At Home Workout (No Equipment)
Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Backpack Ground to Overhead
15 Hand Release Push Ups
20 Goblet Squats
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Jumping Lunges
10 Alternating Reverse Lunges
30 Sit-Ups
Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.
Coaches Note:
Today’s intention is to push the pace and hold on!
These movements pair together and allow you to transtition quickly into the next movement. “Go hard” and see if you can keep your pace. You still need to be in control and move safely, but there is build in rest into this 20 minutes of work so make sure you are are putting full effort into the working time
At Home Workout (Limited Equipment)
Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Alternating Single-Arm Dumbbell Devil’s Press
10 Alternating Single-Arm Dumbbell Snatches
10 Single-Arm Thrusters (Right side)
10 Single-Arm Thrusters (Left side)
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Single-Arm Overhead Dumbbell Lunges (Right Arm)
10 Single-Arm Overhead Dumbbell Lunges (Left Arm)
30 Sit-Ups
Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.
Coaches Note:
Today’s intention is to push the pace and hold on!
These movements pair together and allow you to transtition quickly into the next movement. “Go hard” and see if you can keep your pace. You still need to be in control and move safely, but there is build in rest into this 20 minutes of work so make sure you are are putting full effort into the working time
PRIMARY SESSION
A.
For breathing efficiency and movement qualifty:
30 Russian Kettlebell Swings (32/24 kg)
50 Overhead Squats (20/15 kg)
1000 Meter Row
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Static Handstand Hold Progressions
For 60 seconds, perform one set of:
Back-To-Wall Donkey Kick x 10 reps
*Attempt to make contact with the wall as softly as possible. If you are doing these at home, be VERY careful not to hit the wall to hard as you might put a hole in the wall!
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press Handstand
x 8 reps
Interval 2 – Frog Press Pulses x 4-8 reps
*These can be tough if they are new for you, so if necessary try bouncing into the movement instead of a strict press.
Followed by. . .
For 60 seconds, perform one set of:
Wall-Facing Split Handstand Hold x Max Time (off wall)
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Handstand Push-Up x 1.1.1.1.1 (5 singles)
Interval 2 – Back-To-Wall Handstand Shoulder Shrugs x 20 reps
*Press your heels up toward the ceiling as high as possible. Keep your body stacked and inline.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Bridged Handstand Push-Up x 15 reps
Interval 2 – Elbow Drop Push-Up x 10 reps
C.
Deadlift
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%
Immediately followed by…
Every 3 minutes, for 6 minutes (2 sets):
Deadlift x 10 reps @ 65%
D.
Complete as many reps as possible in 12 minutes of:
10 Strict Handstand Push-Ups to 2″/0″ Deficit*
20 Wall Ball Shots (30/20 lbs)
30 Toes-to-Bar
Rest until the running clock reaches 16:00, and then…
Four rounds for time of:
8 Muscle-Ups
80 Double-Unders
E.
Three sets of:
Death March x 20 steps @ 2111
Walking Lunges x 20 steps
Rest as needed
Farmer’s carry hold the heaviest dumbbells you can handle for these sets – there is no rest between the death march and walking lunges.
Limited equipment 55# dbs and 35# kbs
5 rounds straight through around 39 min
Session 1: Did the Monday Monster Mash with my friends
Session 2: Worked the hand stand drills, started to feel my wrist so I took it easy.
Gonna buy some wrist wraps.
Haven´t done DL for some time but worked up to a submax 180×5 and my back felt good.
Fun finish to the week!
Being safe and moving well! ??
A) done
B) done
C) 240/275/290/310 then 225. Felt awful at first but really good once I warmed up and settled in
D) 3+30 Rx
D2) 9:22 with Bar MU
E) done
Thanks Tino!! I think I saw tomorrow’s your bday? Hope you have the best birthday! ??
And an awesome weekend!
Thanks! Getting old!
Crushed it today! You get back to your best fast! Enjoy the rest of your weekend!
Thanks Tino! I’ve been surprised with how good things felt this week! I’ll take it! I’ve really been focusing on hydrating and nutrition this week since it’s my first week back. I’ll def continue this!
A. Done
B. Done; definitely exposed some serious weaknesses
C. 141/161/171/181Kg; 2×10 @ 131Kg
181Kg(90%) felt ridiculously heavy today
D1. 3 rnds; scaled to no deficit SHSPU.
SHSPU – 5/5;5/3/2;5/3/2
WB – UB/UB/UB
T2B – 20/10;20/10;20/10
D2. 9:53
MU – 3/3/2;4×2;4×2;4×2
DU – 1-2 trips each rnd
E. Done with 17.5Kg DB
Always here to challenge you both physically and mentally 🙂
A. Done
B. Done( struggled with some things from lack of mobility
C. 340-395-420-445; 345
D. 2+55 (t2b took way too long)
12:29 upper body was smoked but I finished lol
E. Skipped
So close to finished 3 rounds. Way to get it done!
We played catch-up today by doing Wednesday’s session
A. OHS = 35-55-65-75-85
C. Clean complex = 100(3)-110(2)-125 for c+j
D. WOD = 10:29; pistols were slow, cleans scaled to 85, and jumping bar MU
E. DB bench press 4X8 with tempo using 30s
Good job today!
A. Modified and did more mobility
B. Done
C. Only have 315 in plates at home. Did clean pulls then 2 sets of 10 at 315
D. 3+18. Rx except 50 lb single arm thruster instead of WB
Then very slow. These park calisthenics parks are not awesome. Slipped a hand and smoked a rib off the bar in round 1. I find my shoulders fatigue quickly on these big DU sets. Too tense maybe?
E. Done with one 50lb DB
Ouch! Hope that rib cage isnt too bruised tomorrow. Definitely could be a bit tense if the shoulders were feeling it on that one.
Hello!!
A) Done RX
B) Done with some modifications
C) 163 – 180 – 192 – 204lb Then 2 x 10 @ 156lb
D) Scaled to AMRAP 12
5 SHSPU
10 WB (20lb)
15 T2B
4 + 20
Scaled to 8 Burpee RPU – 11:37
E) Done with 25lb DBs
Have a great weekend! ?
Fun finish to the week! Enjoy the rest of your weekend!
Howdy!
PRIMARY SESSION
A. Done.
B. Did 10 min of free handstand practice.
C. Done based on 515 lbs.
D. 4+4. Done with GHD Sit UPS, HSPU with no deficit. Then, 9:36.
E. Done.
Have a great weekend!
???
A. Done
B. Done …frog pulse lol
C. 335/385/415/455
335x10x2
All double OH hook grip no belt
D. RX 3+42 reps grips ripped on 3 set of T2B ?♂️
I guess T2B could be faster here but did them all in 12/10/8
Sdhspu UB
Wall Balls UB/UB/14-6/UB
D2. 8:58 RX
MU: UB/5-3/5-3/6-2
DU: UB/1 trip/ 1 trip/ UB
Shoudlers and forearms ?
E. Done
Be safe with those grips! That could have been interesting if it was a pull-up or happened on the muscleup ??♂️
Strong finish to the week!
I know I destroy grips for some reason ?♀️ Lol would have likely not went over as well on pull ups or bar mups
A-done
B- work
C-up200kg and 2 sets 140×10 low %
D-3rds +15t2b
12:42
E-done
A. Static Handstand Hold Progressions
B1. AMRAP, in 5 minutes of:
50 Double-Unders
10 Alt. Single-Arm DB Devil’s Press @ 10 kg
10 Alt. Single-Arm DB Snatches
10 Single-Arm Thrusters (Right side)
10 Single-Arm Thrusters (Left side)
Rest 2 minutes, and then…
B2. AMRAP, in 5 minutes of:
10 Single-Arm Overhead DB Lunges (Right Arm)
10 Single-Arm Overhead DBLunges (Left Arm)
30 Sit-Ups
B1: 1 round + 70 reps/ 1 round + 77 reps
B2: 2 rounds + 8 reps/ 1 round + 12 reps
C. Five sets of:
5 strict pull-ups
20 Hip thrusts @ 40 kg
Fun finish to the week!
A done with 800 m run instead of row
B done
C done with 70% all 4 sets enhancing deficit each set (in only have 120 kgs i need to buy more bumpers:P)
D amrap 2 rounds
And then only two rounds and a half with chest to bar instead of bmu. I was too tired double unders kill me! Time on second part 12 minutes
E. Not done
Need to get some more plates ??
Need to dial in those double unders. Those should be a rest 🙂
A. Done with 53#lb kb
B. Done to the best of my ability lol
C. Stayed on the light end of percentages since these are the first heavy dead’s in a while
350,405,435,455. 350 2×10
D. 3 rounds
9:36
E. skipped- plenty for me this week
Tough first week in the books!
First week is always tough. Make sure your nutrition and recovery is dialled in over the rest of the weekend! Nice work!
Felt a little under the weather since Wednesday, so took my time and today did the first training since then. A) done B) done ( last part only 10 reps box pu in the last 2 setst) Really cool but challenging stuff, thought it is going to be some light gymnastics part, but gave my shoulders already some hit 😀 C) 120-140-150-160 kg, 120kg for the 10’s D) 10 reps T2B shy from the 4 full round, that was the goal…(9kg wb tho, only we got) D2) around 11 min rx with a little heavier rope. Shoulders were done by… Read more »
Good to see you were able to train today. Hopefully you’ll be back to 100% come Monday!
Would you recommend a DB thruster or light barbell thruster in place of heavy wall ball? That’s one piece of equipment we don’t have.
Either is fine. I personally find a barbell more challenging.
I think 75lb. Barbell or 35lb Dumbbells.
Have fun!
A. Did my own W-up using only nasal breathing B. Done C. My 1RM is 210kgs, but today I counted it from 200kgs and it felt so heavy, my body just need some time to adapt to these heavy weights ? D. 2+49 @9kgs, because someone has borrowed the 14kgs ball, I hope he will bring it back soon Second part: I lowered volume… I havent done vertical pulling 2+ months and dont wanna risk injury, I will gradually increase the amount of reps… 3 rounds for time: 6 MU’s 60 DU’s 6:02 E. Done @2x20kgs (rear delts were on… Read more »
It’ll be back dude. The most important thing for you just now is consistency and enjoyment. Make sure you’re getting your work in and walking away feeling satisfied with your effort. It’ll be back I promise! ??
Thanks for your encouraging words Tino ?