A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds
Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.
C.
Two sets of:
Reverse Hypers x 30 reps @ 1010*
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed
*If you do not have access to s reverse hyper perform barbell or safety bar goodmornings or band pull-throughs.
D.
Four sets of:
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
100-Foot Suitcase Carry (Right Arm)
Rest as needed
E.
Ten rounds for time of:
20/15 Calorie Assault Bike
30/22 Calorie Row or Bike Erg
Every 5 minutes, stop your bike or row and run 200 meters.
F.
Three sets of:
Strict Toes to Bar x Max Unbroken Reps @ 2110
Rest 90 seconds
Extended Plank x 60 seconds
immediately followed by…
20 seconds of Med Ball Slams x Max Reps
Rest as needed
C. Done with belted march and back extensions
E. 20 wall balls 30# + 30 cal row
10 rounds 29:26
Thanks Tino!
A. Done
B. 45/47 reps 115#
C. 1 set 20 RH / 3 min Banded March 30# WB
D. Skipped
E. 43:58 Rx TrueForm
All of it done. Good mobility day and that row/ bike/ run combo…SPICY????
A. Done
B. 31/32 reps @ 25 kg
C. Pull throughs and banded walk @ 70lbs
D. Done with 22.5 kg DBs
E. 41:44 @ AB/Row/Skill mill
F. Done
Strict ttb @ 10-10-10 reps
Med ball slams @ 9-11-11 reps
A, C, D. Done
Skipped B, F
E. 39:27
Raining outside so sub run with 15 Burpees.
A) Done
B) Done @125lb. 27/30-reps
C) Banded pull throughs & 30lb WB for front load.
D) single arm Dead’s with 106kb/ 72kb for waiters carry.
E) 42:26
F) Done- 7/6/5 for strict TTB
A) done ✅ 9:56
B) done ✅ 37 and 40 #95 pounds that’s my 25% of my deadlift
C) done ✅ barbell good mornings with 95 pounds and
Green band and double kB 20 kg for the March.
D) done ✅ 28 kg kettlebell
E) done ✅ 47:31
When I was doing round 5, my mind was like just do 5 rounds don’t finish the rest. But, I said to myself don’t stop keep going and I finished it.
F) done ✅ St2b first: 10 second: 8 third: 9
Med ball slams first: 8 second: 9 third: 12
Awesome work winning that mental battle Brayan!! Way to push through!
I did the 200 meter run in the assault air runner ? so
I’m not feeling my legs right now
A. Done
B. Done with 50 Kg(25%)
33/34
C. Subd 30Kg BB good mornings and 6Kg MB
D. Done with 32Kg KB
E. 37:14.Subd 90 DU for AB(no bike) and did row 30cal
F. Done
Dude….900 double unders?!?!?!?! ??♂️
I didn’t mind them too much, they are a strength. It was nice having the run break things up. The one bad thing about DU is they get the HR up.
Did today workout from yesterday.Today’s workout going to do tomorrow. Should we set the monitors to 0 after each set?
The open you had to reset so I did in this wod too
Good practice to do so 🙂
A/done (supinated hang destroy my elbows)
B/ 28/35 at 62.5kg
C/ safety bar gms and b.march green band
D/60kg db for deads/ 50kg db for Carries
E/39.50 avg HR 176 max hr 186
F/ half assed cause I was dead
Get on some extra wrist, forearm, tricep and bicep mobility. That seems to help my elbows!
A. Done
B. 33/33 135#
C. Use a band on ghd for reverse hypers and 10# sand bag for March only made it 2:10 before dropping and just finishing with no weight
D. 32kg focused on not leaning at all
E. Did 250 meter ski instead of run like many others it’s cold ?
37:47 wanted to finish before that 35 minute mark had the last row left guess I was just a bit too slow at the beginning
E done abs were already sore going into this ?♀️
All these people complaining about the cold ??
Not all of us can live in San Diego!
With the single arm deads is the weight in front like a traditional dead or to the side like a suitcase deadlift?
Suitcase Deadlift with a heavy kettlebell or dumbbell.
Hello!!
A) Done
B) Done @ 26kg 23/25 reps
C) Done Reverse Hypers @ 10kg , Belt Squat Machine and 14lb Medball for the Marches (class was using the rigs today) ?.
D) Done @ 20kg Kbs
E) 44:41 sub run for Ski Erg because it’s too cold to run ?, Echo Bike
F) 8/7/7 Strict T2B , 3×12 reps 16lb Slam Balls
Have a great day!! I’m going to miss the Wednesday’s long conditionings ?.
Are you leaving is?
No, I’m not.?.. but this cycle is ending (which means no long conditionings on Wednesday any more) and a lot of weightlifting is coming ???.
Ha! There will still be plenty of conditioning. 🙂
??????
Hi guys!
New member here, would like to ask what’s coming up after the open? Thank you
Welcome to the community! With the Open over the program will be a little more biased toward strength work and weightlifting. With the nature of the sport with so many competitions and sanctionals there will still be plenty of conditioning and skill work. This will run to the end of the year. I’ll post a run down of how the days will be structured next week when we start the new cycle ???
Single arm dl with barbell???
Kettlebell or dumbbell
Running late today–
1 mile bike up and down, 0.53 mile run on Trueform, glute work, shoulder rehab, strict pull ups 3/3 (30#), BTN 4/4, Push ups 10/10, V ups 15/15
10 min running clock 50# Db’s Lunges
Deadlifts – Snatch grip, Clean grip, Narrow grip – 135,185 (2 Sets of 5X5X5)
Clean grip, Narrow grip (1 Set 5 and 5 reps)
That’s all the time for today
How’s your shoulder rehab going?
Its going well. Making progress and getting more stable.
A. Done
B. Used 135
C. Used safety bar and belt squat machine for marches. Ouch!
D. Done w 88#kb
E. 34:26 ran down backs on turn inside instead. Too cold out to run
F. Will do later today
Cold?! It’s still shorts and t-shirt weather in SD ?
Its 21 here in NYC, so thanks
??exactly! Kansas City hasn’t been much better. We’ve been alternating from 60 and sunny to snowy and miserable for the past month it seems like. Dang Midwest
A. Done B. @50kgs – 23 reps/ 25 reps C. BB good mornings @40kgs Banded marching with 30kgs D-ball in bearhug Hey Tino, we haven’t done this marching for a while, but I remember when we were doing it like 2-3 years ago I felt ONLY my glutes (glute medius, minimus) and my lower back from this AF ! But today I felt ONLY my hip flexors, what does this mean ? D. Done @32kgs KB E. 44:37 (After the open I told to myself that I won’t do any conditioning this week… but today is so nice weather after… Read more »
I like to vary my stance on the marches and go from wide to narrow. The wider I go the more I’ll feel it in my glutes. Play with it and let me know how it goes!
Thanks for advise ! Definitely will try it and let you know. My first thoughts were that maybe my glutes and lower back are much stronger than it used to be (of course they are), but that doesn’t mean that I won’t feel them at all… I hope we will see this more often in the next cycle ?
A harrower stance tends to be more hip and a wider stance tends to be more glute.i usually vary my stance ever 30 seconds