Primary Training Session
A.
Every 2 Minutes, for 6 Minutes (3 sets) of:
20/15 Calorie Row or Bike
12-16 Alternating Jump Lunges
followed by….
Every 2 Minutes, for 6 Minutes (3 sets) of:
20/15 Calorie Row or Bike
10-15 American Kettlebell Swings (Choose your weight)
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
Do not exceed 95% on your back squat.
C.
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%
D.
Complete as many rounds and reps possible in 6 minutes of:
2 Snatch (195/145)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
Rest until the clock reaches 7:00, then perform….
Complete as many rounds and reps possible in 6 minutes of:
6 Snatch (165/115)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
Rest until the clock reaches 14:00, then perform….
Complete as many rounds and reps possible in 6 minutes of:
10 Snatch (135/95)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
E.
Accumulate 3:00 in a dead hang from the rings.
Followed by…
Three sets of:
15-20 Dumbbell Wrist Curls
Athlete Notes:
Alright we’re back at it for the final week of 2021! Wow, this year FLEW by. Let’s finish the year out on a strong note and propel us into an awesome 2022! Today’s workout we’ve got some more engine work paired with barbell cycling! The reps increase for each piece, but the load will decrease. We want to see you ride that line. How hard can you push during the 6 minutes on, recover, and then repeat the effort! As the reps increase, you won’t be able to hit as many rounds, so it’s imperative that you push hard to get as far as you can! We recommend quick singles for the 2 rep portion, as many touch and go as you can for the 6 rep, and hang on for dear life for the 10 rep! Have some fun and let’s push the pace on some barbell cycling today!
B. 255 295 325 345 355×3
5×5 at 275
C. 105 115 125
D. 135 – 5 rounds
115 – 3 rounds
95 – 2 rounds + 6
A. ✅ w/ row
B. 275/315/345/365/375/375
C1. 135-1145-145
C2. 155-165-175
D. 4 rounds + 4. UB snatches
3 rounds. Snatches 3/3
3+3 all singles
E. ✅
Good work James!
A. Done with bike erg
B. 285/325/370 lbs
Then 370x2x3 sets
C. 125 lbs
145 lbs
D. 2+6 cals bike
1+ 3 cals bike
2 rounds
E. Done
Good stuff Alex! Love some bike erg
Today has to be one of my favorites it was everything I need to work on packed into a fun filled Monday!
Warmup done (miscalculated second part and it became an Amrap)
A: 175, 205, 225, 235, 245, 255
B: 100, 110
C: had to lower weights to 105, 85, 65 – still hard
D: done
P.s. I know letters are off but I’m not fixing it…
Haha your P.S. made me laugh. Glad it was a good day!
A. Done
B. 134/153/172/175Kg for 3×1
C. 60/62.5/65Kg
67.5/70/70Kg
D. Done with Echo; scaled weights to 70/65/60Kg
70 – 4 rnds
65 – 3 rnds
60 – 2+4 rnds/reps
All singles. Felt very sluggish on this. Likely from the holidays.
E. Done
Nothing wrong with some fast singles!
Well, fast-ish. They left a little to be desired.
#Singles4Lyfe
Totally!
A. Done with 20 cal echo
B. W65/315/345/365/385×2
C. 155×3/185/195/205
D. RX with 10 cal assault runner
195: 6 rounds
165: 4 rounds
135: 3+2
Barely any touch and goes 💁♀️
E. Done
Fast singles work as long as you put your hands straight back on!
Starting the week off right!
B. BS: 200×5, 225×3, 250×1, 260×1, 265×1, 270#x1
C1. 2 Sn Pulls + 2 PSn + 2 OHS: 95, 100, 105#
C2. 1 Sn Pull + 1 PSn + 1 OHS: 110, 115, 120#
A. 6 sets done with 35# KB and using Ski Erg
E. 3 mins accumulated on pull-up bar and 3 sets of wrist curls done.
Hope you had a relaxed time over Christmas and reset mentally!
Got it done! Nice work
A. Skipped
B. 110-130-145-150kg x 3
C. 60-65-67.5kg
72.5-75-77.5kg
Did our post boxing class wod, bit of sweat nothing serious.
8 rounds
40 sec bike for cals
20 sec rest
40 sec wall sit
20 sec rest
40 sec row for cals
20 sec rest
40 sec plank
20 sec rest
Bike 134 cal
Row 134 cal
😅 💪