A.
Every 3 minutes, for 15 minutes (5 sets):
Clean + Front Squat + Jerk
*Sets 1-2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 90% of 1-RM Clean & Jerk
When the running clock reaches 15:00…
B.
Every 3 minutes, for 6 minutes (2 sets):
Clean & Jerk x 1 rep @ 95+% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
(1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 make up 1 rep of the complex)
*Sets 1-2 = 1 rep @ 80% of 1-RM in this complex
*Sets 3-4 = 1 rep @ 87.5% of 1-RM in this complex
*Set 5 = 1 rep @ 95% of 1-RM in this complex
D.
Six sets for max calories of:
60 seconds of Ski-Erg
(or Dumbbell Ground to Overhead (35/25 lb DBs))
60 seconds of Rowing
60 seconds of Assault Bike
60 seconds of Sand Bag Bear Hug Hold (150/100 lbs)
Rest 2 minutes
Goal is to hold 18-20/13-15 calories each set!!
A. 195 195 205 205 215
B. 220x 220? 205 205
C. 195 215 235
D. with 130# (50# sandbag + 80# dball)
15/16/20
15/16/20
17/16/20
17/16/21
17/16/23
17/16/20* bike AD including rollover cals
Great workout thanks!
A/B. up to 205
C. 215?
D. done (used 125 bag)
I don’t think I ate enough carbs because I’m low on energy .
A.) 1RM is 185#
80% 150
85% 166
90% 170
B.) 95% 175
C.)1RM 185 3 sec pause+ double bounce+ FS
80% 150
87.5% 160
95% 175
D.)6X:
1- DB G2OH 25# DBs
2- meters/cal row
3-burpees 2 6inch target
4- bear hug hold 100#
Rest 2m
1- 18,19,20,15,16,17
2-190,200,200,200,13,14 (realized I should have done cal on last few rounds)
3-15,15,13,12,12,13
4- most were only 30 sec to 40
A: 88/93,5/99 kg
B: 105 kg (failed jerk)
C: 88/97,5/105 kg
D: Ski/Row/AB/32kg KBs hold
21/19/19/60
17/17/11/40
17/17/11/30
17/17/11/30
18/18/11/30
19/19/12/30
A,B,C Done
D) ski 17,15,15,16,15,17
Row 20,18,20,22,20,21
Bike 20,18,19,18,19,20
Sandbag Done
A. 100/100/105/105/110Kg(f) on jerk
B. Just cleans. 120/130Kg(90%)
C. 125/135/145Kg
D. Skipped. Had to finish planting veggie garden before the rain. Labor of love. While not the METCON it contributes to nutritional health.
A) up to 270
B) 283.5
C) 255/265/275/285/300f the last full fs
D) took this easy, legs really hurting from Wednesday’s metcons, just enjoyed moving.
Mentally drained.
Its ok to rest, I won’t shout at you. I promise.
A: 100/100/105(fail)/105/110(clean + front but not jerk)/115 (fail)/115 (fail)
Hard to jerk under fatigue and i think i see to high for a return on the weightlifting
C: switch have no time
D: 2 DB 35#
AB
Row
Don’t have sandbag
Round 1: 15/16/15
15/16/15
15/14/14
15/15/15
No more Time
A. Skipped no squatting for a few days
B. Skipped
C. 4 sets of sled drag with 115kg
D. Started with sandbag ended on bike
DB snatches w/35: 21,22,23,24,25,24
Row: 15,15,15,15,13,15
Bike: 13,14,12,11,12,12
Would like to see those bike calories above 13 🙂
A. Up to 145
B. 150. Jerks were rough today.
C. 125/135/145
D. Did DB snatch, 35#, for ski erg
DB: 20/20/20/22/22/22
Row: 16/17/18/17/17/17
AB: 13/13/13/12/13/13
SB 100#: done. Easiest part, by far.
This workout felt so good after the earlier part of the week!
Another great week of work Kryssie!
A. 205,225,240,255,265.
B. 250, 265-f. Got carried away with part A. Will stick to percentages next time.
C. 225,235,245,255,260.
D. Ski: 15,17,17,17,17,17. Row: 15,20,19,20,20,20. AB: 16,15,15,15,16,15. SB Hold: 100lbs. Best we had.
First round must have been a warm-up 🙂
A. Buildt up to 120kg
B. Up to 130kg (made the clean and i stod up but didnt jerk it because i almost past out)
C. Build up to new 1rm 125kg
D. Had 15-19cals on everything
A) 150/160/165
B) 175 felt good here. Finally
C) 150/160/175
D) ski: 13/14/12/13/16/14
Row: 12/13/13/13/15/14
Echo ?: 11/10/12/11/13/11
No Sandbags so used 2 53# KBs in the front rack for the hug. But then realized we had real sandbags from the hurricane that I could have used ??♀️
Time to watch Cuse football! ?Thanks Tino!! Hope your weekend is great!
Bring those sandbags to the gym!
Enjoy the game!
Only able to sleep about 4 hours last night due to an early work meeting, so I kind of went through the motions today.
A. 205, 205, 215, 215, 230
B. 245, failed the first rep, sluggish on the pull. Sped up a little and got the next one.
C. 195, 195, 215, 215, 235
D. Done, averaged around 15 calories on the ski each set, 18 on the row, 10-14 on the bike, RX d ball hold.
Looking forward to catching up on some ?
Get some extra sleep tonight and get ready to hit Mondays work hard. Nice job still getting your work in!
A.100-105-110
B.115
C.110-115-125
D. I joint the class cos there was no space… Still managed to squeeze some cardio in.
Thanks! enjoy the weekend 🙂
Hope you had fun jumping into a class!
A. 225/245/255/265#
B. 275# ( numbers slightly below today)
C. 205/225/245#
A. 125, 135, 145, 145, 145
B. 150, 155
C. All at 145 (quad is kinda bothering me)
D. Done. Got to use ski erg for the first time today.
Don’t do anything that hurts. Let your quad rest!
A. 160, 170, 180
B. 190, 200 (100%)
C. 155, 155, 170, 170, 185
D. Six sets of:
DB G2OH: 15 reps
Row: 13 cams
AB: 10 cals (the hardest part and only part scaled lol)
100# SB bear hold: 60 seconds
A/87,5/87,5/92,5/92,5/100kg
B/105 kg (95%+0,5kg?)
Fail the second rep no more power
C/got time for 3 rounds
Old 17cals all sets all station
40” 70kg sandbag bear hug hold
Ouch!!!!
Thanks again have a nice week end see you Monday
Have a great weekend!
Time for transitions or should we treat it like an emom?
Treat it as an emom with no transitions