Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Power Clean + Jerk
(perform a power clean then lower the bar to just above the knee & perform a hang power clean + jerk)
*Sets 1-3 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70-75% of 1-RM
*Sets 6-7 = 1 rep @ 75-80% of 1-RM
B.
Ten rounds for time of:
30/22 Calorie Row
15/10 Calorie Assault Bike
Immediately upon completion of the ten rounds…
C.
For time:
Run 1-Mile
Please note your times for both portions B and C, as well as your total time – e.g., 29:11 + 7:14 = 36:25
D.
Four rounds, not for time, of:
60 second Front-Racked Kettlebell Wall Sit (24/16 kg)
100-Foot D-Ball or Sandbag Carry (150/100 lbs)
10 Strict Handstand Push-Ups to 4″/2” Deficit
*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24 kg)
A. 225×3/245×2/265×2
B. No rower changed to 30 sumo deadlift high pull @65lbs. 19:39.
C. 7:35 total time 27:35.
D. Changed to 4 rounds of 60s wallsit with 25kg plate and 20 sit-up. Shoulders were smoked.
A. up to 135lb (push press, still staying away from jerks for now)
B. 28min (last round of rowing was subbed out for 22 burpees to try and save my calves from cramping on the run. Didn’t work :/ )
C. 7:34
Total time: 35:34
Mobilise those calves and make sure you’re hydrating! Plenty of electrolytes and extra salt in your food!
Thanks Tino. Even though my legs aren’t cooperating (second time it’s happened), I still love that these have been programmed. There’s no way I’m doing mile all-out efforts on my own unless I’m “forced” to, haha
Plans changed and I’m able to get a workout in and do it earlier than most days.
A. Rx 80/87.5/95Kg
B. 24:41. Subd 60 DU for bike.
C. 6:53
Total – 31:34
D. Done. No KB on wall sits and scaled HSPU with 30” box.
Good to see you didn’t need to adjust your schedule. Nice work!
Here I am!! I think my body is finally starting to feel normal again.
A) 139/140/150 these felt super smooth and light
B) well this didn’t. Haha 23:04 Rx
C) 8:06 and 31:10 total time
D) done
Thanks Tino! Hope your day was great!
There you are! ???
A)110/110/110//120/120/130/135
B)28:04
C) 10:29(had crazy side pain, for the first 800)
{total time 38:33}
Hope your side pain died off and you were able to move well throughout the rest of the workout!
B. 26:50
C. 6:52
= 33:42
A. 135-165 with 2xFS instead of jerk
D. Done but barely making the minute of wallsits and last set of hspu
Short on time tonight, wanted to at least move and sweat. Did:
B. 28:12 with 30 row / 12 burpees
C. 7:31
Total 35:42
Try to get A and D tomorrow!
Great workout thanks Tino!
Get that accessory work in! ??
A) 155-165-165-175-175-185-190
B) 33:38 min
C) 7:37
Total time: 41:15
D) done ✅ RX
A. Built to 125#
B. 23:34 for ten rounds, mile was 8:00. Total time was 31:34. Went a bit further than a mile
C. 8:00
D. Done – eliminated HSPU today due to strength program
I will be posting- I have gotten off track posting Bryce is encouraging me to do so. So I will post.
Please post! Even though I don’t see you guys everyday, I still love to track your progress and help where I can!
Will do- thank you
Warm-up primer done.
A. 185/205/205/215/230/245/255
B. 29:07 – First 3 rounds Rx, then 25 cal row 12 cal AAB. Did 11 rounds on accident.
C. 8:25 / total 37:55.
D. 2 rounds
A) 225-240
B) 26:37
C) 8:23 / total = 35:00
D) done … scaled SHSPU no deficit
Primer Done
A) 175/185/195/205/215/225/235- went above the percentages here cause I was feeling good.
B) 28:47- Did a 40ft run to mark off my rounds on a whiteboard to simulate a competition setting for fun.
C) 7:51
D) Done- 20kg KB wall sit.
Going on a three day trip and most likely won’t be able to get to a gym. Im bringing the weight vest, 55lb DBs and the 100lb sandbag, so i’ll still do some adult PE.
Have a great trip!
Have a fun and safe trip Justin!
“Complete as many rounds and reps as possible in 24 minutes of:
10 Double Dumbbell Deadlifts
15 V-Ups
20 Walking Lunges with DB/KB Farmer’s Carry
25 Push-Ups
30 Alternating Dumbbell Snatches
35 Double Unders
*Perform Wearing a Weighted vest”
Will do! Thanks for the workout!! Hope all goes as planned this weekend for the teams and individuals!
A. 195/215/235#
B. 30:07
C. 8:50 Total: 38:57
D. Done with 2” deficit
A. 215/245/255
B. 27:23
C. 9:10/36:33
D. Done
A. 215/245/255 (accidentally did math wrong on second set)
B. 26:45
C. 8:22 / 26:45+8:22=35:07
D. Done with 35lb KB and 2″ deficit. Got all 10 unbroken will go higher next time!
Warm-up done.
A:
45, 45, 50
52.5, 55,
57.5, 60Kg
B: 27:36
Did the 3 first rounds with 15 cal bike, then I remembered it was only 10??♀️ 22 cal row all rounds.
C: 7:23
Total: 34:59
D: done. With front racked kbs
Extra credit in the bike 🙂
B. RX 25:30 – bike never more than 20 seconds. Definitely affected the row though wasn’t able to push for about 20 seconds
Rested about 30 seconds then went out for run..
Ran about 200 meters and it started pouring and thunder/lightning so came back and did 2k ski
C. 2k ski = 8:14 was really slow for the first 3 minutes
Total time = 37:14
D. Did some of my own accessory work mixed with this
⚡️⛈
A. 215, 230, 245
B. 23:04 – ended up doing 20 for the row this morning, figured it was a typo and now I’m glad that we just went with it lol
C. 31:04 total time – 8:00
D. Did 1 set then got distracted with some side conversation
You owe me 100 calories 🙂
Was kind hoping you didn’t see this one ?? I’ll make Brooke do them with me Friday!
Primer done
A. Up to 125
B. 25:18. Fortunately (or unfortunately) I caught the 22cal update just in time.
C. 8 mins. Holy heat, needed to hydrate more, this was the worst part
33:30 total time, had to tie my shoes before starting my run 🙂
E. Done Rx except no deficit. I definitely took advantage of the NFT instruction haha. Accumulated 60 secs on wall sits but had to break it up. Ouch.
Hydrate, hydrate, hydrate! Plenty of electrolytes and extra salt in your food!
Done
A) up to 225
B) 28:45
C) 8:02
D) Done w/ KBs for both