A.
Three sets of:
Weighted Box Jump x 3 reps*
immediately followed by…
1-Step Box Jump x 2 reps
Rest as needed
followed by…
Two sets of:
Bulgarian Split Squat Jumps x 5 reps each leg
*Use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift Off + Snatch High Pull
+ Snatch with 3-second Pause at Knee
*Set 1 = @ 65% of 1-RM Snatch
*Sets 2-3 = @ 70% of 1-RM Snatch
*Sets 4-6 = @ 75% of 1-RM Snatch
C.
Complete as many rounds and reps as possible in 20 minutes of:
10/8 Muscle-Ups
20 Thrusters (135/95 lbs)
30 Pull-Ups
400 Meter Run
D.
Three sets of:
GHD Supine Plank x 30 seconds
Rest as needed
Dumbbell Reverse Flys x 12 reps
Rest as needed
E.
Two sets of:
Banded Face Pulls x 50 reps
Rest as needed
B. Up to 155#
C. Swap thrusters with Front rack lunges. Knees still tight from yesterday’s back squats.
2 rounds + 16 reps
D. Done
A. Done with 7.5 kg
B.@135,145,155
C. Rx,1 Round+10 RMU,20 Thrusters+7 Pull Up
D and E. Done
A. Done 2x8kg dbs
B. Done 60-72.5kg
C. Done 2+58 reps (300m assault runner)
D. Done
E. Done
-Went out way too hard in the wod the very first round ?
A) ✅ light, used 10# plate
B) ✅ 75-80-85-90
… completed local CF gym metcon @ home
A) done I was sore today and these felt so good
B) 100/105/105/115/115/115 felt ok today. My body is sore and tired
C) 3+3 Rx bar MU but everything else Rx
D) done
E) done
Thanks Tino! Hope your day was awesome!
Day a little better than Tuesday??
Yes! Thanks for asking ?
A. Done
B. 60/65 x 2/70Kg x 3
C. Rx 2 + 60 reps. Really wanted to get into rnd 4.
D. Done
E. Done
How far into the run?
To the top of the driveway, ~50m. Took too much time between sets of thrusters. MU were a little slower than I would’ve liked too.
A) done with 15# 20” box
B) 90/95/95/100/100/100
C) Amrap 20 ended up being amrap 15
8 devils press 35#
20 thrusters 85#
30 renegade rows 35#
400m run
Did 3 rounds only had 15 minutes class was about to start. all thrusters UB yay! Also this was brutal in that sun today but good times!
D) no ghd did hollow hold
Reverse fly’s 15#
E) ✅
Getting some solid work in with limited, equipment, time and weather! Great work!
Thanks Tino!! ????♀️??♂️
B. 165/175/190#
C. 2 rds nft (been off for 2 weeks)
Time to dial things back in! ???
A. Done
B. 65/70/70/75/75/75kg
C. RX 2 rounds + 10 Ring MU + 5 thrusters (60kg ?)
D. E. Done
Glad you got the spice in there with the 135 thrusters!
Yes, for me thrusters are the hardest exercise and more with 135, I need to do 1.000.000 the thrusters more ?
A.done
B . Done
C . Done rx , 60 kg its to heavy for me, first day rx men.
1 round + 10 mu 20 thruster 30 pull , 360m run
D.done
E.done
Good job still hitting the workout as written!!
A. Done with vest.
B. 135/145/155
C. Class WOD
D. Done with 20# DB.
E. Done.
Settled back in the NY life?
Pretty much! Just preparing to start a new position at the end of the month.
A-done
B-60-65-70kg
C-2rds +30pull ups
D-done
E-done
Yesterday chickened out from the training, so did it today A) done around 2:20-2:30 all 3 rounds, damn it is 30+ degrees in the gym (no ac just 3 small ventilator), so it is really not easy haha 😀 B) done, sticked to all the time and reps, shoulders felt it for sure C) did standard pull ups instead of the false grip, because elbows didn’t really like this part D) no bsq, don’t want to push it yet because of the lower back, well at least didn’t want today E) 30 cal bike erg, 20 reps squat with 16kg… Read more »
Booooooo looks like you chickened out on set 2 & 3 of the conditioning too 🙂
Good job hardening up and hitting it today! ??
Haha, I’m not living my strongest days/weeks at the moment for sure, but I’m still moving and that’s the important part. Will make for today tomorrow and post it on Friday.
Have a nice day/evening and a nice rest day!
You’re 100% right. Still moving and healthy. For me that’s the most important part. I just like to give you a hard time 🙂
I need the push as well, because unfortunately i train always completely alone and sometimes by a workout, it is really not good and i miss somebody to pull me a little.
A: ✔️ Done with 25# DB
B: 115, 125, 130. These felt good!
C: 2 rounds. Did 10 BMU no rings, thrusters at 115 and a 400m Row
D: Did regular planks no GHD machine, flys with 20# DB
E: ✔️ Done with green band
A. Done
B.135/150/150/160/160
C. Done 2 rounds 10 rows / 9 dips (turn MU into 10 ring FG inverted rows / 10 ring dips first round was RMU transitions feet on box)
D. Done ( hollow hold with 10s in and 15 between feet)
E. Done
Subbed in for an ultimate frisbee team last night. We were very short on people so basically did an hour of wind sprints and died.
A. Class warm up. Did the bulgarian squat jumps after class.
Class wod: 5km row: 19:29. Nice and relaxed pace although my forearms blew up.
B. 135/155/165 smooth and fast
Absolutely toasted from this week so far!!
Yes!! Did you win???
Up 18-13 then the wheels fell off 🙂 90 minute games really take a toll with no subs!
A. Done
B. 30kg 35kg 40kg
C. Scaled on MU amount and changed out thrusters due to back pain when pushing bar overhead( 3Mu, DB snatch,PU, Run) 2 rds+ 3Mu 11 snatches
D. Done with 2x5kg weight
E. Done
A. Done
B. 27/ 29/ 29/ 32/ 32/ 32 kg
C. AMRAP, in 20 min of:
2 Muscle-Ups
20 Thrusters (25 kg)
30 Pull-Ups
400 Meter Run (Skillmill)
2 rounds + 37 reps
D. Done
E. Done
I hope you had that skill mill on sled mode ?
As always ??♀️ Also, muscle-ups and pull-ups took forever today. Sore in the upper body after yesterday’s gymnastics ?
Hello!!
A) Done
B) Up to 63lb
C) 2 + 33 (5 PU). Scaled to:
8 Burpee Ring PU
20 Thrusters (75lb)
30 Kipping PU
400m Run
D) Done
E) Done
Loving this cycle so far! ?
Have a great day ?!
Awesome!! Good to hear you’re hitting it hard and having fun!
Howdy!
A. Done.
B. Up to 150 lbs.
C. Scaled to 5 muscle ups, thrusters at 115 lbs, strict pull-ups. Got 2+10 thrusters. Was fun to manage a tore hand doing muscle ups! ?
D. Done.
Have a great day!
Forgot to post yesterday score:
A. Done.
B. Scaled the reps, but done.
C. Done as prescribed.
D. 6 reps at 320, then 3.
E. Did on erg bike and ski, with a set of 35 lb KBS:
3:21-3:15-3:23-3:23-3:21-3:31.
No tearing in training! NO REP!! 😛