Movement Primer
Three sets of:
20/15 Calorie Assault Bike
15 Wall Ball Shots (20/14 lbs)
10 Dumbbell Deadlifts (50/35 lbs)
Rest 30 seconds
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.
Increase intensity over the three sets while still maintaining nose breathing.
A.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
B.
Three sets of:
10-12 Bench Press
Immediately followed by…
Max Reps of Band Resisted Push-Ups
Rest 2 minutes
C.
Every 10 minutes, for 30 minutes (3 sets) for times of:
Run 800 Meters or Row 1000 meters
30 Burpee Box Jump-Overs (24″/20″)
150 Double-Unders
D.
Five sets for quality:
30 seconds GHD Kayaking
15 seconds rest
30 seconds Banded Plank Hold
Rest 30 seconds
Primer 20 bike / 15 thruster 55# dbs / 10 dl rest :30
3:43 3:33 3:31
A. Done with 55# dbs, emom x 8
B. 3×12 bp 55#dbs + max band pushups 6 each time
C. e10: 60 echo bike / 30 burpee over dbs / 150 lateral line hops
8:01 7:57 8:09
D. 3×10 abmat
Forgot to post
A. Done sets between 225-245
B. Done w/ 155/175/175 bench
C. 8:18/8:02/8:07 Rx
D. Done
C. 1k Row, 30 Burpee over parallete, 150DU
8:50/9:15/9:50
Had to take extra rest after round 2
A. Legs were pretty fried after C. So didn’t plan to hit last week’s weight
185 – 215# ( Last week was 225#)
B. Done 115# Bench
10/10/8
D. Swap to Flutter Kicks and Legs elevated front leaning rest
Movement Primer: done
A. Skip (my partner was working with the bar and plates )
B. With DB 50 lb
14 DB bench press and 9/8/8 banded push up
C. With 1000 m in the bike erg
7:42/7:22/7:55
D, done
Movement Primer-Done
A. 135/165/185/205×3/215 fail / 215×2 /205×2
C. 800 m run rx 7:45/8:14/8:11 tough but I needed that kick in the butt!
D. 5 quity sets
30 sec Ghd static hold / plank / 10 banded pushups
Glad we could provide that kick up the butt!
Primer done – 1:55/1:47/1:43
A. 70/75/80Kg x 6
B. 30Kg DBs and blue band; DBs are better on my shoulders.
12/15; 12/10; 12/10
C. Rx with row: 8:17/8:29/8:21
Row – 3:37/3:40/3:39
BBJO – slow and steady
DU – 5-6 trips each rnd; way too many
D. Done with some mods
Way too many! Whats going on with dubs?
I was rushing to get sub 8’. Lost focus and got frustrated. DUs are such a finesse thing and trying to go faster doesn’t make a person go faster. It’s the old saying “slow is smooth and smooth is fast.”
A. Up to 185.
B. Skipped; short on time today
C. Had to scale to 24 BBJO and 100 DU. Finished the first round with full reps at 9:10. Other rounds were right about 9:00 after scaling. This was a sweaty one!
?♂️ ? ?
A) Kept all sets at 225. Still nursing a shoulder injury.
B) Light DB bench press & HRPU (shoulder)
C) 7:35/7:40/7:46
D) Complete
??
Hope to see you back to full health soon!
Primer: ✔️
A: 135×1, then 155x
B: DB floor press. 50# DB twelve each set. 10 push ups each round
C: Done
D: ✔️
How did the intervals go?
Primer done
A. 3 sets: 8 dumbbell strict press @30#
25 banded pull aparts
B. Done with 30# dumbbells
8/8/8 push-ups
C. Done without the double-unders, thought I would need some rest between rounds. I guess I could have added them in ?
9:08/8:38/8:28
D. Did some plank circuits instead
Good work Eileen!
Primer done
A.done start 60kg finish 70 kg ( last set try 75kg for future workout and push press ok but power jerk fail)
B.done 10 reps banded push up
C.rx difficult wod for me.
1 set row 3:40 / burpee 6:35/ 130du i stop 9:30 for rest 30sec
2set row 3:50 / burpee 6:45 / 130du stop at 9:50 to rest 10 sec
3set row 4/ burpee 7:10 /140 du in full time
D.done
✅
A) worked up to 155
B) 12+8 for all at 85#
C) 34:30 FT with 1000m row
D) did 3 rounds before I ran out of time ?
Glad you are getting in as much as you can!
Breathing complete
A. 205-205-215-215-225-225-235-235
B. Bench 135/165/185 (12 per round)
Pushups with band 20-15-12
C. 8:42/9:16/9:17 all rx (1000m row)
D. Did mason twist and banded plank
??
Primer done around 2’ each round, didn’t like the 20 cals ? A) 100kg for all sets, form wasn’t really on the point today, but no fail B) 2x25kg dumbell (was kinda lazy to build up the bench rack and warm up for it haha) 20-10 16-10 14-10 Blue band C) 2000m bike, 1000m row and finished again with 2000m bike erg, rest standard rx 7:35 7:50 7:55 Didn’t really feel the ? today, so kinda chipped away the rounds as i could D) done Tomorrow is my last day, then I’m traveling home for the holidays, so maybe some… Read more »
Have a great time back home over the holidays! Hit up some of the no equipment workouts ??
Thank you! Hopefully i can fit tomorrow’s session still in before i go, then yeah, will definitely do some bodyweight training! Maybe more running ?
Movement Primer – Nose Breathing – Done
A. 38/ 38/ 38/ 38/ 39/ 39/ 40/ 40 kg
B. 12 Bench Press (25 kg)
Band Resisted Push-Ups: 5/ 5/ 6 reps
C. E10M, for 30 minutes for times of:
Run 600 Meters (Skillmill)
30 Burpee Box Jump-Overs (20″)
150 Double-Unders
8:00/ 7:47/ 7:50
Double-Unders were a total mess after aaaaall the BBJO ?
D. Five sets for quality:
30 seconds GHD Kayaking
30 seconds Banded Plank Hold
“You’re fine” 🙂
Haha indeed! ??♀️
Primer
2:06/1:54/1:42
A. 225×3/245×3/275×2
B. Done with 185 and green band that was rough!!
10/14 – 10/10 – 10/10
C. Rx with row
7:51/7:29/7:33
4 trips first set of DU, 1 on second, unbroken third
Rows: 3:47/3:44/3:42
Box facing bbjo
D. Done
Tuesday pump session!
A) Just had 5 sets to do this while the class did shoulder press.
Power Clean+Push Press+Power Jerk+Split Jerk
135/165/185/205/225
B) Three rounds for time:
1000m row
50 V ups
25 strict HSPU
23:29
C) Todays part B with DBs
D) Done but hollow hold instead of GHD
?
Primer done
A stayed real light here. Shoulder to overhead still doesn’t feel great on the back. Going to see a “function fitness specialist” today so hopefully will get some long lasting relief and tips to stop dealing with this for good
95 115 135×3 155×3
B 185 and black band
C with row dubs got better each round
8:17 8:05 8:14
D used a pvc for the kayak
Found you’re groove on the conditioning! Now to get that back parking at 100% ?
Primer – 18/12/8 – 2:15/210:2:05(lots of mouth opening last set)
A. 185
B. 165×10 redx10 / x10+x8 / x7+x8
C 500m AR/20BBJO/100dubs
Rest= 2:45/2:17/out of time
RPR treatment ?
Close that mouth! ?
What’s RPR?
Reflexive performance Reset. It will be better utilized before workouts but i have to learn it all first.