A.
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
B.
For time:
100 Double Dumbbell Shoulder to Overhead (50/35 lbs)*
*Every time you break a set perform 50 Double-Unders. A set terminates at any point that the barbell is rested in the front rack or overhead for more than one full breath (exhale & inhale)
C.
Four sets of:
60 Seconds of Max Calories of Assault Bike
Immediately followed by. . .
Max Reps of Unbroken Wall Ball Shots (30/20 lbs)
Immediately followed by. . .
15 Chest-to-Bar Pull-Ups
Rest 90 seconds
D.
Three sets of:
Alternating Single-Leg V-Ups x 10/20/30 reps
Straight Leg Bottom Balance x 30/45/60 seconds
Elbow Plank x 30/45/60 seconds
Elbow Jack x 10/20/30 reps
Rest 2 minutes
A. Done with 10lbs DBs B. So much to work on my pressing. Took me a whole 15:25 with 30# did 15/15/15/15/15/15/10. Also, I did not have a good day with the DUs I’m just learning them so target was 15, I can usually consistently hit 12-15, if not I do a SU/DU but they were NOT flowing today. Still finished it. C. Did kipping pullups 3:37 380W 15CAL 20WB 12 (4-3-2-2-1) – Rested 2:30 4:50 380W 15CAL 20WB 12 (3-3-2-2-1-1) – Rested 1:30 3:31 280W 11CAL 20WB 15 (5-5-5-5) – Took out the grips and it all changed! duh… Read more »
Done one day late
A: 5kg DB and 2,5kg plages
B: 8:59 RX ?
C: 21/17 – 17/17 – 15/15 – 15/20 (need practice enjoying the pain) ?
D: done
A) done
B) 6:47 Rx this took me a minute to get into a groove for some reason
C) bike: 21/18/17/20
WB: 31/30/28/30
CTB: done Rx
D) done. Liking these core workouts
Thanks Tino! Hope your day was great!
??
A) Done
B) 6:53
C) 21/16
18/17
18/18
18/19
D) Did 5k bike erg, with 15GHD sit-ups every 1k.
Fun days work! How long did that bike Erg take?
Not exactly sure. The bike portion was 9:58, so probably around 12:30 total. Roughly guessing :30 per round of GHD.
A) Done
B) #25 db’s. 6:15
40-30-30, dubs ub.
C) Bike: 16/15.3/15.1/15.2
W.B: (#15) 18/23/21/26
C2B: 8/7 singles
D) 1 set: 20 single leg v-ups, 30 sec straight-leg bottom balance, 60 sec elbow plank, 20 elbow jacks.
Nice job Leslie!
B: 11:43. Used 55# DB. We only had one set at the station
C: Total Cals and WBS= 143 (27/8, 26/8, 24/10, 25/15)
Those extra 5lb. ??
Nice work!
Did “Capoot” yesterday. Followed Vittorio’s lead from last week or so, and modified pushups to situps/ 10 pushups each round):
47:08
90 situps/10 push-ups
800 m run
65 situps/10 pushups
1200 m run
40 situps/10 pushups
1600 m run
15 situps/10 pushups
2400m run (400m too far, because I can’t do math! ?)
Ha! Good to see you listening to your body and adjusting accordingly
A. Bicep/Tricep Opener Done
B. 9:23 using 40# Double DBs (34 second PR!–Last time we did this in Feb. 2018, I had 9:57)
C. 3 sets done of ME DB Thrusters @ 40# with 10 C2B Pull-ups: 23, 21, 19
D. 3 sets of the core work done using the intermediate level.
Great work! Congrats on the improvement!
A. Class wod:
800m run
40 WB
30 T2B
20 strict HSPU
5 rope climbs
800m run
13:26. Climbs were hot garbage it’s been a while
B. 9:30rx 30/20/20/15/15
Was super blown up from class. Definitely redlined that second 800m
Not surprising after doing a workout before a training session 🙂
Yeah it’s tricky right now. No open gym time so I can only do class and pray someone is sticking around after
A) ✅
B) 8:49 rx
Broke 5 times. This is definitely a challenging one for me super long arms did push press until last 30 reps switched to push jerks shoulders were done with me ?
C) Assault bike
18/17/20/18
Wallballs
25/25/25/25
Was gonna go for more but wasn’t happening today so stuck with 25 and wouldn’t let myself do less even though I wanted to ?
Did DB hang cleans since no bar access 35# x 15 reps all UB
D) ✅ Holy abs that was a good one!
Love that you set the number to minimum 25 and hit it.
Gotta go for it!
Two sets of:
Right arm Biceps Opening Curls x 5/5/5 reps 12 kg
Rest as needed
Right arm Triceps Opening Extensions x 5/5/5 reps 12 kg
Rest as needed
B.
For time:
60 Right arm Dumbbell Shoulder to Overhead 27,5 kg 25 10 15 10
Every time you break a set perform 50 Double-Unders.
10′
150 double unders
C.
Four sets of:
60 Seconds of Max Calories of Assault Bike
Immediately followed by. . .
Max Reps of Unbroken Wall Ball Shots
Rest 90 seconds
Cal: 20 18 16 17
WB 20 20 20 20
Definitely gamed those wall balls a little to much 🙂
Could have done a little more of wall balls (not of assault bike) 🙂
A. Done
B. Class WOD
C. 18/27, 18/28, 17/27, 17/30 Recently moved back to NY and we don’t have any 30# WB so I used a 20.
D. Done
Need to invest in that 30lb. Hope the move back to NY went well!
A. Done
B. 9:07 Rx
20/20/10/10/10/10/20
This was really hard for me. My shoulders do not have the strength/endurance for things like this.
C. Done 15:48 Rx with Echo.
Echo – 20/22/22/23
WB – 21/21/22/23
C2B – 10/5 throughout
D. Done
Found something you love just as much as strict HSPU and HS walking ?
Lol!! I was so humbled. On the up side I got a lot of DU in. ??
A) Done
B) 8:49 RX, did 5 sets of 20 every 2 min. I liked that strategy, though it was really tough to make yourself pick those dumbells up
C)
AB: 21.6/21.1/20.4/21.5
WB 11/11/11/11 (I was really disy after Assault Bike)
C2B: Done! Been looking forward to these with fear. 4 months since I did these the last time! Been trying to do strict pull-ups to keep the strength
D) Hardest part of the day ?
Loved todays programme! Everything was about pushing your body to just do it
Awesome to see you had fun and pushed hard today! Nice work!
Hello!
A) Done
B) 8:13 with 25lb (30-20-20-16-14). Tripped once each set of DU
C) Echo Bike Cal: 15 – 13 – 13 – 14
WB (20lb) : 15 – 16 – 16 – 17
C2b/PU: Broke in three sets each round
??
D) Done. Love this!
Have a great day! ?
Another solid day!
A. Done
B. 7.42, 30/20/20/16/14. Du’s as 60 singles. What a shoulder burn ?
C. With strict pullups.
AAB 31/17/18/18
Wb’s 20/16/16/16
All pullups 5/5/5
??? This was disgusting ???? went too hard on round one, after it just tried to survive ?
D. Done
Worked on du’s a bit. Good day after a long shift and minimal sleep ?
Damn you went out hot!!! ?
Hope you get some good rest tonight!!
A. Done
B. 4:01 RX 56/30/14
Remember doing this awhile ago did it in 2 sets but don’t recall time
C. Done RX 15:54 total time
Assault bike: 29.6/25/23.8/24.9
Wall balls: 30/22/22/20
C2b: ub
D. Done
Just out of curiosity, push jerks or push presses? That is some impressive performance…as always
Thanks man, went with push press the whole way for this!
Now I’m curious and definitely will give it a shot again with push presses. I thought before the workout, that push jerk is the way and didn’t even think about it during the wod. Should have 😀
Always moving too fast ?
Solid work!
warmups done
B. 5:29
40/20/15/25
wasnt sure if i was going to get the last 25 unbroken but said skrew it i’m getting this done
C. nasty!
bike cals: 19/18/16/17
wallballs: 32/27/26/31
c2b unbroken
legs shaking bad that last set wobbled to that pullup bar
abs done
Great job going for it on those dumbbell push press!
What can I sub for CTB we have no bar access
Dumbbell Hang Power Cleans can be a decent sub for chest to bars in the scenario.
Thanks hunter
A) some action, mostly for core and glute done B) 8:55 rx did push jerk all the way, but did a few reps push press around the end and maybe should have mixed it more, because that felt stronger 25-15-15-15-15-15 i have no idea how could you guys do around 40 reps ub lol C) only got 9kg wb, and did 10 strict pu instead of c2b 1 sets: 22.6cal – 30 wb – 10 reps ub spu 2 stes: 21.6cal – 30 wb – 10 reps ub spu 3 sets: 21.6cal – 30 wb – 10 reps ub spu… Read more »
That is fantastic you were able to get to the whole thing! Consistency is the best for progress.
Yeah, i was happy when i saw do program today 😀 Finally! But I’m still doing things easily, not doing any squats or heavy weight movements