A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
Build over the course of the 8 sets to today’s heavy.
C.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 18-20/12-15 Calorie Row
Minute 2: 13-15 Burpees Over Dumbbell
Minute 3: 20 Alternating Dumbbell Snatches (50/35 lbs)
D.
Four sets of:
12 Alternating Dumbbell Bench Press
(hold opposite arm locked out)
Immediately followed by . . .
Max Rep Feet Elevated Push-Ups @ 50X1
Rest 2 minutes.
E.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds
A. 135 /155 /165/180
B. S. Clean and jerk (no rack)
200/210/220/240/255/270/280/290
C.done :
25 A. Squats (no rower)
13 Burpees
20 DB snatches
D. Done
E. Done
Nice work Ismael!
A) skipped
B) up to 155
C) 13 cal row
13 burpees
20 dB snatches ? working out in the sun always makes me feel out of shape ?
D) 35# dB
10/10/10/10 push-up
E) ✅
Those Emom a in the heat are ? stay safe!
A) up to 105. These are feeling great
B) up to 185, failed jerk @190
C) done Rx 13/15/20
d) done
Then paddleboarding
Thanks Tino! Hope your Friday was awesome!
?♂️ ??
A) 45lbs/95lbs/135/135
B)205/225/235/245/255/265/275(failed jerk)/285(failed jerk)
C)Done 18 Cal Row/13 Burpess over DB/20 Snatches
D) Done with 50s
E) Done
Good work today!
B. 200 in 5 sets back felt a bit off…
C. 13 cals/15 burpees/20 snatches consistent on all rounds even when my rower damper was changed and used as a race track between rounds ??♀️??♀️??♀️
I might take tomorrow easy depending on how my back feels!
Joys of being a mom! What’s going on with your back?
It just needs my monthly tune up with release! I’ve had to do some extra baby carrying (in a back pack) for longer periods of time during the day and it just makes it super tired! I’m not in pain… I can just tell it’s overly tight!
Get on releasing that psoas!
https://youtu.be/W_hr7X5oXzM
A. Squat Jerk: 120×3, 130×3, 140×3, 150#x3. Felt more comfortable sitting under the bar this week.
B. FS + J: 145, 155, 165, 175, 180, 185, 190, 195#. Super happy with this!
C. 7 sets for EMOM: 200 m run, 10 Burpees over DB, 16 Alt. DB Snatches @ 40#.
D. 30#x12x3 Alt. DB Bench Press; 8×3 Push-ups @ 50X1
Getting flexy in that squat jerk! ?️♂️
A.
Every 2 minutes, for 8 minutes (4 sets):
Double unders x 30 reps
B.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat 140 kg
Followed by…
Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 85-88% 130 kg
C.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 12-14 Calorie Assault Bike
Minute 2: 13-15 Burpees Over Dumbbell
Minute 3: 10 Right Arm Dumbbell Snatches 22,5 kg
Good job! Next time we do this a good goal would be to hold your highest number of those ranges the whole time
Thiis was the highest number possible??
A. 95/135/155/165
B. Built to 245#
C. Class WOD
D. Done with 55# DB, Push ups 12/12/10/12
E. Done with 45# plate on back, 53# KB carries
Solid work! Enjoy your weekend
A) done @ 40, 50, 60 and 70kg
B) Done @ 60, 70, 80, 90, 95, 100, 102,5 kg (failed Jerk – racked and did it after 5 sec break), 105 kg (fail Jerk, did as previous)
C) 7x 15 Cal, 7x 13 Burpees and 7x 20 Snatches ??????
D) Done
E) Done
Looks like you had fun Kasper!
A. 95/155/175/205
B. Up to 295 missed jerk at 325. Did power jerks today and just threw it too far forward
C. Done 20/15/20. Did the higher numbers for you today Tino!
D. 60# push ups tempo was brutal
E. Copenhagen planks and suitcase carries
Thank you, I appreciate your willingness to suffer for me 🙂
It’s the least I can do
Did you rock the 60# DB on the conditioning today?
Lol nah I have one 50 but don’t have a pair currently
Hello!
A) 45 – 55 – 60 – 65lb
B) 75 – 80 – 85 – 90 – 95 – 100 – 105 – 110lb (PR is 115lb). All Push Jerks because Split bothers my knee.
C) Row: 3×12/11/10/10/11 cal
Burpee Over the DB: 7 x 13
DB Snatches: 7 x 16 (30lb)
Not a good combination for someone that suffers from Motion Sickness ?? One more round I would definitely ? ?.
D) 25lb Alternating DB Bench Press / Feet elevated Push Ups: 7/7/6
E) 25kg Chinese Plank / 20kg KBs
Have a great day ??!
Rough day!! Lets get that knee healthy…and try not to throw up 🙂
Did some emom also with rowing yesterday, as well as the really same dumbell bench press stuff, so changed a little today Instead of A-B, did some turkish get up (still no weightlifting) C) did row and bike erg alternating, other than that the same workout Had to do 9-8-10 reps in the 6th round, otherwise i would have died for sure, in all the other 6 rounds (1-5th; 7th) 18 cals, 15 bp over, 20 dumbell snatch with 22.5kg D) done with dip rings E) done without extra weight to the plank and leight weight for the carry First… Read more »
Great to see you back hitting ALMOST everything!! Now to keep you healthy!!
For the first week back, it was more than enough. Probably done for the week, we’ll see. Also got finally my new nano x shoes, they are really great 😀
Not as good as Nike ?
I got a metcon 5 as well, really like it, but on the side by the rubber sole, where the shoe bends, it came off the material. I’ve changed the first one back after 2 weeks, because the same problem happened. By the 2nd one i just get used to it 😀
A. 135/165/185/200#
B. Built to 315#
C. Cal Row- 18/18/18/18/16/16/16
Burpees Over- 13×7 sets
DB Snatch- 20×7 sets @ 50#
D. Done- 85#…..14/11/10/10 pushups
Nice work!
A) 115/135/145/155
B) 185/195/205/215/225/235/255/265 (f) pr attempt
C) 18 cal/13 lateral burpees/20 alt db snatch
D) done with 65lb DBs Push ups 6/5/5/5
E) done with 70lb KB and 45lb plate
Great work hitting 255!! Front Squat or jerk PR attempt??
Thanks Tino! PR jerk attempt. My front squat PR is like 70lbs higher than C&J ??♂️
Overhead mobility…?♂️
Dude me too! Identical!!
A. 95/100/105/115
B. 155/175/195/205❌/205/215/225/235
C. These EMOMS have to be the hardest thing we do lol and i cant even hit the Rx numbers. Set out to hit 13cal/13burpee/16snatch. Ive been more or less sprinting to get the work done and have a longer rest AKA jacking my heart rate and hoping it comes back down. Learned that i should try pacing it so that my rest may be shortened but my heart rate has less to come down from.
D. Press 50/55/60/60×12. Push-ups w. feet on bench 6/6/6/6
Sometimes a little sprint ends up being a nice way to go about it. As long as you get the work done and find you are recovering then nothing wrong with that.
Knowing the proper stimulus/effort is definitely still something i havent learned in all my years.
A. 45 65 85 95
B. 305
C. 20 cal 13 burpee 20 snatch
D. 55 dbs 20 inch box decline push up
Good job today!
Howdy!
Due to work had time only to do Conditioning and Accessory, parts C, D and E.
C. 15 cals, 12 Burpees Over DB and 20 Snatches.
D. Worked with 65 lbs DBs and push ups wee 12-13-10-8.
E. Done with 90 lbs and carry with 32 kg.
Have a great weekend!
Glad you were still able to get some good work in on time crunch! Have a great weekend too
A) ✅ kept it light 35-45 for mobility focus
B) ✅ 55-85-105-115 … stopped due to tightness in IT band
C) ✅? 12cal row – 13 burpees – 20 snatched @25# (no 35# DBs at home)
D) ✅
E) just plank holds – 25# plate
Not another injury?! ??♂️??♂️
Hahaha no, trust me … nursing the same one but taking the full week off coming up and focusing on mobility! ??
A. 30/ 35/ 40/ 45kgs
B. 80/ 85/ 90/ 95/ 100/ 105/ 110/ 115kgs – this is my C&J lifetime PR
C. Cals row: 18/ 15/ 15/ 15/ 15/ 13/ 15
Burpees over DB: 7×13
DB snatches: 7×20
D. Alt. DB Bench press with 2x30kgs
Tempo feet elevated push-ups: 7/6/4/6
E. Done with 25kgs plate on back
Suitcase carry with 32kgs KB
Should have went for a PR!!! Flying dude! Keep up the great work!
A. E2M, 8 min: Squat Jerk x 3 reps @ 15/ 25/ 25/ 25/ 30 kg B. E2M, 16 min: FS + Jerk @ 35/ 38/ 40/ 43/ 46/ 46/ 47/ 48 kg C. EMOM, 21 min: Minute 1: 12 Calorie Row Minute 2: 13 Burpees Over DB Minute 3: 16 Alt. DB Snatches @ 12.5 kg ?? D. Four sets of: 12 Alt. DB Bench Press @ 12.5 kg Feet Elevated Push-Ups T: 50X1 @ 5/ 5/ 5/ 5 reps E. Three sets of: Plank hold x 30 seconds @ 15 kg 150-Foot Suitcase Carry (each arm) @ 15… Read more »
???