A.
Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings (32/24 kg)
10 Burpees
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
15 Double Kettlebell Deadlifts (24/16 kg)
10 Strict Pull-Ups
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Bar Muscle-Up Progressions –
One set of:
Kipping Back Slide x 15 reps
Rest 30 seconds, then. . .
For 90 seconds, perform one set of:
Bar Muscle-Ups x max reps
*These can be singles or contiguous, whichever you think will produce the most reps.
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Strict Knees-To-Bar x 5 reps
Interval 2 – Supine Overhead Plate Lift (25#) x 15 reps
Interval 3 – Bouncing Knees-To-Chest x 40 reps
C.
Push-Up Progressions
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Push-Ups with 8″ Deficit x 10 reps
Interval 2 – Dynamic Push-Ups on 24″ Box
x 15 reps
Interval 3 – Single Arm Hand Plank x 40 seconds (20 seconds each arm)
Followed by. . .
For 2 minutes, perform one set of:
Incline Push-Up on 30″ Box x max reps
D.
Every 2:30, for 15 minutes 6 sets):
Back Squat
*Set 1: 2 reps @ 85%
*Set 2: 4 reps @ 80%
*Set 3: 2 reps @ 90%
*Set 4: 4 reps @ 85%
*Set 5: MAX repetitions at 90%
Rest 3 full minutes after set 5, and then…
Set 6: Do HALF the amount of reps you did for set 5. So if you did 8 reps on set 5, perform 4 reps on set 6.
E.
Against a 2:30-minute clock:
60 second Wall Sit
30 Barbell Thrusters (20/15 kg)
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 90 seconds and repeat for a total of EIGHT sets.
A.1) 4 rds Rx
2) 3+16 Rx
B. 15 reps
C. Done
A. Nose breathing done
D. 3 reps @ 327# (~90%)
Combined with 26/08 training
A. Done about 4 rounds and 3 rounds
D. 295 275 305 295 4@305 2@305
E. Done with 20 thrusters and max row
4 (25 thruster) 12 11 10 10 8 10 11
25 was perfect in giving you enough time to have fun on the bike 🙂
A) 4+2, 3+4
B) done
C) done and 56 reps
D) well. I decided to start this as an EMOM (by accident) and was like WTF Tino, how am I going to do this for 15 min? ? then realized It was 2:30 Sooo first 3 sets as EMOM, the last 3 with actual rest What is my problem haha
220/210/235/220/235×4/235×2
E) 8/10/9/9/8 Rx and echo
Thanks for everything!! Hope your day was great! ?
Holding this as an emom would be crazy fast, you tried! Haha solid push today just make sure you read the program next time 🙂
Right?!
Hahaha I swear I did! I even wrote it down Correctly (old school, so I don’t get distracted on my phone) ?
A. Done
B. Adapted bar muscle up part to pull-ups, EMOM was done rx
C. Done, max reps for last part—30
D. Done with percentages based off 190#, these felt really rough today after the assault bike yesterday ?
E. Only had time for 6 sets, did not have access to a machine so I swapped out the max calories for max burpees every round (averaged 5 burpees per round—thrusters are a really slow movement for me)
What makes them slow? Play with reducing reps and going faster. Then increase reps as you go
Thanks for the tips! Mostly I have to break them up more than I would like to, but a lot of the time I feel like the power from my legs doesn’t transfer to the barbell as much
A. 4+1/4+16
B. Done. Will stop at the park to do BMU max reps; on the way home from work and getting the boys from school.
C. Done. 71 reps
D. 162.5/152.5/172.5/162.5/172.5 x 3/172.5Kg x 2
E. Rx with Echo
10/12/12/12/13/12/13/12
I loved this! Felt strong throughout the whole thing. Incredible leg pump after this.
Haha way to get your work in dude! That’s a solid day!
Thanks Tino. Loving the programming this cycle.
A: 4 Rounds. Only have a 40# KB at home. 3-1/2 rounds
B: ✔️Got 5 BMU. Should have been able to do more. Little more difficult at home cause of a smaller area I have
C: ✔️. Did 63 push ups
D: 225×2, 215×4, 240×2, 225×4, 240×5, 240×3
E: Cals on AB: 0, 0, 1, 0, 1, 0, 0. This was tough. But got all thrusters UB so I was pumped about that!
Nice work keeping the thrusters unbroken now to speed up your transitions and cycle time!
A) âś…
B) BMU 6 haven’t done these in forever so did singles but ended up doing 10 total just for practice
C) 36 reps on the incline
D)185/175/195/185/4@195/2@195
Probably could have pushed for a couple more but wanted to make sure I wasn’t compromising form.
E) 7/8/8/9/9/8/8/8 RX
Originally I was going to scale to 20 reps on thrusters because I didn’t think I needed to do 240 reps but I just kept going ??‍♀️??
Always good to get in some good technique/skill work!
Definitely excited to get back to working on gymnastics!
Still feeling it from my comp on Saturday so took it easier today for my first full day back in the gym since.
A. Done
B. 16 BMU
C. 60 pushups
D. Built to 85% for 2
E. Rx/AB- 8/10/9.3/10.7/10/9.9/9.3/10.7
How did the comp go??
Me and my buddy got 3rd place, good to podium. It was fun, but dang the workouts were all hamstrings and biceps lol I was smoked by the end of the day.
Congrats dude! Was it the BSC Comp?
Thanks! No, it was a smaller comp in Hickory, NC at CrossFit Hickory.
A. Done
4 rd+ 4 rep
3rs +5rep
B.done
15mu
75 incline push up
C. Done 8rep + 4 rep last sets
D. Cal assault
0/2/0/4/5/7/5 /0
What happened on those zeros Toni? Its ok to adjust and make sure you get on that bike!
Yes i try my aerobic capacity in bike more or less is good , but the thruster killed me, the shoulder and hands burned!!
A. Done
B. Done. A lot of strange looks doing those back slides haha ? Did 10 BMU.
C. Done. Did 54 incline push ups.
D. 285/270/305/285/305×4/305×2
E. 12/10/10/9/9/9/10/10 never again…
Class workouts are definitely not as fun as days like today?
B. 18 MU. 12/4/2 took too long after the 12 to jump back up. I wanted 20 but timed out while I was on the bar.
C. 70 pushups
Class wod:
7 min amrap:
10 cal echo bike
10 ghd sit-ups
3 min rest
7 min amrap:
10 cal row
10 bench press (135)
7 rounds in the first amrap and 6+10 in the second.
D. 4×335. Very happy with this after the class. 3 at this weight last time.
Solid day!! E looks fun and I’ll find a way to slot it in 🙂
Bigs days work!!
Day by day I ll be back..37 years old..gotta listen to my body and not get hurt ever again.? A. Complete as many rounds and reps as possible in 4 minutes of: 10 Kettlebell Swings (32 kg) 10 Burpees 3 rounds Rest 2 minutes, and then… Complete as many rounds and reps as possible in 4 minutes of: 15 Kettlebell Deadlifts 32 kg 5 Strict Pull-Ups 3 rounds B. Bar Muscle-Up Progressions – One set of: Kipping Back Slide x 15 reps Rest 30 seconds, then. . . For 90 seconds, perform one set of: Bar Muscle-Ups x max reps 4 reps… Read more »
Body feeling good after taking a little extra time off?
Yes even if a little pain is still there..and I lost 3 weeks of training I and I can feel it.. but well. Its ok?
A. 4rounds + 4rounds
B. Done, 17 bmu’s ?
C. Done, 60reps ?
D. 162,5/152,5/172,5/162,5/172,5kg for 4 reps, then 2reps @172,5kg
E. Skipped this today, legs were smoked and it’s almost midnight here…Will try to do this on thur ??
Rest those legs up and dial in some extra recovery! ?
A. 4/3+18
B. 26 Bar MU
C. 60 Push Ups
D. Did sled push
E. RX Assault Bike
9.2/11.5/11.2/9.2/10.6/8.6/10.6/11.1
Gave a slight sprint at beginning and then just held 80+ RPMs, but if I’m sprinting all out there’s no way I could sustain that for 8 sets. Finished thrusters at 1:57-2:00 every set
Holding 80 is solid so just keep doing that!
Well I’m glad we agree!
Atta boy! Love the push!
Thanks Tino! Would like to try something like this with the bike erg just got one but it’s at my in laws house!
A. Done
B. Done, minus muscle ups
C. Done
D. 165/155/170/165/5@170, then 4@170
E. That was awful! I cut the Thrusters down to 20 and did a calorie row…i use the word “did” loosely…some rounds were zero, hahaha! Score- 5/5/0/2/2/0/2/1
Awfully good 🙂
A.Done
B.Done (4 BMUs)
C.Done
D. Done based on 100kg max (should probably be more around 120 kg for next time). Did max set of 6.
E. Only had time (and energy due to pain in my left side lat when pressing upward in a thruster or wallball) to do 4 rounds, due to pain i loered the thrusters to 20 reps and did 7/9/8/5 cals on the bike.
Great schedule so far for the week looking forward to the rest!
Great two days of work!n Keep it up!
Hello!!
A) 3+9 / 2+8
B) Done. Max reps: 5 BMU with assistance
C) Done. 5” deficit for Push Ups. Max reps: 37
D) Based in 192lb. Max at 173lb (90%): 2 reps then 1 x 173lb.
E) RX with Erg Bike: 5 – 6 – 6 – 7 – 6 – 7 – 7 – 8.
Can’t believe I was able to hold all sets of Thrusters unbroken! Super happy!
Have a great day! ?
Great work keeping those thrusters unbroken!
Thanks Tino! It hurt a lot ??!
A) âś… 3+6 and 3+0
B) âś… fun
C) âś… dang… 44 push-ups last part
D) Did not do… subbed 3×10 glute Bridges @85#
E) âś… only had time for 2 rounds before getting the kiddo ready for school … rowed for calories (Bike erg on backorder is coming up on fulfillment soon) 5-7cals respectively per round, all thrusters unbroken
^ Pedro’s wifey
Supermom!! Good job getting the majority in before taking the kid to school!
Is it safe to assume that tomorrow’s workout will be done from a wheelchair or seated position after wrecking our legs today with back squats and alllllll the thrusters?
Sitting down is optional but I doubt its going to help your time 🙂