A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds after each leg
Rest 90 seconds
C.
Four sets of:
200-Foot Farmer’s Carry + Waiter’s Carry
(switch arms after 100-feet)
Rest as needed
D.
Against a 4-minute running clock…
30/22 Calorie Ski-Erg or Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
Max Calorie Row in remaining time
Rest 2 minutes and repeat for a total of FOUR sets.
E.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
A. Done
B. 115/125/135/125
115/135/135/125
C. 50lb in each hand
D. 22 cal AB
23/24/20
E. Done
A. Done.
B. Done. 5 x 32 kg BSS / 8 x 25 kg RDL
C. 15 kg farmers carry and 12.5 kg waiter’s carry
D. Done with ski erg. 13/12/12/13 cal row.
E. Done. Hip extensions @ 5 kg plate
A. Done
B. Up to 135#, dual KB 24kg for RDL
C. Done 20/24kg
D. Went at a chill pace today.
Ski-erg to Max Cal Bike-erg
6/9/9/14
E. Done
A) Done
B) split sqs and split Dead’s Done at 115
C) 72 for farmers carry/ 35 for waiters carry
D) Had to change up due to equipment but I did order a echo bike and the erg bike!
Row 30 cals
15 burp over box
Max pistols – 18/16/17/20
E) Done
Echo and bike Erg! You’re going to have a party with those! ??
A. Done
B. 135 squat/135-155 RDL
C. Done – really liked this one. I have some issues with fully locking out my left arm
D. Rowed for both. 23/21/20/21
E. Done
Good stuff today!
Great work David! Ready for 20.3!
A. Done
B. 65Kg BSS, 70Kg RDL
C. Done
D. Subd 120 DU for 30cal, no bike.
33/31/31/32
E. Subd 50Kg BB good mornings, no GHD.
You and Bobby are like the same person when it comes to conditioning ?
Haha! I use his times and reps as targets a lot of the time.
A) done ✅ blue KB
B) done ✅ (95)-(115)-(115)-(115)
C) done ✅ Dumbbells (50s)
D) done ✅ (12)-(15)-(14)-(13) skierg all the time.
E) done ✅ 20 pounds weight vest and 25 bumper plate + blue band
Done! Solid session!
Had 40 minutes to get something in today, so:
B. Done
D. 15/15/16/18 cals [modified to 2 min echo bike, 20 KBS @35#, max cal row]
When’s your due date??
Dec. 16. And I’ll tell you, I feel every bit of it now. It’s like a switch went off at 32 weeks and my hips/pelvis are mega sore.
A. Done
B. Done 95lbs
C. Done 53lbs kb
D. Done (Round 1: 15cals, Round 2: 16cals, Round 3: 10cals, Round 4: 10cals)
E. Done
A. Check
B. Check
C. Check
D. 15
16
16
9 (got too greedy on the bike. Going 115 rpm)
E DNF due to coaching
Went out hot!! ?
Feeling good today! Did all my activation and the extra work ?
A) done
B) done stayed at 95 for all for today
C) done
D) all echo cal. 15/14/12/14
E) done
Thanks Tino!! Hope your day’s been awesome!
Another great session! Amazing what some focus on mobility and activation does 🙂
Thanks Tino!
Yes… this sorcery you speak of ?? you’re 100% right as usual!
I’m pretty mad at how I let myself slip here. Definitely taking this wake up call!
A. Done
B. 135/145x 3 for BSS
Used KBs for split RDL bar was bothering lower back for some reason kbs felt better
C. 16/24 24/32kg x3
D. RX ski/box facing bbjo/ Max row Cals
31/30/31/30
E. Done
Crushed today’s intervals!
Thanks Tino!
A. Done
B. 95/125/145/165 – 53lb kbs for DL
C. Done
D. Rx with AB – 15,19,22,23 had to get a warm up round in lol
No battery issues for you. Solid push today, well at least for the last 2 sets 🙂
? nope! I guess I rolled the dice better than Brooke when picking a bike! Haha thanks coach! You aren’t wrong there ?
A. Warmed up with yesterday’s Handstand Practice & Rope Climbs instead
C. Done with 10lb overhead (DB head facing up) and 16kg waiter
D. AAB-BBJO-Row version: 0-7-0-0 cals ????
E. Done with 15lb slam ball
It’s ok to scale those calories. I won’t be mad.
A. Done
B. 145 Bulgarian, 135 rdl
C. #71 waiter #53 farmer
D. Modified due to big class
400 run
15 burpees over bench (facing)
Max ski calories with remaining time
19,20,25,23
E. Done. Mix of barbell and plate
Have really been enjoying Wednesday’s!
Wednesdays are all about revving the engine and making sure you feel good both physically and mentally!
Hello!!
A) Done + Rehab for the Elbow
B) Bulgarian squats : 25/30/30/30kg
SS Romanian DL: 27/30/32/35kg (barbell)
C) 16kg Kb for Farmer’s carry and 10kg Kb for Waiter’s Carry (100ft Unbroken all sets)
D) 12-14-15-14 Cal row. Erg Bike to save my elbow.
E) Done with 2,5kg (it’s still weighted ??). I don’t know why I thought it was 4 rounds ??♀️
Have a great day! ?
Elbow feeling better everyday?
Yes! It’s much better now, just need to continue with the rehab 3x/week and being smart not to go backwards ?!
Howdy!
A. Done
B. 44 kg for both. Ouch my butt!
C. 70-26 lb KBs
D. 15-13-12-10 cal with ski and row
E. Done with 15 kg barbell. Ouch ouch ouch ?
Have a great day!
? ?
A. Done
B. 85#x5/5×3; 85#x8/8×3
C. Done. Used 53# KB for Farmer’s Carry; 35# KB for Waiter’s Carry
E. Done. Used 25# plate for Wtd. GHD Hip Extensions.
Kept it light today. Happy with my choice to just focus on some auxiliary work.
Move well, feel good, crush life! ??
A. Done
B.
4-6 Split Squat 60kg
6-8 Split DL 60kg
C. 16/24kg
D.
Max Double Under instead of row >> 36/58/57/75
I realized that I was getting warm after round 1 ? pushed the last round a bit more.
E. Done (Hip Extension +10kg)
B&C were harder than expected but FUN!
Dang you definitely picked up as the sets went on!
Must have not done enough double unders in 20.2 🙂
A) Done
B) Bulg Split Squats: 105-115-125-135
SSRDLs: 135-165-175-175
Can def go heavier, first time doing these
C) Done
D) Ski-Burpees-Row: 24, 24, 21, 20
E) Done with 25lb plate