OFF-SEASON
A.
Every minute, on the minute, for 10 minutes:
Strict Handstand Push-Ups x 4-8 reps
50-59: 2″ riser
60+: 4″ riser
B.
Every 2 minutes, for 8 minutes, complete:
Power Clean x 1.1
Immediately followed by …
Every 2 minutes, for 8 minutes, complete:
Power Clean + Clean
Immediately followed by …
Every 2 minutes, for 8 minutes, complete:
Clean x 1 rep
Build over the course of the 24:00 but focus on mechanics.
C.
Every minute, on the minute, for 30 minutes, complete:
Min 1: Assault Bike x 12/10 calories
Min 2: KB Front Rack Walking Lunges x 16 steps
Min 3: 8-10 Pull-Ups
40-54: 24/16 kg
55+: 16/12 kg
D.
Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
GAMES PREP
A.
Three sets for times of:
Run 300 Meters
60-Foot Handstand Walk
(30-feet must be unbroken)
Rest as needed
55-59:
Three sets for times of:
Run 300 Meters
25-Foot Handstand Walk
Rest as needed
60+:
Three sets for times of:
Run 300 Meters
95/65 lbs Push Press x 15 reps
Rest as needed
B.
Every 2 minutes, for 10 minutes, complete:
Mid-Thigh Clean + Clean from 2″ below the knee @ 75+%
and then …
Every 2 minutes, for 10 minutes, complete:
Clean from 2″ below the knee + Clean @ 80+%
and then …
Every 2 minutes, for 12 minutes:
Clean Pull x 2 @ 105%
C.
Three rounds for time of:
7 Muscle-Ups
7 Front Squats
40-49: 245/155 lbs
50-54: 185/135 lbs
55-59: 5/3 Muscle-Ups; 155/105 lbs
60+ Men: 3 Muscle-Ups; 155/105 lbs
60+ Women: 7 Ring Dips; 155/105 lbs
Rest until the running clock reaches 10:00, and then…
D.
For time:
150 Wall Ball Shots
300 Double-Unders
30 Overhead Squats
40-54: 20/14 lbs to 10′ target; 135/95 lbs
55+: 20/10 lbs to 9′ target; 200 Double Unders; 95/65 lbs (can power snatch and ride it down)
Off-Season
A. 4 each min, no riser. Wasn’t easy toward the end but wasn’t going to reach failure either, should have gone 5 per min.
B. Done. Up to 195 on the clean. Caught 205 with good form but didn’t stand it up, getting closer.
C. 24 min only, heat in the gym got to me. 10-12 cal on AB, wherever it landed after a 20-25 sec sprint; 12 lunges @ 16KG; 2 MU because I didn’t feel like doing pull-ups.
D. DB Rows.
Off season. At Oly gym. Coach changed up Clean work. A – HSPUs – 6 each round. Harder than normal (damn OH yoke walk from Monday) B1 – Worked light Front Squats with straps to stretch out front rack grip (12 small sets up to 90kg) B2 – Cleans, no hook, work speed of turns and bar path. Light. (14 small sets up to 80kg) C – Suckfest, as expected. Oly gym just got 3 new Assault bikes so I had no excuse either. Did 12/16(@44# KBs)/8 for first 5 minutes. Then 12/14/8 for last 5. Damn, those last few… Read more »
A. Done 25 UB
B. 125/Then worked to 140/ then 170 CP
C. Did not do for time, Each round took 3 attempts at Bar MU got one each round. Did total of 5 today. Good progress for me!
D. 17:26
Off-Season
A. 6/5/5/5/5/4/4/2/1/2=39
B1. 95/115/135/145
B2. 145/145/150/150
B3. 155/155/160! (PR)/165f. 5# PR finally!
C. Done using the 16kg KBs and 8 PUs each rd. Couldn’t find pairs of 20’s and 24’s. But 16’s were all I had anyway.
D. Skipped. Ran out of time.
AM – 2000 yd swim
Off-Season
A. 8 rnds of 5, last 2 got 3 and kipper 2 to get a even 50 total.
B1- 185/205/210/215
B2- 225 all sets. Full ext improving.
B3- 235/235/245/255
C. Done – subbed row for AB – Did 12 cals :31-:32 each set, 16 lunges :40-:45 secs, 10 PUs :12-:13 secs.
D. LM rows w/ 45# plate, liked the sloth press, first time doing that.
Games Prep:
A. 1:32, 1:24, 1:27
B. Subbed out with 6 sets of OHS x 2 reps
135-145-155-165-175-185#
C. Subbed out muscle ups with a 100m sled drag (105#), 8:20
150 WBs (14#, 10′), 300 DUs, 30 OHS (135/95#), 15:41
Lots of legs today! They should be good and sore!
Games Prep:
A. running late so I literally walked in and did this as my warm up 2:04/1:52/1:50
B. subbed 6 sets OHS x2 with 2-3 min rest 155/175/185/205/215/225 no miss
C. subbed 100m sled drag for 7 MUS the sled drag took me 2-3 min- so I finished at 12 min rested until 16min then did the WOD
wall balls took me 12 min – did the DUs in 25s and OHS 8/8/8/5/1 – dropped the last one which was a pisser 22:00
A.- Emom 10 strict HsPU
4/5/5/5/6/6/6/4/3/5
B1.- power clean 1.1
165/165/175/185
B2.- power clean+clean
185/185/195/205
B3.- clean
215/225/235/245
C.- Don’t have air Dynamic in the box. change it for cal row
12/12/12/12/12/12/12/12/miss/miss
Lunges
16/14/14/12/12/12/12/miss/miss/miss
Pull up
8/8/8/8/8/8/8/8/8/miss
I ran out off energy.
Regards from México..
Games:
A: Done
B: Skipped. Shoulders feel tired after yesterdays 30m EMOM
C: 4:58 @ 245# – underestimated the FS on this.
D: 16:02 – Almost didn’t do this because I feel pretty beat. Decided to take it easy. Paced WB and finished in 7:02. From there it was pretty much just stay moving although shoulder was cramping on du’s, thats a first. OHS ugh.
Might need a rest day tomorrow so I can hit Friday with some confidence.
Great job on C.
You killed it today! Nice times.
A. 6/6/6/6/5/5/4/4/4/4
B. 190/195/200/205-210/215/220/225-235/245/255/270
C. 30:00 of 10 cal AB, 16 front rack lunges w/16Kg KB, 8 pullups
D. Done
A. 3 60 ft Handstand walks.
B. 135- 205 Overhead squats. 20# PR!! My technique has improved ALOT!
C. 8:30 3 rounds 7 feet on ground then dip and 7 FS at 245.
D. 31 mins. Paced everything. OHS wobbly in shoulders at the end.
20lns. Holy crap. Thats huge. Here i Was thinking my 3kg was good, haha . Nice work
Yeah, I had bad form before. The squat is easy now, just the overhead stability I have to work on.
A. 6/6/6/6/5/5/4/4/4/4
B. 190/195/200/205-210/215/220/225-235/245/255/270
C. 30:00 of 10 cal AB, 16 front rack lunges w/16Kg KB, 8 pullups
D. Done
GP
A. Ran 400 m then 3 x 10′ HS walks – getting close to consistent
B. 105# / 110# / Pulls @ 140#
C. did 5 MU (assisted) 7 FS @ 125# – only did 2 rounds
D. 19:54 w/ 85# OHS (8:54/6:00/ 5:00)
Rough day for me today
Hang in there. We all have those rough days. You are getting closer to those games and it is all going to pay off!
Thanks – will you sub in for me on the bar & ring mu!!
Would love to! Think they would notice?
Hang in there Kim. I think we’re all pretty beat up right now. The reward is just around the corner. We’ll be strong and rested in a couple of weeks.
Thanks Al. Helps to not be suffering alone.
A. Crossover Symmetry and then EMOM- 8/8/8/8/8/4/8/6/8/8 These were hard today.
B. Power cleans- 85/95/115/120
Power clean and clean- 120/125/130/135
clean- 135/140/145f/145 (dug deep and did not give up)
C. 30 Min EMOM Done- made it for all sets- I was dripping. This was so hard especially the lunges and AB after round 6. All 10 cals on AB and 10 pullups. I worked on my butterfly pullups the first 5 rounds then I went back to kipping.
D. Done was only able to use the 45# bar for both exercises.
Nice, that’s gotta be brutal doing it with kipping pull ups
A. EMOM – SHSPU’s – Used 1 Ab mat for most rounds. Used a 1″ riser on rounds 2 and 3 but no luck after that so I went back to 1 Ab mat.
8/8/3/6/6/5/5/4/3/3
B1. Power Cleans – 95/115/120/125
B2. Power Clean + Clean – 130/135/140/145
B3. Clean – 145/150/155/160
C. 30 min. EMOM – Rowing instead of Assault bike (10 cal.)/12 kg. KB’s X 16 reps/8 Pull-ups
Wow! Pretty gassed after this one.
D. Done!
A. Each set about 1:50
B. These were a struggle today. I felt pretty tired and did only 4 sets of each.
B1 at 175, B2, 195,205,215f, 215, pulls at 265
C. 4:45
D. I was still laying on the ground at the 10 min mark so I took an additional 5 min. rest after “C” Done in 24:00 (the OHS squats were heavy for me so I had to pace though the WB and DU and still needed about a min. rest between sets of OHS. Glad to get the volume in even if not very fast)
So fast on C!
Thanks Nichole. The MU’s were a nice break between FSquats. Part D was brutal! Great workout though.
Nice job Al. That was tough today!
Thanks Kincaid. I agree. Today was brutal!
Super fast on C.
Thanks Cheryl. I see that you killed it again!
off season
A. 44 total in the ten rounds no riser
B1. up to 135#
B2. up to 155#
B3. up to 165# (starting to trust my wrist!!!!) form felt good!
C. This was not ANY fun!!! Wanted to quit, talked myself out of it. Did modify the calories after round 21 to 8 and finished that way. The combo of assault bike and lunges was a mother. Did all P/ups UB and worked on butterfly, disfunctional linking.
D. No time
Good job getting work in today Chris!
Traveling, did a mixture of the last few days in the hour and a half that I had:
EMOM 10 – one MU
5 sets: HS walk 25′ from wall
EMOM 7 – 4 SHSPU to 10# plate
Snatch –
3 sets power snatch + OHS all at 105#
E2MOM 6 sets: snatch liftoff 1.1 + snatch
105/110/115/120/125/130#
Back squat –
5@70% 155#
3@75% 170#
1@80% 180#
5@75% 170#
3@80% 180#
1 @85% 190#
15 minute EMOM
Min 1 – 10 cal assault
Min 2 – 16 walk lunges w 16kg KB
Min 3 – 10 pull-ups
A. 4/4/4/4/4/4/2.2/2.2/1.1.1.1/1.1.1.1
B1. 95/105/115/125
B2.125/135/140/145
B3. 155/165/175/185
C.
Cal 10/10/10/10/10/10/10/10/7/8
Lunge 16/16/16/16/16/16/16/16/10/12
PU 10/10/10/10/10/10/10/5.5/5.5./5.5
Took 1 min rest after 21 min. Holy EMOM
I know right EMOm was tough and man I was a sweaty mess!
Nice work Jean!!! And it is hot here today!
A. 4/4/4/4/4/4/2.2/2.2/1.1.1.1/1.1.1.1
B1. 95/105/115/125
B2.125/135/140/145
B3. 155/165/175/185
C.
Cal 10/10/10/10/10/10/10/10/7/8
Lunge 16/16/16/16/16/16/16/16/10/12
PU 10/10/10/10/10/10/10/5.5/5.5./5.5
Took 1 min rest after 21 min. Holy EMOM.