Movement Prep
Every 6 minutes, for 12 minutes (2 sets) for times of:
20/15 Calories of Assault Bike or Bike Erg
10 Dumbbell Front Squats (35/25 lb DBs)
50-Foot Farmer’s Carry
50-Foot Double Dumbbell Overhead Carry
50-Foot Farmer’s Carry
50-Foot Double Dumbbell Overhead Carry
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
B.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
Strict Wide Grip Pull-Ups x Max Reps
Rest 90 seconds
Choose dumbbell weights that will allow you 12-15 strict presses, and aim for true maximal effort in number of repetitions you can achieve.
C.
Complete as many rounds and reps in 4 minutes of:
10 Dumbbell Thrusters (50/35 lb DBs)
15 GHD Sit-Ups or Toes-to-Rings
20 Alternating Dumbbell Hang Clean & Jerks
30 Double-Unders
Rest 60 seconds and repeat for a total of FOUR sets picking back up where you left off on the previous round.
D.
One set of:
100 Banded Hamstring Curls
Keep a steady pace with a light band.
Followed by. . .
One set of:
3 Minutes of Banded March to 4″ Plate
Followed by. . .
One set of:
100 Banded Hamstring Curls
PRIMER DONE
A. 30,40,50, 55, 60, 65, 70, 75 KG
B. 45 RPS
46 RPS
45 RPS
C. RX 4 ROUNDS (23 REPS)
D. DONE
Primer done
B. With 35# dbs:
12-10-7 each time those pushups were hard!
C. 1+10 each time, starting with thrusters each time. Fun piece!
A. Up to 205
B. Done with 40 dbs
C. Uhh screwed this up. Wasn’t picking up where I left off. Had 1 full round and change every set
D. Done
A. Up to 275
B.10-12/15-20/8-11
C.5 + 25
A. 185 lbs
B. With 15 kg DB
25/18/13
16/8/8
10/7/7
C. Rx 5 rounds=375 reps
D. Done with red band
??
Thanks Tino.
????
A) 135/155/175/195/215/235/245/255 done
B)35#
19 /14/9
15 /13 /9
16/15/10
C)Thruster-> 115#
1R+33
1R +4
1R + 8
1R + 11
Good job Jeoghun!
Consistent so far this week ? that’s my goal.
A) up to 150
B) 25#
12/10/7
12/10/8
12/10/6
C) this was fun! 6 Rx I could have pushed a little more in the third 4:00 segment but moving was good
D) done
Thanks Tino! Hope your day was awesome!
Two for two! Nice work!
Movement Primer-Done
A. 125/145/165/185/205/225/230 fail / 230 but pjerk/s jerk
C. 5 rds + 25 reps rx with ghd
D. 2 rds 15 bench at 135 / 10 wide grip pullups / 50 hamstring curls
Today was a shoulder burner!!
Love that burn!
A. 155/175/190/205/220/230/240/250
B. 35s 17/22/24
40s 14/20/15
40s 12/21/15
C. Rx w/ toe to rings 6+2
D. Done
???
primer: done
B. used 30# dumbbells
swapped dumbbell rows for the pull-ups
10/8/14
10/9/14
10/9/12
C. done with 30# dumbbells and toes to dumbbells instead of T2B, as I don’t have a rig at home
4+35
D. done
All the dumbbells! Good job making it work ?
Warmup: ✅
A. 115/ 135/ 155/ 165/ 185×2/ 205×2
B. Used KB
15/13/7
12/10/7
12/9/6
C. 3 + 10 thrusters (used KBs as I only have 1 70# DB)
D. Done
??
Movement primer: done
A. Up to 220 lbs
B. Strict press: 15/13/11 (with 35 lbs)
Push up: 10/13/15
Pull ups: 7/8/9
C. 4 rounds + 14 reps
D. Done
Nose breathing done
A) Skipped, did Speed DL from last Wednesday instead @ 135lb
B) 15/15/13 DB Strict Press 20lb
7/7/6 Push ups
10/10/9 Banded assisted Wide grip PU
C) 5 + 26 with 25Lb Dbs and GHD
1+14 – 2 + 33 – 4 – 5 + 26
D) Had time only for the first set of 100 Banded Hamstring Curls. Heading back to NY today.
Back to work tomorrow. See you Saturday!
Have a great day! ?
Have fun at work! ?
Primer done fun one
A: 95, 105, 115, 125, 130, 135, 140, 145
B: 12 DB press 10 to 11 push up 4-5 pull up each round
C: one round each round no fire in the engine today
D: curls like a beast!
???
Primer done
A.done 50kg to 70 kg
B.done db 17,5kg ( not have a pair less weight)
9/21/8
8/19/9
7/17/9
C.done t2ring ,change thruster for 10 launch db carry and 10shpu
1round + 10 rep
1round + 10 rep
1 round
1 round + 13rep
D.done
Making it work Toni!
Primer done, but the whole stuff is around 6’ with break together, because it was surprisingly easy ? A) 105kg (same as last week) failed the 105kg push press 2 times, but 3rd time was the charm B) 20 kg dumbell 15-20-10 reps 10-20-10 reps 8-20-10 reps Damn that burn ? C) toes to ring, slightly heavier rope, all RX 6 rounds 5 th Felt kinda slow and heavy, shoulders were dead, but a really cool wod D) 100 ✅ 3’ ✅ 100 ✅ 3’ again, because that extra deficit did make a difference and wanted to give some extra… Read more »
There shouldn’t be much rest on The nose breathing work. ?
Solid pump session today!
Nose Breathing Done
A. Up to 95kg
B. 2x16kg KBs, 2×22,5kg DB Rows instead of Pullups
C.
10 DB Thruster
15 Dragon flags
20 DB Clean&Jerks
10 cal bike
~1 Round each interval
Always good to see athletes sticking to everything including the nose breathing work.
Primer done – 2:57/2:39
A. 40/50/60/60/70Kg x 4
Push press is such a limiting factor for me because of my broken shoulders. I like seeing it and other shoulder pressing programmed so I can work on improving strength.
B. Done with 12.5Kg DBs
15/25/20
15/23/18
13/18/17
C. 4+41; Rx with T2R
1+10/1+17/1+6/1+8
D. Done
As always just be safe and adjust the volume. We don’t want to mess them up any more than needed. As always just be safe and adjust the volume. We don’t want to mess them up any more than the already are!!
Movement prep 2:34/2:07 AB / 35 # DB’s
A. PP+PJ+PJ 155/175/185/205/215/225/235/240#
B. SP with 40# DB’s 20/16/12
Push-ups 15/15/13
SWG Pull ups 15/13/10
C. 4 rounds +53 reps Rx with GHD
D. Done
??
A. Up to 235, happy!
B. DBs @ 50s 16/13/12
Push-up 16/16/20
Wide pu 13/14/15
C. 5+15 rx (toe 2 ring)
D. Complete, ouch
Strong work Dylan!