Primary Session
Three sets of:
Depth Drops x 8 reps
(slightly higher box than previous week)
Rest as needed
Followed by. . .
Every 2:30, for 10 minutes (4 sets)
5 Burpee High Box Jumps
12/10 Calorie Assault Bike Sprint
A.
Build to today’s 2-RM…
One and a Quarter Front Squat
B.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving
x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps
C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 2 reps @ 65-75% of 1-RM Power Snatch
D.
Complete rounds of 27, 21, 15 and 9 reps for time of:
Thruster (95/65 lbs)
Calories of Rowing
Rest until the running clock reaches 12:00, and then…
Complete rounds of 9, 7 and 5 reps for time of:
Front Squat (225/155 lbs)*
Muscle-Up
*Barbell should be taken from the floor, and the front squat weight should not exceed 75% of 1-RM.
Rest until the running clock reaches 24:00, and then…
Complete rounds of 27, 21, 15 and 9 reps for time of:
Wall Ball Shots (30/20 lbs)
Toes to Bar
E.
Three sets of:
Hand Plank Shoulder Circles x 10 reps (clockwise)
Hand Plank Shoulder Circles x 10 reps (counterclockwise)
Hand Plank Knee-to-Elbow x 15/30/45 seconds (right leg)
Hand Plank Knee-to-Elbow x 15/30/45 seconds (left leg)
Reverse Snow Angel x 15/20/30 reps
Stretch Body Hold x 15/30/45 seconds
Strength Accessory Option
A.
Every minute, on the minute, for 10 minutes (5 sets) of:
Minute 1 – 10-12 Front Rack Lunges (155/105 lbs)
Minute 2 – 20 Kettlebell Swings (32/24 kg)
B.
Three sets of:
Glute-Ham Raises x 10 reps
Rest as needed
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed
Engine Accessory Option
Every 4 minutes, for 40 minutes (10 sets) for times:
30/20 Calories of Assault Bike
10 Burpee Pull-Ups
Adjust to allow for 40-60 seconds rest between sets.
Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters @ 85-90% of your 400m PR pace
For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).
Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 500 Meters 85-90% of your 500m PR pace
For the sake of clarity, if your 500m PR was 90 seconds, 90% is 100 seconds (90/.9) or 1:40/500m.
A. 175 kept it lighter, this felt uncomfortable so I didn’t go up. B. 35/35/35-55/55/55 C. 85/85/90/90/95/95 D. 1: 8:15 D. 2: 6:53 (good mu day, did 7-2/7/5, but really struggled in the front squats, I should have dropped the weight. On the third rep of the second round my hip got angry. On the third round I dropped to 145, but my brain couldn’t let me squat so I dropped to 125. this was a lot of time wasted changing weights and feeling lost, but really happy with my mus D. 3: 5:34 wb unbroken, Ttb 27/15-6/11-4/9. I think… Read more »
?♀️ ✅ ?️♀️❌???♂️
PM Session: A. Build to today’s 3-RM… Pause Front Squat @ 33X1 – 265 *Same as last week* B. Every 90 seconds, for 9 minutes (6 sets): Snatch Pull with 3-second Pause at Knee + Snatch with 3-second Pause at Knee *Sets 1-2: @ 75% of 1-RM Snatch – 165 *Sets 3-4: @ 80% of 1-RM Snatch – 175 *Sets 5-6: @ 85% of 1-RM Snatch – 185 C. Five sets of: Close-Grip Bench Press x 2 reps @ 85% – 215 Rest 2 minutes D. Five sets of: Strict Press x 2 reps @ 85% – 145 Rest 2… Read more »
All the lifting ?
A. Built up to 240# B. Just used these as warm ups C. These were interesting. But I liked them. 110-125# D. 8:10. 18/9, 16/5, UB, UB. Felt great. Just moved a steady pace. Probably could’ve went UB on the thrusters but oh well. 6:14. UB front squats. Muscle ups 4/3/2, 4/2/1, 3/2. I need to get more confident in these. I should’ve went for a bigger first set and kept the 9 and 7 in 2 sets instead of 3. 6:35. Ouch. 2 sets on the 27 and 21 WB, UB on 15 and 9. My T2B were all… Read more »
? hit the fan on the final piece, but overall a damn good day!
Pts. Warm up done. A. Build to 100kg B. Done. C. Slow pull power snatch @ 65kg D. Thruster and row took me almost 10 minutes. Legs were fried at the end. Second part. changed the muscle ups to strict muscle ups and frontsquats scaled to 75kg. Rings were to close to a beam so could not kip safely. All front squats unbroken probably scaled these to much. Took around 6 minutes. Third part done in a little over 7 minutes. Struggled on the ttb, have not done a lot of these ever since corona started. Wb went very well… Read more »
Tough but productive day!
Exact times: 9:59
5:40
10:03
– depth drop and burpees AB done
– 2rm 1+1/4 FS up to 130kg. Then 140k x1.
– snatch warm up done
– snatch complex up to 70k
– 3 sets of core done
– condo 1 : thrusters row 8’40 UB
– condo 3 done with my girl who is my team partner as following : wb synchro and ttb relay. 5’09.
We have a team comp on this week end so we do a partner wod every day.
Fun! Whats the comp???
A national comp near Lyon where I live. 30 teams Man/Woman. 1st comp after lockdown.
Nice! That will be fun! Partner good?
Yes you know her she was with me when we came to Invictus San Diego in 2016.
We finished 3rd overall on qualification workout for this comp.
Let’s see a podium finish!
Hey, I didn’t train last week because I was on vacation. I unexpectedly started on Saturday in a competition straight from the route. It was my first start in RX because there was no Masters category. I undertook this. I had the opportunity to compete with a regional player. I took fifth place. It was the end of my vacation.
Thats a fun way to finish your vacation. Great work!! Happy with your performances?
Yes, I’m happy, I was afraid I’ll be slower than younger athletes, but it looked really good.
https://www.instagram.com/p/CEgwGTPn0Q9/?igshid=nyxlp9aprjxj
Depth drops – done High box burpees – done A. First time I do these so I stayed conservative 185# (I think catched one wrong) B. Snatch press 55# (challenged my Mobility and I got rid of the discs below my feet. Drop Snatch -70# C. Slow pull P.Snatch – felt awesome and I was moving well so went a bit heavier than % prescribed to test- 105# D. Th & Row – 8:20min ( Really paced myself so I could do the rest) TH-15-12/11-10/8-7/9UB F. Squat and Mu – 7:33 (MU were really good today! 🙂 FSquat – all… Read more »
Great start to the week! Lifting and conditioning looked on point today, lets keep to going the rest of the week!
Please post any video you want reviewed to the FB page.
Thank you. ? the problem is that I don’t use Fb ?
Warm up done.
Power Snatches 110-120lbs. Some good learning moments here.
Conditioning:
8:44 – UB thrusters
4:45 – UB everything (I could tighten this up a bit)
12:44 = death! But I finished.
Had goals to do the SAO but my legs are still feeling the 8RM from Saturday. Was in the car all day Saturday, wedding shower Sunday AM and then back in the car all day yesterday afternoon/evening. Legs fell apart on the wall balls at the end and just tired from all the driving. But felt good to get some blood flowing. Hopefully recovered by tomorrow.
Busy weekend!! That last portion snuck up on you. Crushed the first two and started the week off well! Rest those legs up and get ready to attack tomorrow!
A 150kg
B 40/50/60kg
40/60/60kg
C 6 sets on 85kg
D 7:22
Thrusters unb. Went surprisingly well.
4:57
9 5/2 3/2 felt super heavy don’t know why maybe stance
Mu unb (felt super smooth!!)
4:21
Wb’s unb (told myself i had to hold on)!
Ttb 18/9 rest of the sets unb
E done
Dude, you shouldn’t be breaking those! Must have been the first portion?
Yes i think so. is that bad???
You’re a stud! Keep up the good work!
AM Session: For time: 50/35 Calorie Assault Bike 100 Air Squats Rest until the running clock reaches 10:00, and then… For time: 100 Air Squats 75/50 Calorie Assault Bike Rest until the running clock reaches 22:00, and then… For time: 100/70 Calorie Assault Bike 100 Air Squats WOD1 = 6:26 (Bike ~3:30) WOD2 = 8:24 (Bike ~5:36) WOD3 = 10:39 (Bike ~7:30 -> not 100% sure on this one but I know I was between 7.5 and 8 mins) *Performed with 20 lb weighted vest* The order of this made it pretty challenging. Having to bike longer as the workout… Read more »
Definitely the tough way to go about it with increasing calories. Good job pushing and wearing a vest.
A. 75 kg
B. 25 kg and 35 kg
C. 35 kg
D.
9.11 min, thrusters: 15+12/ 17 +10/ UB / ub
Did banded bmu and 70 kg f.squats from Rack. Time : 11.46 min. Out of training on these gymnastics.
AND squats was heavy after the thrusters.
9.22 min.
Wb : 17+10 / 15+6/15
Ttb: 10+10+7/ 7+6+ 4+4/ 5+5+5
E. Done
. Strength accessory done
Good job Christina!
Assault bike conditioning session
Nosebreathing 3 min work 2 min rest.
Trying to work around 130 bpm of my heartrate.
Cals
27-52-79-106-133-159-184-210
Hr after work
125-130-130-135-130-135-135-135
Hr after rest
65-85-80-85-85-90-85-85
Tonight primary session
Heart rate training adds some good distraction during the workout and definite benefits
A.
115 kg.
B.
30-35-40 kg
45-50-55 kg
C.
55-58-60-63-65-65 kg
D.
7’52”
Thruster 27/21/15/9
8’20”
F. S. 9/7/5 ( long transition from squat to Mu)
MU 5-4/7/5
9’20”
WB 17-10/21/15/9
Ttbar 9-9-9/11-10/8-7/5-4
E.
Done
In the afternoon Row
Do you remember your open 15.5 score? Any reason for the long transitions?
15.5 7’47” (but scaled category )
incomplete recovery from the first part, and fatigue with squats