A.
Complete as many rounds and reps as possible in 8 minutes of:
3 Strict Muscle-Ups
12 Overhead Walking Lunges (135/95 lbs)
B.
Every 2:30, for 20 minutes (8 sets):
Clean
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%
C.
Four sets of:
Half-Kneeling Rotating Med-Ball Slam (Right) x 10 reps
immediately followed by…
Half-Kneeling Pallof Press (Right) x 10 reps
Rest 60 seconds
Half-Kneeling Rotating Med-Ball Slam (Left) x 10 reps
immediately followed by…
Half-Kneeling Pallof Press (Left) x 10 reps
Rest 30 seconds
DB Hammer Curls x 8 reps
Rest 60 seconds
D.
Every 90 seconds, for 30 minutes (20 sets):
30 seconds of Assault Bike or Row
Please note Calories for each of the 20 sets. The goal of this session is to understand pacing. You need to keep this session aerobic; if you go lactic early in this session, you’ll have a very hard time keeping your paces. Push hard, but feather the redline so that you can maintain consistency across the 20 sets.
A. 4 rd RX
B. 185/195/208/225/235#
C. 20# WB
45/50/50/50# DB’s
D. 10/10/10/10/10/10/11/12/12/12/13/12/12/12/12/12/13/13/13/13
Clean: B:
85/90/95/100/105/110
Assault bike: 288 total
B. 205,215,225,235,245,255,265,275-f,270.
D. 315 total. 15,16,16,16,16,16,15,16,16,15,16,16,16,16,15,15,15,16,16,17.
A: 3 rnds + 1 MU (RX)
B: 92, 100, 105,105,111,111,118, 121 (Kg)
C: Skip
D: 383 cals (19,18,18,19,19,20,19,19,19,20,19,18,20,18,19,18,19,19,21,22)
@tino@tinomarini:disqus : I see that on BTWB part D is described as “The Tabata interval is 30 secs of work followed by 1:30 of rest for 20 intervals.” But here on the site it says is every 90 sec. What is correct?
A. Did the first 4 rounds with strict MU attempt-got one hand turned over each time but couldn’t secure the other hand. So close!! Then switched to 3 strict C2B. Used 40# for the OH lunges-felt easy, need to go heavier next time.
B. 125-150. Cleans have not been going well recently-very frustrating.
C. Workout modified per Hunter:
AMRAP (teams of 3)
15/10 cal AB
20 air squats
Rest
*after ten rounds, no more squats.
We got 22+ rounds. This was fun!
A. 3 strict CTB + 12 single arm DB overhead lunges (6 each arm). Kinda lost track but did 7+rounds. I used 35lb DB
B. Up to 160. Having another off lifting day. Cleans felt heavy today so didn’t push it.
C. Will do tomorrow
D. Workout modified as per Hunter:
AMRAP 35 (in teams of 3, follow the leader)
15/10 cal AB
20 air squats*
Rest
*after 10 rounds no more squats
We got 18 rounds total
B- 130 to 165
C- done
D- 8 x 6cal, 12 x 7 cal
A- 8 min amrap strict ring mu. 13. Knees to cranky to lunge
It might have taken 3 sessions BUT I finally got it all in!
A. Did 3 strictc2b and 6 single arm
overhead lunge(6each arm) with 45lb dumbbell
7rounds+11
B. Up to 145
C. Done
D. Skipped
A. Skip
B. Up to 195. Cleans felt great today. Went for 205, clean felt great but still struggling to stand it up.
C. Skipped, will do tomorrow
D. Hunter changed the workout to the following due to class size:
Teams of 3: 35min AMRAP
15/10 cal AB
10 air squats (once every team member completes 10rds stop squatting)
17rds total (510 cals/170 each)
A. 4+3 Rx – strict muscle ups all singles
B. 230/245/260/275/295×1/300×1
C. Done
D. Forgot to take a picture. Assault bike, mostly 15s through about 12 rounds, then a few 14 and mid 13’s. Felt worse than the last time we did it.
A) 5+1 SMU
B)
210 up to 269 then F at 279
Back down to 245 up to 284
C) ✅/30s
D) let’s go!
243 got up to 101 rpm first till over 99
(cals click up insanely fast at this RPM)
??duh?
A. 4rds + 3
3 strict pull-ups
12 walking lunges 45, 65, 75, 95#
B. 175, 190, 200, 215, 225#
C. Done
D. Row only time for one sprint 14cal
A. 4+12. So close to 5!! That was my goal. First time doing OH lunges @ 135. MU were easy, loved incorporating strict MU into a wod.
B. 170/185/200/210/220/230
No misses.
C. Skipped. Will make up tomorrow.
D. On the rower;
9/9/11/11/12
9/11/12/12/13
11/13/12… ran out of time.
A. Scaled to 52.5Kg. 5 rnds.
B. All at 102.5Kg (74%)
C. Done.
D. Alternated DU and burpees for the 20 sets. No bike or rower.
Still easing into the routine. Trying stay around 75% so joints, muscles, tendons, and ligaments get a chance to get use to the movements.
Good to see you being smart!
A- 4 rounds with 115 for oh lunges
B- up to 245
C- done
D- done, 230ish total calories, Kept the RPM’s around 75
A) 2+ 9 RX
B) 74/80/86/90/96&100kg
C) Done
D) 19/15/14,5/13/12,4/11,4/11/14,4/12/11,4- I didn’t have time to finish but my legs were destroyed. Thanks Tino, i’m slow but I feel better.
Nice work Danilo! Progress is progress!
A. Done with MU attempts. Ended up gettIng 5 MUs in 3 rounds
B. Done based off 215. No misses
C. No time ?. Sorry guys, I’ve been loving this part. D. 13/13/13/13/14/14/13/14/14/14/15/15/15/15/16/17/17/17/16/17
Crushed it again this week!
A) 4R+7 reps – did 1 legless + 1 regular rope climb for strict MU
B) up to 290 for the two singles – i thought 1RM clean was coming today. Good thing im not a betting man
C) Done
D) 10cal for 5 sets, then 11 for 5 sets,
A new PR is there. It just hasn’t happened yet
A) 2+9 rx…after the assault bike. Bad idea.
B) 195,205,220,235,250#(fail)…everything felt awful
C) Done
D) 13,12,12,13,13,13,13,13,13,13,14,13,13,13,14,13,14,14,13,13
A. 3 rounds
B. Sets completed from 175-245lbs
C. Completed
D. 2 rounds for time; 13.35 RX
-10 Bar MU
-20 burpee over Bar
-30 deadlift 225lbs
-40 wall balls@20lbs