Session One
A.
For time:
42 Calories of Rowing
21 Chest-to-Bar Pull-Ups
21 Deadlifts (315/215 lbs)
30 Calories of Rowing
15 Chest-to-Bar Pull-Ups
15 Deadlifts
18 Calories of Rowing
9 Chest-to-Bar Pull-Ups
9 Deadlifts
B.
Three sets of:
Glute Ham Raises x 8-10 reps
Rest 60 seconds
C.
Two sets of:
3 Minutes of Banded Marching
Rest as needed
Session Two – Strongman Option
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:
Landmine Rows x 6 reps each arm
Rest as needed
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Build to today’s 1-RM Sandbag Clean
B.
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
Go as heavy as possible with these! Goal is to exceed last week’s weight.
C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2-3 minutes
D.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
-OR-
Session Two – Running/Endurance Option
Warm Up
5 Minute Jog, then…
2 sets of:
20 Meters of High Knees
20 Meters of Butt Kicks
Leg Swings:
Lateral x 10 each direction
Parallel x 10 each leg
B.
Every 3 minutes, for 24 minutes (8 sets):
Sprint 200 Meters
If it takes you 45s to complete the 200M then you will have 2:15s of rest. Keep these at a moderate pace – about 80-85% effort. These are not all out efforts.
Don’t stress about your times/pace; just enjoy this workout. We will get back to running hard and hitting specific paces next week.
Please post your times to comments.
Forgot to post this Wednesday.
Session. 1:
A. 16:12
B. 8 reps for all sets
C. Done, purple band
Session 2:
T, Y, Is with 8# DBs
Openers with 15# DBs
Landmine with 45# on barbell
A. Skipped
B. Subbed with 135# barbell, went light since my collarbone is still messed up
C. 182# including sled
D. Skipped
Better late post than never.
Metcon – 12.19 , rowing around 1400, pull ups fine. Deadlift got me again had to break 21,15,9 all into 3 sets. But i am getting better at them. Keep em coming.
Ghrs done with 8kg
Skipped manded march
8x200m run all 35sec – 40sec
Better late than never…
Session 1
A.12.19 deadlifts were the death of me as usual had to break into 7/7/7 , 6/5/4 , 5/3/1. Pull ups row was no probs. Deadlifts are slowly getting better please Keep em coming.
B + C done.
Running was a cool down
All around 40 sec. Used as cool down.
Session 2
Did the sprints…. About 40-45 seconds.
Session 1
A. 18:08 @125, lowered the c2b to 15-9-6
B and C done
Session 2 running
Did it. I roasted outside today
Also did yesterday’s accessory work
One session today….did what I could fit in with my gym schedule and spacing…
A1) 15:02,
strong man rope pulls,
2A and B) endurance run session. All 200s between 37-40 seconds
Session 1:
A) 19:58, 185#
B and C) done
Session 2 Strongman:
Warm-up done
A) 80#, only did 40 at the beginning of the cycle!
B) 130/140 (15# heavier than last week)
C) 115, a lot of stops, probably too heavy
D) 105, both sets unbroken
Session 1.
A. 12:32 – c2b slowed me wayyy down
B. 3×8
C. Done.
Session 2 strongman option and tomorrow’s swim on Sunday.
Track sprints done
:31/:33/:33/:33/:34/:35/:35/:36
Session 2 strongman
A. Did some sets with 50lb, 60lb, and 100lb, then one with 60lb and 50lb together. Not hard just all we have
B. 245, 295 hoping this means my clean and jerk will catch up haha
C. 150 loaded onto sled, 160 loaded onto sled. 2″ rope
D. Both sets at 160lbs
Sounds like it is time for some PRs in C+J!
Session 1)
A) never in my life have 315 deadlifts felt as heavy as they did today. Had to do a clean grip due to wrists. 9:57rx. Kept row at 1600+ the first round then 1500 the last 2. C2b unbroken first round then 8-7 then unbroken. Deads were survival mode entire workout!!
B) done.
C) done .
Session one:
A. 19:39 @ 185#..C2B were a hot mess today for some reason
B. Done
C. Done with green band like you would do banded good mornings and a 14# med ball
about to go do running in a couple hours.
Wod
13:49
S1
Running
All sets between :28 – :32
S2
Metcon
10:06
Accessory done
Maybe some strongman stuff later but it’s been 100+ in NorCal lately.
That heatwave! Its hot here too but not quite 100!
Session 1:
A. 21:57
Row ~ 980-1020 a pull
C2B – 6/5/5/5, 8/7, 5/4
Deadlifts – singles (slowed me down, need to work more on heavy deads)
B. Done
C.
Session 2: Running
A.
B.
Session 2… We visited another Box this afternoon. They have a bit more strongman stuff… Sandbag cleans…never done these before..knocked myself out with the bag a few times haha… worked up to 45kg but couldn’t fit any more d balls in the bag! Overhead Yoke. ..none of their weighs fitted on it so did Yoke only… did 2 x 200ft instead. Its easier than using the barbel and kettle bells hanging that I normally do! Hand over hand rope pulls…first time I have beenjoyed able to do this…was tough! Did 25kg on the big sled Sandbag carry..45kg..held it at the… Read more »
Session 1
A) 12:31… Deadlifts were heavy today!
B) done
C) done
Session 2 in a bit
Session 1:
A.
Conditioning: 14:45rx (deadlift was super heavy I stuck to sets of 3 throughout)
B. Done
C. Done
Session 2:
We don’t have sandbags or a yoke at the gym I’m at for the 7 week break, so in switching to running.
PM Rinning
A. done
B. Done- all around 40-45 sec. each
Session 1
A. 15:35rx
B. Done
C. Done
Session 2- Running
39, 40, 40, 40, 39, 40, 40, 37