A.
For 10 minutes @ 75-80% effort
20 Jumping Lunges
20 Barbell Overhead Squats (20/15 kg)
Rest 30 seconds
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.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 92-95%
Remember, this is 92-95% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.
C.
Every minute on the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Snatch x 1 rep
(start at 60% of yoiur 1-RM Snatch and add 10/5 lb. every minute)
——–
Front Squat x 1 rep
(start with the weight you finished with on the snatch, add 10 lb. every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots (30/20lb.) on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.)
If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots, perform 5-7/3-5 Muscle-Ups on the minute, every minute, for a maximum of 7 minutes.
If you cannot complete all 7 muscle-ups within the designated minute, your workout is over.
——–
Picking up on the minute you would have been starting your next set of muscle-ups, perform 15-18 Calorie Assault bike (ladies – 10-12 Calories) on the minute, every minute, for a maximum of 7 minutes.*
If you cannot complete all 15-18/10-12 Calories within the designated minute, your workout is over.
(Goal is to keep working for as long as possible.)
D.
Four sets of:
8-10 Strict Pull-Ups @ 3011 (add weight if possible)
Immediatelly followed by. . .
Max Band Assisted @ 3011 (goal is 8-10 reps)
Rest 2 minutes
C. Did 219 reps of:
150 WB(20#)
60 DUs(heavy rope)
30 MU 12 min time cap.
A. Class wod. 40 min AMRAP:
5,10,15, 20 etc of burpees with a 200m run between each.
Oof. Got into the round of 60
B. 335 across on the emom. Not bad after the burpees
C. Did the emom muscle ups. Finished all 7 rounds.
Forgot to post yesterday: 295 top set on the front squat and jerk. Was real happy with that
Looks like two good days of work!! Enjoy your rest day David!
A) done
B) 235- felt awesome
C) this was fun! Man tho. 37:00 Total work
Snatch- 140
Front squat- 215 (current PR) missed 220 but SO so close
WB- 7 rounds Rx (about 38-40 sec)
Bar MU- 5, all 7
Bike- 10 cal echo, all 7
D) done
Thanks Tino! Hope the rest of your weekend is awesome!
That 220! It’ll be there soon! ???
Fun finish to an awesome week!
Yes!! I’m ready!
Thanks so much Tino!
A. Done
B. Done at 175Kg, felt great.
C. 36 min of total work Rx.
Snatch – 85Kg, failed at 90Kg
FS – 140Kg, failed at 145Kg
WB – 7 rnds, all UB
MU – 3 rnds of 5MU; shoulders were smoked.
Echo – 7 rnds: 18/18/18/15/15/15/15
D. Done
Holy EMOM day Batman!! Pretty awesome program today. Loved it and loved that it was nonstop movement. Thanks Tino and Hunter.
I was looking forward to seeing you guys hit this today! We posted a similar workout called “Last Man Standing” a few years back. I took that as inspiration and beefed it up a little
Hope to see something like this again in the future.
I told myself lacy it’s okay to only hit 75% do what you can do… the body is truly amazing even when you feel like poop you can still ha r a great day! Snatch up to 160# no misses (max is 165 before baby 2) Front squat up to 215 no misses (max is 235 and that was pretty baby #1 ?) Wallballs hit all 7 sets in 40 seconds or less I cheated and gave myself and extra minute before muscle ups I could breath or feel my hands Hit 5×5 muscle ups could’ve hit all 7 with… Read more »
Look after yourself stud. More is not better. Sometimes you’ll reap more benefits from resting than trying to train. Hope you get some downtime over the rest of the weekend!
A: ✔️ Got 5 rounds done. Tough to breath only through the nose when it’s stuffed haha and not feeling great
B: Did all reps at 225 81%
C: Went from 105-165
C1: 165-205. Failed 215
No energy for the rest so did a 10M EMOM of Pull ups
Now to rest
Look after yourself the rest of the weekend dude. Feel better!
No gym access today so worked out on the sidewalk so did performance workout
800m run
4 power cleans 95#
6 alternating reverse lunges
8 STOH
800m run
19:16
This worked out perfect since all I have is 95# in plates those hill runs again ??
Calves done haha!
Have a great weekend!
I did Eight rounds of forgot that part hahha
4PC
6 reverse lunges
8 STOH
Good job getting this in! No go rest those calves!
Compex already in action ? enjoy your day Tino!
Uhm, surprisingly awesome day ?
A. TRX shoulders + hip/ ankle mobility
5 mins of 10+10, 4 rds
B. 93% 325×6 felt beautiful
C. 115-175(#92%)?
175-295#(92%) definitely thought i had more in me
20WBS @20# 5rds + 1 in 6th
3BMU x7 rds
2rds of 12 cal. Ran outta want to on the bike.
D. Done-ish
Great session today, super happy!!!
Nice work!!
Why surprisingly??
Rough night with the baby and worked out later in the day following a lackluster meal 1. And never seem to string together that many good days in a row haha. Just felt great ? i could get used to that haha
Limited time and no gym today
A. Nasal
20 jumping lunges
20 air squats
7+27
Didn’t rest between
@18:00
B.
100 Medball squat cleans 30#
8:26
C. @28:00
EMOM 7
With20# vest
10 air squats
5 burpees
*Increase squats by 2 reps each minute
10-12-14-16-18-20-22
As simple as the medball squat clean part was, i like it a lot!
Honestly those were way harder than they should have been lol legs were pretty smoked
Still put some fun together! Have a great weekend with your family!!
Thanks Tino some fitness was achieved! You too!
A. Done
B. 385#
C. Snatch- 275#
Front Squat- 315#
WBS- 7 sets Rx
RMU- got through 4 sets of 7 before I ran out of time
A/B- didn’t have time
D. Didn’t have time
Big weight! Great job!
Fun finish to the week! Nice work!
Did yesterdays work:
A. 40/60/80/100kg
B. 60/80/100/105/110/115/120/125kg ?
C. Will do this tomorrow.
D. Done with 36kg db’s
E. Done
And todays:
A. Done, 5 rounds.
B. 175kg
C1. Snatch up to 90kg(failed 95kg, 95%)
C2. FS up to 160kg(failed 165kg, 100%)
C3. 20wb’s 4 rounds(failed fifth)
C4. 5ring mu’s 2 rounds(failed third)
C5. 15cal aab 1 round(failed second)
Total of 32 minutes ? just couldn’t push anymore, but happy with this after a long day ?
D. Done
Solid job today Simon! You earned a good rest day.
Long day and long week! Fun way to finish it! Now to rest and recover and enjoy your weekend!
Sure was! Thanks guys ??
These 7 minutes stuff looks fun, probably will do them somehow tomorrow. Today is more like a cheat day with a lot of junky food and with girlfriend.
Have a nice weekend guys!
Enjoy your weekend! Maybe just not too much though with that food or tomorrow will be tough haha.
It will be tough anyway, so might as well just enjoy the food a little 😀
Thanks, you too!
Sounds like a great day!! ? ? ? ? ? ?
How’s your elbow and lower back?
I would say lower back is now in the same state as it was before the injury, which is not good, not bad, but I’m still afraid to do any weightlifting or deadlift, squats etc., maybe will start really slowly next week.
I’m using an old kneesleevs to keep warm my elbow and without the weightlifting and gymnastics movements, it hurts but works just fine. The front rack position is the hardest, when i it upward (which is kinda important by every kind of clean, squat, jerk etc.).
A. For 10 minutes @ 75-80% effort 20 Jumping Lunges 20 22,5 kg Dumbell Right Arm Overhead Squats Rest 30 seconds B. Four sets of: 12 Right Arm Dumbbell Bench Press (hold opposite arm locked out) Immediately followed by . . . Max Rep Right Arm Push-Ups @ 50X1 Rest 2 minutes. C. With 9 kgs vest perform for time: 2000 m Run 100 Sit Ups 200 Air Squat 100 Sit Ups 2000 m Run Round times R1 | 11:11 | 2000 m R2 | 04:54 | -377 s 100 sit up R3 | 07:15 | +141 s 200 air… Read more »
200 sit ups with a vest must have gotten your abs working!
Hows your neck and elbow?
No open floor today so just made a little something up to do at home:
A) For 10 mins at 75% effort:
20 jumping lunges
20 DB overhead squats
Rest 30 sec
Nose breathing
B) Every 2 mins for 14 mins:
200m run
10 pull ups
At the 20 min mark…
C) Five rounds for time:
20 cal bike erg
20 goblet squats (70lbs)
D) Four sets:
Single Leg Kettlebell RDLx10 @20X1
E) Three sets:
10 Kettlebell Bicep Curls per arm (35lb)
10 DB Skull Crushers
That is a solid set up and workout at home! Those legs must have been burning on the bike part.
A) 4 Rounds + 10 lunges
B) Done @ 120 kg – This was really tough! Lower back and legs were smoked from the last two days
C) 50-75 kg Snatch (6 min)
80-95 kg Front Squat (4 min) – See comment above
97 Wall Balls (5 min)
21 Muscle Ups, Scaled to 3 (7 min) – This was better than I ever could’ve imagined
105 Calories Assault Bike (7 min)
D) Done
What a training! Both mentally and physically really tough
Time to look after yourself after a fun, tough week! Enjoy your rest day, dial in some extra mobility, eat well, sleep well and RELAX! ???
I will by playing a lot with the foam roller this weekend 🙂
Nice work on the bike ?
Thanks ! That was a hell to get through
A. 5 rounds
B. EMOM, 6 min: Back Squat x 1 rep @ 63 kg (82%)
C1. Snatch x 1 rep @ 25/ 27/ 29/ 31/ 33/ 35/ 37 kg (failed 39 kg)
C2. Front Squat x 1 rep @ 37/ 42/ 47/ 52/ 57 kg (failed 62 kg)
C3. WB (14 lbs) @ 3 x 20 reps
C4. Muscle-Ups @ 7 x 1 rep
C5. Calorie AB @ 7 x 10 Calories
Total time: 30:00
D. Three sets of:
5 Strict Pull-Ups T: 3011
Max Band Assisted T: 3011 @ 8/ 6/ 5 reps ?
Fun finish to a good week! Nice work!
A. 6 rounds B. Done @150kgs (based on 163kgs) C. Snatch: I haven’t done snatches since february, but today I tried it and was very surprised… My lifetime PR is 92,5kgs Today I hit 85kgs very easily, then missed 90kgs overhead… Front Squat: up to 140kgs then missed 145kgs (PR is 144kgs so happy with this today!) Wallballs: 3×20, then I knew I won’t be able to hit 20 within a minute so took that minute as rest prior to Muscle-ups… Muscle-ups: 7×5 reps Assault bike: 15/ 12… finished at 33:00 D. Strict tempo pull-ups / BA Tempo Pull-ups 8/7… Read more »
Who knew?! Don’t snatch, get better at snatching?!? Strong and healthy goes along way dude. Awesome work! Let’s keep it up!
How the tempo phase is performed in D?
This will explain tempo!
https://www.crossfitinvictus.com/blog/what-does-30×0-mean/amp/
Welcome to the community!