A.
Every 2 minutes, for 8 minutes (4 sets):
Power Jerk + 3 Overhead Squats
Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 94-97% of 1-RM C&J
C.
Every minute, on the minute, for 24 minutes:
Minute 1: 18-20/13-15 Calories of Assault Bike or 20-22/14-16 Calories of Bike Erg
Minute 2: 15-18 Lateral Burpees Over Bar
Minute 3: 20 Barbell Thrusters (20/15 kg)
D.
Four sets of:
Dumbbell Bench Press x 10-12 reps @ 30X1
immediately followed by…
Max Reps of Band-Resisted Push-Ups
Rest 2 minutes
E.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds
Did the workout one day late
A) 25,30,25,40 kg
B) at 58 kg (should have been 68) tried to focus on good technique
C) done. 13 cal bike 15 burpees ??♀️ was good after ?
D) 17,5 kg 6-6-6-7 reps
A. 20kg, 25kg, 30kg, 30kg
B. 80kg
C. 12cal, 10, 15
D. 25kg (Pushups 2,3,4)
E. 2,5 kg DB (so haaaard)
My First Workout from This competition Plan. I Hope i will be so Good to do RX. ?
Welcome to the community Alex!!
A Empty bar
B. Last set at 245# j96%)
Wasn’t confident going into that last weight. But felt good after the 2 squats, happy that I made it!
C. 20cal row, 15 BoB, 15 , Thrusters
Skipped 1 row and 1 thrusters interval separately to catch my breath
E. Done
Solid effort!!
My rest day turned into getting stuck in a storm on the paddleboard with my pup ?? you cant paddle or swim against that. All good tho! Today was a fun one!
A) done up to 95. This always feels so good on my shoulders
B) 175 felt really strong today
C) done Rx
D) done
E) done
Thanks Tino! Hope your day has been awesome!
That sounds eventful! Glad you guys are ok! ?
Haha it’s all good. Luckily no lightning. Gotta love NC weather this time of year ?
A. Up to 80Kg
B. 96Kg(80%) for all. Jerks are terrible these days.
C. Echo – 18 x 8 (:43-:49)
BOB – 15 x 8 (:40-:50)
Thrusters – 20 x 8 (:30-:40)
A grind but felt good throughout.
D. Done 30Kg DB and black band
E. Done
???❤️
A: 45, 65, 75, 85
B: 210 all sets
C: Did rounds of 15-10-15. Last few rounds were rough
D: Did a dirty thirty workout with the shift
E: 100 GHD sit ups. 50 with 14# ball, 50 without
You’ll feel those 100 GHD tomorrow!! ?
A) ✅
B) ✅ worked up to 140# but failed push jerk today… need to take it easy getting back into the heavy squats and jerks following working through recent hip flexor issues
C) ✅ wooza, 12cal on rower, but all else RX
D) ✅
So your hip is feeling better??
Indeed, I’m thankful … 2 PT/massage sessions later and I feel like a new woman!
A- done
B- 130kg
C- done
D- 65lb dB x12
E- done
A. PJ + 3OHSs: 125, 140, 150, 160#
B. 2 FS + J: 180×2, 185×2, 190(failed jerk), 190#
E. GHD Hip Ext with OH “Y”: 10#x8x3 @ 2113 and 3x:60s Elbow Planks
D. DB Bench Press: 40#x10x4 @ 30X1 followed by ME regular push-ups: 15, 14, 12, 11
Really happy with how strong I felt today. Thank you ?
Great to see it hasn’t taken you long to get back to your best after the lock down!
May I subsitue the assault/ bike with run or du?
2-300 meter run. You should be working for around 45-50 seconds
Great! Thank you
A.
Every 2 minutes, for 8 minutes (4 sets):
Power Jerk + 3 Overhead Squats 20 20 30 30
B.
Every 2 minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 94-97% of 1-RM C&J 80 kg
C.
Every minute, on the minute, for 24 minutes:
Minute 1: 10 Calories of Assault Bike
Minute 2: 10 Lateral Burpees Over Bar
Minute 3: 15 Barbell Thrusters 20 kg
D.
Four sets of:
22,5 kg Dumbbells Bench Press x 12 reps @ 30X1
immediately followed by…
Max Reps of Band-Resisted Push-Ups 8-10
Rest 2 minutes
? ?
Hello, are the burpees over an empty 35/45# bar on the floor or should we use a 15# training bar with 10s/15s on each side as if to simulate a properly elevated loaded bar? Thanks
Empty bar is ?
Still not back to full percentages BUT this is the heaviest I’ve done this complex and maintained each set at 180# and they seemed to get easier! Had to do this as an emom bc my little one woke up
I love emoms!!! I went with the lesser numbers 13 cals/15 burpees the last two sets I was breathing hard but felt good throughout!
Progress is progress!! You’re crushing it!!!
Won’t be long til you’re back to your best and even better!!
A little uno reverse today.
Conditioning in the class wod first:
12 mins max metres row 3150m
3 min rest
12 mins max sled push/drag
3 min rest
12 mins max metres ski 2600m
Just some nice steady pacing. Haven’t rowed or skied in a hot minute.
B. 265 across. Felt heavy today but that’s not a surprise
D. 65# DBs then 8-10 pushups
The heat where Benson and I reside is quite rough and all class wods are outside for the time being. Happy to push through!
Think about that tan ?
Be safe dude!
A. 185/225/255/275#
B. 310/315/320/320/310/310#
C. Done at 18cal and 15 burpees
D. Didn’t get done
E. Done
Crushed the conditioning!! Great work!!
Elbow still not healthy, so did only a longer easy ass bike, bike erg and walking lunges wod. Damn i miss using my arms…
But going to have the most conditioned legs in all the land!
Haha, all the bike erg, all the air squats
Damn elbow! Have you had it checked?
Not yet, the plan was give to it plenty of rest during this week and if it’s still bad in next week, then go to see somebody. Definitely better than it was last Friday tho, but still useless…
A. Up to 65lb
B. 105lb
C. Erg Bike: 4×12 cal/ 11 / 3×10
Burpees: 12 across
Thrusters: 15 across ??. Legs on ?
D. 25lb Bench / 5-5-6 banded resisted Push ups
E. 5lb Hip extensions / 10lb Chinese Plank
Have a great day!!! ??
Good job today!! This was a leg blaster for sure
Stay safe!! ?
A. Up to 205
B. Just worked up to 315 but hit a couple heavy ones before that.. if I had jerk blocks I’d be more comfortable
C.
Assault bike: 18×6/16/18
Burpees over bar: 15 across
Thrusters: 20×3/15×4/20
These longer emoms always beat me up
Bike was about 20-25 seconds every time
Burpees 30-35
Thrusters around 30-40
Legs were blowing up on the thrusters and I know you’re gonna say I’ll never fail one but I just get weak on these emoms!
D. Done 60s and 16/13/15/15
E. Done
Didn’t look like it beat you up. It looks like you beat it up! ?
A. E2M, 8 min: Power Jerk + 3 OHS @ 15/ 25/ 25/ 30 kg B. E2M, 12 min: 2 Front Squats + Jerk @ 35/ 35/ 40/ 40/ 45/ 45 kg C. EMOM, 24 minutes: Minute 1: 10 Calories of Assault Bike Minute 2: 12 Lateral Burpees Over Bar Minute 3: 15 Barbell Thrusters @ 15 kg Fun when it’s done ?? D. Four sets of: DB Bench Press x 12 reps T: 30X1 @ 12.5 kg DBs Max Reps of Push-Ups @ 5/ 5/ 5/ 5 reps E. Three sets of: GHD Hip Extension with Overhead “Y” x… Read more »
Hahaha very true, definitely a little miserable during but your sense of achievement after makes it all worth it!
A) 115/135/135/135… kept having to step forward on the way up so kept it light
B) All sets at 205 (75%) cause metal plates
C) 18 cal Bike Erg/15 lateral burpees/20 barbell thrusters. I had to stop after 6 rounds. It is currently 107 degrees with humidity outside here in Canada.
D) Done
E) Banded good mornings instead of hip ext
? not the best climate to be trying to do these in. Be safe!
It looks like this current heat wave ends tomorrow so next week should be more manageable ??