Movement Primer
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
A.
Every 30 seconds, for 8 minutes (4 sets of each) of:
Interval 1 – Freestanding Handstand Marching
x 20 reps
Interval 2 – Rope Climb Mount
x 1 rep
Interval 3 – Rope Climb Mount + Rope Pull-Up Tap
x 2 reps
*Alternate which hand is on top each set.
Interval 4 – Kick to Handstand on Wall with Hands Turned Out x 5 reps
B.
Three sets of:
Deadlift x Max Reps @ 70% of 1-RM (as soon as there is any loss in form the set is over)
Immediately followed by. . .
Sandbag Squats x 20 reps
(Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.)
Rest 90 seconds
*If you don’t have access to Sandbags then perform Front Racked Kettlebell or Dumbbell Squats and Carry at a medium to heavy load.
C.
Five sets of 4-minute sprints:
“Strict Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds and reps as possible in 4 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.
If you want to add a little ? perform wearing a weighted vest.
D.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest 60 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
A. Done
B. 5/4/4 @295 lbs
KB@24 kg
C. 14 rounds
D. Done
Forgot to post
A) skipped
B) 12 reps @ 200
75# sandbag……ouch hahaha
C) only had time for 4sets I just decided to do 3 rounds each set didn’t want to push to hard on this wasn’t sure how pissed off my bicep would get with the push ups it was a bit irritated last night but feeling better today happy I didn’t do more it was just enough feeling beat from this week.
D) done
Have a great weekend!
A. Emom 10 1 legless rope climb 12′ with a jump
B. 345 dl and 100# sb
7(20) 7(15/5) 7(12/8) 7(12/8) 8(12/8)
C. With reg kipping pu
21 rounds + 17 reps
D. 400m sb carry / 5min of bamboo bar overhead holds / 3×10 ab wheel
Fun finish to the week!
A. Done
B. DL @ 290#, KB rack squats with 24kg KB
6/20 throughout
C. Total 20 round + 5 Pull ups
D. Done
A) done
B) 240#- 10/11/10 and 55# KB front rack
C) ok this was fun. I totally forgot to wear a weight vest but it was nice to move fast(er) too 22+25 Rx (no vest)
D) done (with extra puppy kisses the whole time)
Thanks Tino! Hope the rest of your weekend is awesome!
? ?
A: done, including primer
B: 235 & 16 kg KB (so hard)
C: I guess I wasn’t sprinting bc I only got 12 R. Knee felt a little wonky so I was super careful on squats.
D: done
Look after that knee Kathryn!
Movement Primer: done
A. Done (love that)
B. With 100 lb Sandbag and 310 in the bar
15/15/10
C. 15 rounds + 4 pull ups
With weight vest
D. Done
Solid finish to the week Alex!
Thanks Coach!
Primer done
A. Done
B. 143Kg and 70Kg SB
DL – 13/11/12
SB – 20/20/20
C. Rx w/o vest
Total – 30 + 15
6+5 pull-ups
6+10 push ups
6
6
6
D. Done
You’re kind of workout! ?
Totally. I need to get a vest though.
Weather prevented a lot of the workout so I needed to adjust it to be able to do it inside. Did everything at body weight
Primer :✔️
A: Just did the handstand work. No rope at the home gym
B: 30 DL movements no weight. 50 air squats
C: 5 SHSPU, 10push ups, 15 air squats
RD1: 3rds+15 RD2: 2rds+19 RD3: 3rds+1 RD4: 3rds RD5: 2rds+ 27. Total score: 15rds+2
D: ✔️
Nice job working around the weather and still getting a solid session in!
Couldn’t really do A, working out at home today but I’ll do it Monday!
B) 11/12/12 used 35# front rack db for squats
C) 16+8 RX
D) done
Good job still getting some solid work in at home!
Warmup complete
A. Complete rx
B. 3×20 sandbag squat 150#
C. 20# vest 5+4/4+19/4+16/4+16/4+13
Total = 23+8
D. Complete
Nice work Dylan!
Warm up done
A. Done
B @305 DL and 50# DBall
10/20 10/10+10 5/11+9 5+20 i think that’s a 10rep PR.
C. Strict work felt way better on my shoulder. Is there a good conversion for pullups, ctb, ttb for strict reps during workouts?
I got 17+3 but def feel like i mis-counted.
Felt way more ? during the dead lifts than i expected.
Just realized i did an extra set hahaha o well.
Looks like you’re feeling much better today! Crushed it!
Movement Primer Done
A. Done
B. DL x 12/ 12/ 12 reps (63 kg)
D-ball Squats x 20/ 20/ 20 reps (50 lbs)
C. 5×4 min sprints of “Strict Cindy”:
1: 3+5 push ups
2: 6+5 push ups
3: 9+3 push ups
4: 12+5 push ups
5: 15 rounds + 5 strict pull-ups
D. Three sets of:
Extended Plank Holds x 60 seconds
Side Plank Hip Abduction x 30 seconds
Ab Wheel Rollouts x 8 reps
Fun finish to another good week!
A. Class wod
B. Done @335
C. Had two teams of 3. First to 300 cals on the bike.
One person bikes
One person does 2 rounds of Cindy
One person rests
Switch after Cindy.
Solid week!
Fun team variation and great way to round out the week!
Home gym again so did my own thing
Prep stuff done
D. Done
B.
6 Sets
AMRAP 4
30 Cal Bike Erg
30 Air Squats
Max Cal Row
Rest 60 Seconds
38/37/36/36/37/39
Legs were pretty smoked from pistols yesterday. I’ll bring my barbell and sandbag home soon and will be able to do more stuff on saturdays
If you lack in idea of what to do from home I have plenty 🙂
Haha I know you do I see them!!
Warm-up/Primer âś…
A) âś… modified with no rope at home and opted for :30 bike erg sprints since upper body sore
B) did not do
C) âś… R1 and R3 with 20# weight vest … 1= 3 rounds, 2 = 5 rounds, 3 = 3 rounds, 4 = 5 rounds +1 … ? with vest, but those rounds without felt like freedom! ?
D) âś…
^ Pedro’s wifey
Fun finish to the week! Now rest that body up!
Thank you and I hope you have a lovely weekend. Greatly appreciate the feedback and encouragement y’all leave!
B.
Deadlift 160kg 9-6-6 Rep
20 2DB FR Rack Squat 25kg UB
1:30 x Set:
C.
Vest 10kg – 19 Round RX
A. Done
B. Every set 8 reps 130kg
C. RX with 20Lb vest 19 rounds
D. WOD class in pairs
All the conditioning today!
I did in the WOD class 90 T2b ?‍♂️
Are dead lifts unbroken reps or literally as long as possible until for breaks down?
Unbroken reps while maintaining perfect for and positions. No banging or bouncing, make them smooth and controlled.
Primer done
A) rx done
B) skipped, body and especially lower back didn’t feel lifting any weight today
C) 33 rounds + 1 rep pull up
I really liked this format, made it possible to push that 4 min interval hard and the 90 sec was kinda enough to recover ?? Unfortunately we don’t have vest
D) done
Have a nice weekend, see ya on Monday!
Solid push today on “Strict Cindy”!
There’s a lot to be said about the correlation between stress and back pain. Be sure to try and decompress this weekend. Have some fun, relax and think about a new hobby! For me I love cars so I usually spend time trying to go to local shows.
Thanks, and thank you for the kind words!
Following this program and being part of the community does help a lot, gives at least some purpose to my training.
Having a 2nd lockdown here makes things a little bit more difficult these days, but I’m trying to get out of my comfort zone, more than ever kinda. (No choice lol)
Somebody invited me for some hiking tomorrow, so hopefully the weather allows it, sounds like a perfect Sunday’s active recovery.
Enjoy your weekend!