** Our Downtown and Point Loma locations will be closed to group classes today for the Invictus Athlete Camp and Valentine’s Day Competition. Please join us at our Sorrento Valley location if you are dropping in! **
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (20/15 kg)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.
Just getting back from weeks of business travel and that totally worked me. Did solo.
35:07
50 KBS 35#
500M row
50 BB thrusters 45#
500M
50 strict Sup pull-ups
500M
50 thrusters
500M
50 KBS
Frustrated with the strength and endurance I’ve lost over the past 3-4 months. Sort of hit a wall with a cold that wouldn’t clean up and a brutal work schedule. Any advice?
Solo: 28:45
50 KBS #70
30 Airdyne cal (60)
50 Goblet squat #53
30 Airdyne cal (60)
50 strict pull ups
30 Airdyne cal (60)
50 goblet squat #53
30 Airdyne cal (60)
50 KBS #70
28:10
kB unbroken (45lb)
Thruster 30/20 (45lb)
Pull-up 8/7/7/7/7/7/7
Thruster 20/15/15
kB 30/20
Nice work Blake!
Legs are killing me from yesterday…
A. 19:18 solo; 50 reps all exercises; subbed 60# KB, 80 9″ steps ups.
B. 15-12-9-6-3 ghd sit-ups and back extensions
I hear ya on the legs…my butt doesn’t feel much better..but u killed this workout today Chris!
Thanks Candy. I think with fresh legs I could have gone UB on the both rounds of thrusters. Either way, it was a great way to cap off the week!
A. For Time
60 cal Air Bike
30 front squats @155
30 reverse lunges @155
8:02
Hit the heavy squats on Thursday and missed this yesterday. Holy leg accessory in a metcon!!
Super fast Chad…awesome !
A1. EMOM for 4 min x 3 reps Clean Lift Off @ 35#, 45,55,65 A2. EMOM for 4 min x 3 reps Clean Pull @ 35#, 45,55,65 B1. EMOM for 6 min x 2 reps High Hang Power Cleans @ 35,45,55,65,75,85 B2. EMOM for 6 min x 2 reps Hang Power Clean @ 35,45,55,65,75,85 C. EMOM for 6 min x 1 rep Power Clean @ 35,45,55,65,75, 55…and an extra 55 D. For Time – Solo – 21:25 50 KB swings @ 24kg (UB) 400m Run 50 BB Thrusters @ 15kg (HOT MESS) 400m Run 50 Kipping pull ups (all broken… Read more »
Big day! Nice work on the cleans!
Great effort and a ton of work put in! Get some rest.
I meant to tell you that you absolutely crushed today. That is a lot of work. Enjoy tomorrow.
Luke & Anika
31:13 (28 & 22 kg kb)
Nice work Luke and Anika!
I hadn’t done the baseline interval test. As many of you said that looked a lot easier on a paper than it was. My grip strength and endurance are shot. The toes to bar took by far the most time for me.
A. 2:35, 3:33, 4:47, 4:36, 4:54, 4:41
B. Foam rolling and stretching
The baseline was brutal…but it looks like you did GREAT Mike!
Yeah I feel about that effort. It shows the potential. I was shocked when I looked at the clock after round 1. It didn’t feel like I was moving that fast. As my grip endurance improves, those last four rounds will come down in a hurry.
Same here. So I split T2B and K2E after 3 rounds. Good on ya for sticking to your guns. Or midline, actually.
Couple days behind: YESTERDAY A. Back Squat: 275/285/295/305 x 6 reps each set B. For time: — 30 Calories of Assault Bike — 30 Front Squats (135) — 30 Alternating Front-Racked Reverse Lunges (135) Time: did not finish. After the 30 front squats, once I went into the lunges my quads seized up and my core just gave out. Took 2’00” for 30 cals on the assault bike, and it took 4’40” for the front squats, with a total time of 6’40” before throwing in the towel. Next time I guess! THURSDAY A. 2 Clean Lift-Offs + Power Clean: ⬆️2️⃣… Read more »
Good job knowing when to say when. Great work on the squats as always!
AWESOME work as always Teddy!
Did yesterday’s
A 315×6
B- 7:52
I’ve got nothin other than F***ing WOW! SUPER HEAVY and SUPER FAST!
Done. Solo.
50 KBS @ 32 unbroken,
500 m row @1:50,
50 thrusters (10-10-10-10-10),
1k Assault bike (around 58-63 RPM – took under 3 minutes for 1k),
50 pull-ups (10 butterfly-10kipping-10butterfly-10kipping-10mixed grip kipping),
1k Assault bike,
50 thrusters (10-10-10-10-10),
1k Assault bike,
50 KBS @ 32 unbroken.
+/- 1:1 work:rest. Total around 23 minutes.
Nice work Michal!
Barbells all busy at the Y. 45lb kbs, 20lb DB thrusters. Strict PU up to 19 broken up 9/5/4, then the rest kipping but broken up to 30 total. Did with my 11 y.o. son. 30:37
Awesome you did this with your son David. Train em’ while they’re young!
Saturday workout buds…so awesome…and hats off to your son for getting busy on this grinder!
Travel has hosed my eating and sleeping.
Hotel workout.
Nice long warmup
3×8 DB strict shoulder press @40lb DBs
3 rounds for time
10 man makers @20lb DBs
20 alternating DB snatches @40lb DB
400m run
20:44
Doing shoulder strength stuff first made this tougher than I expected. I was shooting for 6 minutes per round but the preliminary work depleted delts.
Off to Tampa now.
Way to get some work in…even in less than ideal circumstances…Good Job Ryan!
Thanks, Candy. Can always count on you (and many others) on here for great encouragement and a push to do better.
Done with my shadow self 50 rep each station with 1:1 work rest
Still unable to run outside so 200 Single under for 400
26:03
I really need a rest day 🙂
Well done, sir. Rest day earned. Tomorrow?
YES for rest day!!!
Nice work Philippe…this was a grinder…especially after the work earlier in the week!