A.
Two sets for times of:
16 Single-Dumbbell Alternating Box Step-Ups (50/35 lbs)
16 Calories of Rowing
14 Single-Dumbbell Alternating Box Step-Ups (50/35 lbs)
14 Calories of Rowing
12 Single-Dumbbell Alternating Box Step-Ups (50/35 lbs)
12 Calories of Rowing
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
For time:
20 Clean + Front Squats @ 80% of 1-RM Clean
For each of the 20 repetitions, make sure that the Clean and the Front Squat are two separate movements. The clean terminates once you reach full hip and knee extension at the top, then you may start the front squat.
C.
Complete as many rounds and reps as possible in 20 minutes of:
15 Lateral Burpees Over Dumbbell (50/30 lbs)
60 Double-Unders
30 Alternating Dumbbell Hang Clean & Jerk (50/30 lbs)
6 Muscle-Ups
D.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs
E.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed
A) 12:33, Just wondering what does it help with only Nose Breathing?
B) 6:27 @ 80 kg
C) 3 Rounds + 15 Reps. First workout where I could do Muscle Ups since Corona (started again June 1st after 3 months without logging anything)
D + E) Combined. Was running out of time
Good to be back in the Invictus Programme:-)
Pulled my back during squats last Saturday, have to be extra careful and go light.
A. Done
B. 20 reps for quality movement @135# (45%)
C. Scaled to
15 Burpee – 60 DU – 30 HCnJ @ 17.5kg – 10 strict Pull Up
3round + 3 Pull-ups
A) 5:46/5:33
B) Love workout pieces like this!! 7:38 @ 160# (80%) told myself I’d shoot for 3 per minute. Started too fast and got 4, then fell off a little and settled in with 3 again. Should have stuck with my plan
C) 4 even with bar MU
D) done
E) done
Then paddleboarding with the pup and friends.
Thanks so much Tino! hope your day was awesome!
How’s your shoulder?
It feels good!! It’s really mild. My friend said it’s likely impingement (the issue I had before). So lots of body work for me. It’s really mild tho so that’s good!
A. 4:59/4:53; 1:00 rest between
B. 12:51 @ 111Kg; Started our way too conservative but picked it up around rep11. I can hear Tino now, “Trust yourself and your training!” ?? He’d be right.??
C. 3 + 78reps; should’ve been 4 rnds. Too slow on DB HCJ.
D. Done with 40Kg BB
E. Done
Overall felt good today.
??♂️?don’t be scared to bring it!!
I was on vacation since Friday. So today I did a mix to try and catch up a little.
A) Monday depth jumps and weight jump metcon
B) snatch work
20kg/30kg
40kg/50kg
50kg/60kg
65kg/75kg
75kg/80kg/85kg/85kg
90kg/95kg/90/95/90/95(failed this last rep)
C)Squats
115kg x 6
130kg x 4
145kg x 2
155kg x 2
165Kg x 1
155kg x 1
D) push press/push jerk work from Tuesday
60kg push press 12/11
70kg push jerk 7/7
E) Did Tuesday’s core work
Big days work! Hope you had a great vacation!
It can be power clean?
In “For time” and conditioning pieces in general move the bar the fastest most efficient way unless specified otherwise. So yes you can “Power”
Hi! Are the cleans squat or power? I Also have doubt on the wod Yesterday, were the hang cleans power or sqaut? Thank you very much!
In “For time” and conditioning pieces in general move the bar the fastest most efficient way unless specified otherwise. So yes you can “Power”
A. Done
B. 9:45 @ 265#
C. 3+48 Rx…idk if it’s the Carolina heat, or what but I had zero energy on the dB HC&J on this, i was burning up lol
D. 95#
E. Done
Hydrate! Hydrate! Hydrate! Stay safe!
C. 4 rds + 2 burpees
Used a 25# DB… should have found a 30# one somewhere. Scaled MU to banded strict pull ups
D. Done. Unweighted. Ouch.
Sorry to hear that it sounds like you guys are going to have to close down again ?
We will make it work! Getting some outdoor space to use ??
Anyone else feeling super beat up after today? Damn! Perfect timing for a rest day!
Wednesdays are always tough! Three hard days of work! Rest up and eat well!
Oh ya… I’m ready for a rest day.
B. 6:33
C. For muscle ups i did burpee Ring pull up 3+6
Great sub!
Week off continues with
CAPOOT (modified.. I have done SitUps instead of Push Ups)
For Time
100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run
43’22”
Wow that is a long workout! Might be a little sore tomorrow
I’m back! Kind of…
A. 5:48/5:44
B. 7:40 at 185, picked something that felt moderately heavy.
C. 3+15 Rx
D. Done with empty bar.
E. Banded hamstring curls and front rack carries.
Getting it done! Looks like you were moving 185 well though finishing in 7:40 so thats good.
A. Im not shure the time , alternate with my girlfriend.
B. 72,5kg 8:40
C. Rx 3rd + 8 rep
D. 30kg
E.done
Holy moly!! 80% 175… I wanted sub 10 but went 11:23 belted up the last 10 these were all squat cleans… this is how it was intended correct!? Power would’ve been much easier for me lol
4 rounds+1 muscle ups the burpees and doubles unders were the worst surprisingly the dumbbell was just annoying but my muscle ups felt great was catching super high the first 4!
Kiddos cooperated today ?
Yep you did it right! That is a rewarding day of lifting hitting 175 for that many reps!
A. 8:20, 1 min break, 8:01
B. 120lbs, 13:07, this was about 83%. Haven’t tested a1RM lately but my 80% felt to light.
C. 3 +77, pull ups instead of MU.
Well that is fantastic!! Great stuff Amy
Hello!!
A) 7:25 / 7:32. Total time 16:02
B) 95lb (80%) – 6:52
C) 3 + 11 DB Hang Clean & Jerks. Did 6 Burpee Ring PU instead of MU. Everything else RX.
D) Empty barbell
E) Banded GHD GHR , 20lb Medball on the Belt Squat Machine.
Ready for the rest day!
Have a great day ?!
Enjoy that rest day!
A. 5:20/4:44 Took a 20 second break between – 10:24 with the rest
B. 275: 10:38 wow that was hard
C. RX 5+1
D. Done
E. 70# DBall
Atta boy! Awesome job getting into that 6th round!!…just
Snuck right in there
A) Done, around 5 mins per set
B) 215 (81%), 14:02, they didn’t feel great today
C) RX except 10 cal row instead of muscle ups (no rings outside)… 3 rounds plus 15 HC+Js
D) Done @75lbs
E) Done my hamstrings are lit up
????
Felt pretty smoked from yesterday. Adjusted based on feel today
A. Machines were being used so subbed for shuttle runs 6,5,4
B. 260 11:53 just didn’t have it today
C/Dish. 20 min AMRAP
10 body weight Bulgarians each side
60 mu
6 mu
9 rounds
E. 2 rounds
You wrote mu for double unders and for a second I was thinking you did an insane amount of muscle ups
??opps. No definitely doubleunders. Proof reading is for chumps!
That would be a whole lot of muscle-ups!!