chilly one today! Polar vortex leaves tomorrow ?

tino
tino
May 9, 2020 6:03 pm
Reply to  David Bunce

Send that cold front our way!

Sabina Trespalacios
Sabina Trespalacios
May 9, 2020 1:39 pm

A. Done with 70 lbs DB
B. Done, went better than last week! ?
C. 215-235-255-270 then 220 for the set of 15. All in lbs!
D. 4:25 row
E. 23:18 total time RX was breaking a lot on the thrusters tbh. Long sets are a weakness for me, should’ve thought of a strategy before starting ?
F. 115 lbs across

tino
tino
May 9, 2020 1:50 pm

Nice job on the gymnastics!

Stay checked in on those thrusters! Its light and they burn but you can always keep that bar moving!

Elena Ingoglia
Elena Ingoglia
May 9, 2020 12:36 pm

Deadlift
200/215/230/245 could have went heavier but no more plates
Set of 12 @ 200

D) 70 cal row 3:47

E) 14:24 rx
Also fun trying not to hit my head on the crown moldings in my living room doing the BBJO
Damn shoulders done! ?

F) good morning 85#
Reverse lunges 85#

Have a good week everyone!!

tino
tino
May 9, 2020 1:48 pm
Reply to  Elena Ingoglia

Oh no!!! Be careful! I hope you’re ok!

Elena Ingoglia
Elena Ingoglia
May 9, 2020 2:01 pm
Reply to  tino

Hahah I didn’t hit it but being tall I’m right there so every jump has to be super calculated hahah

Sabrina Quintão Pereira
Sabrina Quintão Pereira
May 9, 2020 12:35 pm

Hello!

A) Done
B) Done with some modifications. Shoulders were dead at the end
C) 156 – 180 – 193 – 205lb then 10 @ 168lb
D) 5:34
E) 22:57 RX couldn’t get out of my head today… not my best for sure. It’s ok, it happens. ?
F) Done

Have a great weekend! ?

tino
tino
May 9, 2020 1:47 pm

Still put some good work in! Enjoy the rest of your weekend. Relax and reset both physically and mentally!

Bobby Wallum
Bobby Wallum
May 9, 2020 11:43 am

A. Done
B. Done shoulders were smoked by the end
C. 335/385/405/435/335×10 all double over hand with hook grip
D. 3:40
E. 14:14 RX damn lower back and shoulders were on fire at this point
22:14 total time
F. Some stuff done

tino
tino
May 9, 2020 1:46 pm
Reply to  Bobby Wallum

Smoked both of these, your wheel house which means they must have hurt…a lot!!

Make sure you get that accessory work in Bobby!!

Bobby Wallum
Bobby Wallum
May 9, 2020 1:53 pm
Reply to  tino

Thanks Tino! I wanted to be a bit faster on the thruster/Burpee but also wanted to push the row and see what happened!

I know I did some stuff but didn’t want to do good mornings and also hosted a virtual bachelorette party fitness class for one of our members this morning which involved a ton of lunges!

Peter Bristotte
Peter Bristotte
May 9, 2020 11:13 am

Howdy!

PRIMARY SESSION

A. Done.
B. Done.
C. Based on 515 lbs. Did 15 reps at 360 lbs.
D. Rx: 5:13, then 19:50. No pain in the knee today.
E. Done at 135 lbs.

Have you all a great weekend!

Michael Hagerman
Michael Hagerman
May 9, 2020 11:11 am

B. Done
C. 375/425/455/475/ 375 for 10
D. 5:34
E. 14:17
D. Did good morning w/ peg board practice

tino
tino
May 9, 2020 1:45 pm

Thats a damn solid time on the thrusters and burpees! Nice work!

VITTORIO MAGNANO
VITTORIO MAGNANO
May 9, 2020 10:29 am

Complete rounds of 10, 15 and 20: Box Jump Goblet Squat (24 kg) Perform a 400 meter run between rounds – a total of 800 meters for this portion. B. Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 – Side Pressing Handstand Hold x 40 seconds effort Interval 2 – Back to Wall Split Handstand Hold x 40 seconds effort Followed by. . . For 60 seconds, perform one set of: Handstand Push-Up Negative x 5 reps @ 40A3 Followed by. . . Every 30 seconds, for 4 minutes (4 sets) of: Interval 1 – Headstand Kipping Pulses x 10 reps Interval… Read more »

tino
tino
May 9, 2020 1:45 pm

???? fun finish to the week!

VITTORIO MAGNANO
VITTORIO MAGNANO
May 10, 2020 2:21 am
Reply to  tino

Sorry 33′ was D+E..then E rx was 25. Still not a good time but working on it!

Cyrille Ortuno
Cyrille Ortuno
May 9, 2020 8:58 am

A.done 8.30
B. Done.
C max 180 kg. 14 reps 110kg
D a. 5’20”
B. 17′ 10″
E . Rest.

Pedro Mendoza
Pedro Mendoza
May 9, 2020 7:17 am

Primary session and definitely feeling spent this week ??

A) ✅
B) ✅ wowza
C) 155-175-185-200…155 for 15
D) ✅ 4:55 row
E) ✅ 17:30 RX yowza and not near as good of a time as I was hoping for ?
F) will do later

^ Pedro’s wifey

Hunter Britt
Hunter Britt
May 9, 2020 8:05 am
Reply to  Pedro Mendoza

Still got it in and now you get to enjoy some good rest and recover from this week! Enjoy the weekend

Wyatt Beebe
Wyatt Beebe
May 9, 2020 7:03 am

Home for Mother’s Day this weekend w out gym access. Went for a jog and did some yoga. Hope everyone enjoys their weekend!

Hunter Britt
Hunter Britt
May 9, 2020 8:04 am
Reply to  Wyatt Beebe

Enjoy some time at home!

tino
tino
May 9, 2020 8:49 am
Reply to  Wyatt Beebe

Have a great Mother’s Day!

Aron Megyik
Aron Megyik
May 9, 2020 5:39 am

A) done, great warm up to start the engine B) done, really cool stuff, shoulders ? C) 130-140-150-160-170kg (I’m kinda counting with 185kg as 1RM, even tho it can be a little bit more, because 170 without belt felt really solid. Anyway, lower back is fucked since ages, so 1RM deadlift is definitely sg that i don’t really want to push or try) 130kg for 15 reps, here used belt D) 4:23 (the plan was sub 5, but went nicely, so happy with it) E) 16:40 Haha lol, after the first 10 burpee changed gears and just wanted to finish… Read more »

tino
tino
May 9, 2020 6:29 am
Reply to  Aron Megyik

Thanks for being open about the weeks training! I have a favor. . .

Post even if you don’t train and check in. A little nudge of support and some accountability goes a long way. Here to help both inside and outside of the gym.

Time to get your body and mind right!

Bobby Wallum
Bobby Wallum
May 9, 2020 10:13 am
Reply to  Aron Megyik

Keep crushing it my dude!! ????

Aron Megyik
Aron Megyik
May 9, 2020 10:43 am
Reply to  Aron Megyik

I’ll try to do my best and get the mindset into the right place. Thank you for the kind words, means a lot, appreciate it! ??

Simon Lehtimäki
Simon Lehtimäki
May 9, 2020 11:21 am
Reply to  Aron Megyik

Nobody’s on Bobbys level ? dude’s a beast ??

Simon Lehtimäki
Simon Lehtimäki
May 9, 2020 4:15 am

Man my body felt trashed this morning.

A. Done. This was good, opened me up ?
B. Done. Fun. Need the technique work on kipping hspu??
C. 122,5/142,5/152,5/162,5+1extra rep @172,5kg then 132,5kg for 10
D. 5.55
E. Skipped
F. Done

What a week ???????

Aron Megyik
Aron Megyik
May 9, 2020 5:31 am

Missed the “fun” 😀

tino
tino
May 9, 2020 6:26 am
Reply to  Aron Megyik

So much fun!!!

Simon Lehtimäki
Simon Lehtimäki
May 9, 2020 11:19 am
Reply to  Aron Megyik

Just couldn’t get it done today, luckily there’s alot more “fun” next week again ????

tino
tino
May 9, 2020 6:27 am

Make sure you compliment all that good training with some good recovery! Enjoy the rest of your weekend Simon!!

Simon Lehtimäki
Simon Lehtimäki
May 9, 2020 11:20 am
Reply to  tino

Thanks! Well deserved! ??

Ezequiel Gonçalves
Ezequiel Gonçalves
May 9, 2020 3:56 am

A-done nice parte
B-done hard work on my shspu
C-based 230kg up 210 kg and 150kgx15rep
D-4:48
15:08 WTF men ??????
E-done light weight

tino
tino
May 9, 2020 6:26 am

So you enjoyed the thrusters and burpees?!?!

Ezequiel Gonçalves
Ezequiel Gonçalves
May 9, 2020 7:55 am
Reply to  tino

I had a war with them ?
Only survive ?

Andrej Pravda
Andrej Pravda
May 9, 2020 2:56 am

A. Done
B. Done
C. Done based on 200kgs (14 reps @70%)
D. 5:06 (really slow for me)
E. 18:01 Rx (I dont have a capacity yet ? but I’m working on it!)
F. Done @50kgs (no juice for more)

Have a great weekend! ?

tino
tino
May 9, 2020 3:30 am
Reply to  Andrej Pravda

“Satisfaction lies in the effort not in the attainment, full effort is full victory “

Don’t focus on the time or results focus on the effort!

Solid finish to the week!