Primary Training Session
Mobility and Activation
Hip Mobility Drills
Followed by…
Followed by…
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
Followed by…
One set of:
Front Squat x 3 reps @ 85%
(no tempo prescription)
B.
Every minute, on the minute, for 12 minutes:
Clean + Front Squat @ 75-80%
C.
Four rounds for time of:
10 Power Cleans (135/95 lbs)
10 Bar-Facing Burpees
Rest until the running clock reaches 8:00, and then…
Two rounds for time of:
30 Thrusters (95/65 lbs)
100 Double-Unders
Rest until the running clock reaches 14:00, and then…
For time:
1-Mile Run
Please note three separate times.
D.
Three sets of:
Bar Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Dumbbell Floor Press x 12 reps @ 2111
Rest 90 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Accessory Option
A.
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 AB Wheel Rollouts
B.
Four sets of:
Max Rep Dumbbell Push Press
(use a weight that will allow you to get 10-12 first two sets)
Immediately followed by. . .
Max Rep Unbroken Front Squats (155/105 lbs)
Immediately followed by. . .
150-Foot Sandbag Carry (HEAVY)
Rest 90 seconds
Don’t be scared to make these hurt a little. Force yourself to go straight from the Push Press to Front Squat and Front Squat to sandbag. Lets see how hard you can push in a fatigued state and don’t worry, we expect a slight drop off 🙂
C.
Three sets of:
Tempo Push-Ups x 20/15 reps @ 2111
Banded Triceps Push Down x 30 reps
Rest as needed
Aerobic Capacity Accessory Option
Every 4 minutes, for 24 minutes (6 sets) for times:
30/20 Calorie Assault Bike
30 Down Ups (burpee with no jump)
Every 2 sets, add 4 calories/reps so your final two sets will be 38/28 Calorie Assault Bike; 38 Down Ups (burpee no jump).
Fs finish @375
Clean + fs emom @250
Power clean burpee 4:46
Thruster du – cap + 43 (du jack the ticker right up!)
Mile – 9:36
A.
235-255-275-295-315
3×315
B.
All done at 265
C.
1. 3:50
10/10/10/5-5
2. 5:44
Awful..
3.
7:55 mile.
Sadly I walked 20-30 secs after the first 400m (back cramped up). Finally felt better after 3/4 of it..
today was brutal
That second workout caught a lot of people off guard. What flared your back up? Power cleans?
Started getting tight after the emom
Be safe dude! Get in some extra hamstring mobility tonight!
“Rowed to 1-RM Front Squat” Every 2:30, for 20 minutes (8 sets) for max load: 300/250 Meter Row *Front Squat x 1 rep 255/265/275/285/295/305/320f Goal going into this was to hit 305 (97%). Hit that and it felt good so went for a 5lb PR at 320 and missed it. It didnt feel too bad. Didnt feel super heavy on the front rack so I think itll be there soon. Just couldnt make it through that sticking point. “Rope Burn” For time: 30 Thrusters (95/65 lbs) 6 Rope Climbs (15′) 20 Thrusters 4 Rope Climbs 10 Thrusters 2 Rope Climbs… Read more »
That was a big jump from 305-320. Sounds like you need to have confidence in your capabilities. Should have went 310/320 and unbroken on the 20 Thrusters!
Post some video of your rope climbs to see if we can help. ?
Not so great training day for me
Warm up done
A. 195-220-245-255-275. Too big of a jump. Failed first attempt at 275. Then, 1×3, failed 3rd rep at 275 lb.
B. 235lb
C. 5:26, CAP @ 1+48, Rested 1 min and then 8:56.
Dentist, apartment hunting, meeting later.
Understandable with a few things going on outside of the gym! Hope th apartment hunting goes well!
To say my body is beat up from that WZA workout is an understatement. Did the aerobic accessory in the morning and did the first 4 sets as prescribed. But the last 2 I kept at 24 cals and 34 burpees. A. 200/215/230/245/260, 260 with no tempo B. 200# C 4:18-unbroken cleans, moved slow on the burpees 5:43-uhm I wanted to die during this. 22/8 first set of thrusters, 13/4/5/8 second set and dubs were all over the place. I had nothing in my legs and my shoulders are equally as dead from yesterday. 8:46 mile run. I was basically… Read more »
That’s understandable. A little bit of intensity goes a long way! Please remember to be smart with your training and adjust based on feel. I don’t think two sessions were needed with another piece that was fast and intense. Train smarter not harder!!
Yeah I wasn’t going to workout this morning but I was kinda roped into it. Going to take it easy tomorrow and rest Thursday.
Warm up done.
A. 265/285/305/320/340F – 335×2
B. 255×3, 265×2, 270×2, 275×2, 280×2, 285×1
C. 4:38, 1rd 4:09, 2k Row 8:15
C. Part 2. I had nothing mentally for Thrusters.
D. Done
You and peter ⬇️??♂️
?
A. 97.5-127.5kg
B. 105kg
C. 6:46
started the thursters but my legs and head wasn’t it
D. done
Pm session
5.5km run with the dog
Don’t let the workout beat you! Stay mentally strong buddy, this stuff we do is meant to be tough!
Ok thanks Tino. I will redeem myself tomorrow.
A
82.5-90-95-102.5-107.5 kg
107.5*3
B
90 kg
C
5:23 (50 kg)
Scaled to 25 thrusters
Finished the second set of thrusters at 13:45
8:34
D
Done
A) 3@175, 2@185, 2@205, 1@215, 1@225
3 with no tempo @225
B) 4@185, 4@190, 4@195
C) PC+ Burpees 3:55. Felt good here, unbroken cleans, steady burpees
Thrusters+DU 5:56. Shoulders smoked on this set, first set of thrusters 15/8/7 and then all over the place on du’s. Second set 8/8/7/7 thrusters and unbroken du or else I wouldn’t have hit the time cap, this section suuuuuucked!!
1mile 8:11, went right into this after the previous section and my legs felt so heavy! Slowest mile I’ve run in quite some time.
D)Done
Nice work Briana! Good job going straight into that mile run and sneaking under the time cap for the thruster/double under workout.
Pts.
Warm up+primer done
A. Set1@ 80kg
Set 2 @ 85kg
Set 3 @ 90kg
Set 4 @ 95kg
Set 5 @ 105kg (felt good so did a little extra)
3 reps @ 105 no tempo
B. Done @ 92kg no misses
C. Scaled to 8 reps burpee
5:11 power cleans ub burpees slow and steady.
Time cap somewhere during my 2nd set du finished 14:20
7:28 calves dont like running in nike metcons after double unders.
D. Done with bar- red band- 20kg db.
Prioritise some extra warmup and mobility if you know movements that glare your calves are coming up. Make sure they’re ready to go so as not to expose yourself to potential injury!
A. 205/215/235/250/265# (f) and 3 reps at 250#
B. All sets at 205# (80%)
C. 6:33/11:05/8:10 Rx Missed the second timecap. My legs were gassed on the thrusters and the run.
D. Skipped, had to teach class.
I’ll be gone for two weeks because I’m getting PRK surgery out in San Diego. I’ll miss the awesome programming!
I’m sure the surgery will go well and if you have time drop by the gym and say hey!!
warm up done
A) 165/175/190/200/215#
no tempo x 3 @ 215#
B) 6 sets @ 155#
6 sets @ 165#
felt great!
C) 4 rounds : 4:50
then rested to the 8:00 and did
3 sets
20 thruster 65#
20 db snatch 35#
20 calorie bike
11:53
I didn’t want to run or do dubs yet with my foot. Its finally starting to feel good again and didnt want to push it
D. done
then did some of the strongman but I’m feeling fatigued and I’m ready for my rest day tomorrow!
Good to see you making smart choices Jessica! Solid days work!
1. Warmups done
2. Squats based off of 93% of 1RM
3. Cleans based off of 315 – focused on keeping the feet flat longer and pulling down in the transistor under.
4. 4:10/5:53/6:55 (2k row)
5. Done
Cut the Thruster double under tight! Solid work buddy!
That’s because anything from the front rack is dumb ? petition to do everything back rack or over head starts now.
A.
250/270/290/307.5/327.5 then one set at 327.5 no tempo
B.
250# for all
C.
4:46 cleans unbroken / burpees steady until last round
6:47 thrusters 12/10/8 – dubs only 3 trips which is good for me
Rested about 1:30 then ran an 8:46 mile on a treadmill I never used before and it was a lot worse than an assault runner
D.
✅
Treadmill worse than an assault runner? I feel like it forces you to run faster!
The slop in it is serious
Primer – 2 rounds
A. Worked off 150
B. 115
C. 4:32 / TC + 100/ 8:04
Tripped on dubs about 40 times.
D. 2 Rounds
RIP Triceps
Lets get practicing those double under under fatigue!
IOC 1 done first 21 + 22
A. Done off 180kg
B. 115kg
C. 4m57 / cap+15 / 7m53
D. Done
Shoulders were FRIED on the thrusters
You had the mile run for those shoulders to recover ?
Nothing recovered on the run!
A. DONE last set a 335 ( I have significantly less pain on front squat than back squat)
B. At 265 (75%, felt good)
C. 1. 4:15
2. 5:45
3. 6:35
D. Done
Those are some solid times! Good job on that last mile run after those thrusters!
Whish I could run like u
Activation primer-done
A. 225×3/240×2/256×2/271/291
3 reps @ 291
B. 225×1/240×11
C. 5:02 10/10/6-4/5-3-2
8:04 first round was 3:30, time cap ?
Thrusters 22-8/16-10-4
Dubs-37-63/100
Run-9:10 had no legs left & got a sideache 400m in, only 3:04 off my 1-mile
D. 65# bar/banded oh ext done/ 50# db floor press
Looks like we got the desired stimulus on the conditioning piece! Tough but solid day of work!
A) 225/245/265/275/295/295
B) Done at 252 – did about :30 on the bike erg each minute as well to keep moving, had about 100 cals at the end of the 12 minutes
C) 4:20/5:53/7:12 (ran outside) – that first one kicked me right in the teeth.
D) 50# on the curl bar for the skull crushers, red band, 55# dbs for floor press. I see a lot of single push ups in my future tomorrow
Must have felt great going into that 2nd piece then…:)
You’ll be fine for tomorrows work….:P
.