Primary Strength Session
A.
Strict Overhead Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 5 reps @ 80%
*Set 8 – 3 reps @ 85%
*Set 9 – 1 rep @ 90%
Rest exactly 2 minutes between sets.
B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest as needed
C.
Every minute on the minute for 10 minutes (5 sets):
Odd Minutes: Deadlift x 10 reps @ 315/215 lbs
Even Minutes: 5 Burpee Box Jumps (24″/20″) + 12 Toes-to-Bar
Primary Conditioning Session
A.
Five rounds for time of:
10 Thrusters (95/65 lbs)
5 Bar Muscle-Ups
10 Thrusters (95/65 lbs)
50 Double unders
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.
Strength Accessory Option
A.
Three sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible)
Rest as needed
B.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
C.
Two sets of:
200-Foot Overhead Yoke Carry
(drop at 50-feet, and come back – go as heavy as possible)
Rest as needed
D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rowing Endurance Option
For time:
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Do not deviate from the prescribed strokes per minute. Aim to make each stroke smooth and efficient.
Running Endurance Option
Beginner:
Four sets of:
Sprint x 30 seconds
Rest x 2 minutes
Followed by…
Two sets of:
Sprint x 60 seconds
Rest x 90 seconds
Intermediate:
Five sets of:
Sprint x 30 seconds
Rest x 120 seconds
Followed by…
Two sets of:
Sprint x 60 seconds
Rest x 90 seconds
Advanced:
Six sets of:
Sprint x 30 seconds
Rest x 120 seconds
Followed by…
Two sets of:
Sprint x 60 seconds
Rest x 90 seconds
Post your distances to comments.
Rowing Session
2000m 22 s/m
2000m 24 s/m
2000m 26 s/m
22:42 average 1:53.5/500m
Primary strength
A.) 5@135, 3@145, 1@155
5@145, 3@155, 1@165
5@155, 3@165, 1@175
B.) 8@265, 6@320, 4@375, 2@425, 2@475
C.) Emom done as Rx??
D.) 15:17
Primary Strength
A. 115/125/135/125/135/140/135/140/150 – had to lean back too much definitely mobility
B. 225/270/315/360/405
C. Modified to 6min, Deadlift 5 reps @ 315 and 8 T2B
Conditioning (Class WOD)
14-12-10-8-4-2 Front Rack Lunges @ 155
6-5-4-3-2-1 Bar MU (sets of 3)
Time: 9:20 -HR spiked early
If we have to scale the deadlift emoms, how should we scale? Should we scale the weight to a percentage and keep the reps or should we keep the weight and scale the reps? Also, if we cannot complete the emoms as written should we scale the reps so that it fits in a minute or can we keep the reps and scale by going every 90 seconds instead of every minute? Sorry for so many questions but I’ve been scaling these every week and I just wanted to hear a coach’s perspective on what the priority should be….
Primary Strength:
A. Last three sets at 180, 190, 200
C. Done UB
Primary Conditioning
A. 14:39 u/b thrusters and mu. Tripped up twice on DU. Could have pushed more but wanted to keep my thrusters smooth and UB.
Couple long flights and I’m back in the right time zone ?
A. Done off of 135
B. Worked up to 335# for 2
C. Emom complete… Much better than last week’s
D. Thruster bar muscle ups: 12:37
Solid work on that conditioning piece Jenna!
Strength
Strict press done
Deadlifts Done
Emom
Done rx that was harder than I thought
Primary con
Done 15:32 all unbroken tripped up on du once I think I could go a little quicker but only got 5 hr sleep last night
Make sure you get some more sleep tonight!
Body didn’t respond today
Starting failed strict presses early and switch to push press
Then dead lifts got up to 398 failed 2 rep but all building were rough
Dipped on Emom because legs
Did 5rft
50 dubs
5 mu
Then E45 for 5 sets
12 toes to rings
Sound like you’re a little brat dude. Make sure you’re body is able to recover
Harsh, Coach lol.
Haha ooops that was supposed to be beat up
Session 2
A. Deadlifts 195-230-270-310-350
B. Scaled deadlifts to 285 and did 295 on last set. Not sure how everyone is so good at deadlifts lol everything UB but deadlifts were very difficult even scaled
C. Banded marches done with black band and 30lb med ball
Hip thrusts: 205-225-245
D. 200ft OH yoke carry 215lbs, 235lbs
E. Hercules and pat raises done with 5lb DBs
On the road to getting stronger! Keep working hard and eventually that 315 bar will be in your sight!
Will do, thanks Tino!
Primary Strength
A. Press done upto 80kg x1
B. Deadlifts done upto 197.5kg x2
C. Done
Primary Conditioning
A. 12:12 rxd
Primary strength:
A. Strict press 65/70/75/70/75/80/75/80/85
B. Deadlift 100/120/135/155/did one at 175 then on my second one I shifted forward and it pulled on my hips funny so these went well up until that last set
C. Skipped this part for hips/back
Primary Conditioning:
A. 15:06 @55 scaled reps to 7 for thrusters(made sure I did these unbroken) and 2 bar muscle ups
Keep pulling that bar back!
Session two
Deadlifts: 50 60 and 70 percent done with a belt to cue bracing and no hook grip double overhand. 80 didn’t budge without hook grip and 75 felt strained once I got past my knee. The fact that I was able to pull from the floor was encouraging. Baby steps
Primary conditioning: did push press from the rack instead of thrusters.
12:13 everything but du ub
could push the pace a little more tonight. Have felt a little bit better each of the past two days.
Strength:
A) 140/150/160/150/160/170/160/170/180 These felt solid today.
B) All sets based off 500
C) Done
Conditioning:
A) 10:40 All sets unbroken. Just tried to keep the heart rate low and stay in control.
Doing banded marches and rowing now
Thats a solid time dude! Nice work!
Thanks coach
Good work on that conditioning bro! I tried to catch you at the end and just didn’t have it haha!
Haha that was a lot of thrusters today! Nicely done!
Low heart rate and that fast, pretty work man! Got something to shoot for…keeping my heart rate down that is cause I’m not gonna come close to that time.
Haha thanks tom. It was a pretty uncomfortable workout for me.
Night
Deadlift
*Set 1 – 50% x 8 reps 165
*Set 2 – 60% x 6 reps 200
*Set 3 – 70% x 4 reps 231
*Set 4 – 80% x 2 reps 265
*Set 5 – 90% x 2 reps 300
For Time (8 minute time cap)
15 – 12 – 9
Deadlift 365/255
15 Chest to Bar Pull-ups
12 Bar Muscle-ups
9 Ring Muscle-ups
7:14- used 235 and didn’t push too much, just wanted to see what it felt like.
A. Done off 110
B. Done off 295
C. Done
Conditioning
A. 15:22rx
A. 135, 142, 152, 142, 152, 162, 152, 162, 172
B. 230, 280, 325, 375, 415
C. Done
Conditioning
A. 11:46. We lowered the DU to 30, and did them with a Zeus rope. Everything unbroken on all rds.
Did hip thrusts
PM Session
Conditioning:
13:03 everything unbroken. Paced pretty easily for the first four rounds and then hit it hard for the last one. Bar muscle ups are finally feeling good. Hitting at my hip instead my rib cage.
Lateral shoulder raises with 8s
I’ve been recovering pretty well by not doing extra accessory work and that’s allowed me to focus on my movements and hit the workouts with intensity. Funny how following your guys’ directions actually helps!
Sometimes we come up with good answers and direction that potentially could help ??
Great to see you feeling good and training well!
Strength
A.155/170/180/170/180/190/180/190/205
B.235/285/335/380/425
C. Completed all unbroken, did 8x T2B each round
Primary conditioning
16:00, was smoked after EMOM work.
Rowing Endurance
1:57/500m, 1:54/500m , 1:51/500m average 1:54.3
A. Press up to 90kg, felt good so I did it for a double.
B. Deadlift up to 230kg x2
C. Deadlifts we’re pretty easy so I bumped up each set. 143kg, 153, 163, 173. 16 seconds each round. Slowest round of BBJO and TTB was 0:34
Accessory and conditioning tonight.
Prolly cause you deadlifted the gym…twice!
S1
Rowing option
S2
Strict Press
Worked up to 170 which is great for me so I was happy about finishing here
Deadlifts done
EMOM done
This was so much more chill than 2 weeks ago with the muscle up and dips. I liked this one.
I called it here today. I haven’t been feeling 100%. Tried a few Thrusters and my head just didn’t feel right.
Feel better Andrew!
Preciate it Hunter
I feel the same way right now Andrew but I’m gonna take a crack at this metcon.
Get after it buddy !