Two of the 3 Golden Tickets remain! Buy now!
Two of the 3 Golden Tickets remain! Buy now!
Primary Training Session
Mobility, Activation & Warm-Up
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
and then …
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
A.
Against a 90-second running clock…
8-10 Glute Ham Raise
5 Burpee High Box Jumps (jump up, step down)
Assault Bike @ 70-75% in remaining time
Rest 90 seconds and repeat for a total of FOUR sets
B.
Every 30 seconds, for 10 minutes:
Snatch x 1 rep @ 75-80%
Goal is technical perfection for all 20 reps.
C.
Three rounds for time of:
400 Meter Run
75-Foot Handstand Walk
25 Deadlifts (185/135 lbs)
15 Bar-Facing Burpees
D.
Four sets of:
20 Russian Kettlebell Swings
20 Band Pull-Aparts
20 Banded Overhead Triceps Extensions
20 Banded Hammer Curls
20 Hanging Knee Raises or V-Ups
Rest 2 minutes
Athlete Notes:
Go by feel today since most of you tackled 21.3 and 21.4 yesterday. That means assess how you feel upon waking up and how you feel walking into the gym. From there, you can determine the type of intensity you want to bring today.
For the majority of you who finished the Open on Friday, congratulations! Take today as a play day at the gym and just move with relatively low to medium intensity. Use the conditioning piece to flush out the body and, for many of you who are done with the Open, we’d suggest moving through without giving much concern to what the clock says (gasp)! If your hands are torn up from the grip work yesterday then replace the deadlifts with 25 GHD sit-ups or V-Ups. Time cap yourself at 20 minutes on the conditioning piece today so adjust the load and/or reps as needed.
Next week will be a transition week so volume and loading will look a little different to give your body and mind some rest. The new cycle will start on April 5th!
Warm done
A done
B 95 lb. Perfect ones!!!!
C. 400 Row/ 8 – 8 hand moved Wall walks- 135 dl/step o er burpees
D. Done.
Oops did on Sunday ????
C= 22:50
Warmup done
A. Done
B. 65Kg
C. 19:45 Rx
D. Done
How you feeling after the Open workout?
Sore, definitely sore. All through through quads, hip capsules, and lower back. Shoulders are t feeling the beat either. Looking forward to rest and a bit of deload this week.
WU: ✔️
A: ✔️
B: 145 for all sets. No misses. Some felt off but most felt good
C: 19:10. Did GHD and burpees to a 6” target
D: ✔️
Fun day today!
Solid finish to the week!
Mobility and warmup done
A: done
B: 110
C: done subbed a HS progression in for walks added quite a bit of time to each round though. Burpees were horrific. Took 25 min.
D: Done surprisingly hard
????????
What is a good sub for the 75 ft handstand walk?
8 wall walks 🙂
Well. Gunna have to do this one mañana… grandpa duty all day today. ????????????????
A) Epilepsy Awareness Class Wod for a member
For time:
50 burpees
19 ring dips
305 air squats
700m run
13:44
B) today’s snatches, all at 165 no misses
C) Four sets:
8 glute ham raises
D) Done
For a great cause! Nice work!
Warm up done.
10 min EMOM:
1 x Snatch working up to 80%
10 min EMOM
1 x C&J working up to 80%
21.3
Scaled version since I can’t do Muscle ups.
Took the whole 15 min to complete. Finished first 2 rnds in about 8 min. Took the rest of the time to rest and knock out the rest.
21.4
Got 210lbs. Hang Clean and Jerk is what got me here.
Overall happy with today. Great smoker.
Fun days work! Nice job!
A) done
B) 205 across no misses. First couple minutes felt rough, started to feel easy by 4-5 min mark
C) RX 14:41. First time outdoor running in awhile. Hs walk unbroken
D) done. What a pump!
Must be nice to get outside again!
Yesterday
21.3 – 2:43/ 7:04/ 27 BMU
TTB – sets of 10 reps
CTB – sets of 6 reps
27 BMU – sets of 3 reps
FS and thrusters unboken
21.4 – 51 kg (95% of 1RM C&J)
Today
Mobility, Activation & Warm-Up Done
A. Done
B. 35 kg (80%)
C. 16:25 (skill mill and 45 kg DL)
D. Done
Awesome work hitting 95%!!!! So close to finishing those bar muscle-ups!