A.
Complete as many rounds and reps as possible in 5 minutes of:
5 Bar Muscle-Ups
10 Front Racked Reverse Lunge Steps (115/75 lbs)
20 Double Unders
B.
Every 2:30, for 25 minutes (10 sets):
Clean
*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Set 5 = 2 reps @ 75%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 93-96%
C.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed
D.
Every 4 minutes, for 24 minutes (6 sets):
60 seconds of Assault Bike or Row
Note calories achieved in each set. Males, you should be looking for 260 or more total calories. Ladies, I would love to see you at 150 or more total calories.
a) 2 rounds + 15 reps;
b) 70 up to 98kg, (missed some reps, and below percentage);
c) done;
d) 127cal.
A. 3+9 Rx
B. 170/182/195/208/221/235/-/- #
C. SASDLH 135#
BODRF 10/15/20# Db’s
KBC 20 kg
D. Row 32/31/31/27/25/30 (176 cal)
Anyone use the rogue echo bike. Is cals the same
on them. I feel like they are harder but it could just be me
A. 4 rnds (subbed 145# seated row for the MU)
B. Skipped (will do tomorrow instead of jerks- supposed to lay off OH right now to rest shoulder)
C. done- DL @124# kb, 12# db flys, 26# double kbs
D. done on assault bike- did this alone & messed up; only gave myself 30s rest btwn 1 mins runs- sucked.
A) RX 4 rounds
B) Power clean + clean t&g: 60/65/70/75/80/85/90/95/100/105kg
C) Done
D) Row: 29/30/29/27/26/29= 170 reps
A: 3 rnds + 23 reps
B: (Brace yourself for metric numbers aka kilos): 85,85,90,90,95,105,110,115,115,120
C: Done
D: 46, 37, 32, 32, 29, 32 = 208 (auuuuch)
B: 185/195/215/225/245/255/275/285/295/295/305
A: Did 8 min AMRAP, ~5 rounds I think?
D: 260, lol. 35-32-31-28-31-33 = 190
A. 3+3
B. 165, 165, 175, 175, 185
C. Done
D. 19+20+19+19+18+18=113 Cal AAB
A. Just did DU and reverse lunges b/c of my sore/tweaked elbow. Lost track of how many rounds but it was a lot.
B. Up to 175, which went really well…then I put 185 on the bar and totally got in my own head.
C. Skipped
D. 23, 21, 20, 21, 20, 21 = 126 (+5 from last time)
A. 2 rounds with band assisted bar MU – back to basics to try and get rid of the chicken wing
B. Up to 195 (97.5%) with no misses
C. Modified for time
D. Row: 24/24/25/24/24/24 = 145….. 7 cal improvement from 2 weeks ago so this made me happy!
A. 5+14 RX. MU unbroken, double Under’s were a hot mess
B. Up to 150. Tie PR
C. Done
D skipped
A. 4+30
Did one round of BMU and then ripped open my big rip from Sat, so subbed the BMU for two 5ft handstand walks.
B. Up to 145. Cleans were awful today so stayed there.
C. No time
D. 131: 25/21/20/21/20/24
Improved from last time by 13 cal.
A) 4+7
B) 70/74/80/86/90/96/100/104/108kg(fail)- My PR is 106kg
C) Done
D) 133,2 total. Shameful, bike is my weakness.
A) 4+4
B) up to 310(1RM is 316)
C) 100/100/120lb DB, 15lbs for flys, 35lb KBs
D) 35/33/22/25/23/22 – dead
A. 3+15
B. Up to 290, missed 300 twice, got under it but was forward. Came in directly after a 2 hour car ride and was feeling it as weight got heavier.
C. Done with 100/100/120 for holds, 15# for flys, 35# kb curls.
D. 37/32/30/31/30/31 – 191 total, this was chaos. We had to share bikes during class, so it was probably :50 – :53 seconds each time due to the switch offs and seat adjustments.
A) 4+15
B) up to 290 (~95%)
C) 40kg KB / 15lb DB / 8kg KB
D) only 2 rds, work called…79cal, could barely walk out of gym, pump was real
Who got 260?!?!?!…?not this guy
A) 4+1
B) up to 278 smoked from yesterday DLs 287 was a sweet clean pull…
C) 70/30/70
D) 131 had to do something in between to validate why I suck on the assault bike
60 sec max rest till 2 minutes as many 120 lbs sand bag cleans one min rest one minute x 6
10/10/8/8/6/6
A. 3+13
B.198/213/228/245/260/275/283/290
C. 44/37/34/29/28/28= 200 ouch, haven’t done these intervals in awhile
FYI disqus/blog on iPhone is being out of control buggy the last week or so
Yup we’re on it. Disqus is having issues across all blogs, hopefully it’s sorted soon. Works fine on your desktop. Just a pain on your phone!
Ok awesome thanks!!
Thanks Coach! Dang technology…??
??
A. 3+18 with 85
B. 121-187, 193F
Took me a few tries to get 187. A little weak in the hole bc haven’t been squatting much. Pull feels fairly good considering. Also did bike first ?
C. Done
D. 23/21/21/19/18/18 = 120
Tried to be more consistent this week and smarter with pacing. However, overall cals were less than this test 2 weeks ago
My goal was between 123 and 130.
I’m sure it was the bike that made your legs feel a little weak not so much the lack of squatting 🙂
Probably 🙂
Got a buddy to suffer with me tho so didn’t want to pass that up
Ps, the buddy puked 🙂