A.
At 80-85% effort, complete:
100 Double-Unders
30 Wall Ball Shots (30/20 lbs)
30/22 Calorie Assault Bike
Rest until the running clock reaches 6:00, and then…
At 90-95% effort, complete:
100 Double-Unders
30 Bar-Facing Burpees
30/22 Calorie Assault Bike
B.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 80-85%
Rest 2 minutes between sets
C.
For time:
100/70 Calories of Assault Bike
60 Deadlifts (225/155 lbs)
Rest until the running clock reaches 20:00, and then…
Two rounds for time:
60/40 Calories of Rowing on Concept 2
30 Kipping Handstand Push-Ups*
*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 20 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
Rest until the running clock reaches 40:00, and then…
Three rounds for time:
400 Meter Run
25 Toes-to-Bar
D.
Three sets of:
Banded Glute Bridges x 30 reps
Banded Leg Curls x 30 reps
Use a light band and keep a steady pace throughout both movements.
A. Done
B.14:30
C.65/75/85/75
D. 15:25
E. 14:05
A. 5:15/5:30, got our Bike fixed and got back on after a few months…holy hell that hurt!
B. 130/150/167/152
C. 13:38/20/one lap 400m, I got nothing left.
D. Done
A. Modified.
B. 325/375/420/405 failed 4 boo.
C. Ran 1200m. 10:23
D. Ran 600m for every 60 cal. 7:40 SHSPU unbroken
E. 7:31
F. Done.
A. done in 6:00 minutes
rest 1 minute and
A2: 7:03
B. 300/340/385/.365 lbs
C. 14:13
13:46
11:31
D. done
A. Done. Subd row for bike and burpees over the rower. Not sure how to do DU or WB at a lower %; they have one speed and that’s it.
3:39/4:23
B. 135/155/175/165Kg x 5
C1. 8:33; Subd row, no bike.DL 6×10 reps
C2. 5:43; Scaled HSPU, 10 strict then 20 with 36” box.
C3. 8:06 Rx; T2B – 25; 15/10; 15/5/5
D. Done
Looking after those shoulders! I like it! Enjoy your rest day dude!
Mash up by 2K: Squats: 305×5-345×3-385×1-345×5 00 min: 100 ab cal, 60 dl, 20 burpees over bar: 11:15, off dl at ~10:30 20 min: 2 rnds, 60 cal row, 30 k hspu, 30 wb 20#: 15:…30? hspu: 16-14/11-10-9, wb 18-12/30 40 min:.3 rnds, 400m run, 25 t2b, 50 du: totally forget my time. Probably 15 or 16ish? t2b: 10-7-4-4/5s/5-5-5-4-3-2-1. Had some issues with du, I think b/c the heavy rope I use is longer so my hands are used to being wider. Will try to be more cognizant of that in the future Going to be traveling for vacay/work until… Read more »
Have an awesome vacation/work trip. See you when your back and skinny again 🙂
Haha thank you! (I think)
A1. 4:24 with 30 cal.row
A2. 6:53 with 30 cal row
B. 240 275 320 6@285 squats feeling great with this cycle!
C1. 10:19 with 100 cal row
Out of time get the other parts tomorrow
Fun workout thanks Tino!
Legs are looking strong!
Back squats – 135/155/175/165×5 – these felt pretty good We did a combination of the first two warm-up sets mixed with the last few sets. Felt pretty sluggish today and not 100% mentally checked in. Just wanted to move through these workouts today. I’m ok with periodically allowing this to maintain my sanity. The other half of me wanted to slow down and work on proper execution of movements that I struggle with: *I only did 45 deadlifts (Rx), but did sets of 5 with a good deal of rest in between to use the best form I could. My… Read more »
Looks like you adjusted well and listened to your body. Productive session with lots of good learning!
Kaitlyn changed it
Squats: 225, 305, 345, 375, 345×5
100cal bike, 60DL, 20 burpees: 10:48
Don’t want to type the rest
Hmmmmmm ok then…
Work beat me down again today, managed a shorter session based on how I felt. Shoulder work to begin.
A. 4:15/3:50 – subbed 30 goblet squats for wall ball and 30 down up burpees for bar facing.
B. 285/325/365/325×5
D. Done
Good to see you adjusting based on feel and getting the most out of your sessions. Hopefully work is a little less stressful the remainder of the week and you can hit Friday hard!
A. Done. 20lb Ball. Echo bike.
B. Done. Stayed light. Haven’t back squatted in awhile. Only up to 245lb on the single and last 5 at 225.
C. Done
Good to see you back squatting Matt!
A. Class WOD instead – 3 Rounds For Time:
– 50 DUs
-15 DBL KB Front Squat (53lbs)
-10 DBL KB Snatches (53lbs)
7:20 Rx
B. 225/255/285/270
C. 9:47 (5:34 on bike, 25/13/12/10 on deadlifts); 11:44 (kept both rows sub-3:00, 10/6/4 first set sHSPU and 8/4/6/2 on second set…trying hard to improve strict overhead movements); and 10:17 (did 400M Ski instead of run, finished T2B in 3 sets or less)
D. Doing tomorrow as part of active recovery
Good to see you switched to strict. I honestly wish this was the standard ??♂️
A. 4:19/5:12 Rx
B. 265/305/345/305#
C. 13:23/12:24/11:28 Rx
D. Done
A lot of these workouts have been pretty difficult. If I’m not getting better physically I am definitely getting better mentally…. constant battle against myself.
The mental aspect is as important as the physical! Keep up the good work and dialling in your recovery ??
Absolutely savage day!
A1) 3:58
A2) 5:13 (done with the 100 DU little over a minute, 30 BFB in 2 minutes done at 3 minutes)
Total time 11:13
B) SSBS
270/310/354/325 (no support)
D) done here
C)
C1) 10:32 planned sub 11 ✅)
off the bike at 6:55 60 singles
Start at 15
C2) 9:25 (planned sub 10 ✅)
RX reps with UB SHSPU
Start at 30
C3) 13:18
W/ 500+ meter run
That’s more like it! You remember we did this one together? well the first portion of Bike and dead’s…long time ago!
Your memory is insane! I already forgot the fact that I did it today, that’s incredible Coach that you remember that.
savage day is the best day ahahahha
A. 4:10 / 5:12
B. 295/335/385/345
C. 10:15 /9:55 /11:15
D. Done
Today’s class was fun. Everyone got after it. Nuno run class tonight!
Make sure you hydrate!!!!
A. RX
3:25/4:13 = 10:13 total time
B. 275/315/365/315
C1. RX 9:46
Bike done at 5:48
DL 15/10/8/7/12/8
C2. 12:03 RX 20:00-32:03
30 khspu I’d rather Strict I stink at kipping although second round felt better
C3. 9:43 40:00-49:43
Ski 500 / run 400 / ski 500 – felt quad cramping on hspu and again when I tried to run
D. After coaching or tomorrow
Jorge and I had the same quad cramping issue in HSPU/run. Hobbling around like penguins ?
hydration needs to be dialed in boys!
Im trying!
Great job man. Killing it!
Thank you brotha you too!
A. 3:58 / 5:00 (estimate) – Burpees over the erg for class flow
B. 295/335/385/345
C. 10:10
9:48 – Kipping, just making sure I still remember how. Back to strict unless they pop up in the open.
11:00 – Rough estimate. Brain was mashed potatoes at this point.
D. Ran out of time going to knock this out at apartment gym after class.
Rough session today. Heads all over the place ?
Howdy! A. 3:57 (don’t have a 30 lb medball, so had to do with a 20 lb one, but dit it unbk) and 6:54 (last 30 cal were harsh) B. 280-320-360-290 lbs C. Rx on part 1: 13:38 (10×6 for the DL with clean grip); Then did part two as a modified Rx, on the 20:00: 1 round only, but did 30 Strict HSPUs in 7:25 (I was running out of time bc I had to coach a class right after; started third part on the 30 min); Rx on part 3: 11:39. D. Done. Have you all a great… Read more »
Modified well to get the most out of your session! Enjoy your rest day and coaching!
A1. 4:21 rx
A2. 4:38 rx
B. 285,325,365,345 – these all felt heavy after the A section lol
C1. 11:58
C2. 9:42
C3. 9:54 – started this at 35:00 because we were running short on time.
Happy Rest Day!
Hello!
I have a pharyngitis/laryngitis ??. Yesterday I took a full rest and today my goal was just move through this one based on how I was feeling. I was able to keep a moderate pace during the conditioning pieces. I’m happy with this today ?
A) 5:22/6:54 with Erg Bike
B) Didn’t follow the exactly % today. 62/70/75kg then 5x70kg
C) 13:31 60cal Echo Bike, 115lb DL (sets of 5)
15:23 20 SHSPU with Abmat (5,5,3,3,4/5,4,3,3,2,2,1).
16:28 with a mix of T2B and Toes almost touching the bar (sets of 5)?
D) Done
Have a great day!!
Oh no!!! Sorry to hear you’re unwell. I hope you get back to full health soon. Please continue to be smart and adjust according until you feel back to 100%
Thanks Tino!! ?