Primary Strength Session
A.
Three sets for max reps of:
Sandbag Squat (Bearhug) (Heavy for 10-12 reps)
Immediately followed by. . .
30/20 lb Wall Ball Shots x Max Unbroken Reps
Rest 2 minutes
B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull (Heavy)
Immediately followed by. . .
8 Sandbag Overhead Presses (AHAP)
Immediately followed by. . .
Max Unbroken Reps of Close-Grip Push-Ups
Rest 90 seconds
Primary Conditioning Session
Four sets for times of:
400 Meter Run (on Assault Runner or True Form if possible)
20-Meter Overhead Walking Lunges (135/95 lbs)
15 Toes to Bar
400 Meter Run (on Assault Runner or True Form if possible)
Rest 4 minutes
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Four sets of:
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest 60 seconds
Chinese Rows x 8-10 reps @ 2111
Rest as needed
B.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt like this – it will help you focus on more triceps engagement)
Rest 60 seconds
Kettlebell Biceps Curls x 15 reps @ 30X0
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 90 seconds
C.
Three sets of:
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Prone GHD Hold x 45 seconds
Rest 30 seconds
Running Endurance Option
Every minute, on the minute, for 10 minutes:
30 seconds of Sprinting
Rest 2 minutes, and then…
Every 2 minutes, for 10 minutes (5 sets):
45 seconds of Sprinting
Rowing Endurance Option
Five sets for times of:
Row 1000 Meters
Rest 2 minutes
Note times for each set. Aim for consistency across the five sets. You should not have a disparity of more than 5 seconds between your fastest and slowest sets.
Strength
A) Sandbag Squats 100lb D-Ball 3×12, WB 29/23/20
B) Rope Pulls done, 55lb db oh press, push ups 18/14
Conditioning
5:35/5:22/5:21/5:32 << hopefully I ran these numbers right cuz the last two rounds definitely seemed slower
Did this today because I couldn’t make it to the gym yesterday: A. Sandbag squats: used a 70# D-ball (we don’t have heavy sandbags) x 12 each set Max rep wall ball @ 20#: 24/23/16 (hit bottom of target on 16th rep) Conditioning: On curve* Set 1: 6:48 Rested 2 min Set 2: 6:47 Rested 3 min Set 3: 6:54 Rested 3 min Set 4: 6:56 Cut the rest b/c I was short on time Strength Accessory: B. Only did 2 sets** Weighted stationary dips – did unweighted ring dips x 12 KB bicep curls: 22# Banded OH tricep ext:… Read more »
150 lb SB heaviest we have 12,12,12
WB 37,24, 22
100 foot hand over hand (305)
Sand bag press was too light all I had access to was like 85 lbs or so. Don’t think I had 150 in me
Close grip push ups 37,32
Conditioning 5:30, 5:35, 5:23, 5:48
Strength work
Z press 4×5 60 lbs
Chinese row
Dips (95) 10,10,10
Curls 25 lb kb
Band ext
100# SB for 12
WB 23/18/20
Runs…had to be cautious on the lunges…pouring down rain made lunging really slippery. ? 5:23/5:47/5:40/5:30 rested 2 min. Between. Wasn’t going to have enough time
Todays Metcon was really tough, just about killed myself on those runs and had that awful metallic fran lung afterwards
Metcon
4:51
4:34
4:38
4:35
Strength
12 reps at 100#
20 – 21 – 25 wall ball
180 sled
45# press
16 – 20 push-ups.
It took me a while to recover from the metcon, i probably should have done the strength first
Love the consistency on those times and the push every round!! I can understand why it a took a while to recover. Intensity over volume every time!
Finals is coming up so not much time but it’s wednesay and they usually suck..
Assault bike conditioning
60 sets of:
:30 on (70-75rpm)
:30 off
Last 3@ sets I pushed for 75+
725 cals
Crazy !
Crazy.. secretly like to suffer a lot.. which ever you want to call it.
60 sets?! Damn! I though 40 was bad when I did it a couple of years back!
I did 40 last week or so and figured what the hell is 20 more lol
Am surfing session in XXL surf (3 times overhead out front)!! Definitely got a workout right there:P mid day session-primary strength (cardio strength??) A. 100lbs bag for the first set, then 125 lbs for 10 squats. WB 20-21-11. I started no rep-ping at the end and stopped. A few weeks ago I couldn’t even pick up the 125 lb sandbag. B. sled loaded with 180 and 210 lbs for the two sets, 60 lb sandbag for presses and around 15 pushups each set. -strength accessory: A. 30-30lbs-35-35 lbs for 4 reps (20% is 31 lbs) B. 18 lbs for weighted… Read more »
Nice job with that 125lb sandbag!
A) done with 2 70lb KBs and did 10 Reps with a 30lb ball
Primary Conditioning
6:04, 6:20, 6:17 did a 400m row instead of run
Accessory Strengh done
Second sesh:
A. Hit 40# DB for 5 on z-press (38# would be my 20%). Used 30# DBfor rows.
B. 10 repson dips, noweight. 18s for curls. Extensionsdone.
C. Done. 10# dB for reverse flys.
Did some work I missed yesterday: 3 sets of 15 ghd sit-ups/banded fire hydrants x 20 each leg/reverse snow angels.
…and just realized I missed the OH sandbag presses! Dang it
??
Am:
A. Max reps sandbag squat (100#) / 20# wall ball
1) Reps SB: 15, WB: 22
2) SB: 15, WB: 25
3) SB: 17, WB: 24
Skipped B
Primary Conditioning:
5:32/5:33/5:48/5:43
Had to split overhead walking lunge in two lengths of my gym. Lots of turns on my 400m run but felt pretty good and it was a warmer day outside so even better!
Pm:
Strength accessory only got thru A & B.
DB Z press with 40# dumbbells, Chinese row used 75/85# (first time doing these)
Annnddd I just realized I skipped the toes to bar in primary Conditioning!! ?? ??♀️??♀️ Ughh so dumb!
??
Conditioning
Did 24 stepping lunges with bar due to lack of space
1. 6:00 ub
2. 6:10 ub
3. 6:25 ub
Only had time for three rounds
Strength
A. 160×12
24/25/20
Back and hamstrings are tender from yesterday’s work
Strength accessory done this AM
Primary strength
A)Accidentally did 4 sets
12-12-12-12 Sandbag bear hug squats each time
15-15-15-15 30# wall balls ?
B) Done 19-16-15 CG Push ups
My horizontal pushing stamina is poo poo right
now!
Primary Conditioning
5:21-5:14-5:24-5:10
Everything unbroken, runs 1:40-1:45 each time.
My legs are burnt toast!!!!
I would not accidentally do 4 sets of those sandbag squats and wbs! ?
I wrote it down as 4 sets because i thought it was the same as the run Lunge ttb. Smh what i get for not looking at the workout again!
Nice work today. I’d expect to see a pretty big drop off if you applied yourself on the max reps sandbag squats and wallballs. You should be going until your legs or arms give out. Crossfitters have a really bad habit of pacing everything which is good in competition but not great for adaptation and learning in training.
Morning session: Primary strength A) 150lb bag 16/12/13 squats and 40/30/27 wall balls. This was evil. B) 100lbs on the sled 70lbs for the presses (held a kb upside down) and 17/15 push ups Strength accessory A) 50lbs for the presses and 135 for rows B) 15lbs for dips C) 15 for lateral raises Afternoon session: Primary conditioning 5:23/5:30/5:24/5:38 back racked the barbell at 10m for the lunges so I could turn around. Unbroken toes to bar. Tried to keep the rounds consistent and I think I did a better job of that than I normally do. This was a… Read more »
Definitely kept them consistent! Nice work!
Thank you Tino!
S1
I did a 30 minute ski with 10 strict hspu every 5 minutes. I woke up pretty sore in my shoulders but this went really well for me this morning in the freezing cold (Bay Area Cold) 🙂
S2
Strength A only
I used the 150 bag for 12 squats
Wall Balls – 44/31/17
Conditioning
4:57
5:07
5:11
5:04
You’ve got way more than 12 squats with the 150!
You said 10–12. I’m following orders coach ! 🙂
“Max reps” which means if you hit 10-12 for all sets it was to light. 🙂
Session 1
PS
B) 100 marpo / 25/35 plates on strong man log / 20/15 reps
A) ??
brought a box over to a heavy bag and bear hugged that and squatted that x 12
50lbs slam ball 13/13/13
My upper glutes are hammered from yesterday.
ASO
A)
45/50/55/60 nailed it…5th rep sweet leg cramp
135
B)
60
20s
17.5 lbs
C)
20/25/30
done
Prime Condo from yesterday
Pull ups: 45 UB
Trusters: ?? 14 then just get what I could get
PU: 25/20
6:53
Arms are so blowed up!!!
Looks like you’re feeling better!
No comment Coach
So your not taking the advice of resting…
That would be correct Coach, I’ll explain
Conditioning
Pouring with rain so mod run to 500m row
5:12
5:25
5:30
5:20
Lunges and T2b unbroken
Primary Strength
A. 65kg dball and 35# WB
10/11/12 squats
20/22/16 wall balls
My legs are fried!!
B. 50kg rope pulls
40kg sandbag press
20/19 push ups
Strength Accessories
A. Z press 25/25/30/30kg
Rows @70kg
B. 15kg dips
12kg curls
Red band tri ext
C. Done
7kg flys
Why would your legs be fried?! ??
Conditioning
6:50-6:44-6:34-6:38
OH lunges unbroken
Scaled to 30 hanging knee raises…toes to bar are out for me until sometime after May ?
??
Primary strength:
A. Sandbag bear hug squats @60lbs + max rep wallballs @20
15/9, 10/7, 11/10
B. Hand over hand rope pulls @70
Sandbag overhead presses @25
Max reps close grip push ups 10/10/7
Primary conditioning:
7:01/7:18/7:17/7:02
Oh walking lunges @65
Did 10t2b unbroken every time
Strength accessory:
A. Db z presses @30
Chinese rows done
B. Stationary dips done
Kb bicep curls @ 18
Banded Oh tricep ext done
C. Bent over reverse fly done
Prone ghd holds done
Damn good day of work!
A. I used a 150# sandbag and did 12/10/10 squats. At the beginning of the summer/granite games I couldn’t pick up the 150#. Wallballs are always tough. Stopped once I didn’t hit 10’ target consistently. 15/12/10
B. Used 115# on sled.
Will do second sesh tonight.
Definitely got stronger! Love seeing all the strength work paying off!
Conditioning:
Replace barbell by 50lbs DB not enough place in my garage and I’ve done 4x5m
5’52/5’53/6’43/6’15
Strength:
1) zercher squat @50
17/18/14 wb
2) 1 peg board ascent
50kg barbell x 8
Push up 9/7
Strength accessory:
1) z press 4×5@ 22,5
2) 12 box dips slow
12 kg DB curls
Small band
3) 8 kg DB
Done.
Tomorow I’ll be back on track ?
Still a good days work!
Nice work today!
Thanks !