Movement Primer
Every 6 minutes, for 12 minutes (2 sets) for times of:
20/15 Calories of Assault Bike
15 Wall Ball Shots (20/14 lbs)
20/15 Calories of Assault Bike
20 Air Squats
Challenge…breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
B.
Three sets of:
Strict Pull Ups (+15/10 lbs) x Max Reps
Ring Rows x 15 reps
Rest 60 seconds
Strict Handstand Push-Ups to 0-4″ Deficit x Max Reps
Push-Ups x Max Reps
Rest as needed
C.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 4-6 Burpee Bar Muscle-Ups
Minute 2 – 10 Wall Ball Shots (30/20 lbs) + 8-10 Toes-to-Bar
Minute 3 – 6-8 Devil’s Presses (50/35 lb DBs)
D.
Four rounds of:
15 Barbell Biceps Curls (20/15 kg)
20 Bent-Over Barbell Rows (20/15 kg)
25 Band Pull-Aparts
Primer done around 4:15 each time with 30# ball
B. 7/15/3/12 each time
C. 5 burpee pullups / 10 wb 30# + 8 ttb/ 6 db 40# dbs. Did 7 rounds rested a couple mins and 3 more for kicks
Hmm. Well I definitely went to bed at like 6 pm fri so did not train, I did train yesterday and then completely forgot to post until just now. Sorry Tino ?
I made up the front squats and cleans from fri yesterday and then did yesterday’s conditioning and accessory
A) front squats- 145/165/185/200/210
B) clean + front squat- up to 175 then sets at 150. These felt snappy and good
C) done Rx
D) done
Thanks so much Tino!
Couldn’t workout yesterday so I did the conditioning and accessory today!
4 burpee strict pull ups
10 med ball cleans + 5 strict T2B
6 devils press (35’s)
A. Played around with holding, best was about 10 seconds
B. BW only pull-up – 15/15/15
no deficit HSPU – 15/14/14
C. Done with scale
3 B.BMU, 10 WB (20#) + 8 TTB, 5 DP (20kg)
D. Done 3 sets
Nice work Johan!
Primer done – 3:08/3:13
A. Done
B. Rx w/ no deficit SHSPU, 8Kg SPUs
Pull-ups + 8Kg: 15/1716
SHSPU: 5/6/6
Push-ups: 32/30/31
C. Rx with 4BRMU(no bar), 10/10 WB and T2B, 6 DP
D. Done; love the pump??
Solid finish to the week Wilson!
Thanks Tino.
A: primer done and I got a few seconds of a hold !
B: done didn’t time
C: 5 jumping, 9 T2B, 7 DP
D: done
? ??
movement primer done
B. 10 dumbbell pull-overs / 15 dumbbell row each arm / 10 HSPU w. toes on box / 10 push-ups
C. EMOM 21
goal was to finish each station at ~30-40 seconds, and kept that pace
D. done
Nice work Eileen!!
Movement Primer-Done
A. Hard to stay in one spot wanna start walking when I get on my hands
C. 21 emom 4 burp bmu’s / 20lb wb shot + 8 t2b / 6 dp’s 50lb db’s
B. 4 rds 3 strict pullups / 8 db incline press 45lb db’s / 15 seated car rows / finished with 3×15 standing cable curls. Good little pump sesh
Have a great weekend ya’ll!!
Cable rows* not car haha!!
Have an awesome weekend dude!
Nose Work complete
A. Complete
B. Pull-up +15# = 12/12/13
HSPU = 14/12/15
Push-up = 23/20/25
C. 4 bbmu
10+10 (30#)
6 DP 50’s
D. Complete
Movement primer: 3:38/3:21 Rx
A. Done
B. SPU 15/14/11(15#)
Ring Rows 10+5/8+7/6+9
SHSPU to 4” def 12/10/8
Push ups 20/20/20
C. 1. 4 BBMU All the way
2. WB(25#)/T2B 10/8
3. Devil’s press (50#’s)5/5/5/5/5/5/8
D. Done
??
Movement Primer – Nose Breathing – Done
A. Handstand Balance Practice
B. Strict Pull Ups (10 lbs) x 5/ 5/ 5 reps
Ring Rows x 15 reps
SHSPU negatives x 5 reps
Push-Ups @ 8/ 8/ 10 reps
C. EMOM, for 21 minutes (7 sets):
Minute 1 – 2 Burpee BMU
Minute 2 – 10 WB (14 lbs) + 8 T2B
Minute 3 – 6 Devil’s Presses (12.5 kg DBs)
D. Four rounds of:
15 Barbell Biceps Curls (15/ 12/ 10/ 10 kg)
20 Bent-Over Barbell Rows (15 kg)
25 Band Pull-Aparts
Have a great weekend!
Another good weeks work! Enjoy the rest of your weekend!
So we go into lockdown here as of Monday. Sucks, was feeling stronger than ever recently. See ya in hopefully 28 days.
Nose breathing done 3:51/3:40
A) 16 seconds max time lol
B) Without the pull ups (shoulder): 12/14, 10/12, 8/12
C) Min 1: 8 burpees to 6” target
Min 2: 10+10
Min 3: 6 devils press
Tough one
D) Great pump sesh
Need to invest in some home gym equipment but until then hit up the no equipment or limited equipment options. Stay safe!
I’ve got a bike erg, kettlebells, and dumbbells up to 50lbs but it’s not the same without a barbell and some heavy weight!
Home gym saturdays ?? Primer done as 25 cal bike erg 10 medball squat cleans 20# 25 cal bike erg 20 air squats 3:40/3:36 B. 3 Sets Bent over dumbbell row x max with 55# 30 second max effort row with damper at 10 Rest 60 Floor press x max with 55# Max effort push ups 25-12 cals/25-15 25-10 cals/25-15 25-10 cals/25-15 C. EMOM 21 (7 sets) Minute 1: 6 Burpees over erg + 8-10 Cal row Minute 2: 10 Med Ball Squat Cleans (30#) + 8 V-Ups Minute 3: 6 Devil’s Power Clean (55#) 10/9/9/9/9/9/10 Cals This was actually… Read more »
I’m just looking forward to seeing the family join in! ??
Lol the wife has dabbled a little bit but I’m fairly sure she will not be joining anytime soon ??
Primer done
A.done
B.done
C.done 4mu 4 sets and change to 3 mu last 3 sets
10 wallball and 8 t2b reduce 7 rep from 5 set
All set 6 devil press
D.done
Solid finish to the week Toni!
Primer Done with c2 Bike
3:50/4:00
A. Focus on freestanding Handstand
B.
Double DB Rows 22,5kg x Max reps
Low Bar Rows x 10 Reps
60″ Rest
Strict HSPU x Max reps
Pushups x Max reps
C.
6 Russian Pushup Burpees
8-10 Thruster 30kg + 10 Situps
6 Devil Presses 22,5kg
D. Done
I didn’t know how to sub Burpee Bar Muscle ups, but I think I somehow got the stimulus
Devils press is my usual go to but you had those, renegade rows would work!
Primer – 18cal/15wb/18cal/20AS – R- 2:23/2:22
A. 12 minutes
B. 10# – 7/7/5 + RR 15/15/15
SHSPU 2″ Def. – 12/13/12 + push up – 15/17/20
C. 1. BMU just werent happening, 1 successful, some burpee c2b, some flailing, and finally went to 4 bpee+3bmu from a box
2. 8WB+4TTB(singles)
3. 4 DP @40#s
D. Done
Just happy that i got in and even finished everything, sorta. Gotta recover and get some intensity back ???
Quality over quantity buddy!
Primer done, that 4×20 cal didn’t feel so sexy today haha A) done B) pull up with 7.5kg db between legs, hspu on 22.5kg dumbells 10-10-10 pull ups 15-15-15 ring row 10-10-10 def shspu 20-20-20 push ups Actually the ring row burned by far the most lol C) Emom for 21’ 1: 4 bp bar mu 2: 10 wb (9kg) + 10 t2b 3: 6 dp w/50lbs Wasn’t really motivated going into the condition part today, so decided to stay on the lower side D) done, pump city
Really great training today, just started the day little low on… Read more »
Good to see a little bit of endorphins turned your session around for the better! Rest up and enjoy the weekend! ???
Is A. 10 minutes again?
Ye 10-12 minutes
Primer done
A. Done
B.
Strict Pull ups with 20Lb vest 10/10/10
Ring MU with 20Lb vest 5/5/5
Strict HSPU with 4” deficit 6/6/6
Push ups 12/12/12
C. RX 4 sets and then class WOD Barbara in pairs without rest and at the ent of every round 20 cal assaultbike
D. Done, band pull aparts ??
Fun finish to a solid week Joaquin!
Thank you Tino!!! Next week more and stronger ?