A.
Every 4 minutes, for 12 minutes (3 sets):
60 seconds of Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
B.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 3 reps
Aim for 3 heavy working sets.
C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk x 2 reps
*Sets 1-4 = @ 70%
*Sets 5-7 = @ 75%
D.
In 15 minutes, build to a 10-RM Push Press
Compare to January 7, 2020.
E.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90-95%
Rest 2-3 minutes between sets.
F.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 18-20/12-15 Calories of Assault Bike
Minute 2 – 20 Double-Unders + 5 Thrusters (155/105 lbs)
Minute 3 – 12-15 Toes-to-Bar
F. Done with 15 cal row / 20du + 5 thrusters 115 / 10 ttb
Fun workout thanks Tino!
A) done, still feels so heavy to hold that kb for a min. B) it was a strict press, right? anyway, i did 60kg C) 100 kg done all the 7 doubles D) how would you suggest to build up a heavy 10 reps? Let’s just say i know my weight is around 75-85. Should i do 10’s into 60-70-75 etc. as well or just a few reps and then let’s just say go for it with 80? E) up to 160kg, still trying to keep it cool a little, lowerback… F) 15 cal ab, 20 rope and 5th 70kg,… Read more »
A. Done
B. 135 lbs
C. Set 1-4 140lbs
Set 5-7 150lbs
D. 145lbs ( 135lbs- January 7,2020)
E.230,270,310,330,355,375lbs
F. Done, Scaled 115lbs Thrusters
A) done
B) changed to push press as felt super painful doing it from jerk position
C) 63 x 4 / 68 x 3
D) 50kg
E) 83/98/113/120/128/135 kg
F) Scaled to 115 for thrusters and scaled T2B to Hanging Knee Raises
A. Done
B. Up to 135#
C. 195#
D. 185lbs, PR I guess?? I did not try at the begining of the cycle so was base off 175lbs
E. Up to 335# for 6
F. 15 Cals bike, 135# Thrusters, 12 TTB
Did 4 rounds, skipped 5th, then back on to the last 2 rounds
A. Done
B. 55Kg across all sets
C. 1-4 @ 90Kg
5-7 @ 97.5Kg
These felt really good: quick, powerful, strong overhead.
D. Up to 70Kg, same as last time; 75Kg(f)
E. 110/130/150/160/170/180Kg x2
F. Done Rx with 18 cals and 15 T2B; this was beastly but I loved it.
Felt good today; needed that after yesterday’s lackluster performance with cleans.
Good job bringing things back around today and putting in some solid work. For the record I think you bring that everyday but you expect home run performances day in day out ?
Thanks Tino, I appreciate it. Maybe my expectations are a bit high at times. ?
A. Done
B & C. Finger still hurting so did a muscle/power snatch emom instead. The pain is when its bent back in front rack mostly.
D. 185. 10 lbs up
E. Up to 405 for a couple sets of 3. Couldn’t touch/go these today
F. 53# KB thrusters and GHD sit-ups instead of T2B to save the hand. This was a fun one!
Hopefully the hand heals up and I’m ready to hit it hard on Friday. Felt tentative with everything today
Weren’t tentative with the push Press PR! Congrats! I hope your hand feels better come Friday!
A) done
B) 135,145,155
C) jerks at 235, 255 smooth and solid
D) hit 215. Up 10lbs from last month
E) worked up to 475 (94%ish) for 3. Felt my midline letting go on the third rep, decided the fourth wasn’t worth it.
F) this got brutal. Attacked the bike finishing around 28-30 seconds. 15s on ttb. Failed a minute on the bike in the 5th round. Got back on track and finished strong
Solid work today! Love the push on the emom! Everything is moving in the right direction ?
A. Done
B. 125/135/140
C. 220/235
D. 180 (10 pound PR ??)
E. 235/275/320/340/360/380
F. Done. Scaled the cals to 15 after failing and scaled the thruster back to 135.
Solid job hitting 180!
A. Done
4 cal in each sets
B. 135 lb all sets
C. Set 1-4: 185 lb
5-7: 195 lb
D. 185 lb (January 7, 2020: 165 lb)
PR 20 lb
E. 255/275/325/405/425/
475 * 4 reps ??
F. Scale to:
1: 12 cal AAB
2: 20 Du’s + 3 thruster 155 lb
3: 15 T2B
Looking strong dude!! Congrats on the improvements!!
Thanks for coaching Tino ?
A) ✅
B) 65/80/90
C) 115/115/115/120
125 x 3
D) 100# 5# PR
E) 135/175/200/215/245
F) 12 cal ass bike
85# on thrusters
15 TTB 5 sets UB 2 sets 10/5
Good times! Ya ya for a rest day!
Congrats on another PR!!
Thanks!
A. Done
B. 135/155/175
C. 225/245
D. 215 up 10 from last time
E. Later
F. Done RX 18-19 Cals, 12 toes to bar
Got v tough those last sets
Nice work dude!
A. Done
B. Done up to 85lbs
C. Done at 123/130lbs
D. 115lbs (110 previous)
E. Still taking 90% of max and running percentages off of that, so up to 255.
F. Had to break my session up before the metcon so when I got back I had to do something I could do quick! So I did Vernon’s bike + BBJO intervals with him!!!
Solid work Caitlin!
A. Done
B. 115/135/155#
C. 225/245
D. 205(5# better)
E. 275/325/375/400/425/455
F. Rx done
Nice work on that 5lb. improvement! Thats technically 25lb. across 10 reps 🙂
Howdy!
A. Done.
B, C and D. Did my shoulder rehab.
E. 283-334-386-412-437 (only 2)-465 (only 1)
F. Scaled
15 cal Echo Bike
20 Dubs + 5 Front Squats 155 + 15 Push Ups
15 GHD Sit Ups
Have a great day!
Looks like a pretty hard version. I don’t think I would classify that as scaled. Good work today. Minute two muscle have been some hard work.
A- done
B- 40,50 ,60 kg
C- 80,90 kg
D-80 kg
E- 110,120,130,140,150,160kg
F- done with 50kg thruster
It is ok that 8 reps at 80%? ?
If you have followed the progression then your body should be accustomed to the loading and volume but if you’ve just joined then please adjust accordingly. Either way NEVER compromise form or mechanics. Be safe!
A. 2 rounds done
B. Power snatches 1 rep emom for 7 @ 185
C. Wod – 15 cal bike, thrusters @135, 13×3 15×4 on ttb.
D. Worked some DL in with the time remaining.
A Done
B 3×3 50kg
C 70% 74kg 75% 78kg
D 10RM 76kg Build to 6kg
E 100kg 118kg 136kg 146kg 154kg 164kg
F Done Thruster 135
A: ✔️ Did jumps with 40#
B: 95×2, 115×2, 135×2
C: Sets 1-4: 150#, 5-7: 160
D: Dis 4 sets: 115×10, 125×10, 135×10, 145×10. 20# PR
E: 165×10, 195×10, 225×6, 240×8, 255×6, 280×4
F: ✔️ Had to talk myself into this one haha. Once I got going it was good. Glad I did it. Did 18-20 on the airdyne, 20DU+5 DB Thrusters with 50#DB, 12TTB
Mental win today for sure! Nice work!