Session One
A.
For time:
50 Meter Handstand Walk
(must be unbroken within each 10 meter segment – so if you walk 15 meters and drop, go back to the 10 meter mark and kick up and resume from there)
B.
Complete as many reps as possible in 3 minutes of:
Legless Rope Climbs to 15′ Target
Rest 60 seconds until the running clock hits 4:00, and then…
Complete as many reps as possible in 3 minutes of:
Rope Climbs to 15′ Target (with legs)
C.
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts (275/185 lbs)
Run 1200 meters
10 Muscle-Ups
10 Deadlifts (275/185 lbs)
Run 800 meters
5 Muscle-Ups
5 Deadlifts (275/185 lbs)
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:
Single-Arm Dumbbell Rows x 6-8 reps each arm
Rest as needed
Viking Sloth Press x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
200-Foot Overhead Yoke Carry
(walk 100-feet out, and 100-feet back)
Rest 2-3 minutes
B.
Two sets of:
200-Foot Farmer’s Carry
(walk 100-feet out, and 100-feet back with as heavy as you can handle)
Rest 2-3 minutes
C.
Complete as many rounds and reps as possible in five minutes of:
3 Sandbag Clean & Jerks
50-Foot Sandbag Carry
Use a bag that will be heavy enough to challenge you, but one in which you will be able to move with throughout the duration of the 5 minutes. The goal would be to barely sustain nonstop movement throughout the five minutes.
-OR-
Session Two – Running/Endurance Option
A.
Take 15-20 minutes to warm up properly.
This should include at least 800 meters of jogging, followed by 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
Three sets of:
20 Meters of Carioca
20 Meters of Skipping for Height
20 Meters of Skipping for Distance
20 Meters of Backward Skipping
Then…
Jog the curve, sprint the straight away, jog the curve, sprint the straight away. Do 2 laps this way. If you don’t have a track available, jog for 45s, sprint for 20s x 4 sets.
B.
Two sets of:
Run 2400 Meters (1.5 mile)
Rest as needed between these. You can use a track or a loop to do this distance.
Don’t stress about your times/pace; just enjoy this workout. We will get back to running hard and hitting specific paces next week.
Completed Session 2 in 13:34 and 11:38. A little too comfortable on the first run 🙂
Busy and beaten up today so kept it reeeal simple.
50m hs walk – 1.56 in 10m increments. To much rest between.
Legless – 7
Legs – 10
Muscle up density test as missed it due to no rings earlier (hard after rope climbs haha)
90sec -16
60sec – 9
30sec – 6
800m + stretching warm up.
Pleasantly surprised with the sprints. Kept them fast and very consistent the whole way. Blew my GF outta the water. 😀
Ran each 2400m at about an 8min pace. Rested about 5-7 mins between sets.
Legs are done-zo.
Session 1:
A. 54sec
B. 3 legless 4 with legs
C. 34:09 MU 5-4-4-2/5-5/5 DL 10-5 then unbroken. Was moving way too slow today.
Handstand walk done in 3 sets due to space. 2:39rx.
Rope climbs. Did 5 legless in 3 mins. Never do 15 feet ever. Went to a different gym to do these and that extra mileage is hard!
Worked form for the regular climbs after. Not for time. Did about 12 climbs.
Metcon: 27:39. Ruined everything inside me.
Did all MU on rings that were hanging from a ceiling about 15 feet above the rings. Which I have never done. Usually only 5 feet ish. Made a huge difference and I couldn’t do more than 4 or 5 in a row and my cadence was wayyyyy off. Should I be working on my form more with rings like these? Cause as of now, eeeeesh. Way harder to control.
A. 2:24 HsWk
Every 30sec 10 meter unbroken
B. Legless Rope Climb 6
Rest 60 sec.
Rope Climb with Leg 11
C. “KINNEY”
29:41
MU 10/4 – 10 – 5
Deadlift 5-5-5/ 5-5/ 5
Running
10:30
rest 1:00
11:00
2nd Session running Done
Session 1:
A) worked on HS walk
B) skipped, elbow not feeling great
C) worked on muscle ups: negatives, swinging, banded behind the neck pullups
Right into session 2 (strongman):
A) got 140ft then 170ft UB with 125# (using barbell)…was really hoping to go all the way!
B) 53# KB
C) 5+3 with 40#…wanted to do it at 65#, but was missing most of the jerks due to stability
HS Walk – 2:02.
Legless – 6
Rope Climbs – 9
Kinney
22:42
Muscle-Ups 11/4 and then unbroken. Pretty happy about this. Just over a 2 minute PR on this workout.
Nice work buddy! thats a solid improvement.
Thanks coach ! Like I told last time. I stand no chance against you in deadlift workouts. No matter what they are paired with. Great job today too. Thanks for posting.
Session 2 Strongman done first Warm up done A. 225, 225 no drops B. 95lb barbells, 100lb barbells a couple drops in last 50ft on second set due to balancing barbells not grip C. 100lb sand bag, sort of a long skinnier bag. 5 rounds+2 clean and jerks Session 1 done second A. 2:05, used 33ft segments, 66ft turnaround, which are just over 10m and 20m. Got 66ft UB, 66ft UB, 33ft UB B. 9 legless, 9 with legs +3 from 2 or 3 weeks ago when we did it on legless. -1 from 2 or 3 weeks ago with… Read more »
Had a competition today, by far the best talent I’ve ever competed against. A. 4 Rounds for Time (7 minute TC) -50m swim -15 hand release push-ups (6:59) barely made it. B.10 minute TC -1 mile run -AMRep thrusters in remaining time (95/65#) *Every time you drop the bar 5 lateral burpees Mike run in 6:08 *PR & got 30 thrusters, wish I had more I me to rip out a few more. C. AMRAP 8 -30 calorie row -30 box jump overs (24/20 all divisions) -30 double unders (scaled: singles) -30 American KB swings (RX: 32/24; Masters: 24; Scaled:… Read more »
Looks like a fun day of work!
Session one
A. 5x10m segments: 54 seconds
B. 6 legless. Same as last week but got my sixth climb with 8 seconds left over so faster
10 regular (+1 from last week)
C. 24:21
11/4 and 6/5/4 on round of 15 but ub on the rest. Quads are blown up from yesterday so running took forever. Closest I’ve been to walking in a wod
Session 1:
A. 50m Handstand walk: I just did 10-15min practice for distance. I’m not able to consistently get 10m. I can get 40ft or so, but not 5times yet.
B. We dd this 1-2weeks ago. I got 4 and 6 I believe.
C. Conditioning: 27:57rx
A. 1:40
B. 9-10
C. 23:40 felt awful on the runs. I mean awful.
Sessiom 1 A Hsw 1:12 unbroken dI’d 5×10 m with a turn B) Legless rc =7 Rope climb = 12 C) Did the running session on trueform Session 2 5×3 snatch pull with 1 RM snatch B) Find 10 rm banded deadlift with really thick band haha 137.5 kg C) Kinney 21:46 Mu and deadlift unbroken Done with the first Portion of the wod 1600m + 15 + 15 at the 9 min mark Can’t compare running workout with you I am running up hill here ☺ happy with 1600m ran that 6.47 at our path wich is hard. I… Read more »
“Kinney”:
19:18
Deadlifts unbroken
Muscleups 11/4 then unbroken
Felt like I was dragging a caravan on the run!
It’s cool to see you posting tino!!!!
Deadlift same as in the open hahahaha ?
???
You mean with perfect form ?
I hope you did the rope climbs before hand ?
Session 1:
A. N/A
B. 4 & 5
C. 40:26 (paced the runs well to not spike HR (try to go faster next time), missed muscle up reps slowed me down, deadlifts in 5s)
Session 1.
A. 2:19 (150ft)
B. 7 legless/8 regular
C. 25:35 muscle ups – 3s, 1/4/3/2, 2/3
– was planning on trying larger sets in the 2nd and 3rd round but the rings get getting wet from my sweaty tshirt and super slippery. Muscle ups are a goat anyway, no excuses.
Accessory from yesterday:
Db rows & planks done.
“Kinney” done RX-25:00
Track later on
Smashed me!!!
You’re always smashing me haha