Primary Session
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Five sets of:
Close-Grip Bench Press x 2 reps @ 87.5%
Rest 2 minutes
B.
Five sets:
Strict Press x 2 reps @ 87.5%
Rest 2 minutes
C.
Three sets of:
100-Foot Waiter’s Carry (each arm)
Rest 60 seconds
60 second Suitcase Hold (each side)
Rest 60 seconds
D.
Four sets of:
3″ Deficit Deadlift x 10 reps @ 62.5%
Rest 3 minutes
E.
Every 12 minutes, for 36 minutes (3 sets) for times:
100 Double-Unders
25/20 Calorie Assault Bike or Bike Erg
20/15 Calorie Row or Ski-Erg
15 Burpee Box Get-Overs (48″/40″) OR Burpee Box Jump-Overs (30″/24″)
20/15 Calorie Row or Ski-Erg
25/20 Calorie Assault Bike or Bike Erg
100 Double-Unders
Strength Accessory Option
A.
Three sets of:
Barbell Upright Rows x 10 reps @ 21X0
Rest 30 seconds
Paloff Side Step
x 5 reps
Rest 60 seconds
B.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest as needed
Running Endurance Option
For distances:
5 Minutes of Running @ 90% of 1-Mile PR Pace
Rest 2 minutes
5 Minutes of Running @ 80% of 1-Mile PR Pace
Rest 2 minutes
5 Minutes of Running @ 100% of 1-Mile PR Pace
Rest 2 minutes
5 Minutes of Running @ 80% of 1-Mile PR Pace
Rowing Endurance Option
Six sets for times of:
Row 1250 Meters
Rest 3 minutes
Your goal should be to maintain consistent pacing across all sets. We performed this the week of March 2, 2020, so check your results and set a good training goal.
PM Session: A. Every 2:30, for 15 minutes (6 sets): Clean Pull with 2-second Pause at Knee + Clean with 2-second Pause at Knee + Jerk *Set 1: @ 70% of 1-RM Clean – 205 *Set 2: @ 75% of 1-RM Clean – 215 *Sets 3-4: @ 80% of 1-RM Clean – 225 *Sets 5-6: @ 85% of 1-RM Clean – 245 Happy with how easy 245 felt with the pause. Two sets for times of: 120 Double-Unders 40 Wall Ball Shots (20/14 lbs) 20 Power Cleans (135/95 lbs) 20 Wall Ball Shots (30/20 lbs) 10 Power Cleans (135/95 lbs)… Read more »
I think you scaled ?
Solid push! Love the consistency!
A.) 155#
B.) 110#
C.) meant to do this after the workout but I ran out of time
D.) 205# I think these are getting better. Straps help a lot
E.) 8:28, 8:56, 9:28. The machines were all within :3-:5 of each other. My box get overs fell off round 2 a little. And the second set of dubs was killing me. Tripped like a hundred times that third round. Literally took me :20 to do 2 double unders. But my goal was sub 10 every round so happy I was well under even with the trips.
Good job keeping these sub 10, now we need to make sure your double unders are on point under fatigue! ??
A) 103kg
B) 70kg
C) done
D) 131kg
E) 8’24″/8’39″/8’56” with bike erg, row and burpees box get over
Taking it easy the rest of the week in prep for the weekend?
Yes, I feel good. Ready for another two days!!
– warm up done
– bench 112,5k
– press 70k
– suitcase and waiter 32.5k db
– deadlift deficit 150k
– did the yesterday engine condo with row/down and up and AB/jump lunges.
Down up : 14 12 12 12 12
Jump lunges : 22 24 25 25 26
Row and AB under the minute on each round.
A. 57.5kg
B. 40 kg
C. Db 25 kg
D. 80 kg
E.
I-10:57
II- 11:13
III- 99Du, s and time cap ?
SAO done
Ha!! That one rep! Solid three days!
A bench 165kg
B 103kg
C done
D deadlifts 150kg 8cm
E did du’s bike row bbjo ski bike du just tried to keep pace but the bike got so heavy. Row and ski could managed to keep stready all 3 rounds.
Last du’s got hard!
9:42
10:32
11:12
Bike was the limiter?
Yes! Second portion of the set. The bike destroyed me! Row and ski no problem through out the sets. Any tips? Or strategy wise?
Stay checked in. The bike is something that you can always go 1-2rpm faster when you focus. When you feel the discomfort coming instead of backing off push yourself further into it and embrace it. I always like to think about checking in. Check yourself!
Pts. Openers done. A. Close grip bench @ 80kg B. strict press @ 57kg C. Waiters walk and suitcase hold with 22.5kg db. D. Only 2 sets done because of time. 11:54 and 10:35 Struggled to get going on the first set of double unders other sets were unbroken. Used assault bike and ski erg. High box get overs were fun but took some time. Morning session: Assault bike conditioning 2 min on 1 min off 10 sets Working in hr zone 2 Cals 19-37-56-72-89-107-125-142-160-178 Hr after work 135-135-135-135-140-140-140-135-140-140 Hr after rest 90-100-100-90-95-90-110-95-110-80 Worked at a slightly higher hr and… Read more »
Looks like somebody is getting fitter ?
How are you feeling engine wise?
Engine is improving steadily.
Feeling good about progress
A. Close grip Bench @147#
B. Strict press @95#
C. Done
D. Skipped – my back is almost 100% one more rest day and is ready.
E. LOVED THE WOD ! so much fun.
Round 1 =8:30 DU unbroken and I did get overs, first time doing these 🙂
Round 2 =8:56 DU ub and second set 50/30/20
Round 3= 9:33 DU ub and second set 40/30/30
UGH! – I just realised I forgot to do the first set of rowing 🙁
Strength – A &B and tomorrow I will do Tuesday’s.
Whoops! So you missed 30 calories of rowing?
No , only 15 cals each round ? . About 1 more min extra .
Warm Up Done. Bench at 180lbs – these are kinda tough. Press at 130lbs – these are smooth and solid Deadlifts at 210lbs – ? Conditioning: 11:42, 11:55 – two sets was plenty. The burpee get overs at 40” were really fun! Nearly UB DUs and consistent rowing. Burpee box get overs take longer than burpee box jump overs though… my assault biking wasn’t great but it was consistent. Last week I did half of Wednesday’s work, this week 2/3. Hopefully next week I’ll be at 100%. Couldn’t train yesterday due to a hotly contested and publicized hearing on a… Read more »
Awesome work getting into the gym and hitting it hard today. Best way to decompress. I hope things aren’t to crazy this week and PLEASE KEEP ME POSTED ON HOW THINGS ARE AND IF WE HAVE TO MAKE ANY ADJUSTMENTS.
AM Session:
Five sets of:
Bench Press x Max Reps @ 65%
Immediately followed by. . .
300 Meter Standing Bike Erg with Damper @ 10
Rest 3 minutes
Bench: 20 / 16 / 15 / 12 / 12 = 75 @ 165 lbs
Bike: :27.1 / :26.9 / :27.1 / :27.1 / :27.3 = :27.1 Avg
Compare to 5/22/2019
Bench: 72 @ 165
Row (200 m sprint): Approx. 38 secs
Good work Lucas!
A.
98 kg 2 rep
B.
68 kg 2 rep
C.
Done
D.
133 kg 8 cm
E.
(15 Burpee Box Get-Overs 120 cm)
8’00” Row
9’23” Sky
10’38” Row
In the afternoon Strength Accessory Option
Another solid day! Enjoy some well earned rest!