A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean + Hang Clean + Jerk
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
C.
Every 3 minutes, for 21 minutes (7 sets) of:
10 Deadlifts @ 60-70% of 1-RM C&J
40 Heavy Rope Double-Unders or 60 Double-Unders
3 Power Clean & Jerks @ 60-70% of 1-RM of 1-RM C&J
D.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Strict Ring Pull-Ups x 8-10 reps @ 21X0
(pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 2-minute window)
Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds
(if you’re comfortable with holds, work toward handstand wall runs)
Station 3 – L-Sit Hold x 45 seconds accumulated time
Minute 4 – 75-Foot Farmer’s Carry with Heavy Kettlebells
E.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds
A: done.
B: 45, 47.5, 50, 52.5, 55, 57.5, 60kg
C: done with 50kg
1:25, 1:22, 1:23, 1:25, 1:33, 1:26, 1:30
D: done.
E: done.
A. Done
B. 135/140/140/145/150/155/165/170
C. 1:15-1:25
At 145#
D. Done
95lb each hand
E. Done
A. done
B. worked up to 120, a 5lb PR from last week!!
C. 1:25(85lbs)/128(85lbs)/142(90lbs)/143/140/142/147
A) done
B) 105/115/125
C/105kg
D/done
E)done
B.)105/115/135
C) done with weights at 105. Very proud of unbroken DUs for all sets
A. Done
B. 85/90/95/97.5/100/102.5/105/110Kg
C. Done. 60 DU and 87.5Kg
1:12/1:13/1:10/1:11/1:11/1:17/1:13
D. Done
E. Done
Mr consistent!! (Apart from that 1:17 :))
Was trying to get sub1:10 and close to 1:00 and tripped once on the DU. Oh well, 1:10 is about as fast as I can go. ?
A. Done
B. 195×3/225×3/265×2
C. Done with 205 and 200m run. All times between 1:25-1:35
D. Done
E. Done
Short on time did:
B. 165 185 195
C. Done with 155 and all du ub – happy with that!
Fun workout thanks Tino!
You’re always welcome!
B: 185-205-225/245×2-265/275-285
C: Done w/195#, all times 1:10 +/- 4s
D: Done with 8 strict pu, 30s l-sit accumulation, 100# kb
B: 210/210/225/225/225/240/240/240
C: 185/60 DU
Hope you had a fun vacation!
A. Done
B. 215/215/215/230/235/235/245/255
C. 205 / 60du’s
1:28 / 1:33 / 1:40 / 1:54 / 1:53 / 2:20 / 2:28
D. Done
B) up to 125lb
C) Tried to actually slow the DUBs down and not burn my shoulders out immediately. I think it worked. Besides 2 trips, I went unbroken which wouldn’t have happened at my normal speed.
(105lb) 1:30/1:20/1:17/1:10/1:08/1:08/1:07
D) Done! Great way to get me to do accessory work haha
Great adjustments on your double unders. Seemed to work well!
B) up to 295, cleaned 305 and then dropped it on my belt and just called it from there
C) deadlifts and 5 clean and jerks at 195 (no double unders because my heel hasn’t felt well)
Fastest was 38, slowest 45
D) done
? ?
B. 115/125/135
C. RX with 105lb
1:05/1:10/1:10/1:12/1:12/1:13/1:09
All the DU UB!! I’m finally feeling more confident with DU, thanks to my personal DU coach, Sam Woodman. ?
D. Done
E. Done
Good job on those double unders Kryssie!! Thanks coach Sam!
A) ✅ roger
B) up to 254 All power, HHPC PR
C) did 7 RFT with 190 on the bar and 60 DU.
14:28 (2 and change every round, all DU UB)
15 minute rest:
D) wodapalooza workout 2 with 55s
Total reps: 208
Done with BMU at 14:30 into second round…(28 alt snatches UB)
Fell a minute behind pace on the devils press then :30 more seconds on the BMU. Was planning on getting some pull-ups in on the second round. Was on hand damage control during the BMU.
Managed to PR when you’re stressed out and a little beat up?! I like it!
Looked like Bambi, I either have to power clean high or clean rock bottom. No in between
A. Done
B. 170/170/180/185/190/195/200/205#
C. Done 1:16 – 1:48 155#(60,7%) 60 DU’s
D. E. Skipped
Long day with work so made some adjustments based on how I felt warming up.
A. Done plus some shoulder exercises.
B. Did first 4 sets full clean, last 4 sets power. 185-245.
C. Made this into 5 rounds and 50 dus, it worked for me today. Done at 205, all sets between 1:11 and 1:28. All dus ub expect final set 42/8.
D. Done
E. Done
Looks like the adjustments worked out well and you got a good session in.
A)DONE
B)195- 245
C)60 Dubs and used 185lbs made time except last 2 rds hit 3:12 waited to the top of the mi ute and then got 3:03
M/30/151lbs/Louisiana
Welcome to the community Raul!
A. Done
B. 195/215/225#
C. 1:22/1:16/1:18/1:16/1:10/1:11/1:11 at 180# and 60 DU.
D. Done
E. Done
A. Done
B. Used percentages off of #300
C. Used #210 tried to hold on to the clean and jerks the entire time. Cycled every set except for the 5th set. Happy to feel better at cycling
D. Done
E. Done
Good job on cycling that barbell!