A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
B.
Six sets of:
Front Squat x 1 rep
Rest as needed
Loads per set by % of your 1-RM CLEAN – 75, 85, 90, 95, 95+, 95+
(resist the urge to go heavier here…we’ll do some testing tomorrow)
C.
Three sets for times of:
20 Burpee Box Jump-Overs (24″/20″)
10 Unbroken Ground to Overhead
Max Unbroken Wall Ball Shots (30/20 lbs)
Rest 3 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 175/120 lbs
Record the time to complete each set along with your max rep wall balls for each set. A set of wall balls terminates if you drop, pause or hold the wall ball at any point during the set.
D.
Three 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
A, Done
B. 185/205/220/235/240/250 lb
C. I scaled to 135/145/145 lbs for the ground to overhead
8 wall balls in all sets
Total Time: 18:36 minutes
D. Done
A)all as prescribed 18# KB OHS COSSACK SQUATS
B) 100/115/120/130/135/140 (no belt)
C)15:38 65/75/85 (2/4/4), didnt rest 3 minutes because I didn’t see that part ??♀️? got 8/10/4 UB WBS w/20#
D)10#
A. Done
B. Bench and strict pull-ups instead
C. Scaled the weight and focused on going unbroken on the GTOH. Set 1@35kg, set 2@37,5kg, set 3@40kg (split 5+5). They felt heavy!
Times: 3:30/4:02/4:32
WB: 12/13/13
D. Done
They were supposed to be challenging 🙂
Should I try to go heavier the next time and then do smaller sets/fast singles or should I scale the weight and try to go unbroken?
Key word is “unbroken”. Scale so you can at least get the first two sets unbroken then with the last set being a big challenge.
A. Done.
B. Up to 330
C. Done with a 15kg wb.
3:31/4:09/5:10, wb 25/25/25
D. Done
15kg Wall Ball…Yuck!
B: up to 335#
C: 3:52/3:45/4:10, wb 42-24-27. G2o ub/ub/4-1s
D: 2 sets done
Keep up the god work Sam!
Short on time did:
C. Gto were singles
115 – 5:25 / 30
135 – 6:11 / 31
155 – 7:51 / 32 woof
Fun workout thanks Tino!
That last set got you! Solid work Tim!
Ooohhh Coach, so spicyspiski!
A) done
B) FS with 2sec pause up to 320 slick Rick
C) RX
31@ 3:28 UB PS (BJO done at 1:30)
22@ 4:01 UB PCPJ (BJO 1:40)
☝? (Right here is when I did not like you)
21@ 4:44 UB PCPJ (this is big for me) (BJO 1:50)
D) 25/20/15 drop sets
Looks like you had fun today! Nice work Tom!
B)335
C) 36-36-31
103 total
My goodness someone crushed the wall balls today!
Not bad at all! Nice work Bryan!
A. Done B. Up to 173 C. Did all Rx except for the last round @113 to go for UB… which I didn’t do anyway so… ?♀️ (Related question: Is it better to stick with Rx weights if you can go UB for the first 2 rounds and not the 3rd? Or better to just lighten the load on the 3rd set to go UB? I encounter this scenario often and always wonder…) Times/reps were: 3:37 (UB and 25 WBs)/4:00 (UB and 20 WBs)/4:53 (6/4 and 16 WBs). This one got me, but I liked it. Overall pretty happy with… Read more »
You don’t know unless you try! I think you’ve already limited yourself if you don’t believe you can go unbroken (within reason of course) don’t be scared to challenge yourself and test your redline. You chose right! ?
Solid day!
A. Done
B. Up to 140Kg
C. Done Rx, but all fast singles.
3:49/33
4:26/25
4:41/20
D. Done, 10Kg
??
Nice to be back in full swing after vacation to the Stampede ?
A. Done
B. 185/205/225/245/245/255 all with 2 second pause
C. Box wod of 3 rounds: 20 burpees box jump overs/50 cal row/2 min rest.
D. Done
Hope you had a fun vacation!
A: done
B: 235/265/285/300/300/305
C: scaled to 115/135/155
3:41(15)/4:42(16)/5:55(17) 6-4 on g2oh
I’m really not sure what’s going on but my performance has been extremely underwhelming as of late. Thought the scaling would be right but still got destroyed.
D: done
You think lifestyle, sleep and schedule might have something to do with that…? burning the candle at both ends! Hope you find some balance soon!
But I wanna do it all tinoooo!
??♂️
A.) Done 70#KB for rows, 53# KB for cossacks
B.)175/185/205/215/235/245
C.) 4:10-10/4:38-10/4:45-8 95#/115#/115# shoulder and wrist are still messed up pretty bad.
D.) Done 15#
Hope you’re being smart and prioritising some rehab to get back to full health.
Took today easier
B. 155-205
C. 3:30/15
3:48/15
4:30/15
trying to practice 10 footers when the volumes lower. Could have done more the first set but the 2nd and 3rd were getting messy and some 9 footers thrown in
D. 15
Good to see you pushing that 10ft mark!
A. Done
B. Up to 330
C. Yikes, this was a beat down today. Rx 3:33 + 20; 4:58 + 18; 6:13 + 15. Ub on the 135 barbell, 155 went 6/4 and 175 went 4/3/1/1/1. Hottest day we’ve had so far this summer made this a grind, no excuse, should have stayed mentally together a bit more on rounds 2 and 3.
D. Done with 15#
Stay safe in that heat dude!
Run class this with nuno this morning
A. Done
B. Got up to 315
C. 135/25
155/18
155/22 did 33 box jumps for miss counting on 2nd set of box jump overs. Did 3 for missing them and 10 for miss counting.
D. Done with 20 pounders
You and Max are on it! Nice work getting the running in!
A) done
B) until 100 kg
C) awesome workout …each round about 4 min more or less… 21/17/20 wb
total time 18:42 scaled weight on the barbell
D) done with 10 kg dumbbell
Great work Andrea! Good to see you pushed hard and had fun!
Hello! First day of the heatwave 110 outside in Virginia today ??. Needed to workout in the afternoon today instead of morning ??
A) Done
B) 90lb/103/108/113/118/120
C) 65# UB , 15WB 4:37
75# fast singles, 15WB 4:47
85# fast singles, 16WB 4:47
I really thought about giving up on the second round, I was almost passing out because of the heat ??. But then I thought: “I’m a Brazilian working out in the heat so… slow down ok, give up never ??”
D) Did with 5lb DB
Sabrina, please be safe in the heat!!! I cannot stress how important your hydration is. Plenty of electrolytes and extra salt in your food. We don’t want you passing out!!
Thanks Tino! I’ll definitely be extra careful with my hydration. Only Coconut water isn’t enough. Tomorrow and Sunday are going to be worse! ?
A. Done
B. 140/155/165/175/185/195lbs
C. Did Vernon’s conditioning with him instead. 15 cal bike / 15 cal row / 200m run x10 rounds. Forgot to stop my stopwatch but I think it was somewhere around 43:00. Great challenging workout.
D. Done- kept it light 7.5-10lbs so I could move through it as a complex. That burned!
That was very nice of you!! Did he not want to suffer alone?! 🙂
She volunteered ?
Run class this morning
A. Done
B. Up to 315
C. 135/30 – 3:25
155/20 – 3:30
155/20 – 4:00 – Dropped the wallball but picked right back up in this set
Notes: Again worked on straight from OH to ground (no hip/shoulder pause). Stayed at 155 to maintain unbroken.
D. Done with the little 15 pounders
Good to see you getting that running work in!!