Mobility & Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the 5 sets. This is meant to be a warmup exercise, not for maximal weight.
B.
On the minute, for as long as you can, perform…
Snatch x 1 rep @ 80%.
Stop at 20 sets (20 minutes) if you are able to make it there. You’re only allowed 2 misses. Once you miss twice, move on to the next exercise.
C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2 minutes, and then…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%
D.
Every 4 minutes, for 16 minutes (4 sets):
10 Burpee Box Jump-Overs (24″/20″)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (20/14 lbs)
Compare results to January 6, 2020.
E.
Two sets of:
Banded Good Mornings x 50 reps
Rest 30 seconds
Banded Hamstring Curls x 50 reps
Rest 30 seconds
Followed by. . .
Two sets of:
3 Minutes of Banded March
A. 95/105/115/125#
B. 135/145/7@155/2@165/3@170#
C. 200/235/275/305/320/340#
365# PR!!!/370# PR!!!
D. Did 10 BBJO(24”)
10 Strict Pull-Ups
30 WB(20 #) all unbrkn
2:22/2:25/2:40/3:21
E. Done
Up to 200lb back squat
A. Up to 135#
B. Did 10 sets @ 165#
C. Build up to 335#(95%)
360# – made
365# – made 10# PR! ?
D. Class WOD
E. Done
A. Warmup: 2:00 bike, crossover sym., Jefferson curls, sotts press, burgener.
B. EMOM… 1 Snatch @ 83% #180. (12 reps, limited on time).
D. 3:03, 3:07, 3:24, 3:43
C. 185 225 255 295 315 335
D. Still trying to shake a chest cold, trouble breathing. With reg pullups and 30# wb
4:12 4:07 4:29 4:32 went every 6 min
Fun workout thanks Tino!
Hope to see you back to full health soon!
M&A and warmup done
A. Did the Invictus snatch warmup and some other shoulder mobility
B. 70Kg through all 20 min; shoulders felt much better this week than last. A bit lighter on % for this one too.
C. 110/125/142.5/161/171/182/190(f)/186kg (100%); first I’ve done 100% in a couple years.
D. Today – 2:03/1:58/2:11/2:23
6 Jan – 2:14/2:15/2:09/2:23
Cashed out on the second one today and then just tried to hang on. C2B were what slowed me on the last two. Arms, shoulders, back, and grip were all smoked.
E. Done
That second set!! ???
So awesome to see you hit 186! Hope to see that 190 soon!
A. Done last set at 145
B. 155 20 sets
C. Done 195/235/265/305/325/335
D. Done only finish first set
E. Done
Thanks for the wod, feel better on my c2b
Make sure you adjust the workout accordingly to keep within the time constraints!
I thought I could finish ?♂️
I’m back!! And so glad. California is awesome! Hope to make it back to do some more outdoor stuff.
Anyway, I was right on time today, getting caught up on work. I only had time to snatch- but I moved! ? more work to be done tomorrow ?
Hope your Monday was awesome!
Welcome back!! Sounds like you had an awesome trip!
???
A. Done
B. Two stupid misses in warm up but made it to minute 18 @165
C. Up to 335 singles. Didn’t have it today – I find I hit lower %s for reps without too much issue but the 1 RMs just aren’t there fairly often. Only happens with squats. Maybe mental?
D. Class WOD – similar idea but 5 minute intervals
E. Done
Could be mental or could be CNS fatigue. Maybe a little extra rest and recovery? Make sure your sleep and nutrition is dialled in!
Will do! Just got a weighted blanket – hopefully it will help me sleep a bit better
A. Snatch balance up to 75
B. Snatch at 80% (115#)
C. Wasn’t in the cards to go very heavy today. 225lbs (83%)
D. 3:05 / 3:40 / 4:00 / 4:00 probably should have scaled the reps from the beginning ?
E. Done + Vernon’s grip work with him
Hope your neck is feeling better!!
Mobility and activation done
A) 155,185,205
B) 210 across with no misses. Felt really good today
C) hit 95% 395. Failed 420. Legs felt so weak for squats
D) 1:45,1:43,1:43, 2:11
Full send on this. Much faster times that last time. Had to break the last round of c2b and wall balls
E) done
F) ran out of time to coach
Smoking fast on the conditioning! Great work! Big jump from 395 to 420…?
That was 95% to 101%…??♂️?
Damn that’s still big. My bad! ??♂️??♂️
A. 95/145/175/200#
B. 20/20 @ 220#
C. Tied lifetime PR of 400#(haven’t hit this since high school!)
D. Cut my hand on a box cutter before I did the conditioning(just a sliver but didn’t want to make it worse gripping anything today) so I did this:
8x1000m Bike Erg; rest 2mins bw sets
1:47/1:41/1:42/1:43/1:41/1:41/1:42/1:41
E. Complete
Great to see you hit 400 again!! Now look after that hand, hope it heals fast
M&A: ✔️
A: 95, 115, 115, 115
B: 18/20 at 140#. Did 10 squat snatches and 8 Power snatch
C: 145×5, 175×5, 205×3, 225×2, 245×1, 255×1
C1: 275×1 10#PR! Missed 280#
D: 2:48, 3:11. Time capped on the last two rounds. Just getting over being sick so got gassed quickly. Did better on my first 2 rounds at RX then last time. Didn’t see I scaled the workout until after I was done. So some good improvement so I’ll take it!!
E: ✔️ Enjoyed the March!
Yeah dude!! Congrats on the PR! Solid improvement on the conditioning too. Now you just need to read your notes better 🙂
A. 115×2, 125×2, 135×2, 140#x2
B. 125#x1x20 (off 155#)
C1. 165×5, 195×5, 225×3, 255×2 (no belt), 270×1, 285#x1
C2. Hit 295# and called it. That was a struggle
D. Skipped
E. 2 sets done of each exercise
Warm up ✅ A) 75/85/95/105 B) 110# x 20 no misses! 18 felt super solid 2 were shaky but those were the 2nd 2 sets. C) 125/140/165/185/195/205 215 miss x 2 I think I just got in my head I used to do 215 for reps but I’m using this number as my new 1RM post injury happy to hit 205 today felt solid I’ll take it D) 2:32/2:38/2:39/2:45 All wallballs UB 1-6-2020 3:08/3:01/2:54/2:58 Definitely an improvement I also was just starting to do CTB again when we did this and I think I did 15 instead of 20 E)… Read more »
Solid days work! You crushed those previous times!!
Thanks tino! ??
Warm up done
A. Done
B. 210 x 20 no misses most felt very good was forward on a couple
C. Up to 390. Have been basing % off of 385 so 5# up failed 400
D. RX
2:14/2:10/2:20/2:25
C2B: ub/ub/15-5/15-5
Wall balls: all unbroken
E. Doing after coaching
Did you get 400 moving?
Yea think I would have had it if I attempted it when I did 390
1. Snatch balance 5×2
2. Hang snatch 5×2 @205
3. Power clean and power jerk 7×1 @230
4. :05 down back squats 2×4 @265, 3×4 @285
D. Rx – 2:46, 2:45, 2:45, 2:49
Finished that wod and crawled out the door, no time for anything else lol
You crushed those times and kept them consistent. Im not shocked you became friends with the floor for a while!
Love the consistency!
Warm up done
A- 20,40,50,60
B-all complete at 70 missed the last two
C- 100,120,130,135,140,145 then 150,155
D- 2:55, 3:10 , 3:30 3:30
E- done
Nice work today Danny! Nice job keeping that last time down and not letting time slip away at the end.
Hello!!
Warm up done.
A) 20 – 23 – 25 – 30kg
B) 20 x 32kg (80%) no misses
C) 47 – 55 – 64 – 73 – 77kg then 86kg (+ 1kg PR) – 87kg ( + 2kg PR) ??.
D) Same modification than last time. 10 C2B
Today : 3:13 / 3:17 / 3:21 / 3:29
January 6th: 3:11 / 3:03 / 3:34 / 3:45
E) Done 20lb Medball on the Belt Squat Machine ?
Have a great day! ?
Hells yeah!! Awesome work! Congrats on the improvements and the PR!!!
Thanks Tino! ?
Mobility & Activation: Done
A. 95 lbs all sets
B. 2o minutes: succesfully 165 lb
C. 235/275/320/365/385/405 lbs
then PR: 435 lb
445 failed
D. 2:16/3:27/15 wall ball & 18 wall ball
E. done
Heck yeah, congrats on the PR!!
Thanks Hunter
Awesome work Alex!!
Thanks Tino