A.
Every 7 minutes, for 21 minutes (3 sets) for times:
400 Meter Run
30 Kettlebell Deadlifts (24/16 kg)
20 Goblet Squats (24/16 kg)
10/7 Calorie Assault Bike
B.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
D.
In 15 minutes or less…
Establish a 10-RM Back Squat
Rest 3 minutes and then…
One set of:
Back Squat x 10 reps @ 90% of today’s 10-RM
A. 3:58/ 3:54/4:08
B. Jerk balance 85 tall jerk 60
C. 80/90/95/100
D. Legs fried 110 kg (30 kg less than pr)
We missed yesterday, so we’re following a day behind this week!
A. 4:19/4:29/4:19 (with rowing)
B. Jerk balance @ 55/75/85 and Tall Jerks 35/55/55
C. Split Jerks @ 85# (55% of most recent SJ, more like 40% of all time)
D. Did 3 sets of 10 reps @ 95# …legs were done from the earlier goblet squats I think
A) 4:15/3:56/3:57 with a 10 cal ski instead of AB
B) Done
C) up to 225
D) 275 for 10 then 245 for 10
A. Done with 62lb kbs and 10 burpee.
3:45/4:07/4:21
B. Mo or less
C. 265 for all
D. 340 then 310
A. 4:33, 4:32, 4:28
B. 15-25kg.
C. 45-48kg all sets
D. 10RM 80kg. 90% @72kg. Not pushing myself too much in back squat, just got back from injury. Before injury my 10RM was 90kg…
Great to see you’re healthy and back squatting!
A. 3:21-3:22-3:31
B.60kg
C. 85/90/95/100/100/100kg
D. 120kg then 108kg
Excited to see where training is at now!
A: 3:21/3:21/3:27. Kb deadlifts were a fun twist
B: Done
C: 205-225-245×3. Still working on vertical dip but getting better
D: 335#, then 295#
A: 4:21/4:27/4:37
B: done
C: all at 205, feeling weak overhead
D: 300
Stayed conservative today, knee was feeling stiff, happy with how it felt though, at least 20 more pounds in there
Drop set at 270
Short on time did:
A. With 15 cal row instead of bike:
4:45 4:42 4:38
D. 255 and 235
Great workout thanks Tino!
Got the fun parts in! ?
a)RX 4:43, 6:20, 7:00 after the firts round my lower back was too tight
b)done
c)1-2 @165, 3-5 @195
d)1×10 245 and 90% 220
good bye legs
Spend some tome learning to hinge correctly. These should light up your hamstrings not back!
A) 3:41, 3:27, 3:27
B) done
C) 185, 205, 225, 245, 275, 295, 315×2 (the last one was heavy)
D) meh
Meh…??
Knees were tight so I did 315 for 5 and called it because my form was about to be garbage, did 335 for 3 good technique reps and then 295 for 5.
Meh, I’d rather throw it overhead for reps.
Need to get healthy dude!!
I am healthy! My knees have always been my weakness ?
A. RX 3:23/3:27/3:31
Tried to keep my last one under 3:30, but just missed. Loved this!!
B. 85
C. 125
D. Did 6×3 at 190
Solid work a Kryssie!
A. 4:32/5:00/5:23
(I did it with weight vest. Double KB squat)
B. Tall jerk and jerk balance with empty barbell
C. All sets 135 lb
D. 10 RM: 335 lb
D2 … 10 reps 300 lb
RX+ strong work today!
Go wild ahahaja… I was testing the Wod with the weight vest as a way of preparing for my competition at the end of June
A. 5:00, 5:00, 5:15
B. Done
C. Used 180 across
D. 300×10; 270×10
My best day so far…. got everything done and ALMOST everything RX, except I didn’t have an assault bike so I subbed in 12 burpees to a 6” target per Tino’s instruction. Great day.
A- 3:48/5:00/5:30
B- kept it light 95/115/135 then 135/135/135
C- 165/175/175/185/185lb
D- 315 for 10RM,
90% 280 x 10
Did some extra planks and midline work afterward.
Awesome start to the new cycle!!
Thanks. The 10RM was brutal haha. Loved it
A) 3:48/3:46/3:51 Rx
B) done
C) 125/125/125/145/145
D) 195- I think this is a new 10 RM; drop set @ 175
I’m realllly excited for the new program! Thanks Tino!
Hope your day was great!
Awesome! Excited to see you hit the next 8 weeks hard!
Ready!!
Long long break while building my moms house, but I’m back…and very unfit
A. 4:10 for all 3
B.✔️✔️
C. All at 185
D. 315, 275
The man, the myth, the legend!
Josh is piss*d you’re not building him a house 🙂
Hope you and the family are well!
A. 3:52/3:48/3:34
B. 65/95/95
95/115/115
130/135/135/145/150
C. 245 (PR)
220 : 90%
Great job hitting 245 for 10!
A. 3:55/3:55/3:45 (300m on Woodway, Rx otherwise)
B. 40/50/60kg
60/65/70kg
C. 80/90/95/97/97kg
D. 155kg
140kg
Fun filled Day!! Enjoying the new cycle DAY 1! Keep em coming!
Glad you had fun! Solid first day Casey!
A. 5:16/4:48/5:22 on assault runner
B. 95/95/165
C. 285/255
1.Warm-Up
2. Blew a gasket
3. survival
You’re just describing the metcon, right?
If so accurate haha
Yup!