AM Session
Dynamic Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 45 seconds per side
Band Distracted Lat Stretch
x 45 seconds per side
Band Distracted Hamstring Floss x 45 seconds per side
and then …
Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps
followed by …
Two sets of:
False Grip Ring Mount x 15 second hold
and then …
Muscle-Up Reverse Pull Warm-Up
x 5-8 reps in each position
A.
35-54:
Every minute, on the minute, for 5 minutes:
1-2 Strict Muscle-Ups
If you do not have strict muscle-ups, then perform these.
Rest as needed, and then …
Every minute, on the minute, for 5 minutes:
2-3 Muscle-Ups
55+:
Every minute, on the minute, for 5 minutes:
2-3 Banded Strict Muscle-Ups
Rest as needed, and then …
Every minute, on the minute, for 5 minutes:
1-2 Muscle-Ups
B.
Twelve sets of:
*Deadlift x 1 rep @ 75% of 1-RM Deadlift
rest 30 seconds
*This needs to be as explosive as possible during the concentric phase
Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
C.
Every minute, on the minute, for 24 minutes, complete:
Minute 1 – Row x 250/200 meters
Minute 2 – Deadlift x 5 reps + Burpees over the barbell x 10 reps
Minute 3 – Front-Rack Dumbbell Walking Lunges x 12-16 steps
35-54: 275/185 lbs; 60/45 lbs
55+: 200/150 meters; 225/155 lbs; 50/35 lbs
Note:
I know this EMOM is tough, you’re welcome. 🙂 If you are unable to maintain the rep scheme then just drop the burpee reps down and do the lower end of the lunges. Be smart about the deadlift weight – if it is going to cause you to deviate from good mechanics then lower the weight. You should have around 10-15 seconds of rest on Interval 2 and Interval 3.
PM Session (Optional Session)
A.
Twenty sets of:
30 seconds Assault Bike @ 10 minute Pace + 10 RPM
30 seconds Rest
*Please note total Calories
*If you averaged 70 rpm on your 10 minute Capacity Test todays intervals will be performed at 80 RPM
B.
Three sets of:
Bamboo Press x 5 reps with a 3 second pause at the top
Rest as needed
Three sets of:
Supinated Grip Barbell Rows x 5-6 reps @ 2111
Rest as needed
Group Not Participating in Masters Qualifier
(Same Warm-Up)
A.
Two sets of:
Ring Swings x 5-8 reps
and then …
Two sets of:
Peekaboo Swings x 3-5 reps
and then …
Every minute, on the minute, for 5 minutes:
2-3 Muscle-Up Transition with feet on the box
OR
2-3 Muscle-Up Transition with feet on the floor
B.
Twelve sets of:
*Deadlift x 1 rep @ 75% of 1-RM Deadlift
rest 30 seconds
*This needs to be as explosive as possible during the concentric phase
Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
C.
Twenty sets of:
30 seconds Assault Bike @ 10 minute Pace + 10 RPM
30 seconds Rest
*Please note total Calories
*If you averaged 70rpm on your 10 minute Capacity Test todays intervals will be performed at 80 RPM
D.
Three sets of:
Bamboo Press x 5 reps with a 3 seconds pause at the top
Rest as needed
Three sets of:
Supinated Grip Barbell Rows x 5-6 reps @ 2111
Rest as needed
PS what is the 10 bike test? I missed that somewhere along the line.
We done it on the 28th March. Basically it tests what speed or power output you can sustain for 10min. It’s hurts ?
Warmup done. Strangely had difficulty with the strict muscle up which hasn’t been the case for a long time. Did just 4 singles and two fails. Kipping was much better with 5 sets of 2. No misses. 12 Deadlifts at 260 working off a 360# max. Metcon was the kind I just find nasty and almost impossible. I did 200m rows, Five deadlifts at 235 and just four burpees. I used 20kg dumbbells and went 25 feet (8 steps with my long legs). I wanted to stop after four rounds. I moved down to just three deadlifts and forced myself… Read more »
A. Strict 1, couple of 2’
Then reg sets of 3. I have most difficulty on the descent keeping my false grip, then I pull with wrists at awkward angle.
B 320
C. 206 cal 73/75 tough
D makeshift bamboo sloppy
Two major weaknesses, Ring MU’s and AB!
A) Done, need to get back to basics, even my swings are not up to par
B) 305# felt light and quick
C) Big struggle bus for me, Barely held 70-75 RPM, had to rest a bit extra halfway, 174 cals Never did 10min cap test
D) First time doing BP, one 8kg kb on each side seemed too light
115# SGBR
I envy all that crushed the AB and EMOM, great work!
DMA Done
A.) Done. After swings did 2 Strict MU’s for 5 min EMOM.
B.) 375#
C.) 193Cals @ 70RPM – Need to do the 10min Cap Test
D.) BPress w/Trainer and 20lb KBs. SRow Mens Bar + 40#
DMA complete
A. Worked on Strict Banded MU’s. Trying to get out of a chicken wing Strict MU. Did more accessory work for MU, didn’t do 5 min EMOM.
B. 200# DL
C. After reading all the blogs and witnessing our Masters Comp Class tackle this, Tried 1 round Rx and decided to restart with the 55+ Rx programming weight and it was perfect. :30-:40 avg for each station. For those who tackled this one Rx, GREAT WORK!!!!!
A. Done. First strict and kipping MUs since I jacked up elbow 8 wks ago. Felt good again. B. 315#. C. Did AB :30/:30. Averaged 71-74 RPM and 11 cals per round. 214 cals. Happy with this. D. Bamboo press with 20# jr. bar and 45# kbs on each end (110# total). Barbell rows done. Jumped in with class and did for time: 25 GHD situps 50m Farmers Carry (88# kb in left hand) 50 GHD Hip extensions 50m Farmers Carry (88# kb in right hand) 25 GHD situps 400m Farmers Carry (53# kb in each hand; put kbs down… Read more »
How is that core feeling today?!
Really good actually. It was a nice little conditioner. Did a similar one with them last week (forgot to post it) that included 40 Turkish Getups (light – 35#kb) that was also good. Kinda like these to wind down a workout.
A: done
B: 175kg
C: 5 rounds as rx. Called it there.
Got pages out to fix an issue in the middle of mus. Had to close up, drive home in rush hour to fix the issue, then headed back to gym. Sucked the life out of me but got the workout done.
DL and lunges were the difficult portion of the wod. 10 burpees were cake. I pray for our souls if Castro gives us this one for our qualifiers.
Mobility done
A. Skipped
B. 275#
C. 24 min emom modified to rest shoulder:
Min 1 – Assault bike x 8 cals (legs mostly) (:31-:33)
Min 2 – double unders x 30
Reps + 185# deadlift x 5 reps (:25-:27)
Min 3 – lateral box jump overs x 15 reps. (:16-:17)
Warm-up completed
A. 3 MU transitions, feet on floor.
B. 185#
C. RX – 55+ completed each movement within 35-45 sec. Thanks for the challenge, Nichole!
D. AB completed. Tried to maintain at least 65-70 RPM – 85 cals.
AWESOME JOB Cindy!!!!
A) Did the 3 MU progressions for strict and only 1 MU each minute for the second 5 min
B) Completed at 185#
C) Used 40# DB and scaled burpees to 7 each round after round 3. Round 7 was the hardest! Way to keep us humble Nichole, that was a good one!
(50-54)
A. Working on the rings later this week (indoors), our rings are outside & it’s still freezing in the midwest! LOL! Did the mu transitions EMOM
B. done 175#
C. doing AB tomorrow morning/ did part of the qualifiers emom (9 minutes). HOLY MOLY! Didn’t have 45#db so I went with 40# That was crazy hard!!! I wasn’t able to finish any of the sets 🙁
D.bamboo press, 1 set with 15#kbs & 2 sets with 20#kbs
bb rows @85#
A. Done
B. 150kg
C. 233 cals 75RPM
A. 2 strict mu for 5 mins
B. 185-205 (started a little lighter, and built up)
C. Emom done. Bled into the last 4 mins, but completed. I didn’t want to pick up the DBs after the burpees ?
Bike intervals completed.
Great job Karen!!!!
You did awesome!
A. EMOM 5 Strict MUx2, Regular x3
B. 350
C. Scaled to 200m row, 5 DL+6 burpees, 10 walking lunges w/50s
Optional: 133 Cal’s for 10 min.35#kb forfpress. Did yesterday sc2b and dips
A. Done 3/2/2/2/2 mu
B. 355
C. Done holy hell didn’t complete a couple rounds . 🙁
This was an aggressive emom, great job on hitting it Brian!
Thanks I’m glad everyone feels the same it was hard to push to keep going
A) tried strict MU and just didn’t have them today. So worked on my cast swing and my pop swing. Then did an EMOM of 3 kipping every min til I failed made it to the 7th minute. B) skipped ( have comp with heavy deadlift Saturday so just wanted to do the deadlift in the wod and that’s it) C)did the emom, but I knew going into it I probably wouldn’t keep pace but wanted to make sure I completed all the reps and rounds. So I kept pace the first 5 rounds and then slowly fell of a… Read more »
I’m not going to do it unless Nichole does it! Brutal!
Hahahahahahaha I am laughing so hard! I may have been a bit aggressive with this emom so feel free to drop the burpees down to 6 reps per round!
DMA, then I had: A. 4 rounds, 2 mins rest 10 db kb front rack squats 10/leg RDL 10 American swings Stay light. This is warm up. B. 20 mins to establish 3RM front squat C. For time: 21.18.15.12.9.6.3 DL @ 135 30 DUs between each round Rest 3 mins 50 cals on bike A. done, used 24# kbs. B. worked up to 165. I totally forgot to video though! The class around me was huge. I was trying to stay out of the way. 🙂 Next time, I promise. C. Times: 8:56 and 5:05. This was awesome!!! Did DLs… Read more »
A. Done. 3 Muscle up transition feet on box
B. Done.
C. Done. 199 cals, disclaimer: air dyne
D. Done. But dumbbell press as no bamboo press