Primary Strength Session
A.
Take 15-20 minutes to build to today’s 2-RM Bench Press
B.
Four sets of:
Front-Racked Alternating Reverse Lunges x 16 reps (8 each leg)
(go heavy on these; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
Rest 60 seconds
C.
Three sets of:
150-Foot Farmer’s Carry with Max Weight
Immediately followed by. . .
150-Foot Sled Push with Max Weight
Immediately followed by. . .
400 Meter Run
Rest 3 minutes
D.
Two sets of:
Single-Arm Sloth Press
x 6 reps each arm
Rest 60 seconds
Primary Conditioning Session
A.
For time:
Run 1600 Meters (on Assault Runner or True Form if possible)
20 Back Squats (275/185 lbs)
100-Foot Handstand Walk
Rest until the running clock reaches 12:00, and then…
B.
For time:
Run 800 Meters (on Assault Runner or True Form if possible)
20 Front Squats (225/155 lbs)
100-Foot Handstand Walk
Rest until the running clock reaches 20:00, and then…
C.
For time:
Run 400 Meters (on Assault Runner or True Form if possible)
20 Overhead Squats (185/125 lbs)
100-Foot Handstand Walk
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed
B.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
D.
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Running Endurance Option
Four sets of:
60 seconds of Running (hard)
Rest 2 minutes
Followed by…
Three sets of:
2 Minutes of Running
Rest 60 seconds
Rowing Endurance Option
Every 5 minutes, for 30 minutes (6 sets) for times:
Row 500 Meters
Compare your results to October 4, 2017. Note your times for each of the 6 sets. Be aggressive, but keep your fastest and slowest times within 5 seconds of each other.
Gymnastics Skills Option
If you are not familiar with the False Grip for rings, please watch this video.
A.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – False Grip Static Hang x 15 seconds
Interval 2 – Cast Swing x 3 reps
Interval 3 – Ring Pull-Ups Scaled with False Grip x 6-8 reps
B.
One set of:
Movement 1 – Snap Pulls x 10 reps
Movement 2 – Snap Pulls + Small Backswing x 5 reps
*The “backswing” is not a large swing. Rather, allow your body to relax from the toes-forward position after the Snap Pull, causing a natural backward drift of your feet, then return the swing in the front where you performed the Snap Pull.
Rest 30 seconds, and then…
C.
For 60 seconds, perform one set of:
Pop Swing x max reps
*Though it may be easy to make these swings large, the intention of the exercise it to focus on aggressive hip extension with an open shoulder angle early in the swing. This swing should stay small, yet produce upward lift creating a “floating” feeling in the torso and a diagonal body position. Arms should stay behind the ears throughout the set.
Strength A) 295, think I could have had did more but didn’t have spotter B) 165 on reverse lunges, ouch C) Done, didn’t write down the weights D) Standing single arm db press, up to 60lb Conditioning This was a huge struggle. First round I made it through at 275 but only got 50′ HSW. Second round I made it through 13 front squats and decided to move to HSW with about a minute left. Third I completed but did squats at 135. My guess is that the squats are meant to be unbroken which mayy be doable for me… Read more »
Bench missed the second rep at 360 ugh I no I have it but the bar path wasn’t on point and set up was bad
Front racked lunges went well.
Farmer walks 200 each hand
Conditioning 26:46
Strength work out too
Before class: Warmed up muscle ups with some of the drills we did yesterday, then hit 5/5 attempts with 1-2 min rest between. 3pm comp class A. Every minute, on the minute, for 12 minutes, complete: Minute 1 – Inchworm Walk x 3 reps Minute 2 – Hamstring Floss x 10 reps per leg Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Rocking Box Bridges x 4-6 reps B. Every 90 seconds, for 15 minutes (10 sets): Hang Clean x 1 rep Build over the course of the first 7 sets to something that will be… Read more »
2nd Session
Primary Strength
A. 260 (5# PR)
B. Lunges: 135, 155, 175, 195
Ring Dips: 4×12 ub
C. Handles @ 185/hand
Prowler @ 355
D. Done with empty 45# barbell
A. Built to 130#
B. Lunges at 115#
Ring dips: 10/6+2+2/7+2+1/5+3+2
C. Farmer carry w/ KBs: 88# in each hand set 1, 97# in each hand sets 2&3
Sled push: 255/270/280
D. Skip
Strength Accessory:
C. Done w/ 2.5# plates
D. Done w/ 10# DBs
S1
Primary conditioning:
I died on this! Lower back was fried.
S2
Strength
Hit 315 for 2 which is a PR on bench.
165 on front rack lunges (legs were so tired from this morning) & 12 dips every time.
Stretching and trying to recover this week!
strong work hitting 315 for a double!
Strength A. 160 B. 125/135/145/155 10 reps per round C. Farmer carry at 2x 70ibs Sled push first at 4 plates, but the gravel outside was loose and I kept slipping, so switched to 3 for the next two. Runs were awkward, lol. No idea how long each round took metcon Scaled the hsw to 25 foot with the wall as a spotter A 11:38 The mile felt great, I was surprised to come in through the doors at 6:37, but everything else was tough B finished right at the 20:00 mark C this was SLOW, finished at 8:32 Did… Read more »
a 6:37 mile time is something to be happy about!
Primary conditioning first
1 round I got 25ft into hand stand walk
2nd round I got 25ft into hsw
3rd round I finished
Was tired today and I still sick balls at running. But I’m getting better at ohs!
Then did primary strength and the strength accessory
Good session today!
Get Blaine to put you on the running program 🙂
Primary
11:17 – 6:54 Mile, Back Squats UB from the ground
12-20 – made in through 25ft HSW
20-30+ (Clock stopped) made up extra 75ft to finish.
Primary strength
A. 275 for 2, Shoulder doesn’t feel the best with bench but was able to get some work in.
B. 195/225×3 sets for lunges
10 tempo rind dips, 10 ring push ups x3 sets.
Session 1 Strength accessory A. 45# on barbell/185lbs for suitcase carry B.155 for chinese row/20 ghd’s every set C. 10# db’s D. 25# db’s Primary conditioning 12:20/10:30/6:01 ***this workout is my worst nightmare but I handled it and fought like a mofo so im happy. The hs walk was a breeze, the squats just destroyed me. Session 2 Primary strength A. 275 B. 70lb kb’s in front rack 12/10/8/7 tempo ring dips C. 155lbs on farmer handles (each) and sled was 285# D.45# empty barbell Now im going to eat all the carbs and stretch. Lol today was GNARLY and… Read more »
Solid 3rd day of training! Surprised that the squats were what got you! I thought it would have been the running or HS Walk!
Nope. Im suprisingly a pretty good runner. Heavy squats under fatigue are my kryptonite. Lol
Today’s training had me eating a second lunch. I hear ya there!
Primary Strength Session
A.2-RM Bench press 135#
B. 16 Front-Racked Alternating Reverse Lunges @115#
C. Farmer’s Carry: farmer‘s + 180lbs
Sled push: sled + 190lbs
Primary Conditioning Session
Run on the street/ all weights from the rack
A. Run 1600 Meters 7:30
20 back squat at 185# 7/7/6
No handstand walk
B. Run 800 Meters 5:00
7 front squats @155 then lowered to 125 and dis the rest
No handstand walk
C. 8:59
20 Overhead Squats @125 lbs
I really though i coud make it with the suggested weights. But i underestimated the weight. Unfortunately still not strong enough
Need to learn to scale accordingly to get the most out of your workouts!
Strength:
2RM Bench – 155
Lunges done at 105/105/115/115 will go heavier next time
Dips done, but broken into smaller sets
Some of the gymnastics option done.
Conditioning: Since I’m still getting over being sick, and still struggle with anything that involves running, these were just done for time:
13:58 Rx (8-6-6 on squat, 2x50ft HS walk unbroken)
9:55 Rx (10-6-4 squats, 2x50ft Hs walk unbroken)
7:00 Rx (11-9 squats, 2x50ft HS walk unbroken)
Starting to feel back to normal, with just a little chest congestion left over 🙂
Good to see you’re feeling better and able to hit it hard today!!
Conditioning
Decided to run everything through for time
A. 14ish on the clock
B. 25ish on the clock
C. 36:00
Will we be maxing or testing on Friday? Thinking of hitting today’s strength part tomorrow
I would try and keep the intensity and scale to stay within the time frames. Rest up tomorrow or hit some light aerobic work ?
Good training today! A. Hit 137# for 2. 140 or 145# is my maxi believe. B. 125/135/125×2. 10 dips every time. C. Yuck. Lol. 96# for farmers carry and 105# on sled(done inside). Fun. I used a 70# and 26# KB in one hand. Been awhile since we’ve done farmers carry and the deadlift in this felt much easier! Yay! D. Done with 25#. Second sesh: Did deadlifts from yesterday since I didn’t have time to. Done at 230#..felt strong. A. Used 50# on bar for landmine rows/61# on suitcase carry. B. 35# for rows/15 GHD sit-ups. D. 25s/18s for… Read more »
Wednesdays are my favourite for sure. Bench press and strong (person) 🙂
Session one
Accessory strength
Session two
Rowing conditioning
1:46.0
1:44.5
1:46.2
1:47.2
1:47.2
1:48.1
First time I’ve rowed at a not slow pace in many fortnights
I’m really upvoting you for using the term: fortnights. Nice rowing too.
You keep using the word “slow”… I don’t think you know what this means
if we don’t have HSW for the conditioning, do we do marches on the wall?
I think that would be a good substitute
Accumulate 60 seconds of marching
A. 250
B. 155. Watched my healing knee
C. Done. 185 for walks. Pouring outside, no sled.
D. Done.
Conditioning –
1. 9:00. Squats went 10/10
2. 6:12. Front Squats went 10/10
3. 8:12. OHS wenr 2/3/5/10. Going into a heavy ohs, instead of building..has always been difficult for me. Being able to finally get warm and hit 10 ub was a big win for me.
5 rows done. 1:46, 1:44, 1:45, 1:46, 1:45
Flying until those ohs. Did you not have time to warm them up?
I warmed up to it before, yeah. Never been super comfy woth ohs, and usually always doubtful in my mind. Actually felt my best this year with all the OH we’ve been during Tuesday’s stuff.
Running option
Did it on my treadmill at home. Still glad to do this mentally this evening.
I did the entire thing at 1% incline and 10mph (that’s the fastest my treadmill will go.
For the 60 seconds it was easy).
For the 2 minutes I had to really fight especially for the 2nd and 3rd set.
My Apple Watch says exactly 1.5 miles
Nice work getting your running in!
Am session
Bench
300
Lunge 185 hard to hover
Dips 10-10-10-10
Sled farmers carry and run done
Just pushed the pace idk time
Pm session
Primary conditioning
Did not feel good moving but just got it done today no idea time just needed to do it
Rowing endurance
1:35
1:38
1:36
1:39
Good to be back on regular programming after wodapalooza
Hope the qualifiers went well!!
We qualified so I am excited especially to be with Invictus Sea of Green! Doesn’t get any better!
Morning session: Primary conditioning 13:12/8:49/7:28 scaled squats to 245/205/165 it was a win for me to finish this today I was dead at the end of it. Handstand walks in 25 foot unbroken sections. Wish I could have done better but I did my best today so I can’t be upset at that. Gymnastics skills A) done B) done C) 26 reps Afternoon session: Primary strength A) 255 got 260 for 1 and needed help getting the second rep up, so close! B) 155 for lunges, not letting the knee touch is a game changer haha ouch. Did 10 ring… Read more »
The best part about Wednesdays is knowing you can hit your work hard and do nothing (if your smart) tomorrow ??
Yesssss so true!