A.
For 10 minutes at 70-75% effort:
15/12 Calorie Assault Bike/Row/Ski
10 Dumbbell Hang Squat Clean to Thruster (35/25 lbs)
5 Inch Worms
Followed by. . .
One sets of
5 Clean Deadlifts (95/65 lbs)
5 Muscle Clean
5 Power Clean
5 Squat Clean
5 Clean Deadlifts (135/95 lbs)
5 Clean High-pull
5 Power Clean
5 Squat Clean
3 Clean Deadlift (165/115 lbs)
3 Power Clean
3 Squat Clean
Finish with. . .
Two sets of:
200 Meter Run
2 Squat Cleans (185/125 lbs)
B.
Against a 30-minute clock:
1-Mile Run
20 Beast Makers (50/35 lbs)*
800 Meter Run
40 Strict Handstand Push-Ups
400 Meter Run
60 Box Jump-Overs (24″/20″)
In the remaining time establish a 1-RM Clean
Record time for the workout and max weight acheived on your clean.
*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead
C.
Three sets of:
Safety Bar or Regular Barbell Good Morning x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 25 reps @ 50% of 1-RM Back Squat
Rest 2 minutes
*If you don’t have access to a reverse hyper please perform band pull-throughs.
D.
Five sets of:
20 Dumbbell Bench Press with Band Resistance
Rest 60 seconds
Trained with two friends today, so I did only A.
A. 4 sets and done
B. In teams of 3:
800m run (all)
100 GHD sit-ups (one works and the other hold plank)
80 DB snatch @50 (2 sync)
70 pull-ups (2 sync)
30 cal AB each
50 BUrpee box jump over @24 (2 sync)
40 T2B (3 sync)
@30:41
Fun finish to the week!!
A) 3 + 4 cal
A2) ✅
B) 21:40
1 mile run
40 DB front squats 35#
800m run
50 Russian KB swings 24kg
400m run
60 box overs 20”
160# on the clean happy with this weight it felt easy should have made bigger jumps ran out of time current 1RM 170#
C) BB good morning 85#
Reverse hypers 115#
D) skipped
Have a great weekend everyone!
Looks like it ended up a fun session! Hope your shoulder is healthy come October 5 for the new cycle!
Thanks me too!
A1) 3+6 cal’s. Bike and #15 db’s H. Squat clean to thrusters.
A2) #65, (off #130 1-rm.)
A3) #85
A4) #105
A5) #115.
B) 28:00. Beast-makers #25’s, and did 50 Russian kbs instead of shspu’s. Beast-makers took about 6 minutes. Ugh.
Didn’t do the squat cleans-low back is sore from yardwork today and from part “A”.
C) 1 set. #45 bar, and green band pull-throughs.
D) 2 sets. #15’s with blue band first set. Too much resistance. Red band for 2nd set-much better.
Only have worked out 4 times in past month, must give myself some grace!
Awesome work getting in a session today! I hope this is a sign of things to come training wise!
A) done B) 24:16 Rx and 200! Wicked excited abt this! I remember doing this but I couldn’t find it!! Regardless, I know today was better lifting 185 last time and I’m pretty sure my time was faster C) done D) done I’m going to be visiting my bro and watching my nephew play hockey next week!! So, I’ll probably miss fri and sat programming (will def do some variation of conditioning tho). Should I change anything in the beginning of the week (m-f) or just make them up when I get back somehow? I’ll be gone wed night- sun.… Read more »
Crushed it today!
Next week is a transition week and an opportunity to rest, reset and spend time out of the gym. You definitely should do that opportunity. Have a great time with your brother and nephew!
Oh awesome! That’s perfect timing. Although I always love those weeks too! Haha
Thanks so much Tino!
A. Done
B. Rx – 27:53/120Kg
Ran out of time for the cleans. SHSPU took forever.
C. Done
D. Done
??♂️??♂️
Yup totally.
A: 3+12& done
B: done 175#, scaled HSPU and exceeded time (should have scaled DB too)
C: done
D: 20 x 3 @ 25 x 2
A.done
B.done
C.dbs 35lb and change run for 2000m,1000m 500row
Time 26:50
And 80kg power clean
D.done
E . Not have time
?
Went to the local gym today again, because my flatmate works there only in this month and no more, so wanted to enjoy that for free 😀
B) did with assault bike and 18kg dumbell
Time: 26:00
In the remaining time did amrap box step ups, didn’t count
It is a fun, but definitely a tough wod, liked it.
After it, i did every kind of gym equipment, just for fun.
Yesterday instead of training I’ve bought a 600 gramms Christmas cookies and finished 500 gramm from it. Not my proudest moment haha, 250g pure sugar ?
??? maybe only eat half of them next time 🙂
I’m a weak man
So pomped to try this work out again!!!??
Get after it!
A1 Done, 2 rounds with AB and 2 rounds with Ski Erg A2 Done slow and steady B) Changed the wod about: Bike Erg instead of Run. Feels like a tyfon is visiting us. 4000m/2000m/1000m Strict Press instead of HSPU. Done 20kg DBs 26:59 and power clean104 kg (legs were smoked from BJOs)…BUT as the lift was so easy, then I did 110 kg just after, which is new PR!!! Last time: 27:58 with run instead of Bike Erg and 17.5 kg DBs. Got 100 kg power clean after 3 min break! So really improvement here as Well! C) Done… Read more »
You’ve earned that rest!!! Crushed it today!! Huge congrats on the PR!!!
Great finish to the week!
Hey Tino what can I replace the beast makers and Shspu with?
Against a 30-minute clock:
1-Mile Run
40 Double Dumbbell Front Squats (35lb.)
800 Meter Run
50 Russian Kettlebell Swings (24kg)
400 Meter Run
60 Box Jump-Overs (24″/20″)
Thanks Tino!!
A) Done
B) 24:43/265 (97%)
After the 30 mins hit 275 for a PR!! Let’s go!! My last two PRs now came out of this workout lol cleaning in running shoes is the secret ?
C) Done
D) Done
Typical crossfitter! Make you tired, switch your brain off, PR a lift! Awesome work!!!
Did this yesterday early morning
A. Done
B. 23:49 and 325
Last time 23:19 and 295
Felt better throughout this today
C and D. Variation done
Big weight today!!!
Partner comp day! Sad in gonna miss this one tho ?, have fun folks!
Have fun, be safe and kick ass!! Let us all know how it goes!
A. Done
B. Against a 30-minute clock:
1200 Meter Run (Skillmill)
20 Beast Makers (12.5 kg)
600 Meter Run
40 SHSPU (Toes on box)
300 Meter Run
60 BJO (20″)
In the remaining time establish a 1-RM Clean
July 29, 2020: 24:17/ 53 kg (93%)
Today: 23:22/ 57 kg (100%)?
C.Three sets of:
Barbell GM x 8 reps @ 3011 (25 kg)
Pull-throughs x 25 reps
D. Done
Have a great weekend! ??
Great job hitting 57kg! Now it makes you wonder if you should have went for more?!?! ?
I know! Next time ?
A. Done
B. RX Time 24:42 Row instead of run (I was tired of yesterday WOD “KALSU”)
RM:115kg (Power clean) ?
C. Done
D. 100 Push ups
I bet you were feeling “Kalsu”! Two big workouts, be sure to rest up and look after yourself!
Sure!!! Yes, tomorrow rest day and relax ?