Dynamic Mobility, Activation and Warm-Up
One set of:
Twisted Cross Stretch x 60 seconds per side
and then . . .
Two sets of:
Wall Slides x 6 reps
Y’s, T’s, W’s
x 6 reps each
and then . . .
Two sets of:
Med Ball Hamstring Curls x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)
A.
Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set.
B.
Twelve sets of:
Banded Conventional Deadlift x 1 rep @40% Bar Weight + 25% Band Tension
Rest 30 seconds
*This needs to be as explosive as possible during the concentric phase
Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 225/155 lbs Deadlift x 5 reps + Burpee Box Jump-Overs x 5 reps
Minute 2 – 50/35 lbs DB Snatch x 8 reps + Burpee Box Jump-Overs x 5 reps
Minute 3 – Toes-to-Bar x 10 reps
55+:
Every minute, on the minute, for 30 minutes:
Minute 1 – 185/135 lbs Deadlift x 5 reps + Burpee Box Step-Overs x 5 reps
Minute 2 – 35/20 lbs DB Snatch x 8 reps + Burpee Box Step-Overs x 5 reps
Minute 3 – Toes-to-Bar x 8 reps
D.
Three sets of:
Barbell RDL x10 reps
Rest 30 seconds
Single Leg Glute Bridge x 45 seconds each leg
Rest 60 seconds
A. Done 7 / 4 / 1 One fail in the last set. Just sank to the ground… B. Not sure how to set these up for appropriate challenge. Just did 95 and an orange band. C. My double nemesis and I failed miserably. Burpees just destroy me as do heavy weights in a metcon. Wasn’t sure whether to scale down the weight or reps. Tried it rx but with only T2B and got a massive two rounds. Then box jumps got wobbly and went to step overs and then down to 4 deadlifts. And then just burpees and then… Read more »
B: done with 125 on bar and our red/black bands…similar to the rogue black band…was prob to light so did 12 sets of 2 C: These $_@&= 30 min emoms are surely going to be the death of me! It seriously took me :45 to mentally prepare and warmup. (After how last week got me, i was NOT looking fwd to it!) Was able to get it all as rx’d. I missed 1 bbjo at min 20 due to a slight stubmle and then ran out of time. So i made it up at the end, lol! The 2nd minute… Read more »
A. 30/9/6 wow lack of muscular endurance on these!
B. 205 plus bands
C. Emom done RX. This one felt good and manageable. These movements are good for me so I was able to move fast.
D. Short on time
Let’s just say done with everything
Hspu 10 5 3
160 with green and purple
emom 9 min got bad 12 got really bad 15 fell apart completely scaled from that point on just to make it to 30
Have been joining team training class on Wednesdays so I can workout with other people once and awhile.
Complex: 9 DL/6 HPC/3 Jerks–failed the jerks once at 110, but then redid
20 min amrap with 3 people equal work: 600m row, 60 wallballs, 60 burpees. A decent amount of rest so you could actually sprint your section
A) SHSPU to 1 ab mat
90s: 15/8/7=30
60s: 5/5/4=14
30s: 5/4=9
B) 165# + 1 black band
C) 225/50# was able to hold: 5DL/3BBJO, 6DBS/3BBJO, 8T2B, tried RX first round but not enough rest for me to sustain throughout, was able to hold 30-40secs on each for 8 rounds, slowed down for the last two, went slightly over
D) 225#/Done
Was late workout out but got it done.
DMA – Complete
A.) Complete – 16 / 7 / 3
B.) Complete with 200# + Black & Red Bands
C.) Complete- Wanted to drop Burpees Box Jump Overs down to 3 after 15th round but held on. Was getting about 25-30 sec rest then drop to 10-15secs in the later rounds. After 15th round I went from 5s on T2B to 3/3/3/1. Last two rounds went back to 5s.
D.) Skipped- ran out of time.
Great job Phil!
Thanks Nichole…those T2Bs are coming along and I no longer dread Burpees over the bar or box. hehe
A. 23/10/6 = 39
B. 160 bar + black heavy band
C. Done Rx – UB throughout, Rounds 1-7 felt pretty good, 8-10 were rough
D. No time
Assault Bike 30/30 for 10 sets warmup held 67 RPM
30 min Emom
DL 185×5 + 3 burpee box step over
DB snatches x 8 + 3 burpee box step over
T2B x 8
Completed all movements UB
Nice Ed! Have you tried the 10 min. Assault Bike re-test yet? Looks like you are going to see an improvement!
Haven’t done it yet. I’ve been mentally preparing Lol ? may try it this afternoon ?
A. 32, 13, 7. I would have to go back and check but I’m pretty sure that is the most I’ve done in the 90 second round. Ohhh, but that EMOM kicked my a$$ back down to earth. B. 185 + 120 band tension. C. Changed middle minute to bar facing burpees instead of BBJO. After round 6, all burpees became bar facing. But kept to the volume of reps (5/5, 8/5, 10). T2B unbroken first 6 rounds then couple sets of 8/2 and 7/2/1. Rough! Did this while an On Ramp class was going on next to me. The… Read more »
lol those poor people hahaha! Great work on your density test!
Thanks Nichole. Yes, I think the gym’s new customer conversion rates may go down a little. Haha.
Back in the saddle! Today I had: A. 4 sets: rest 2 min. Keep pace same10 burpees10 cal ski5 PC 11510 cal row10 burpees B. 5 sets: rest 3 min3 BS 40X1150 for all sets C. 30-20-10BB Walking lunge 55lbscal bikeghd AMAZING DAY. :)So glad to be back to work!! A. Times: 3:36/ 3:51/ 3:58/ 3:59. At firstI was thinking this was for warm up, butthen I realized, duh, since you put samepace, that I should be doing this like ametcon and try to pick a pace and stickto it. LOL. So that’s what I did. PCs assingles, but quick… Read more »
DMA Done
A. 12/8/4
B. Done
C. @ 3 BBJOs, Tough!
D. RDLs @ 60-70-80kg
A. 21/12/8=41. The work here is paying off.
B. 12 regular DL at 375 (82%)
C. Done Rx. 30sec/40sec/25sec avg
Fantastic Perry!
Thanks Nichole!
A. 11/4/3 – glad to finally be getting these with no mats!
B. 205 plus black band (100#)
C. Man – this was rough! Scaled back the BBJO in the middle rounds – a few rounds at 4, then a few at 3, then back to 5 to finish up.
D. Done at 155 (RDL)
That is a huge accomplishment for your sHSPU – awesome job!
Thanks Nichole! Been following some pretty good programming lol
Went and saw chiropractor for my rib today as it felt funky again. He adjusted my whole body and taped up the rib. Not supposed to do anything today. I have a partner (M/F) comp coming up on Saturday and decided that I won’t do anything but run and do mobility until then. Will be back to regular programming on Monday.
Smart decision!! Rest up!
DMA: done
A. 1, 1, 1
B. done: 95# bar & I black band
C. I had to scale the burpees down to 3 & I still missed some. My T2B fell apart quickly. This was tough 🙂
D. done
Nice work Tabitha!
DMA) done
A) 90sec: 17
60sec: 11
30sec: 7
B) 255 with green band.
* don’t know how to figure band tension % so just a guess
C) done: 1st minute about 30 sec rest the second minute was 20 sec rest
3rd was about 40 sec rest
I keep tearing because of the humidity here. My hands I st are t healing up
D) skipped
A. 90 sec 8 UB reps – 60 sec 5-2-1 reps – 30 sec 4 reps
B. 77 kg + O’Neal Orange and Blue band.
C. This WOD appeared to extremely hard because of the Flu. Slow recovery.
1st OK – 2nd OK – 3rd OK – 4th Skipped Deadlift – 5th Sipped Snatch – 6th OK – 7th Skipped Deadlift – 8th Skipped Snatch – 9th Skipped Snatch – 10th OK. Great WOD.
Ohhh I hope you feel better from the flu!
Oh boy
Feel better!
DMA -done
A. Using 1 ab mat – 19 – 12 – 8
B. done using 135 lb. bar weight and band tension 80 lb. (green band)
C. done (scaled burpee box step-overs to 3 from 5); UB on the T2B for all 10 rounds!!
D. done – 95 115 – 120 on the RDL’s
done – averaged 17/18 SLGB’s in 45 s
Well done Barry, was burpees at 5 reps not doable? How much rest did you have after 3 burpees per round?
I did 4 burpees step-overs for first couple rounds. I wanted to have at least 20s rest. The Db snatches were taking me the longest. I was getting about 23s for most of the second half. Could have probably stayed with 4 on the deadlifts + burpees. Thought back to last week where the recommendation was to not change the number of reps involving the barbell. Also, I wanted to make sure I had enough time to ‘chalk-up’!!!
Great job on your T2B!!
Thanks Nicole!
Monster
Thanks Marcos!
You also crushed the SHSPU test! Seems you’ve gotten a big improvement
Master 40+
A- 25-12-3
B- 12 set x 80 band violet
C- Emom 30’ done but i’m sorry ;
1- 5 dead 100 kg + 3 BBJO
2- 6 DB snatch 22:5 kg + 3 BBJO
3- 8 toes to bar
I want to be fit ?
Great work Mirko!!