Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%
B.
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/135 lbs)
6 Burpee Box Jump-Overs (24″/20″)
A. Squat
77/90/105/112.5/117.5. 95×10 reps/ 100×8
B. Avec Boubi
19 rounds + 1 rep
We are a week behind but to be clear….does Partner A complete full round, then Partner B, then Partner C….etc? One person working at a time?
Done Wed 1/14
M, 33, 224#
A. 155, 185, 225, 245, 265, then 225×8 for both sets
B. Alone, did a round every 2:30 for a total of 5 rounds. 185lb & 24in box.
A. 151X5 175 X 5 185X3 230X2 250X2
then I totally misunderstood the weight so I did 83% which was too much. 230X6 and 230X4.
B. Did with Jess S. we rested the time it took use to do the previous rounds. about 2 min of rest which felt like a lot. 4 rounds. rx’d.
A. 175×5, 205×5, 245×3, 280×2, 300×2
then 255x8x2
B. Did alone so rested 3:1 … probably too long (about :45 rest between each movement) – 4 + 1 rx’d
Great job, Aaron!
A: 5@80, 3@95, 3@110, 2@125, 2@140
2 sets of 10@115.
B: 18rds+ 3 with 95# and 20″ box
With 3 people.
Getting so strong!
5x 175, 205
3x 235
2x 265, 290
2 sets of 10 with 245
E2MOTM for 12 minutes
3 Power Cleans 185, 6 Box jump over burpees
Times (sec): 34, 31, 31, 30, 30, 30
Great job, Noah!
A: 190×5, 225×5, 260×3, 290×2, 310×2, 255x10x2
Weight at 90% feels a little light, but the sets of 10 feel plenty enough, lol
Followed your lead with part B, clever.
You must be like me, my absolute strength sucks because I always feel like I can do a decent number of reps at a high percentage of my 1rms.
Great job, Kev!
A. 5@225 5@275 3@315 2@365 2@385 10@315 6@315 breathing sucked.
B. Team of 4 1 RX and 3 @135 for 20 rounds. Absolutely awesome workout!
We’ve been following for awhile now, first time posting. Thanks for the amazing programming.
Thanks for posting, Todd! Where are you posting from?
We’re in Hawaii. A good group of us get together daily and workout on the Army Airfield here.
Awesome! Keep posting your results and any questions you have. Welcome!
A. BS (315 1RM), +10 across the board vs 5 Jan
5 x 165-205
3 x 235
2 x 265-285
10 x 235-235
B. 4 x 1-minute rounds:
3 power cleans (185)
max reps burpee BJO (24″)
rest 3 mins between sets
score = 13-10-13-12
Great job, Andy!
A. 5@205; 3@225; 2@275; 2@315; 2@365; 10@ 315; 10@315
B. 20 rounds RX with 2 other people
6 am Pt. Loma
Oh I missed you! I’m at PL on M, W, F mornings at 6. See you later this week?
hey Michele yeah I will be there on Thursday and Friday.
A- bk sq
5@85kg, 5@100kg, 3@120kg, 2@135kg, 2@145kg these felt very heavy today 🙁
2×8 reps @125kg again felt very heavy
B- Achilles sore from box jumps/overs etc and shoulder a little sore so instead did this with the wife
3 rounds for time
300m row
300m ski erg
Time 7:50
Sounds like you made a good decision with minding your body. 🙂
A. 155, 185, 215, 245, 265. 10×215
B. There were two of us so we did a 6 min AMRAP: 4+7. Should have did a better work/rest cycle.
Ah, live and learn. 🙂 Nice work!
44m 6′ 165
Based off a 265 max
A1. 135/160/185/210/225
A2. 195 both sets for 8
B. I didn’t know how to partition this since I’m alone so I did a 1:2 work rest to factor in 4 people’s work/rest relay . Power cleans with 155 and 24 inch box.
4+3 power cleans
Nice work, Mark!
A. Wendler
B. As a group of 4, we got 16+5. I did 4+5 Rx. That was a sneaky one. Weight felt light and really pushed it on the burpee box jumps.
I did 16+5 but used 155 lbs. I pushed the burpee box jumps as well.
Awesome, Anthony!
Great job, Greg!
Same 1rm as from the 5th?
Yes!