A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)
x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Hang Muscle Clean
x 2 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
Hip Clean
x 2 reps @ 65-70% of 1-RM Clean
C.
Every 2:30, for 12:30 (5 sets):
Tempo Front Squat x 3 reps @ 31X1 @ 60-65% of 1-RM Front Squat
D.
Against a 5-minute running clock…
30/22 Calorie Assault Bike
50 Air Squats
100 Double-Unders
Max Reps of Burpees to 6″ Touch
Rest 3 minutes and repeat for a total of FOUR sets.
E.
Three sets of:
Alternating Single-Arm Arnold Press x 14-16 reps
Immediately followed by. . .
30 Banded Triceps Push Downs
Rest 60 seconds
Gorilla Rows x 12-14 reps
Immediately followed by. . .
Kneeling Straight Arm Press Downs x 20 @ 1121
Rest as needed
C. 185
D. 30 row / 50 sq / 100 du / burpees
13 13 14 12 10 10
E. 4×16 alt db press 40#
A. 65/95/105/115#
145#
B. 185#
C. 195#
D. Did 3 sets 7/0/76 DU’s
E. Done
A. Done , 65 lbs, 135 lbs
B. 185 lbs
C. 185 lbs
D. Du’s scaled to 50
6/6/6/6
E. Done
A. Done
B. Top set @215#
C. Done, top set @210#
D. Been months since I last use an assault bike. Did 22 cals. Loved and hated it!
17/15/13/13
E. Done
A) up to 85 sots and 105 hang muscle clean
b) 135/135/135/145/145/145 these felt good
C) 135 also felt good
D) 17/18/22/18
E) done
Thanks Tino! Hope your day is great!
?️♀️ ? ✅
A. 20Kg
40/50/60/70Kg
B. 90/96/102Kg
C. 111Kg for all sets
D. Rx with Echo
20/28/24/25
E. Done
Smooth start to the week ???
A) BB/BB/45#/45#
B) 65/65/75/85
C) 115/120/120/120/120
D) RX
Burpees 24/25/25/25
E) 20# Arnold press
35# gorilla row
Have a great day!
?
Fun way to start the week!
Yes sir!
A. No sotts press, this anyways aggravates my shoulder.
Hang muscle clean, 65lbs
B. 105lb, I hesitated because I didn’t think I could do this much when I looked up my% but did it anyways and it went great!
C. 115, this felt super easy today.
D. 5/4/4/4
Great days lifting! Now to find out why your shoulder hurts??
A. 45,45,50,50 then 65,75,75,80#
B. 3×80#, 3×95#
C. 105#
D. Scaled to 20 cal bike and single unders, but I think I could have gone for the 22 cal bike—it felt really good today!
1. 15 burpees
2. 16
3. 16
4. 12
E. Done
Great start to the week!
A1) 35-45-55-65
A2) 55-65-75-75
B) 95-100-105-105-110-115
C) 130# … felt good to make it through all the sets!
D) ✅ RX … 13-11-11-10
Great work Pedro!
A: 45, 55, 65, 75
A1: 75, 95, 105, 110
B: 150x2x6
C: 155x3x5
D: Had time for two rounds. Just did them back to back
E: ✔️
Short and sweet!
A. Sotts: 45/65/95/105 Hang Muscle: 135/145/155/165
B. 185
C. 185
D. Class WOD. Don’t worry Tino I won.
E. Done
Haha that’s the only way I’ll advocate you jumping in a class workout 🙂
Solid start to the week!
A.
Press in Clean (Sots Press) 20kg
Hang Muscle Clean 49/50/60/70kg
B. Hip Clean 80/85/87kg
C. Tempo Front Squat 80/85/87kg
D. 17/12/16/14
E. Done
Solid start to the week!
A. Done
B. With 165 lb
C. 265 all sets
D. 7/8/7/0 burpees
E. done
That last set?!?
A.done
B.done
C.done
D. Done
9/0/0/2 for me good result the du for me its dificult unbroken
E.done
Nice work getting through the double unders but please adjust so you can get the right stimulus ??
A. 40-60kg
B. 80kg
C. 90kg
D.
1. 15
2. 12
3. 11
4. 10
E. ✅ 15kg / 27.5kg
Good sesh, followed by moving to a new apartment so i got to use that fitness for sure ?
Kinda beat up now though ?
Moving is way harder than working out 🙂
A: bar
B: 135#
C: 165#
D: DU r my nemesis
E: 15-25; 35-45
Lets get practicing each day for 3-4 minutes before your session. Keep your arms relaxed and close to your body. Rotate at the wrist and not the arm and shoulder.
A.
Sots Press – 45 lbs, higher above parallel than I’d like
Hang Muscle Clean – 65/85/95/95
B. 45/50/55/60/65/70 lbs
C. 90 lbs
D.
1 min high knees sub for bike
200 single unders
Burpees – 5/5/3/3
E. 17m21s
30 lb dumbbells for Arnold Press and Gorilla Rows
Purple band (35-85 lb?) for Push Down and Press Down
Lets keep working on that overhead mobility before and after training. It will come!
D. Scaled
20Cal bike
50AS
75DUs
8/9/5/10
E. 10/20/30#
Red
10/20/30#
Red
Hoping conditioning comes back faster :’-( i can be patient for the strength.
It will if you remain consistent and hit them hard! Keep it up!
Am i going to create my self trouble if im consistently doing wednesdays workout on thursday?
We have to move my rest day to accommodate child care a little better.So ill Be Mon/Tue/Off/Thur/Fri/Sat/Off.
Ye it will make Friday tough as the loading on Wednesday is usually pretty high. I would reduce the loading on Wednesdays work when you do it on Thursday. Be smart!
Hello!
A) 2x35lb – 2x45lb
2x55lb – 2x65lb
B) 2×78 – 4x83lb
C) 2×93 – 1×98 – 2x100lb
D) RX: 14 – 14 – 15 – 16 burpees to 6” touch
E) 15lb Arnold Press / 30lb Gorilla
Today was fun! ?
Have a great day! ?
Great way to start the week!