Movement Primer
Every 2:30, for 10 minutes (4 sets):
5 Max Effort Burpee Box Jumps
(jump as high and land as tall and soft as you can, then step down)
10/7 Calorie Assault Bike Sprint
A.
Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 sets.
B.
Take 10-12 minutes to build to 90% of your 1-RM Back Squat
Followed by…
Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 85-88%
C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift
x 4 reps @ 65% (same load used last week)
D.
Every 8 minutes, for 24 minutes (3 sets) for times of:
20/15 Calories of Assault Bike
20 Down-Ups
15/12 Calories of Assault Bike
10 Burpee Box Get-Overs (48/40″) or 10 Burpee Box Jump-Overs (30/24″)
10/7 Calories of Assault Bike
Primer ✅
A. 135/ 155/ 165/ 185/ 195/ 215×3
B. 315/ 305
C. Done
D. 5:47/ 5:27/ 5:02
* forgot to post on Thursday sorry
A. Up to 265
B. Up to 295 – 275 for 6×2
C.Skipped
D. 4:50, 5:00, 4:30 Rx with BBGO
A. 80 KG
B. 130 KG EMOM 125 KG
C. 110 KG
D. 5:12 / 5.20 / 4:52
Primer done
A up to 82 kg
B 117.5 then 105 6×2
C 110kg
D 5:30/5:32/5:38
A. Up to 295
B.365
EMOM: 345
C.295
D.
4:58
5:32
5:38
Movement primer : done
A. Up to 210 lb
B & C. Work with 310 lb
I only have 310 lb in my home box ?
D. 5:38/5:19/5:18
With Burpee Get over ?
Did yesterday’s A. and B. plus today’s
A. Up to 235#
B. 320 x 2, 325 x 3, 330 x 1
Today’s squats felt heavy
C. 265#, back felt stiff so stop after 5 sets
D. Sub to row, BBJO 30″
4:44/4:38/4:40
A. 135 – 210. Went straight from hault in to hang, hopefully i wasn’t supposed to hault, stand up, then hang ??? ive for some reason lost my ability to cycle ? so i did drop between cleans.
B. Up to 315. X2/x1+fail. Called it.
C. @285
D. Rest: 1:56 – only had time for 1 rd, played my upper body out more than expected
A. Up to 205
B. 345 (98%) then 6×2 with 305 squats feeling good
C. 315
D. No time, tomorrow
Quick conditioning emom10: 18 cal row
Strong work Chris! Enjoy the conditioning today!
D. Done Thurs 12/10
With rower and 24″ bbjo:
5:01 5:10 4:58 4:54 4:50
Wellll I got it in today! Not bad for an old tired gal. ??
A) up to 175
B) up to 230 then sets at 230
C) 225
D) 4:24/4:18/4:21 Rx
Thanks Tino!! Hope your day has been awesome!
3 for 3! Crushing it this week! I just hope you’re not burning the candle too much at both ends. Look after yourself!
Yeah— this candle is probably just a big ball of burning wax at this point.. ?? BUT I’m prioritizing my nutrition pretty hard and re reading the mindset book. This work stuff is just my future for a while so I just need to adapt and switch things where I can ?
Movement Primer-Done
A. 135/165/185/200/205/210/215/220/225 fail on hang but got the clean from the floor
D. 4:16/4:12/3:57 24″ box jumpovers
C. Done at 235
Ghd’s got me, feeling pretty sore today and felt it during the hang cleans.
Enjoy your rest day Chris you’ve earned it!
From yesterday’s (forgot to log it again)
A) worked up to 155
B) 15/7/5. 13/7/6. 13/7/5
C) 5+27 reps
Today’s: only had 30 min so did the conditioning and I’ll do the lifting tomorrow
D) RX with 40” burpee box overs 4:51/5:02/5:10
Enjoy your lifting today!
A. Up to 255
B. Built to 370 EMOM @355
c. Done at 285
D. Rx w/Box get overs 3:35/3:35/3:38
Now that’s moving ? great work!
Changed it up today, still working with what I have at home
Primer: done
A. EMOM 6: 8 dumbbell back squats @30#s
B. 3 sets: box step up x6 each leg
C. 2 sets: 1 min max dumbbell RDLs @30#
Rest 1 minute between
D. Done RX, except box height 20”
5:25/5:38/5:47
Good job making it work for you!
A. Up to 245
B. @275
C. At 275, building some confidence in my back
D. Rx (air runner) 4:26/4:30/4:23
Glad to hear it!
A. 245#
B. 315/295
C. 275
D. Class WOD
I’ve been hitting the trials workouts the past few days. Planning to hit the final two this weekend!
Good luck with them!!
Hy, today i visit my doctor revised my left knee and my leg and have a lot of diferent muscle to right leg( my good knee??) the doctor for the moment determined follow the workout but change for asymmetrical movements , for try to match with my right leg. Primer done A.done up to 77,5kg B. Change for bulgarian farmer 5 for each leg 1:30minx9min 35kg Box squat farmer 15kg 1:30x9min 5 each leg C.done with one leg speed dead lift 2 each leg 45kg Wod. Box in 30” and not over full extension and step down 20cal ass 20… Read more »
Get on that single leg work and activation! Here’s my fav warmup “Two sets of: 20 seconds of Banded Palloff Hold (Left) 20 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right) 30 seconds of Single-Leg Prone GHD Plank (Left) 30 seconds of Single-Leg Prone GHD Plank (Right) 20 seconds of Dynamic Bulgarian Split Squat Jumps (Left) 20 seconds of Dynamic Bulgarian Split Squat Jumps (Right) Rest 60 seconds You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from… Read more »
Amazing tino!! Next days in primer movements, is perfect to warm up! Thank you bro!
Primer done
A: 115/125/135/145/155/165/175/185
B: 255 then 235 for sets
C: 235
D: 5:55, 5:47, 5:57
Good job keeping these sub 6!
A. Up to 111Kg
B. Up to 171Kg; EMOM @ 161Kg
C. 130Kg
D. Rx with BBGO
4:02/4:07/4:11
Great job keeping those times so consistent!
Thanks Hunter.
Movement primer done: did 4 sets of:
5 Weighted BJ (30# DB’s/20”)
10 cal AB
A. Halting Clean DL+Hang PC+PC 155/175/195/205/205/205/205/205#
B. 295#
6×2@275#
C. 315# Rx
D. 5:09/5:26/5:45 Rx with 48” BBGO
Good work!