A.
Every 6 minutes, for 12 minutes (2 sets) of:
15 Calories of Rowing
15 Burpees Over the Erg
12 Calories of Rowing
12 Burpees Over the Erg
9 Calories of Rowing
9 Burpees Over the Erg
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 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM C&J
C.
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Ski-Erg or Row or 1000 Meter Bike Erg
40 Alternating Dumbbell Snatches (50/35 lbs)
30 Double Dumbbell Thrusters (50/35 lbs)
20 Strict Handstand Push-Ups
10 Burpee Ring Muscle-Ups
D.
Four sets of:
Sumo Stance Stiff Leg Deadlift x 10-12 reps @ 3011
immediately followed by. . .
30 Banded Hamstring Curls
Rest 60 seconds
Dumbbell Biceps Curls x 8 reps @ 21X0
immediately followed by. . .
30 Banded Bicep Curls
Rest 60 seconds
B. 230# across
C. 1 round @ 17mins. Took it nice and slow today ?
D. Done
Still feeling awesome today and SO much less stressed!
A) 4:08 / 4:22
B) 170 – these felt awesome, especially at the end
C) 2+ 500 m with row and bar Mu. Everything else Rx
D) done
Thanks Tino! Hope your day was awesome
Great to see everything back on track!
Thanks Tino!
8:00 am 20 min to warm up and get it done before splash park day 180×5 185×2 190×2 195×1 getting there still not ready for high reps at higher percents but I’m so proud of this…
9:30 pm (not ideal but solo mom and 2 kiddos who wouldn’t go to sleep pushed this way back) just moved 2 full rounds+ 2 ring muscle ups humidity is making these rings slick!
Resting and hydrating like crazy tomorrow!
Super mom!! Getting back to your best ??
A)4:01/4:29
B)115kg all sets, no misses
C) 1+500,40,30,12 SHSPU
Did the ski erg for the 500m, the SHSPU hurried me!!
D) Done
Those SHSPU got everyone today!
A. 4:41/4:34
B. Done at 111Kg
C. Rx 2 rnds; HSPU were really slow, sets of 2-3.
D. Done
How are you feeling?
Not too bad. Shoulders are fatigued but not painful. Legs feel decent. I don’t feel 100% yet but getting there. I think I was really run down last week.
I agree, hence why I suggested you take it easy this week 🙂
A) Yesterday’s Push Presses: 165×6, 145×6, 105×12, 95×13
B) All sets at 235 (89%). Failed the clean on set 9 (caught it too far back on my heels) then came back and hit the final set, mental win.
C) RX except no rings so just 10 burpees. Two rounds and then 7 reps into the burpees in the third round.
D) Done
Great work today!!
B. C + FS @90%: 180#x10. I missed set six. Overthinking it. I made it up with an extra set.
D. 3 sets of SSSLD 135#x10 @ 3011 and DBC 20#x8 @ 21X0.
C. I did about fifteen minutes of this. It was hot out today. I modified to a 400 m run, 40 Alt. DB Snatches @ 40#, 30 SA DB Thrusters @ 40#, 20 SHSPUs, and 10 Burpees. That was good enough for me.
I think that would be good enough for a lot of people! Solid workout today
A- 3:30/3:32
B- up to 125kg
C- subbed du for thrusters. 500m row, 40db snatch, 50dubs, 20shpu, 10 burpee pull ups 4rds on the dot
D- done
??
A. Class wod. Making us do it outside which really sucks. Just crazy hot today
B. Done @245
C. Run, snatches with the 70#, single arm DB thrusters with the 70#, HSPU, burpee bar muscle ups. Simple strategy today: don’t pass out. Executed to perfection.
Finished 2 rounds under the up and called it there.
D. Skip. Gonna mobilize ???
Stay safe in the heat and enjoy your rest day! ? ?
Every 6 minutes, for 12 minutes (2 sets) of: 200 m Run 15 Burpees Over the Bar 150 m Run 12 Burpees Over the Bar 100 m Run 9 Burpees Over the Bar B. Every 90 seconds, for 15 minutes (10 sets): Clean + Front Squat @ 90% of your 1-RM C&J 80 80 80 80 82,5 82,5 82,5 82,5 85 85 C. Complete as many rounds and reps as possible in 30 minutes of: 400 m Run 40 Alternating Dumbbell Snatches 22,5 kg 30 Double Dumbbell Thrusters 22,5 kg 20 Strict Handstand Push-Ups 10 Burpee High Ring Dip 1… Read more »
3 tough days of work! Enjoy your rest day!
A.done 4:45 / 4:51
B. Done 75kg
C. Ski ,Db snatch 22,5kg ,thruster 17,5kg
2round and 300m ski
D.done
Hello!
A) 5:47 – 5:53
B) 103lb
C) Scaled the reps to be able to move faster and be more efficient.
400m Ski Erg
30 Alternating DB Snatches (30lb)
20 Double DB Thrusters (30lb)
10 SHSPU (1”raise)
8 Burpee C2Rings
Score: 3 rounds + 73m Ski .
D) Done
Have a great day ??!
☀️ ❤️
Howdy!
A. 5:37-5:45
B. Built to 245 lbs.
C. 2+10 thrusters. Did ski erg and 5 burpee ring muscle-ups per round.
D. Done.
Have a great day!
⛷ ? ?
A) ✅Did 1 set with time … wowza GOOD warmup!
B) ✅ @135#
C) ✅ only have 25# DBs still… Subbed burpee + ring transitions + dips for last movement … Got 18 thrusters into 3rd round… definitely feeling this weeks lifts all over in the ‘ole body ?
D) ✅
^ Pedro’s wifey
Time to rest up, recover and get ready to crush Friday. Enjoy your rest day!
Hey Tino what’s a good sub for the SHSPU and dumbbell thrusters so I’m not pressing?
Dumbbell Squats in place of thrusters and 80 Double Unders in Place of Push Ups
Thank you! ?
A. 3:28/3:25
B. 295 across
C. RX 2 + 19 thrusters .. with ski and 60# DBs for thruster still no pair of 50s .. got absolutely buried
D. Slightly different variation but done
Those 60’s…? another solid session! Mr Consistent
The 60s flat out beat me up today! Thanks Tino!!
Done from Palawan Philippines!
Glad to have you on!
Thanks so much!
Welcome to the community!!!
Thanks so much! ?
A. Done
B. 300#…one miss on the 7th set
C. 2+330m – Rx using the Ski Erg
D. Done
My quads have officially died, I thought the Bambi legs were bad yesterday
Haha well good thing you can focus on some good recovery tomorrow.
Ah God today training looks so sexy, but still no proper moving to me…
Every 10, for 4 sets (40’ min)
0-2: max cal bike erg
2-4: max rep box step up with 25kg behind neck
4-4:30: max reps jumping air squat with band
4:30-5: max reps asq
5-5:30: jumping lunges
5:30-6: reverse lunges
6-7: max rep du (100 reps)
7-10: 15 cal ass bike, rest in the remaining time
Then…
5 min min max reps box step up, but every 0:30 inc. 0:00 3 box jump
Did some core and hamstring accessory, but that was all
Leg blaster today!
Can’t do anything else 🙁
The struggle continues…
A. Done – First round :50 rest, felt good. Immediately fell off for second round, had a few burpees remaining at cap.
B Done at 230#, failed only once.
C Done w/ 1 dbell and low ring transitions. Two rounds, lots of breaks. SHSPU felt good, feeling like i lost some ankle mobility lately, bottom of thrusters felt wonky.
Scale back and adjust accordingly otherwise you’re fighting a losing battle. More is not better. Better is better!
As I said, we can help with a more individualized program.