Session One – Strongman Session
Warm-Up and Openers
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)
followed by…
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…
Two sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press
x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Sand Bag Strict Press
Build to today’s 1-RM.
B.
One set for max load:
200-Foot Farmer’s Carry
(as heavy as possible, turn every 50-feet)
C.
Two sets for max load of:
300-Foot Sandbag Carry
Rest as needed
D.
One set for max load of:
300-Foot Sled Drag
E.
Every minute, on the minute:
100-Foot Prowler Srint
(choose a challenging load)
The workout ends when it takes more than 14 seconds.
Session Two
A.
Every minute, on the minute, for 18 minutes:
Minute 1 – 2-6 Bar Muscle-Ups
Minute 2 – 1-2 Legless Rope Climb starting from Seated Position
Minute 3 – 20 second Dragon Flag Holds @ 45 degrees
B.
For time:
Run 800 Meters
immediately followed by rounds of 21, 15 and 9 reps of…
Power Cleans (135/95 lbs)
Ring Dips
immediately followed by…
Run 800 Meters
immediately followed by rounds of 21, 15 and 9 reps of…
Deadlift (225/155 lbs)
Strict Handstand Push-Ups
immediately followed by…
Run 800 Meters
Session Three – Running/Endurance
A.
Take 15-20 minutes to warm up properly. This should include at least 800 meters of jogging, then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
B.
Three sets of:
Run 1600 Meters
Rest 3 minutes
Perform set 1 at 70%, set 2 at 80%, and set 3 at 90% effort. Your time should reflect your rate of exertion. Your times should get faster with each set. Your first mile might be 7 minutes, your second mile down to 6:40, and your last mile 6:15 or so.
You may feel good and surprise yourself with a PR; however, this is not intended to be a max effort test.
C.
800 meters of easy jogging to cool down, and mandatory 10 minutes of stretching.
Then gymnastic from session two before I worked.
Session 2
Running intervals
6:56/6:28/6:10
Session 3
A. Done
B. 6:46, 6:33, 6:15 mile PR is 5:55
C. Done
Only did some Strong Man
Did strict press 83kg . 1kg PB no sand bag
Farmers carry at 81kg each arm. Try for 90 next time.
Emom18- 5Bar MU, 1 Legless from seated(these are alot harder) , Dragons 20sec
Metcon – Back Jacked up on the 9 deadlifts had to pull the pin at 16.50mins broke my heart! 🙁 this is my own fault as i did high rep deads and cleans with my team the other day! idiot.
Ran 800 into Elizabeth. Not sure on the time. Someone stopped the timer. Need to do more dips more often but still moved thru that one pretty quick. Did the first set of cleans at 15-6, dips 6-5-5-5. Ran 800 into Diane. Did this one with Kipping. Arms were too smoked to finish at a reasonable time strict. 5:49 Diane, then ran another 800. —————– Did the strongman warm up. 1rm wasn’t happening today. Shoulders have had enough so I skipped that. Did the farmers carry at #120 Dumbbells in each hand. That was a burner. Did the sandbag carry.… Read more »
**Had 60 minutes of body work done between 1st and 2nd session 🙂 2nd Session A. Gymnastics EMOTM; 4 BMU, 1 LLRC, had to do just dragon flags on 3rd and 4th sets couldn’t keep the hold. All my focus was on the BMUs- these are my biggest weakness- I can do singles all day, but suck at stringing them together happy with how it went B. Running- 1 Mile Repeats; 6:10- 5:57- 5:42, goal was 6:10-555-540 so happy with my ability to pace today. I have no idea why this went so well, the running in the met con… Read more »
Body work must have been the game changer 🙂
Session 2 (Vacation training)
A. N/A
B. 48:01 (huge roadblock at strict HSPUs, definitely going to add these in for extra work)
Session 1
A) strong man warm up done
B) 800m -3:20
Elizabeth -4:20
800m -4:00
Strict Diane -7:10
800m-3:55
22:45 total
Ran wayyyyyyy to slow
EMOM done with
6 bar MU
2 rope climbs
Dragon fly as written
Session 2 ……..
Running later!
Session 1 A. Did 50lb bag 5-6 times, 60lb bag 5 times, 100 bag a couple times, then 50+60combined. 110lbs B. 85lb Barbells, hard to balance or would’ve tried more. 50ft turnarounds C. 100lb bag and 60lb bag together, so 160lbs both sets. 50ft turnaround D. 225lbs loaded onto sled E. Had to coach so put on more weight than I would have to make it shorter. Did 5 rounds with 135lbs loaded onto sled which started to take 12-13 seconds, then got the class started, then did 2 more after about 5 min Session 2 A. 6 bar MU… Read more »
Session one:
Warm up drills done,
Then gymnastic from session two before I worked.
BMU UB & easy, one legless, think I finally have found out hove to do legless ?,
Session two:
Metcon – 19:41,
Cleans UB, dips where easy, but…. i kipped on HSPU, forgott IT was strict. I am usually not much slower om strict on this type of sprint workouts, but It’s difficult to know.. Anyway, really Happy with The score, went into The red zone – running was fun!! ?
Session two:
Metcon – 19:41,
Session two first
A. 6 bmu/1 legless from standing/10 ghd
Being able to do 6 legless in an EMOM like that is a victory for me. Thought about going to twos but didn’t know how Id hold up the entire time
B. 23:53
Singles on power cleans. Everything else in 2-4 sets. Didn’t want to get halfway through Elizabeth and be redlined so started out slow and sped up from there
Overslept a bit this morning so I had to smooth a few sessions together 1st session –Strongman stuff– -Openers and Warmup done B. Farmer carry- up to 2x70lb KB with a 45lb wt vest on C. Snadbag carry- 90Lbs?? (I have 2 bags, I think they weigh about 45lbs each??) D. Sled carry- 3x45s on my tiny little dog sled, butt cheeks burning! E. Sled sprints x 6 (2x45s) felt like I could have done this all day… stopped at 6 to give myself enough time 2nd Session B. 800M runs and 21-15-9s= 22:41, those runs killed me, I was… Read more »
500 thrusters for time 45/35
33:16rx
My legs are still giving out on me, and it’s been 3 hours. Tomorrow’s going to suck!
Damn dude, that sounds painful!
Ew.
The first 300 weren’t bad 😉
Terrible idea. Good luck tomorrow 🙂
It’s a one and done wod. Won’t have to do that one again
Why?
It’s my last wod at this gym before graduation. I was challenged a couple months back by the owner of the gm back home. I don’t back down from a challenge… Plus, who can say they’ve done 500 thrusters in a workout?
Fair enough , id say there would only be 10ish people in the world who have done this haha
Session 2
A. Done – 30 BMU – 10 leg less total
B. 23:10 – all sorts of broken. Not feeling it today.
Session 1)
A) done
B) 21:18rx. Unbroken on deads and power cleans. Ring dips / HSPU in haves. 800m sub 3:15
Didn’t post yesterday did do all the stuff though
Did also extra little metcon
Hero wod tom
25 min amrap
7 muscle ups
11 thruster 155 lbs
14 t2b
Got 8 rounds + 3 reps
Session 1
Emom done took it was did 3 bar mu and 1 legless from seated
B) meton
Overall time 21:10
Everything unbroken
Session 2 Running session
Did it on true form
Going to stretch a little haha
Freaking 8 seconds!!! I’ll get you Monday !
Haha I really can’t compare myself with you guys when it comes with workout that has running. Our running path here is freakishly hard haha. I saw that you’re running 800 m 3.15 my running time here on our path is not close to that
We had yesterday in the class for time 800 m run. And the fastest guys that are actually good at running were around 3.19 haha
Session 1
D,I,y raises:10#
Bicep:25#
Tricep :15#
Db rows:75#
Subbed z press: 25# for 10 reps
A. Subbed axl bar strict press: 165#
B. Farmer carry:70# each hand
C. Used a boxing bag 120-140 ish pound
D. Sled drag:210#
E.
Session 2
A.
B.
I think I messed up the rope climb from seated position last time..do we stay in l-sit position all the way up, or do we just started from seated position on ground and let legs hang down as we climb?
Also, can we use legs on descent?
Reverse sled drag or harnessed sled pull on part D of session 1?
In rope climb. Just start in seated position. And after that legs can hang where ever. Unless you are a monster and wants to show off then you can have them all the way up in l sit haha. You can use your legs on the way down
Ha you don’t have to stay in the L-seated position but if you are a ninja then try it 🙂
You can use your legs on the way down.
Part D: Reverse Drag