Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
Squat Rocks x 60 seconds
Prone PVC Pipe Pass Thrus x 30 seconds
followed by …
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
and finish with …
Banded Sotts Press x 30 seconds (hold a band, pull the band tight and perform presses behind the neck)
A.
Perform two rounds @ 70-75% effort of:
40/30 Calories of Assault Bike
100-Foot Handstand Walk
B.
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Banded Good Mornings
Minute 4 – 6-8 Strict Toes to Bar or Hanging Leg Raises @ 2111
Minute 5 – 10 Supine Ring Rows @ 21X0
C.
Every 4 minutes, for 24-32 minutes (6-8 sets) for times:
20/15 Calorie Assault Bike
20/15 Calorie Row or Bike Erg
20/15 Calorie Ski-Erg or Burpees
If you plan on competing in quarterfinals then base the number of sets by feel. Priority is to good blood flow, move well, get a good sweat and feel ready to attack the Quarterfinals!
Athlete Notes:
Today, as a whole, is a moderate to high intensity day. Make sure you do not skip over any of the accessory work before the conditioning. Those are great opportunities to get in some extra, low impact volume. If you are competing in quarterfinals then focus on blood flow like it is described below the workout. If you are training for a future event, then still make blood flow and consistency the goal, but increase the intensity. Even though you can get on each machine and hammer a few calories out fast with a quick high watt sprint, we are looking for a steady pace across each station.
A) Done
B) Done
C) Change to interval row
3:00 ON/ 1:00 Off X 8 rounds
Mom was here Monday so I didn’t get to train and then I forgot to log yesterday. Will I ever get my sh*t straight?! Gosh I’m sorry.
Warmup- done
A) done
B) done
C) Rx with echo, row, and burpees- 3:32/3:27/3:22/3:25/3:23
Thanks Tino! Hope your day was awesome
Lets get your sh*t together for the weekend 🙂
Warm done
A done
B done
C 10 cal assault/10 cal ski/10 cal row
New grandpa 👴 scaled 😊😊
2:55/2:338/2:31/2:37:2::33/2:26/2:29 AND I didn’t give it all on the last 7 sets so…2:17
Finishing on a good note, I like it! Nice work dude!
😊
Hello!
Warm up done
A. Done with 20 cal Echo and Wall Walks
B. Done
C. 12 Cal Row / 12 Cal Erg Bike / 12 Cal Ski
3:20 – 3:10 – 3:11 – 3:12 – 3:03 – 3:01 – 3:03 – 2:57
Perfect session for a post night shift at the hospital 😍
Have a great day 😊!
Hope you have a quiet shift!
Mobility done. Also as an aside, I now regularly do crossover symmetry in my own time now bc it helps – you’ve been my inspiration.
A: done with wall walks and shoulder taps
B: done pure beast mode (joke)
C: done with ski erg I liked it!
Love it! Mobility and activation exercises are just as important as the strength, conditioning and accessory!
Warmup done
A. Done
B. Done
C. Rx w/ Echo/row/burpees
3:11/3:04/3:05/3:07/3:03/3:05/3:06/3:07
My coffee didn’t sit well during and after this🤮
Solid times and super consistent!
Thanks Hunter. Got in a good groove with the bike and row then tried to push the burpees. Body felt much better today except for the coffee sloshing around during the burpees.
You’re own fault, no sympathy here
🙂
LOL!! I kept telling myself the same.
Always going to be a day behind
4/5
a. Hhs 80, hs 100, below knee 105, snatch 110
b. power snatch 85
c. bs 190×5 220×3 240×1
d. 7:00, 6:59 rx
4/6
a done
b. stop fs 215
c. power clean+jerk 105,120,130
d. 6:58,8:02 rx
Getting it done! Nice work
Mobility, Activation & Warm-Up Done
A. Done
B. Done
C. E4M, for 32 minutes (8 sets) for times:
12 Calorie Assault Bike
12 Calorie Bike Erg
15 Burpees
2:57/ 2:57/ 2:53/ 2:50/ 2:50/ 2:50/ 2:50/ 2:50
Check that consistency out!
MOB ✅
A. Performed 2x [30 cals + 50 plank shoulder taps]
B. ✅ subbed banded pull thru for good mornings
C. Just did 30 min mod-easy bike
* saw my primary care physician this morning about the vestibular problem. I have Ménière’s disease, which is treatable but I will still be having an episode during the Quarterfinals & inversions tend to flare it up. We’re doing all we can to plan for vertigo symptoms so that I can still perform as well & safely as possible.
Definitely treatable and not as uncommon as you may think. I would highly recommend looking into a cranial sacral specialist. I have a client who has seen some great success after going to see one.
Warm up: done
A. 14:23
B. Done
C. Done adjust the cals to 15 and only made 5 rds
🔥🔥🌶🌶
WU. Done
A. 8:10
B. Done used 16kg KB/6 Strict T2B
C. Done Row/Burpee
check!
Today’s training from home
Warm up done
A) 8:20 with Bike Erg
B) Done
C) Every 4 for 28:
40 cal Bike Erg
20 burpees
Looking like we will be able to sneak into the gym for quarterfinals. Feeling good for it!
Heck yeah! That has got to be a relief.
Warm up done
A. Done
B. Variation done
C. Just 6 sets
20 cal assault bike/20cal row/20 cal ski
3:18/3:05/2:54/2:44/2:39/2:25
Just pushed the bike harder each set
Good chance I’ll do the first 2 events tomorrow night
Tomorrow is going to be an exciting day!
A. Done, 11.12, nice n smooth.
B. Done
C. 6 rounds, 15cals each.👌
Feeling good. 💪
Glad to hear it! Good work
A. Done. I think around 7:53 maybe 🤷🏻♂️
B. Done 35# DB for the goblet squats.
C. Four rounds at 15/15/15. I’m pretty beat up and I have two workouts to complete on Friday…. 😬
Well get some good rest tomorrow!
Warm up done
A-done
B-check ☑
C-3.00-3.01-3.03-3.06-3.10-3.09
With 15 burpees needed rest 😅
😝🤨🤌