A.
Four sets of:
50-Foot Handstand Walk
10 Tempo Ring Dips @ 2111
50-Foot Handstand Walk
10-12 Strict Toes-to-Bar
50-Foot Handstand Walk
Rest 3 minutes
B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
Rest 2-3 minutes between sets.
Followed by…
Three sets of:
Pause Deadlifts x 8 reps @ 65%
Rest 2-3 minutes between sets.
Pause for 2-3 seconds at the knee, then continue to pull to lockout.
C.
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1: 4-7 Muscle-Ups
Minute 2: 18-20 Wall Ball Shots (20/14 lbs)
Minute 3: 15/10 Calorie Assault Bike
D.
Three sets of:
Half-Kneeling Med Ball Slam to Right x 10 reps
Right Side Plank x 45 seconds
Rest 60 seconds
Half-Kneeling Med Ball Slam to Left x 10 reps
Left Side Plank x 45 seconds
Rest 60 seconds
*MB Slam is over the knee that is not on the ground.
The Muscle-Ups are ring or bar muscle-ups?
Always ring unless specified bar. Have fun!
A. Did three rounds rx hsw became really tough for me
B. Done with 80kg and 94kg
C. Did 6rounds rx with four MU then had no energy left (did Wednesday
program on Thursday so is my third day in a row today I guess that is affecting me)
D. Done
Training Thursday will have had a huge effect! Be sure to adjust accordingly if you don’t/can’t take that rest day. Enjoy Sundays rest, you’ve earned it!
A:
8,30
9,45
10,45
8
Did just 25 foot for the last set
Each time first 50 foot are easy and after the second and third 50 foot are so long can’t do more than 3 walks
B: skip
C:
5MU unbroken each time
20 WB 7 rounds unbroken then 3 rounds (10/5/5 and 12/8)
15/15/11/11/10/10/10/8/8/13 cal AB
Tremendous??
You used the wrong emoji…tremendous ??
A-done no time hsmarch on wall 50reps
B-FS x5reps 41×1
100-110-120-125kg hard
C-120-150kg then 150kg pause DL
D-no MU sub shspu
All cal bike and wb
E-done
A. Done, but I have so sore abs from that GHD, that I’ve done 1’ plank instead of strict T2Bs
This part A took me around 40 minutes ?
B. Done
first set: 110kgs
Second set: 130kgs
Pause DL @130kgs but I mistakenly did 10 reps in first set ?
C. Skipped due to ripped hand and sore abs
D. Done @6kgs
E. Run 9.5km instead of part C
Have a great weekend guys ?
Let’s keep working on your gymnastics! Have a great weekend!
A✅- 6/20;7:05;6:15;5:58
B-110/130kg ; 3×8-130kgs
C-3 r 800mtos run 80 air squats
B. Done with 155 and 180
C. Done with 4 MU unbroken each round ? 18 WB, 10 cal bike- maybe could have done 20 WBs but I really wanted to get through 40 MU- def the most I’ve ever done in a wod
A. Modified 50 ft to 25 ft and did regular ring dips… all sets unbroken expect for one where Dante fell on top of me and knocked me over ??
D. Done!
A. Eh
B. 315/350/350×3
C. Was pretty legit managed to hit 5 mus and 20 Wb for all rounds.
SHORT ON TIME-
A- 56ft each set. Did 3 sets.
B- 10@265,10@315
3×8 @315 (hookgrip, clean grip)
C- Did 6rds (5/20/15)
D- Done with 50# Dball.
Not sure, i was slamming on the knee up side, lets say my left knee is up, id slam on the left side of it. Also, i was doing slam, roll to the other side, and go again.
My core is so lit.
I feel amazing though. Happy of my progress lately. Conditioning is improving 🙂
Here I am!! This week was nuts with all the jobs and birthday for my man. I think my body/mind needed that minute tho.
Made up most of yesterday bc it looked fun!
A) 145/155/160 jerks haven’t felt this good in a bit
B) 145/155/165/175. These felt like lead tho
C) 6:32 Rx. This type of workout is my wheelhouse
Then I did some accesory stuff from the week
Happy belated bday Tino!! Hope your weekend is awesome! ??
Thanks Jessica! It was a good week to be born. Hope “your man” had a great Birthday!
Short on time did
A. Yesterday’s tempo fs up to 225 for 4 sets of 4
Then today’s:
C.
Min 1 – 4 mu around 35-40sec
Min 2 – 15 wb 30# around 30sec
Min 3 – 15 cal row around 40-45sec
Emom 30 done
Great workout thanks Tino!
Good to see you get yesterdays Front Squats in. Solid finish to the week!
A: 2 rounds done
B: 225/275/275×3. Stayed light and still no fun
C: Done with 4 mu, except for 7 last round (Ricky challenge), 19 wb (these were fine)
A. Done.
B. 100/120
3 set 120
C. MU 6/6/6/6/5/5/5/5/5/5
WB 18 all set
AB 15/15/15/10 cal 4º-10º
D. Done
The assault bike got you!
A: 2 sets done. My triceps
B: 225-275-275×3, stayed light still very hard
C: mu: 4s, then 7 last round for Ricky challenge
Wb: 19, ha. These were fine
Ass bike: coast for 2, sprint for 8, coast for the rest
A) done…ish
B) 225,275,275×3. Stayed light and focused on form, felt just right on the back.
C) that was…fun…
20 wall balls
Bike in 20 seconds each round (1,9 and 10 were a tad slower)
Mu: 6,6,6,7,7,7,4,4,4,4
Started strong, got confident, abs blew up.
A. Done, sort of. HSWs were not good today. Couldn’t get anything going on them.
B. 110/130Kg
130Kg x 3 sets
C. Done. 3-4 RMU throughout, 20 WB for all sets, Subd 15cal row(no bike). :25-:35 sec rest every minute.
D. Done
A.
6:25/4:32/5:23/4:36
B.
225/265
…
265
C.
All complete
Great work on C, did you hit it as written??
A. Did Invictus GYM Session 3 (Enjoying these big time)
B. 125/147/147/147/147kg
C. E5MOM: 20 min
1 Rope Climb
100ft Yoke Carry at 200#
RFE-SS x 15/e @ 2x24kg KBs
D. 3 Rounds
10 Glute Ham Raise
10 GHD Hip Ext.
30sec Prone Hold
Decided to take your advice and take it a bit easier today… not a complete rest day, but I don’t feel thrashed so that is positive. Hopefully I will be ready to rock Monday with tomorrows regeneration day. Thanks and have a great weekend.
Good to see you being smart! Another good rest day tomorrow will have you feeling great going into Monday!
Saturdays are a low intensity day for me as I work Friday, Saturday, and Sunday 12 hour night shifts as an RN. I also work out at home with my kids playing so that limits what I can do equipment-wise. Did the deadlifts at Rx percentages. B. 205, 265, 265, 265, 265 -My back was screaming on those pauses 🙂 C. no rings, wallball, or bike, so I did a variation of the mainsite wod for the day… 5 RFT: 7 DB row left arm 7 DB row right arm 21 DB bench press Run 400m DB @ 40# (that’s… Read more »
Good to see you still getting some blood flow and activation. Hope you’re able to get some downtime tomorrow with the family.
School work took priority this morning, desk athlete.
A) modified (sT2B/20UB SHSPU/dips)
B)
10s @ 287/362
8s @ 362 wraps, no belt ?
1st set: held position
2nd: started to lose back pos on 6
3rd: “”
C) tomorrow
D) ✅
Busy Saturday! Hope you get some downtime from school work tomorrow!