Primary Training Session
Mobility, Activation & Warm-Up
400 Meter Run (nasal breathing only)
Banded Perfect Stretch
x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
400 Meter Run (nasal breathing only)
Over/Under Barbell x 6-8 reps each direction
Scap Ring Pull-Ups x 5 reps
Large Ring Swings x 5-7 rep
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
B.
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Hang Clean
5 Cleans
Six sets of:
Hang Clean + Front Squat + Clean @ 75-80%
Rest as needed
C.
Every 6 minutes, for 24 minutes (4 sets) for times:
30/22 Calories of Assault Bike
20 Alternating Pistols or 40 Air Squats
10 Muscle-Ups
Athlete Notes:
Go by feel today since most of you tackled 21.1 yesterday. That means assess how you feel upon waking up and how you feel walking into the gym. From there, you can determine the type of intensity you want to bring today. If you want the intensity to be low then try all nasal breathing during the conditioning session (you may need to reduce the reps/calories if you opt for this). The conditioning is heavy on the legs (thankfully) but you should have at least 60 seconds of rest between sets. If you are worried about going over 5 minutes then reduce the reps or calories on the bike.
If you struggle with ankle mobility then spend some extra time working on your ankle range of motion as well as rolling out your calves from all the double-unders in 21.1. We want you sitting into a really good position on your pistols with feet staying flat on the ground so that requires good ankle mobility.
D.
Three sets of:
30 Seated Band-Resisted Rows @ 2011
25 GHD Sit-Ups or 25 Bicycle Crunches with 1-second pause at top of each
20 Stiff-Legged Deadlifts @ 20X1
15 Narrow-Stance Heels-Elevated Squats @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
A. e90: 5 squats 150# sandbag x 10
B. 185
C. 30 bike / 40 air squats / 10 gto 125#
4:56 4:56 4:51 4:56
D. 3×20 sldl 125#
Will there be an overview this week? ☺️
Unfortunately not during the Open. However you can see the full week through a sugarWOD subscription. .
With the open and having the unknown it make the weeks overview tough to get in!
Hmm. My body felt like a stone troll this am- shoulders blew up and the bottom of my foot was sore ????????♀️ Wasn’t expecting that! Haha definitely felt better after I warmed up though. A) 170/185/195/210/220 these felt really good B) 3@ 155/ 3@ 165. These felt great and I focused on moving my feet ( I tend to get lazy with that if it’s not super heavy) C) Pistols and did bar MU- 3:12/3:21/3:15/3:17 D) hmmm I totally got distracted here by my pup ???? Thanks Tino! Can’t thank you enough for everything and keeping me straight in the… Read more »
Amazing was a little dose of intensity does! ????????
You’re welcome! We’re great full to have you a part of the community and help whenever we can to guide you in becoming the best you can be both inside and outside of the gym!
A. 275-355
B. 225-245
C. Rx with air squats 2:55/2:58/3:01/3:04
D. Done
Ready to retest 21.1 Monday
Get after it!!!
A: 145, 175, 195, 225, 235
B: 155
C: band assist pistols and jumping MU about 5 min per round
D: 85# DL and 8, 12, 16 KB squat
Warm done
A. 145/155:165/175/185
B. Done #95
C. 30 cal, 40 air squats/ 10 inverted row
3:49/3:41/3:59( feeling sorry for myself ????/3:31
Way to turn that mindset around and finish strong!
A) Worked up to 285
B) Up to 225. Just 2 power cleans
C) 2:19/2:17/2:38/2:54 Assault bike, air squats, UB on muscle ups
D) Done ✅
Good job keeping these sub 3!
A: 185, 195, 205, 225, 235. All of these felt really good!
B: BB WU ✔️. 175×2, 180×2, 185×2. These also felt good
C: All rounds done in under 4:05. I did about 2 muscle ups each round then switched to CTB to finish the rest. Arms are still tired haha
D: Got one set in before calling it a day!
Got the most important parts in!
A. 120/130/140/150/160Kg
B. 102/102/107/107/111/111Kg
C. Rx w/ pistols – 2:48/3:01/3:07/3:11
Echo – 1:05-1:17
Pistols – all UB (hope these are in the Open)
MU – 4.3.3 for all rnds
D. Done
Looks like no residual soreness from yesterday! Solid days work!
No I feel pretty good. I felt it mostly in my triceps. Today my quads were really sore and on the verge of cramping. I’m plenty hydrated just sore.
A. 255-335#
B. 225-265#
C. 4 rds of 10 pistols 10 strict pull ups 4:33
Warm up ✅
A. BS 150/160/175/185/195#
B. All done at 140#
C. 3:58/3:27/3:29/3:30 *subbed 10 C2B for MU (planning to redo 21.1 so I wanted to take it easy on the pressing muscles) & did pistols
D. Out of time… I’ll hit this tonight or tomorrow morning!
Crush your repeat!!
Warm up done
A. Skipped
B. Done as power cleans up to 275
C. Rx but with 40 air squats and every 5 minutes
3:09/3:00/3:19/3:08
All MU unbroken
D. Done
Was out all week due to food poisoning Monday, got extremely dehydrated and had to get multiple IVs. Wasn’t able to eat for 2 days ????♂️
Did do the open workout yesterday but was legit the worst double under day I’ve had probably in years not sure what the issue was, perhaps lingering effects of being sick.. either way 407 Reps will most likely redo it on Monday
Ah that is unfortunate about the food poisoning At least you have a fun workout lined up for monday:)
Wow that’s terrible. I hope you’re feeling better. 21.1 was a fun one. Looking forward to you crushing it. ????????
Was a rough few days but definitely feeling better. Thank you! ????????????????
I was looking for your result all day yesterday, was wondering what could have happened. Now i get it. Get well and crush it!
We were all looking for his results. He’s the big dog. You crushed it Aron. Good work!
Haha damn true, always the one who is being chased 😀
Thanks, bodyweight movements kinda fit me ????????♂️ hoping for some bar mu and hs walk with t2b and burpee next week #nobarbellnoproblem
I see you smoked it nice work dude!
Shoot sorry to hear about food poisoning. Rest up hydrate and crush it Monday!!
Lol thank you guys! Just gotta hope those double unders aren’t as bad as they were yesterday!
Warm up done
A) 260/280/300/320/335
B) All sets at 210
C) RX
3:05 UB
3:10 UB
3:45 8/2 muscle ups
4:30 5/3/2 muscle ups
Sold out on the first two sets
D) Done
Solid work today!
Did the 21.1 again.
Slept around 5-6 hours, had some alcohol and stuff yesterday, so definitely didn’t feel like doing anything, so i was like why not, it was a fun workout.
Yesterday: 513 reps rx
Today: 13:48 rx
Wall walks felt much better, double unders were also not the best today, but no more redo for sure.
Looks like a little fun and drinks fuelled you well! That’s a damn solid time! Great work!!
Thank God it was a burner workout and not an endurance conditioning
Thanks, happy with this, definitely wanted to finish, but now it’s enough.
Have a great weekend!
Mobility, Activation & Warm-Up Done
A. 50/ 55/ 58/ 62/ 65 kg
Barbell Warm-Up Done
B. 45 kg (78%)
C. E6M, for 24 minutes for times:
22 Calories of Assault Bike
20 Alternating Pistols
3 Muscle-Ups
3:46/ 3:45/ 3:48/ 3:53
D. Done
????????