**This is a transition week! Have fun with these sessions and know that we have a new cycle beginning on August 1st!**
A.
Every minute, on the minute, for 12 minutes:
Minute 1 –
40-54: 4-8 Ring-Dips
55+:
4-8 Stationary-Dips
Minute 2 –
40-54: 20 Double-Unders + 10 Overhead Squats (135/95 lbs)
55+: 20 Double-Unders + 10 Overhead Squats (95/65 lbs)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – 3-4 Roll to Candlestick
B.
Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
20 Unbroken Wall Ball Shots
If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again.
40-54: 20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target
C.
Three sets of:
Weighted GHD Hip Extension x 8 reps @ 2013
Rest as needed
Trap-3 Raises x 10 reps each arm @ 2111
Rest as needed
Different and fun!
A. – 8 dips / 20DU+95 OHS / 20DU+10TTB / 4 candle
B. – 5 +1 (UB WB are not my thing, super happy!)
C. – first time, stayed light 10#plate, 5#db
Oly Work: Complexes (Snatch+Snatch Balance+OHS) based on programming from Oly coach.
A – Complete. 8 ring dips. Subbed 10 strict pullups for 10 T2B. Wanted to work on those.
B – 6 rounds. Challenging but fun. All those 30# WBs we have been doing help make the 20# not as bad!
C – Done. 45# plate for GHD and 15# for trap raises.
Music to my ears Mike!
A. Complete – Rx, 6,6,8 Ring dips. 4 roll to candlestick.
B. 6 rounds
C. Complete
Done-Not EMOM-
OHS dropped to #85-wasn’t warm enough-DU getting so much better-Excited about that actually 1 set did 18
B. 4 rounds + 400 M run came in @ 20:35
C. Done 2#85 for GHD- 1@15
1@15 for raises 2@ 10
Good work on those DUs
Thank You! So excited to finally make some good progress
Great job Cheryl!!!
A- not able to complete today…
B- 3 rounds, had to stop for a customer with about 7 minutes left.
C- Done. That Trap 3 Raise was new to me. I think I like it…
A .- 8 dips- DU 135# OHS UB- DU & T2B UB- 2 Candlestick ,did my best .
B .- 4 rounds and 400 m run.
C .- done.
off season:
A) scaled weight to 85 I just failed too many times trying to get out of bottom position 🙁 everything else as Rxd not very strong at overhead squats(mobility issues)
B) Rxd 5 rounds ..very hout out there today I give lots of credit to all those athletes that competed in games under that heat.. I cannot complain 🙂
C) 25 lbs GHD
10 lbs trap raise
Hope evryone is doing great! 🙂
The 10 lbs trap raises may be too much weight – I would start you off with 3-5 lbs Lise
Nichole
Ok Coach Ill drop the weight next time for sure ..thank you! 🙂
Romwod dne and m and a done Started today with snatch pull +snatch+hhs worked up to 50kg. Snatch x 2 reps every 90sec at 60kg till i missed got to 15 reps. But felt good, got under bar . Emom. Did 5 ring dips, did 6reps of ohs at 60 first 2 rounds then did 10 for final round. Otherwise wouldnt have made it. 10 rep round took longer than a minute but oh well. B got 6runs in with 7wb last round. Pretty happy with that. Wall balls at 9kg feel good, after doing three months of 10kg. Doesnt… Read more »
A) done; not sure these were on the minute. my timer app, which used to work fine is now putting up videos middle of a workout and shutting off the timer. Any recommendations?
B) ran 50:75:100m out and back shuttle
6 rounds plus 12 WB – hot as H**L in sun – packed my head, neck, upper back and upper chest in ice packs and sat in front of fan until body temp returned to normal
C) done,
Fun day.
My recomendation is get a new app haha. Good job on the amrAp
Odd Steven!!!!!
A. Dips 4-6 strict, 10ohs at 95# and 5 t2b (suck at these and other bar movememts), candlesticks well I did my best at 3.
B. 4rds, 3 reps shy of 5 rds… ran on true form.. need to work on mental toughness, should have completed 5rds but I walked…
C. Done with 45# and 5#db..
Welcome!
Thanks
Welcome! Don’t be so hard on yourself you just started. It takes a few weeks to adjust. We have all been there. 😉
Thanks…
Welcome James!!!!!!
Ouch!! Hotter than I thought
yep, here too
Wow, we have the exact same car and mine has almost the exact same mileage (122895). Bizarre. But mine only said 96 degrees today. LOL.
Where are you at Corey? That is smoking hot!!!
Right outside of Baltimore, MD. A lot cooler today. It’s only 90 with high humidity
Vacation gym.
800m run.
Bench press 135-225#.
A. 4 rds of EMOM:
10-12 stationary dips/8 FS (subbed out OHS)/135-155#/10 T2B and SU’s (no DU’s).
B. Subbed in 20 OHS Bar only (tough movement for me and no WB) and 1-mile run.
C. 3 sets of 8 BB rows @ 115#.
D. 3 sets of 10 decline sit-ups with 50lb bar.
A: Done w/8 dips and 3/leg candlesticks. OHS were not pretty
B: 5+ 1. Head wave hear in MD so heat index says it’s about 105! Alternated 2 rds of run the 1 rd of 30 cal Assault Bike. AB was a killer!!!
C: 25; 30×3- extensions
10; 15×2 / Trap raises
Yup, I actually thought about running instead about 13min into the workout
I no right Corey! It is so hot in Eastern PA. Humid and hot! Caps and I were dripping!!
97 here in the shade! How you liking your grips?
I just tried them today! It’s going to take a bit to get used to.. But I like the feel of them. 🙂
Props to you guys in that humidity. Sounds brutal!
So warm Corey – we are having a heat wave in Portland as well! Plus it was hotter than Hades in Carson!!
A. Completed 8 Dips each round/20 +10 OHS/ 20 +10 T2B UB ea round/4 Candlesticks ea round.
B. (Every 3 min for 8 sets 200m Run, Invictus Endurance)
then Cut B in half
10 Min AMRAP
400m Row (instead of Run)
20 UB WB 14#
3 rounds + 300m row.
C. Completed GHD w/ 25# plate, Trap Raises 8# DBell.
So great to meet you Jean! My husband and I will be down to your gym soon – now that the craziness of a wedding and Games are done! We are taking our honeymoon in 2 weeks so hope to swing by before then!
Endurance program- Vo2Max -8 – 200 meter repeats
A. Done. All move movements done UB, felt good.
B. 6 rounds and 400 in 20 min, then just finished out 7th round WB’s
C. Hip ext with 45#, trap raises done.
Flying out of SD today so stopped into Invictus for a class. Kim coached a nice class. Good warmup, with deadlift and MU catch pointers that worked great.
A. Mobility done
B. Deadlift 6, 4, 2, 6, 4, 2. 275-385#
C. 3 rounds 20 pullups and 40 KB swings 6:51.
Amazing week watching Cheryl and the best athletes on earth compete. So fun! Congrats to you all!! Now can’t wait to get home to see my family. Aloha
So great seeing you!!!
Yeah, awesome. You two look great and happy together.
A) skipped
B) done doing wall balls siting to a 20 inch box – 5rounds and 400 meter run
C) Done
* Running stadiums later
Love the * – stadium stairs are the best 🙂
Bamboo walk 35s men’s bar
Strength
Did a emom 6 mins @140 lb snatches 1 rep happy with that didn’t miss any
Did 20 emom
Wod 6 +400 run full rounds used 20 lb ball
Did rope pulls @190 100ft
Spin class later
Smashing it! Love it!
Hi! I was thinking about u I I will inbox u I saw a show you might be interested in.
Sounds good. Shoot me an IM 🙂
A. Done RX 8 dips each set super happy with power snatching 95# no problem today 🙂
B. 5 +1. It was so hot here and humid. On round 3 dropped the ball at 9 and had to start over ?
C. Done with 35# plate and 12# db
Later hot yoga and rowing. Happy Monday!
keep killing it
Thanks Pete! 🙂
Nice work Tracy!!!
A. Did MU to Dip every thing else as written power snatched 135 for OHS
B. 5+1 ….sub 30 cal assault bike instead of 400m runs, knee is cranky today, bike sucked!
Take care of the knee Pete!
Old hockey injury from college some days are better then others, nothing I can do except surgery and I won’t do that until it’s the last resort
I hear ya! Those old injuries blow! I deal with them with my shoulders.