A.
Every 5 minutes, for 15 minutes (3 sets):
30/20 Calorie Assault Bike
30/20 Calorie Row or Bike Erg
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.
B.
Three sets of:
Bench Press x 8 reps @ 93-95% of your 8-RM
Rest 2 minutes
C.
Three rounds for time of:
400 Meter Run or 500 Meter Row
30 Deadlifts (185/125 lbs)
20 Strict Handstand Push-Ups
100-Foot Handstand Walk
D.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Tall-Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest 30 Seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed
Hotel wod:
AMRAP 20 (5 rounds)
30 Alternating DB FR lunges #50
20 DB DL
10 DB Bench
Hola a todos.
A. Done 3:40, 3:45 y 3:50
B. 3 x 8 reps. (80 kgs)
C. 30:15 Rx
D. Done
A. 3:37/3:27/3:27 Rx AAB/Row
B. 205#
C. 26:04 Rx TrueForm
D. Done with Elevated ring push-ups 3 x15 reps
A. Done
B. Done (44kg)
C. 3 Rds
400 m Run
30 DL (50 kg)
5-7 steps HS walk
Time: 25:44
D.
I did some weighted Pull ups ( up to 4 kg with 4 reps)
plus weighted dips with 5kg 5 reps
plus some GHD
A) done
B) 85lb
C) scaled hspu to pike pu and hsw to wall walks
D) missed
A. Done
B. 215 across
C. Swapped Deads for 25 double-unders and 50 foot walking lunge. Everything else Rx 19:26
D. Done
Out of town again this weekend so made it work
Running workout
2 min @75%
2 min at 85%
30 sec at 90%
1 min 75%
1 min 85%
Rest 5 min
5x 3 min at 90% rest 2 minutes
34 minutes total including rest. 3.52 miles covered
3rds
10 burpee
10 jump squat
10 lunge
8 rds 30 on 10 off
Alt between
Russian twist
Alt v ups
Then some mobility
Solid session all things considering! Nice work!
A. 3:02/2:56/3:01
B. 80Kg
C. 27:33 Rx. SHSPU took forever, sets of 2-4; shoulders are smoked this week. On a good note though HSW done in 20’ sections UB and with little rest between. Reduced time between 20’ segments was focus. DL were UB and took about 40 seconds.
D. Done
Nice work on that handstand walk! Now to rest those shoulders up!
??
A) 3:02 /2:48/2:47 ass bike and row
B)3 sets @ 100#
C) 18:40 used 1 abmat for shspu
D) dips 5# x10 reps building back
Green band
Red band
Today was hard work beat me up last night ?
Have a great weekend!
Hope you get to rest tonight and tomorrow!
2 more nights of work wish I had off. Just have to start later on Monday.
I woke up with a neck thing going on and looking at the programming today I thought I better not bench or do anything upside down, so Vernon wrote me lots of lower body accessory work to do. I’m assuming I just slept funny and I’ll be fine by Monday!
Good thing you have a coach who knows a thing or two. Now he needs to give you a massage!
A) done
B) 165
C)26:30 500M Row
D) worked up to a easy 275lbs clean for fun
Not a bad clean after all that conditioning!
Hello!!
A) 3:25 / 3:28 / 3:32 with 16 cal Echo Bike
B) Did last week bench press. Build to 8 RM – 83lb , the two sets @ 90% of 8 RM : 75lb
C) 23:47 with run, Abmat for SHSPU and 30 Nose to Wall Shoulder Taps + 50ft Bear Crawls (Gymnastic program standard)
D) BW for stationary dips.
Have a great weekend ?!
? enjoy your weekend!!
A. Complete: 3:24/3:29/3:24
B. 235#
C. Did local gym Community WOD
D. Done
?
A- 3:00,3:01 , 2:55
B- 3×8 at 100kg
C- subbed the run/row for 40 cal assault bike 9:58 only completed two rounds . No handstand walk still trying to get more than 3 foot at a time ?
D- done
Get on that gymnastics program!! ??♂️
Apartment gym today
A. Done Did up downs and row
B. Did floor press
C. 21:31 RX with row but used 75# dumbbells for deadlifts. Lats were exploding
D. Some different tricep stuff
Made it work! ?
A- done B- 3×8 @215 C- 21:10 didn’t go all out took it easy and focused on mechanics. rowed a 1:47, Deadlifts ub, hspu 10/10, 30 wall shoulder taps. D- done Am session- run 6 miles @ 7:55 pace. – hey Tino I’ve been running 3 days a week normally Monday, Wednesday and Saturday. Do you have any recommendations on how to structure the running session? I’ve talked to our track coach at school and he said it’s about Increasing weekly miles? Ive been doing Monday=3-4 miles broken up into 400/800m repeats, wednsday longer run 6-8 miles @ really easy… Read more »
Listen to your running coach! If its working don’t change it, and if you do need to change it we would be happy to help write you an individualized program to suit your needs and schedule. We have plenty of running templates we could offer depending on your needs.
“don’t fix what isn’t broken”
A) 3:20, 3:22, 3:27 doing 60 cal bike erg ?
B) 185 (95%)
C) 28:36 RX
D) Done
??
A)complete
B) done at 205#
C) 23:51 did 500m row, scaled the HS walk to 50 shoulder taps everything was Rx
D)complete with 40# KB and the green band for the holds and extensions
Fun finish to the week!
A. Done
B. 56 kg
C. 21:51 70 kg deadlifts
D. Dips 5 kg
Sorry boss about not to keep in touch often, I’m busy at work now but I train every routine…I’ll try to be in touch more than now.
Thanks for the update and good job still getting your work in!
A. 3:35/ 3:16/ 3:11
B. 43 kg @ 95% of 8-RM
C. 21: 34. Run @ skill mill. Scaled to 1 abmat and 50-foot hsw
D. Done. Unweighted stationary dips @ 10 reps
Have a great weekend! ☺️
Enjoy your weekend!