A.
Complete as many rounds and reps as possible in 4 minutes of:
10 Goblet Squats (32/24 kg)
100 Meter Row
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
10 Double Kettlebell Deadlifts (24/16 kg)
10 Double Kettlebell Bent-Over Row
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Bar Muscle-Up Progressions
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 6-8 reps
*Challenge yourself by moving your feet further forward on the box in front of the bar.
Interval 2 – Swinging Knees-To-Bar
x 3 reps (singles; drop between reps)
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 2 reps OR bar muscle-up x 4 attempts
Interval 2 – Full Support Descend to Air Chair Swing x 3 reps (contiguous)
– – – – – – – –
Option 2 –
Three sets of:
Toes-To-Bar x 3 reps + Bar Muscle-Up x 1-3 reps
*Rest 30-45 seconds between sets.
C.
Push-Up Progressions
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Narrow Grip Push-Ups x 6-8 reps
Interval 2 – Wide Grip Push-Ups x 6-8 reps
Followed by. . .
One set of:
Incline Push-Ups on 30″ Box x 60 reps @ 1010
*This is going to be a struggle, but try to push through unbroken and without letting your belly sag or your head to rise while pushing up.
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 51X1 at 50-65% of 1-RM Back Squat
E.
Against a 90-second clock…
20/15 Calories of Row
Max Reps of Burpee Pull-Ups in remaining time
Rest 60 seconds and repeat for a total of TEN (10) sets.
A. 3 rounds + 600 m row
A2: 2 rounds + 6
B and C: done ✅
D. All sets 225 lb
E. 3/3/3/4/4/4/5/4/4/4
A. Done
B. No Pullup bar
C. Done
D. Last set @ 100kg (65%)
E. The next day’s piece
EMOM20
15 CAL BIKE, 15 Thrusters
A) done 4+1/4
B) done
C) done
D) 170
E) 7/8/8/7/8/7/7/7/8/7 Rx
Thanks Tino! Hope you had an awesome day!
✅ ?
A. Done. Getting better at nose breathing.
B. First emom done. Option 1-Done
C. Skipped
D. All sets done at 50%
E. Scaled back to 5 rounds and did burpees to a 6inch reach due to forming blister on left hand from option 1 emom. 12/12/12/11/11 finished my row around 40-45 seconds
– Conditioning isn’t there yet but happy with my effort.
Its getting there and you’re putting in the work! Look after that blister!
A. 4+8/5
B. Done
C. Done
D. 125Kg
E. 9/9/8/9/10/9/10/10/9/10
Took a few rnds to get a little pep in my step. Tried for 11 but just didn’t have it today.
11 is moving for sure! Solid days work!
Thanks Tino. I couldn’t get the rhythm down on the BPU to get to 11.
A: 4 R
B: I tried so we’ll let that count
C: done last 60 not UB maybe I should have done against the wall? (Sad)
D: 185
E: I did burpees over erg, 5 ish per round
A) 4 Rx 5 RX
Skipped all gymnastics today chilling on the arm did some core work
D) 140/140/140/140
E) 9/12/12/12/12/11/11/11/11/11
Did just burpee no pull-ups giving the arm a rest
??
A. 4+1/5+2 Rx
B. Done
Option1 and 2(1/1/3/3)
C. Done
D. 165#
E. Did 7 sets 5/4/5/5/5/5/7
A. 4+52m/4+13
B. Done. Did potion 1 and 2.
C. Done. Went unbroken on the 60 and could hardly move haha.
D. 175
E. 7/7/7/7/6/6/7/7/7/7 Rx is there a faster way to do these that I’m not aware of?! ?
As I mentioned to Casper. . .Jump straight from the burpee instead of pausing then jumping?
A1 4+7
A2 4 rounds
B) Done – Option 1
C) Done, had to break the 60 box push ups – sooo much pump!
D) Done with 85 kg – Most happy about it was really easy to do without belt!
E) 6-5-5-5-5-5-5-5-5-5
I am actually a bit confused of how I should do this faster. I did Rowing in around 45-50 sec and then unbroken burpees. I must be a snail feeling like a rabbit ???
Jump straight from the burpee instead of pausing then jumping?
You are properly right, but I feel it is a bit Strange not to look where you’re jumping
A. 4 rounds and 2 + 3 bent over row
B. Done with option 2
C. Done, 60 not unbroken
D. Done @185
E. 6/7/6/7/6/6/5/6/6/8 (done with Airbike, hopefully I’ll be able to buy a rower by Christmas ??)
That will be a nice Christmas present! ?
Indeed!!
A) done easy 4 rounds in both B) done and option 2 C) done ub, the pump arrived around 45 reps tho D) done based on 150kg I tried to bring and push my pelvis more under my upper body and for, as you (Tino) suggested last time, yesterday the focus was also on this in the front squat at it felt much better for the lower back. I felt much less pain in the back and felt more working the legs. It means i did i right? I hope so, lower back felt also more straight. D) did bike… Read more »
Great to see you engaging that midline. Retesting a few workouts and lifts and coming toward the end of this cycle so intensity should will be up so volume will be lower!
A. Done
B. Done and option 2
C. Done but couldn’t go unbroken on the 60
D. 205×2/215/225/245
Squatting felt better today than it has in a while
E. RX
10/10/10/10/10/10/10/10/10/11
101 total
Looks like 11 should have been the number 🙂
Good to see you back squatting today!
I probably could have squeaked 11 out a couple times!
Thanks Tino felt good even though it was light!
A) 4, 4
B) Done
C) Done, 60 unbroken was tough
D) 225×2, 245×2
E) RX 8, 8, 8, 9, 8, 8, 8, 8, 8, 8 was happy to hold a pretty hard pace on the rower for all ten rounds
Solid work with the consistent results
A. 3+4 3+5
B1. Done
B2. Done (3TTB+1BMU) Wasnt pretty
C1. Done
C2. 25UB then finished in multiple sets
D. Done at 175#
E. 15cal row + ME BP PU
4/5/5/5/5/5/5/5/5/5
Happy with the consistency ? and that i finished all 10 sets. Nice full session and managed to leave with my soul in tact.
Haha looks like it was right at the perfect amount then
Howdy!
A. 3+10, 4+10.
B. Done with option 2.
C. Done.
D. Done with 225 lbs.
E. 5-6-7-6-6-6-6-6-6-7.
Have a great day!
? ? ?
A. Done
B. Done
C. Done
D. Done st 65% (based on 162.5kg)
E.
1. 6
2. 7
3. 6
4. 6
5. 6
6. 6
7. 6
8. 6
9. 7
10. 9
?
Could definitely hold 7-8 based on that final 9 🙂
A. 4, 5
B did w rings- rows, transitions, feet on box strict-staying away from swinging this week. Still wanted to get some kind of mu in
C. 40,20
D. 225
E. Down ups to tall target
12 14 14 14 15 14 14 15 14 18
Emptied the tank on that last set! Let’s treat that second to last set the same way you would the last set. Then hang on for the final set! Good way to train ??
I’ll work on it!
A. 4 Rx, 3 +15 Rx
B. Done Rx higher reps
C. Done Rx higher reps
D. Done based on 170kgs
E. 6/6/6/6/6/7/6/7/6/7
Done! ✅
A) ✅ 3+half way through row for 4th rd … 4+6 on 2nd part
B) can’t do in garage ?
C) ✅ fun!
D) 110… worked up to last set at 140# (65%)
E) only had time for 7 rounds 🙁 … 5/5/4/5/5/5/6
^ Pedro’s wifey