Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Skill-Based Movement Primer
Three sets for times of:
30/22 Calories of Rowing
4 x (Muscle-Up + Ring Dip)
6 Clusters (95-135/65-95 lbs)
8-10 Chest-to-Bar (fast and efficient)
Rest 2 minutes
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest as needed
B.
Every 10 minutes, for 30 minutes (3 sets):
12 Deadlifts (315/225 lbs)
20/15 Calories of Rowing
9 Deadlifts
20/15 Calories of Rowing
6 Deadlifts
20/15 Calories of Rowing
C.
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
21 Toes-to-Bar
Athlete Notes:
Make sure you are moving well! We want control and good reps when it comes to the deadlifts so it is ok to modify the weight down to make sure you are moving properly. Then you can really push yourself on part D with your run pace and large sets of toes to bar. One goal we want for everyone to set on the running/toes to bar is to make sure you never are walking. Once you come off of the bar, start running right away!
A. 275 315 365 405 455 for two singles
B. Around 35 minutes with 315 and echo bike
Another hotel wod.
A. 5×6 db Deadlifts, 50lbs + 6 db death March, 25lbs, E2M
B. 15 call Elliptical, 50lb db Deadlifts prescribed reps. Finished all work in 6-7 minutes.
C. 5 rounds, 400m treadmill run +21 V-ups
Skill-based: Done 19:24
A: 225, 265, 315, 355, 400
B: Done at 225
C: 3 rds + 400 mts + 13 t2b
Three solid days of work Enrique!
Go for more coach
Did this on thursday, outside 👌
Skill primer 5.01/4.00/4.20
A. Up to 170kg.
Kept it short and sweet due to lack of time. 🤙
Good job still sneaking in some work!
Made up yesterday’s work- felt good, but I am sore now!
A) up to 195
B) 90/100/105
100/105/110
105/110/115
C) up to 175
D) 1:48/1:44/1:36/1:32
Cleans were 125/135/145/155
E) I just moved on this. Didnt time it
Thanks Tino! Hope you had a great day today
👏 ✅
Primer done about 6 min per round not moving at lightening speed
A: 175, 215, 250, 285, 315
B: DEVASTATINGLY hard. Like 8 minutes! Just sucking too much wind.
C: I only got 4 rounds in the time cap (see note on B), but I did a 5th round as a shoutout to all the over achievers we have that I knew would do everything UB! i also love T2B despite not being super efficient at them yet!
Tough session but you put the work in. Now to rest and recover and get ready to hit Friday hard!
I love toes to bar too!! Traveling this week so doing this weeks wods at a hotel gym- cardio equipment and up to 50lbs in dbs… can’t complain, just improvise and doing the work!!
Every time I do T2B I remember when I thought I would never get two in a row. It always makes me feel a sense of progress and accomplishment.
A) 240/285/335/380/430
B) 5:10, 5:10, 5:34 All DL unbroken
C) Nope. Hamstrings and calves weren’t about to let me run
Be safe Michael! Plenty of extra rest and mobility today!
Hello!
Primer: 4:28 – 4:29 – 4:31. Did banded MU on low rings, regular PU and 65lb Clusters.
A) 108 – 135 – 155 – 175 – 195lb
B) Skipped (short on time)
C) 5 rounds even
Have a great day! 😊
💪 ✅
A. 235, 285, 335, 385, 430
B. Rx 4:38, 4:29, 4:35 all UB
C. Did T2B yesterday so just did a 3 mile run
Primer Rx with 10 C2B for all
95/3:14
115/3:04
135/2:59
A. 100/120/140/160/184Kg
B. Rx – 5:58/6:17/6:25
This was a tough one.
DL – 8.4/6.3/6 for all rnds
C. Rx – 7 rnds
Runs – 1:45-1:50
T2B – All UB
Solid work hitting 7 rounds after that part B
Thank you. The runs were tough at first but felt better as I went. B was really tough.
Primer: 2:59/3:07/3:17
A. 230/275/320/370/415
B. 6:29/6:43/7:01 Rx
C. Skipped. I’m dead haha. I attempted to run the first 400m and my body said nah dude.
Get some good rest tomorrow!
Pimer with 30 cal bike erg, bar mu and dips, 50kg cluster and kipping c2b done
A) up to 165kg
B-C) no time, because class started, so did with the first one the wod
For time
50 wb 9kg
1000m row
50 alt db sn 50lbs
1000m row
50 alt db sn 50lbs
1000m row
50 wb 9kg
Time: 20:27 this one should be easily a sub 20’ wod, but it was enough. Will do probably some easy conditioning tomorrow to make up for it
That looks like a fun one! I may have to try it sometime.
Primer done
RX
95/8 c2b: 3:00
115/10 c2b: 2:57
135/10 c2b: 2:53
A. 255/305/365/405/455 all double overhand hook grip
B. RX 4:38/4:35/5:17
Last set broke the 9 DL was feeling the pec a little
C. RX 6 + 400 + 12 T2B
I was shot after B that was a lot today…
You arent the only one to be feeling after part B. Good work keeping yourself moving.
My Deadlift PR is 335, so pulling 315 for multiple reps probably won’t happen. Is there a percentage we should focus on for section B?
Try to stay below 70% on these deadlifts. We want you moving with good control.
Perfect, thank you.
A. DL: 160×8, 190×6, 225×4, 255×2, 290#x2
B. Skipped
C. 5 rounds even RX. This was fun.
I’m ready for a rest day 😴
Enjoy some good couch time tomorrow!
Primer.
4c2b + 8 dips (because of no space over the bar and no rings)
clusters 43kg
8 c2b
I haven’t recorded the time because at some point before my last round a dude “stole” my rower and I had to wait until he finished.
A.
90kg x8
110kg x6
125kg x4
145kg x2
160kg x2
I used a work to rest ratio of 1:2.
B.
120kg 7:41/6:30/6:32
I started a little slow but then I found my pace.
C.
4 rounds
I was totally devastated by the previous one.
At least it was just the warm up with the rower. Looks like you got some good work in and earned yourself a rest day tomorrow!
Primer done w/4BMU + dips (no rings), clusters @95#, 5 CTB (not good at these) 16:55
A)
215×8
255×6
295×4
340×2
380×2
B)
@275: 8:15/8:10/7:50 – very challenging workout for me (not great at heavy deads); found my rhythm at tng 3’s but took me a little while
C) not done (time constraints)
Definitely found your groove on that final set! Looks like we’re working on those weaknesses!