A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1 rep
Loads per set (by %) – 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+
C.
Three sets for times of:
Row 500 Meters
100 Double-Unders
10 Overhead Squats*
10 Unbroken Ground to Overhead*
Rest 3 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 175/120 lbs
After your final 3 minutes of rest on the third set perform…
D.
For time:
100 Push-Ups*
Every time you break OR pause at any point perform 10 Alternating Dumbbell Snatches (60/40 lbs)
E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
A. Done
B. 315/ x 1 rep
C. Metcon from yesterday
4:54/4:58/5:46
D. Abs from yesterday
Done
A. Done
B. 135/185/225/255/275/295/315/325/325/335f
C. 4:12/4:45/6:43 dus sucked.
D. 4:04 This was fun. 40-20-20-20
E. Done
Big drop off on the last set! Was that down to double unders or the barbell?
Double unders for sure.
A. Done
B. Up to 110Kg
C. Did FS instead of OHS. Singles on G2O; cycling heavy BB is aggravating tendinitis in elbows right now.
5:18/6:27/7:33
D. 4:15
E. Done
Felt slow today and was fighting through the whole WOD. Glad it’s over and looking forward to tomorrow.
Look after yourself Wilson. No unnecessary injuries please! ???
A) 53
B) 190/205/220/235/250/265/275/280/285/290
C)
Round 1: 4:30 UB
Round 2: 5:28 UB
Round 3: 6:37 UB till the g2oH 5/2/1/1
D) 3:01
70/10 alt snatches @70/ 30 done
E) done
That last set got you! Solid push today ??
B.) 195# which is 93% Really struggled with finishing 205#. Cleans felt great so built to 225# which is 5# PR.
C.) 5:27/5:33/5:52 95/115/135 no G2OH were unbroken. Did PR my DUs each round though. 35/37/40
D.) 10:06 30/15/15/20/13/7
Yeah Don!! What an awesome day of work! Congrats on the PR’s!!
A. Done
B. Got 315 today’s jerk felt great.
C. Finished first round around 3:15. Was able to finish every other round under 4:30 min. Used the RX weights was able to squat snatch and go unbroken on the 3 rounds for overhead squat. Got 10/5,5/8,2 on ground to overhead.
D. Finished in 8 minutes on push ups did 65lbs on alt Db snatches
Another solid day Jorge!
A. Done
B. Up to 235. Did this after part C but still felt smooth
C. 500m on the ski, 50d/u and 115/135/155. Had to chalk every 2 reps ?. About 7 mins a round.
D. 6:30 going 25/20/15/15/15/10. Flew through the snatches.
Less chalk more work 🙂
Gotta find a sweaty hand solution! Felt like a wet bar of soap
Sweatbands
A. Done
B. Worked up to 145
C. Didn’t look at the clock for myself on this one but followed alongside the hubby. Scaled down 350m run, 50 DU or 10 cal bike and 55# across.
D. 100 DB floor press with 20s (Kinked my elbow earlier this week on DB clean and Jerks, so giving it a break for a few days).
Happy weekend Tino!
Sorry to hear about your elbow. I hope some rest over the weekend helps it feel better. Some extra mobility will help!
Enjoy your weekend!
Hello!! I never post my results because I am a super scale person ??. But I am really happy today and I want to tell Tino that his friend Allison (from Scotland) is the head coach at my gym and send ??! A) Done B) Tied with my PR before my shoulder injury 115lb (52kg). Super happy because I am still recovery and since I started this program I am being able to increase my weights without feeling pain on my left shoulder specially in the hours after the workout. C) I was not able to do Snatches or OHS… Read more »
Yeah Sabrina!! Please, please, please post! It doesn’t matter if you scale or have to adjust. My only concern is progress and you have been making plenty!!
Please tell Allison I said hey!! You’re in good hands!
B: Wobbled my way to 325#, 10# pr!
C: This was fun. 3:55/4:20/4:32; all ub, except one round of du whoops
D: This was not as fun. 11:07 total time; pu sets: 20-15-10-10-11-11-12-11
PR and you matched Bryan! He can’t give you sh** for your overhead anymore 🙂
Hehe, I can hang now as long as there’s some type of squat beforehand.
A. Done
B. Worked up to 300 (Lifetime PR!)
C. Didn’t catch the times but it was around 25:00 or so. Used the RX weights and did a max unbroken set before singles. Got 10/5/4. OHS needs work
D. Around 10:00 I think in 6 sets
Love it!!!!! All your hard work is paying off. Great work dude!!!
Now to work on that overhead stability and mobility!
All thanks to the Invictus family! I’ll definitely put some more time into my overhead mobility outside the gym!
B) up to 325 (98%) haven’t hit that in a long while and stoked to still do it. I would have been happy with the 315.
C) 4:20, 4:50, 6:45 (singles, nothing about touch and go felt smooth and not forced)
D) 4 sets, 32-23-20-25
Really didn’t want to do another set
6:20
Yeah dude!! Great day of lifting!! Now to work on that barbell cycling!
A. Did Legends qualifier workout here and PR’d my snatch 3 times!!
B. 160 – tied my 1RM. Tried for a PR and didn’t get it.
C. 6:11/6:36/7:15. Didn’t push here as I was tired from a long workout yesterday, but I did want to do the DU and get some work in.
D. RX 9:22. But I didn’t realize pausing at the top wasn’t allowed, so I probably owe you a few more DB snatches. Did this in 30/20/20/18/12
E. Done
Yeah!!!! Congrats on the snatch PR…3 times!! Awesome days work!
A. done
B. 5/90/95/101/105/110/115/122/125/130/130, these felt pretty solid today, finally!111
C. 7:14/7:10/7:38, bar weight 65/75/85, OSQ unbroken, G2O, singles
D. 25/20/20/17/18, w/35lb DB, 12:23
Great days lifting!
This was a great day! I loved the finisher of push ups and snatches!!
A) Done
B) 108kg Clean & Jerk!!!! Getting close to a 2,5 year old PR – very happy!
C) Sorry Tino for not scaling. Trying to priotise the weight instead of cardio..
1st Round: 5:30ish, 60 kg: OH UB and C&J 6/4
2nd Round: 7:20ish 70kg: OH UB and C&J 4/3/3
3rd Round: 8:30ish 80kg: OH UB and C&J singels
D) Around 7 min, 25/20/20/15/10/10
E) Done
You’re going to crush that old PR!!
Maybe 5kg to heavy but you got a solid push!
A done
B- C+J up to 128kg, Cleaned 130 but no jerk
C- 26ish total time. First round unbroken snatches, last 2 rounds clean and jerks 5/3/2. 4th of July celebrations caught up to me here
D- 6:02 (4 breaks on pushups)
E- done
Good to see you had a fun July 4th! 🙂
A. Done
B. 145/160/175/185/195/205/215/225/230/240 lb
C. Skipped ::: i need to go to my work
D. 9:59
E. Done
Heey buddy, you missed the most of the fun 😀
yes, I´m sad
I agree
A:
done
B:
Up to 125kg clean and jerk (PR)
Up to 130kg clean and fail jerk
(PR on squat clean) !!
C:
RX weight , row around 1,55, DU: 25/25/25/25
6,15min : 60kg Overhead UB, G2O UB
8min : 70kg Overhead UB, G2O 6/4
10,35min: 80kg Overhead UB, G2O 2/1/1/1/1/1/1/1/1
Take a lot of rest before go on barbell
D:
DB 30kg
11min
20/20/20/15/15/10
So so hard?
E:
Done
Tomorrow morning go to do a Swim WOD with class and afternoon do your prog
So now Good stretch and relax since tomorrow morning?
Yeah Antoine! What an awesome day! Congrats on the PR’s!!!
Have fun swimming tomorrow!
B. 135, 140, 145, 150, 155, 160, 165, 170#. All solid! Been a while since I’ve hit a 170# C&J with the shoulder.
E. Done.
Off to Disneyland for a few days! Never been! I’m hunting down Donald Duck!
Have a blast at Disney! Tell Mickey I said hey!
Dropped in for open gym so time was a bit limited
Combined E and A.
B. Power cleans and jerk hip has been bothering me a bit
Worked up to 305 power cleans feel kinda weak
C. RX had a hard time today
4:06 unbroken
4:50 6-4
5:43 5-3-1-1
Have been doing well with these unbroken sets not sure what was wrong today
Rest 3
D. Only made it through 56 push ups and had to leave took 3 Sets was somewhere between 3-4 minutes
Quick session but you got some good work in!
Got this all in an hour! Thought I might be able to squeeze those last few push ups in but what can you do
Likely will have the same issue tomorrow hopefully I can buy myself a little more time
You can finish those pushups tonight:)
Done!