Primary Strength Session
A.
Every minute, on the minute, for 12 minutes:
Back Squat x 2 reps @ 80-85%
Primary Conditioning Session
A.
For time:
100 Calories of Assault Bike
60 Deadlifts (225/155 lbs)
Rest until the running clock reaches 20:00, and then…
B.
Two rounds for time:
50 Calories of Rowing on Concept 2
50 Burpees Over The Erg
Rest until the running clock reaches 40:00, and then…
C.
Three rounds for time:
400 Meter Run
50 Unbroken Double Unders
(if you trip the rope before 50, start the set over at zero)
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Training Option
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)
followed by…
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…
Two sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
150-Foot Yoke Carry
(perform for max load, no stopping)
Rest 2 minutes
Rest 3 minutes, and then…
B.
Three sets of:
150-Foot Reverse Sled Drags
(perform for max load, no stopping)
Rest 60 seconds
Rest 3 minutes, and then…
C.
Three sets of:
150-Foot Sled Sprints
(perform for max speed, keep weight moderate)
Rest 60 seconds
Rest 3 minutes, and then…
D.
150-Foot Harnessed Sled Pulls
(for max load, no stopping in the 150 feet)
Rest 60 seconds
Running Endurance Option
A.
Warm-Up
400 meter run @ 50% pace
Followed by…
Two sets of:
Forward Lunges x 10 reps
Reverse Lunges x 10 reps
Lateral Lunges x 10 reps
High Kicks x 10 (leg straight)
One Leg Jumps x 10 reps
B.
Running Mechanics Drills
Two sets of:
Forward Change of Support x 10 each leg
Foot Tapping x 20 per leg
Falling Into Wall Drills x 10 each leg
Run 3 sets of suicide sprints increasing your intensity with each one.
Run out 10 meters and back,
20 meters and back,
30 meters and back,
40 meters and back
and finally 50 meters and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
Five sets of:
1000 Meter Run (2.5 laps on a track)
Rest 45 seconds
400 Meter Sprint
Rest 2 minutes
Beginner Option: Two to Three sets
Intermediate Option: Three to Four sets
Objective: The key to this workout is pacing; if you go out too fast then you won’t have enough time to recover. Keep your 1000 meters at your mile PR pace and push the 400s to be faster.
Post your 1000 and 400 meter times to comments.
D.
Cool Down
5 minute easy jog
10 minutes of static stretching
(focus on the bottom of your feet with lacrosse ball, calves and IT band)
Back squat
2×2 @160kg
2×2 @165kg
2×2 @170kg
A) 9.33 (AB 100 cars 5.38)
B) 13.48 (buck furpees)
C) 9.16 UB double unders
Strength
6×2 @145kg then 6×2@ 150kg, felt good
Conditioning
A. 9:18 rxd
B. 12:18 rxd
C. 8:08 rxd tripped up rep 48 first set DU, quads cramped on 2nd/3rd run, very frustrating
Strength:
Back Squats, all at 205# – hard.
Conditioning:
A) 11:40 (done with 100 cals at 7:08, DL’s all sets of 5)
B) 15:27 (rows were slow… 3:30ish and almost 4:00)
C) 11:31. missed a crap ton of DU’s
Strength
Back Squats 285 x 2 x 12
Conditioning
A. 9:41
B. 15:29
C. 8:54
A) back squats done at 370# 83%. Hard but managed without a belt
Conditioning
A) 9:10
B) 13:08
C) 8:53
Only could fit in the conditioning pieces today
A) 7:45 6×10 on DL
B) 13:45 Total melt down on this one
C) 6:49 DU UB each set
Session 1:
A. 100cal Assault Bike
60 deadlift 225lbs
12:13 *ass was on fire
2 rds:
50 cal row
50 Burpee over erg
13:59
3rds:
400m run
50 unbroken DU’s
7:02 *all unbroken and surprised cause I was racing to beat my girlfriend lol
Idk who programmed that conditioning but I hate/love you haha
Came in and accumulated some low intensity volume in weakness areas.
E2mom 60:
1: 2 legless
2: 7-10 parallete hspu with two abmats
3: 2-3 strict muscle ups
4: 10 tempo ring push-ups
5: 1 pegboard ascent
6: 3 dball to shoulder 150
1:1 rest to work approx. Held a conversation most of the time.
2md Session- strongman
-warm ups done
A. OH band suspended KBs march
-total weight was 225 x 45 seconds
B. Sled stuff
-reverse done
-sprints done
-heavy drag done
C. Extra stuff;
-messed with our new 150 D-ball
-Lsit to planchette/HS play time
Power Snatch Barbell Cycling from yesterdays program: *Set 1 – 8 reps @ 55% 41kg *Set 2 – 8 reps @ 55% 41kg *Set 3 – 8 reps @ 55% 41kg *Set 4 – 5 reps @ 60% 45kg *Set 5 – 2 reps @ 65% 48,5kg *Set 6 – 2 reps @ 65% 48,5kg *Set 7 – 1 rep @ 70% 52,5kg Primary Strength Session A. Every minute, on the minute, for 12 minutes: Back Squat x 2 reps @ 80-85%: Set1: 87,5kg. Set 2: 90kg Set 3-12: 92,5kg Primary Conditioning Session A. 11:27 (bike done in 8min, DL:… Read more »
Back Squats @ 405. These felt really good today.
Conditioning
7:52
12:46
7:11
Enjoy the rest of your weekend!
Thanks coach. You too ! Tell Rachael happy b day for me. Hope you have something good planned for her 🙂
Birthday weekend of fun! Thanks dude I will! ??
Squats done at prescribed weights
Felt good
Met con
1st wod
732
2nd wod
1428 that was mentally tough for me
3Rd wod
830ish
Definitely a mental grinder today for me pretty tore up after yesterday
One gym session:
Strength:
A) done at 205 – these felt easy!
Conditioning:
Wasn’t sure how long I’d take (possibly more than 20 mins), so I capped myself at 15:00 on first 2 parts
A) 31 deadlifts
B) 39 calories on round 2
C) scaled to 30 DU unbroken, 14:23
Will do running later
Wrist better?
Better than yesterday. I still probably couldn’t do a clean and jerk.
All done in one session
Primary strength
A. EMOM 12 min – squats x 2 reps @ 170kg – easier than I expected
Primary conditioning
A. 7:14
B. 11:01 – hate Burpees ?
C. 6:59 – messed up first set of DUs twice!! Doh!
Finished off with EMOM 12 min
Min 1- (5x) 1 muscle up, 3 dips
Min 2- 12 strict HSPU
Min 3- 30 UB double unders
Min 4- 10m UB handstand walk
Burpees are just a case of putting your body on the floor and getting back up again. 🙂
Lol but 100 reps picking my heavy carcass off the floor is no fun!
Great times today. I think those are smoking fast
Thanks, definitely feel like my training is turning a corner after being injured for the best part of 8 months at the back end of last year/ beginning of this year Where I questioned my confidence in my own ability.
Crushed it!! What rpm are you at on the bike? I seem to be real slow on bike, 65-70 for me
Primary Strength Session A. Every minute, on the minute, for 12 minutes: Back Squat x 2 reps @ 80-85%- went off 240 as 1RM, so did 195… focused on elbow position being more locked by my sides. Could maybe go up next time. TFG qualifier 5- rowing, American KB swings, burpees, etc Then jumped in a team WOD and built to a 2RM OHS from the rack- 215 for a PR… these OHS felt better than any front squat or back squat- wore Oly shos. Then we did 5 Rounds- equal work to rest ratio 5 strict PUs 10 Double… Read more »
1st Session- Primary Conditioning and WL
A. 150cal AD and DL- 9:55
B. Row burpee- 12:51, lol this one…
C. Running DUs- 6:40, really happy with the running on this one!
D. Back Skwaaaaats! (yuck) 🙂
-365 x2x12 on the minute
Primary Conditioning
Airdyne (150 cal)/Deadlift Metcon = 11:59
Row/Burpee Metcon = 14:30
Run/Double Under (Not UB) = 8:46
Primary Strength (a nice cool down, haha)
Back Squat EMOM = 365x2x12
Conditioning
A. 10:17 (6:30 bike 12/12/12/7/3/4)
B. 14:31
C. 9:39 (uphill 400m course)
body wasn’t feeling ready to hit anything this morning, but instead of quitting halfway through or getting upset I worked on focusing on my “why” and did what I was capable of doing in the moment. if every week is going to be like this one, we’re going to have some serious engines come Christmas
Solid effort. Saturdays are very often just suffer through it. Been a good training week rest tomorrow and be ready for mondays madness ☺
Great work buddy. Some days it’s good to just switch off and just work through it. Whether it was your best performance or not you will always learn something about yourself.
Primary strength
A. All sets @ 315# (84%)

Primary conditioning
A.
For time: (7:19)
30-20-10
Thrusters 95/65
Toes 2 bar
Rest until the running clock reaches 20:00, and then…
B. 

For time: (15:45) did descending ladder on deadlifts 10-1 w/ two sets of 5
100 Calories of Assault Bike
60 Deadlifts (225/155 lbs)
Rest until the running clock reaches 40:00, and then…
C.

Three rounds for time: (8:19) 
400 Meter Run
50 Unbroken Double Unders
(if you trip the rope before 50, start the set over at zero)