Primary Training Session
A.
Every 2 minutes, for 10 minutes (5 sets):
1-Step Box Jump x 5 reps
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Single-Leg Broad Jump x 5 reps each leg
B.
Three sets of:
Low Bar Pause Back Squat x 5 reps @ 33X1
(perform barefoot, and use for activation – not trying to build to your heaviest load)
Rest as needed
C.
Complete as many rounds and reps as possible in 30 minutes of:
30/20 Calorie Assault Bike
Followed by. . .
Three rounds of:
5 Strict Supinated-Grip Pull-Ups
10 Push-Ups
15 Air Squats
Followed by. . .
100 Double Unders
D.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest 60 seconds
Chinese Plank x 60 seconds
Rest 60 seconds
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.
Running Endurance Option
Three sets of:
Run 1600 Meters @ your desired 5k race pace
1:1 Work:Rest Ratio (i.e., if your 1-mile took you 6:00, rest 6 minutes before starting your next set)
That’s all…rest up, and if you’re hitting 18.1 again on Monday, get your mind and body ready!
Session one
100 cal assault bike because #dadshoe season is after the open
Felt good to breathe through some movement. Not incredibly sore or anything but cns definitely feels like I did a 20 min workout yesterday
Primary Session
A. Done
B. 80/90/100kg
C. 4+69 reps
Did 18.1 today. Was playing with the idea of not signing up this year because of my back and that I haven’t really been training because of work. I can’t string t2b because the extension back hurts, I can do singles though. Decided to give the workout a go, got 291 (9+3). Wasn’t trying to break the mold, just move consistently. Singles on the t2b, ub on the dumbbell, consistent pace around or a little under 1200 on the row. Happy with my consistency given my lack of training. Gonna take each week one at a time. #brokebackopen
Awesome to see you still hitting the Open workouts! Nice work dude!
Practiced 18.1 transitions with a new set up for about 30 mins. Then did 3 rounds at game pace and was :32 seconds ahead of what I did on Friday. Really excited for it on Monday now!
After I only had a little time before having to go to dinner.
Emom for 10 mins
10 cal bike + 30 DU
Don’t show your face again here if you don’t get over 400. #jokingnotjoking
Low bar squat worked up to 165 lbs
AMRAP on Airdyne, otherwise RX: 5 rounds +11 cal, took it somewhat slow
Accessory done, one arm pull-ups and some handstand walk practice.
Trying to decide if I will redo 18.1 on Monday to hit 11 rds… I think it is doable for me, but I will need to keep focused 100%…
No reason to redo. You crushed it.
5+15
This one was fun
Tempo Low Bar up to 225lbs.
Metcon: 3 + 3 rounds of Cindy, no DU.
Primary and running done. Ready for a reset and hit this 18.1 one more time
Get after it dude!!
18.1: 393
Had a goal to get 12+ and stayed ahead of the 12 rounds splits the whole time
Great work dude! Now Michael is definitely going to have to repeat! 🙂
Oh I will get 400 without a doubt
A. 24/30/34/38/38”
Single legs done
B. Low bar back squat-255# for all 3 sets
C. 4+30 cal bike
D. Planks done
Primary training session
A) done to 30 in. box
Done
B) 135/185/225
C) 4 rounds + 16 cal bike just tried to stay moving the whole time.
D) done
Going to rest for the rest of the weekend and go at it again on Monday!
Hi Tino!
If I’m redoing 18.1 tomorrow (Sunday) because my schedule doesn’t allow for Monday before 5pm, what do you recommend I do today? Some of today’s programming? Take a rest day? Other?
Thanks! ?
Rest! Plenty of mobility and get your mind right to crush it tomorrow!
AMRAP – finished 5 rounds + 60 double unders into round 6 so just finished the 6th round
I know I know, I should have just followed the program yesterday but I did some oly and some squats yesterday so I deadlifted today… this girl needs to get stronger!
Reverse hypers and Chinese planks done
18.1 403 (12 +19) happy with that after week full of flu
Great work dude! Glad you’re feeling better!
Thanks Tino yeah happy with the score. Thanks for great warm up!
Did the wod after doing 18.1. Got 3 rounds and 20 calories
For the bike AMRAP.. is there a rest?
It’s an amrap…do the 30 cal then do the three rounds then do the double unders then repeat that order until 30 mins have gone by
Thanks ! Took me a second to realize that was all one piece