Primary Session
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 3 minutes, for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)
immediately followed by. . .
Every 3 minutes, for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)
immediately followed by. . .
Every 3 minutes, for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving)
B.
Three sets of:
10-12 Bench Press
Immediately into…
Max Reps of Band Resisted Push-Ups
Rest 2 minutes
C.
Complete rounds of 21, 18, 15, 12 and 9 calories of (ladies: 18, 15,12, 9 and 6)
Assault Bike
*20 Kettlebell Swings (32/24kg) after each set of calories
Rest 5 minutes and then. . .
Complete as many rounds and reps as possible in 15 minutes of:
200 Meter Run
5 Muscle Ups
D.
Two sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes
E.
Five sets for quality:
30 seconds of GHD Kayaking
Rest 15 seconds
30 seconds of Banded Plank Hold
Rest 30 seconds
Strength Accessory Option
A.
Three sets of:
Pronated-Grip Strict Pull-Ups x Max Reps @ 21X0
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps @ 21X0
Rest 3 minutes
If you are currently unable to accumulate 18+ reps per set, please add 15-20 Banded Lat Pulldowns immediately after your supinated-grip pull-ups.
B.
Three sets of:
Single-Arm Banded Dumbbell Rows x 15 rep each side @ 2111
Rest 45 seconds
Banded Russian Twists
x 30 seconds each side
Rest 45 seconds
Engine Accessory Option
Every 9 Minutes, for 36 Minutes (4 sets) for times of:
100/70 Calories of Assault Bike
Strongman Option
A.
Every minute on the minute for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips (Heavy)
When the running clock reaches 10:00…
Three sets of:
100-Foot Sled Push*
immediately followed by…
Sandbag Squats (Bearhug) x Max Reps (If you hit 25+ then its too light)
Rest 90 seconds
*Sled Drag Choose a weight that allows you to get 100-Foot on the push. Try to move the sled as fast as possible.
B.
For time:
200 Meter Sand Bag or D-Ball Carry (150/100 lbs) (anyway)
20 Sand Bag or D-Ball + Burpee Over Box (150/100 lbs to 36″/26″)*
200 Meter Sand Bag or D-Ball Carry (150/100 lbs) (anyway)
*Lift your sandbag over your box, perform a burpee then jump over the box. You may use your hands to get over the box
Every 6 minutes, for 12 minutes (2 sets) for times of: 20/15 Calories of Assault Bike or Bike Erg 10 Dumbbell Front Squats (35/25 lb DBs) 50-Foot Farmer’s Carry 50-Foot Double Dumbbell Overhead Carry 50-Foot Farmer’s Carry 50-Foot Double Dumbbell Overhead Carry Nose breathing = done A. For max reps: 165/115 lb Push Press @ 13X1 – 8 Rest 60 seconds 165/115 lb Push Jerk – 10 Rest 2 minutes 135/95 lb Push Press @ 13X1 – 10 Rest 60 seconds 135/95 lb Push Jerk – 12 Rest 2 minutes 115/75 lb Push Press @ 13X1 – 10 Rest 60… Read more »
Consistent! ??
Did the running accesory from yesterday.
200 meter @90% of 1 mile pace
400 meter @100% of 1 mile pace
Rest 2-3 minutes
8 sets
Had an average split of 2.20 lowest was 2.15 highest 2.25
Also did a gymnastics session today.
I still can work on my gymnastics pretty well so its my goal to improve this by a lot upcoming month.
Solid day! ???
Warm up done.
8s at 105lbs
6s at 130, 145lbs
4s at 160, 165lbs
Bench Press: 12 at 125lbs, 10 at 140lbs, 10 at 140lbs
Band Resisted Push Ups: 15/12/9 – those second two sets of bench press were very different from the first set.
C: 8:26 – UB KBs
9 + 0, I maybe could’ve pushed 10 rounds. MUs were smooth like butter today and my last set looked like my first set. Biked 400m on C2 since it’s 14 degrees F here.
D & E done.
Rested and ready to rock! ??
A 80kg 10x all sets
110kg 8/8/7
130kg 5/4/4
B 110kg
12/12/10 reps
Push ups 32/23/17
C 7:12
All kb’s unb
9 rounds + 200m
Mu unb
D done with 17,5kg
E done
Looking good! How’s your legs feeling?
Lol still sore, esspecially glutes
Sorry late comment
Finished 75 cal abike + 100 american swings 32
7:12 is really good time
A. 40kg-8 reps
47,5- 6 reps
52,5-4 reps
B.
40 kg 10 reps
5 push ups all set
C. 11:57 KB 24 kg Swings Usa 12-8 all
Amrap 6 R +100 m run
RMU Ub/Ub/Ub/4-1/Ub/1-3-1
D. and E done
In the Evening Gymnastic Skills
I’ve been trying to learn to handstand without a wall for a while, but I keep falling
Any video of those handstands?
I have a video, should I send it to fb?
Primary

A.
50-54 kg 10-8 rep
60-65 kg 8-8 rep
70-75 kg 6-6 rep
B.
73 kg 12 rep
8-12 push-up
C.
9’22”
kB unbroken
Amrap 15 min 6 round + run
Run ( in the box)
Mu unbroken
D. E.
Done
In the afternoon Engine option
???