Movement Primer
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
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Kick to Handstand on Wall with Hands Turned Out x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Single Leg Thigh Taps x 10 reps
Interval 2 – Donkey Kicks
x 10 reps
B.
Four sets of:
Deadlift x 8-12 reps @ 65-70%
Rest 30 seconds
immdiateley followed by. . .
200 Meter Row Sprint or 400 Meter Standing Bike Erg Damper 10
Rest 3 minutes
*Row/Bike Erg sprints should be all out, if you don’t feel a little queezy after each then you’re not getting the right intensity.
C.
Every minute, on the minute, for 24 minutes (12 sets) for max calories:
Odd Minutes: 10 Alternating Dumbbell Snatches (50/35 lbs) + 3-5 Bar Muscle Ups
Even minutes: 45 seconds of Assault Bike (for max calories)
Record total Assault Bike Calories. You are allowed to have a running total so rollover calories count!
D.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest as needed
A. Worked on hs holds back to wall
15 sec every 30 sec for 5 min
Rest 3 min
20 sec every min for 5 min
B. With 8@325 dl and row damper 8
6 sets first two around 35 sec then 34.9 35.1 35.1 35.2
C. Done with 3 ring mu + 6 db snatches and row
208 row cals
D. Deadbug with 10# wall ball
Got busy at work Saturday forgot to post
Primer ✅
A) skipped gymnastics
B) 200×10 reps all sets with 200 m row
Row done between 35-37 seconds all sets
C) Emom 24
10 alt DB snatches @ 30# moving up in weight no pain yay!! Did 5 TTB instead of BMU not doing those yet
Max cal ass bike
148 cal total ?
D) done ✅
Primer ✅
A. Done
B. Done @270, all DL ub
C. 140 cals RX ??
Movement Primer Done
A. Done
B. DL x 8 reps @ 63 kg, 70%
200 Meter Row @ 43 seconds each round
C. EMOM, for 24 minutes:
Odd: 10 Alt DB Snatches (35 lbs) + 1 BMU
Even:45 seconds of Assault Bike (for max calories) @ 119 calories
D. Three sets of:
Deadbug with Med Ball x 20 reps
Copenhagen Hip Adduction x 15 reps
A. Done, thigh taps were tough!
B. 8 reps @ 275# (66%),
Rows at around 40-48s.
C. 8 DB Snatch + 3BMU,
Sub bike to row: ~140cal
D. Done
Solid finish to the week Johan!!
Primer done
A. Done
B. Done with 143Kg x 12 across all sets
C. Skipped today because of time. Moving this Friday and we are full into house packing. Will miss part of next week as we relocate. It’ll be a good break for my mind and body.
D. Done
I moved last Friday…my body has not felt so sore in a long time. I thought I was fit 🙂
Good luck with the move!!
Thank you. I was wondering how the move would test my fitness. I guess I won’t be taking a break, rather I’ll just be testing my fitness in a different way. Definitely looking forward to the new house.
Primer – done
A: done
B: 225-240
C: done jumping MU 9-10 cal/ round
E: done
?
A. Complete
B. DL @225, felt queasy
C. 243cal
Part B is ?????
Primer – Done
A. DONE
B. 295#x8 UB + 37″. 295×8 UB + 37″ 300×8 UB + 38″. 300×7+1 +39″.
C. BMU – 1/2/2/1/2/3/3/3/2/2/3/3+ 110AB cal
D 2 sets
Did class wod first.
B. 10×315 across
200m around 1:29-1:31 pace
C. Cut this down by a lot. Elbow bugging me a little bit
D. Done
Solid week!! Really happy with how my squats are feeling. Smelling a big PR by the end of 2020
Awesome!! Excited to see that happen!!
Primer done
A) rx done
B) 130kgx8reps and 400m bike erg with 2’ rest done, bike erg around 36 sec each
C) rx with 3 mu done
Cals: 155.7
It was really tough on the head today
D) done
Mental and physical victory!
A much needed one for sure
Primer: ✔️
A: ✔️
A1: ✔️
B: DL done @ 205. 37s, 38s, 38.5s, 37.6s
C: 10 alt DB snatches: 50#+ 5 CTB pull-ups.
Cals in AB: 17,14,10,12,12 13,12,13,14,12,12,13
D: ✔️
Assault bike got ??
Movement Prime Done
A Done
B Done 65% 118kg with Row
C Done RX 150 cal bike
D Done MB 20lb
niceee week
thanks for new periodization
You’re welcome Guilherme! Solid weeks work!
Warm up done
B) All sets at 285
C) RX with 3 BMU: 149 cals
D) Done
Short on time and had to do at home:
D. Done
B.
3 Sets
12 Tempo DB DL 55#
200 meter row sprint
C. EMOM 18 (9 Sets)
Minute 1: 8 Burpee DB DL 55#
Minute 2: 45 Max Cal Bike Erg
177 Cals total
Lovely short sharp session! Enjoy the weekend with your fam!
It did the trick! Thanks Tino you too!
Movement Primer Done
A. Done
B.
8 T&G 125kg
200m row 1:30/500m
C. WOD class
Hope you had fun throwing down with the community!
Yes!!! Suffer in community is better, It’s important in some situations share a moment with the community ?
A1: Did 5 min, as I Skipped A2. Couldnt do the single thigh taps ?
B) Done with 120kg Deadlift: 12/10/10/8 reps
200m Row in 36-38 sec all rounds
C) 10 Cal and 3 bar Muscle ups all rounds. A bit conservative, but wanted control for the Alt. DB Snatches.
No back pain in either B) and C)! This is huge! I didnt believe I could complete todays training!
D) Done
Awesome to see things are back on track! Let’s keep you healthy! ??
Hi guys, do you have a conversion chart for Bike to Row (calories and meters)? I do not have a bike and I normally substitute it for rowing. Today is not the case as is basically 45″ and I can sub it for calories on the rower easily.
Also the link for the Copenhagen Hip Adduction seems to be broken, could you send me the right link?
Thanks
Copenhagen Hip Adduction
https://www.youtube.com/watch?v=xkcOhvzzta0
Shoot me an email and I will sent over a conversion chart. For simplicity we normally keep it 1:1 for Run, Bike Erg, Row and Assault Bike.
Tino@crossfitinvictus.com