A.
Every 6 minutes, for 18 minutes (3 sets) at 75-80% effort:
400 Meter Run
25/18 Calorie Row
20 Down Ups (burpee, no jump)
B.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 rep @ 85%
*Set 4 – 4 reps @ 90%
Rest 2 minutes between sets
C.
Four sets for times of:
20/15 Calories of Assault Bike
10 Deadlifts (315/225 lbs)
20 Chest-to-Bar Pull-Ups
20/15 Calories of Assault Bike
Rest 4 minutes
D.
One set of:
100 Banded Hamstring Curls
Keep a steady pace with a light band.
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A: 5:03/4:45/4:34
B. 275/315/365/385 lbs
C. 5:13/4:56/5:03
A. Done
B. 220/255/290/305×2
C. 3:36/3:42
Woman’s RX
D. Done
A) under 4:30 each
B) 120×8,140×6,160×4,170×4
D) purple band
Happy I got something In today
A. 5:15/5:15/5:30
B. 120/140/157/167
I think I’m finally getting used to the mini metcon in the beginning of the daily workout. Not that its easy but it doesn’t take as much out of me…maybe I’m fueling better and sleeping better, who knows!?
Short on time did
A. Done rounds around 5 mins
B. Tomorrow!
C. 6:51 7:24 7:21 7:30 with row and reg pullups and shorter rest
Fun workout thanks Tino!
B. Did the squats on 9/15:
225 255 290 4@305 4@315
A. Done; ~4:30-4:45 each rnd.
B. 125/145/165/175Kg x 2
C. Rx except subd row; no bike. Bike is top of my list to ??
3:38/3:43/3:40/3:41
D. Done
A.) About 5 minutes each round. Accidentally did burpees the first round. ?♂️
B.)275/315/365/380
C.)5:55/5:51/6:00/6:11 225# which kept all DLs UB. Pull ups are a struggle.
D.) Recovery beer and studying for PMP.
You’ve earned that beer! Good luck with your studying!
A. 4:29/4:18/4:18
B. 250/285/325×3/340×1 not the best squat day but it wasn’t too bad.
C. 6:03/6:11/6:36/6:29 I scaled the dead’s to 225# to try and move quickly while staying consistent. Also, ask Tino and you shall receive hahaha. Never telling Tino I need more practice on the bike ever again….
D. Done
You’re welcome ?
A.Done
B. 275×8/315×6/360×4/380×4
C. E8MOM
3:10/4:50/capped +10 cals/5:25
D. Done
Threw up for the first time in a workout ever! Time for Nuno’s Run class??
Get after some ?♂️ tonight!
A: done. Around 4-4:13 pr round.
B: hip thrusters. 4 sets of 15 with 175#
C: 3:23, 3:31, 3:36, 3:36
Done with 12 cals and 15 C2b. 150# for deadlifts.
D: done.
Consistent! ??
A. Done – didnt get exact times, more of a warm up but the rounds were some where just over 4 minutes.
B. 265, 305, 345, 365 – they didnt feel great warming up so im happy I was able to get through them.
C. Rx – 4:36(whoops), 4:06, 4:02, 3:58
Took it easy on those first couple of sets ?
A. Done on the assault runner. just moved through it. Anywhere between 4:00-4:40, didn’t keep track too much. B. 143/163/185/195. No lifters no belt, felt pretty good. C. 4:29/4:33/5:10/5:20 with 195 and double overhand grip for DLs to protect my back / go UB. Still worried about my back and never want to be where I was when I tweaked it badly. I’ve been using a double overhand this year and it’s helped a ton. C2B was 15/5, 11/9, 10/8/2 (SO sweaty and humid today, just couldn’t hold on), 12/8. Wasted a bunch of time putting on and taking off… Read more »
Haha! The ones that look easy are the ones you need to watch out for. I health believe pairing Assault Bike and deadlift is a horrible combination. That’s why we call these pieces “sh**sandwiches” ??
Stay safe in the heat and enjoy your rest day. You’ve earned it!
Haha, it definitely was a shit sandwich! Lesson learned. Never trust those types of metcons.
A) Did some accessory instead.
B) Old time is 170 kg, but now based on 150kg and feeling fresh in hips and knee after a real comeback from “jumpers knee/running knee”…
C) RX: 1) 4.27 UB and ctb
2) 4.48 UB DL and ctb
3) 4.53 ub dl and ctb
4) 4.49 ub dl and ctb
Mental toughness for me on the ab.
D) done.
Great to see you’re back moving some load pain free!
Good job beating that Assault Bike and staying consistent!!
A. Done – Rounds started around 4:15 and sped up slightly.
B. 275×8/315×6/360×4/380×4
C. Big class so E8MOM with 4:00 cap
2:49/4:01/CAP+10/5:00
Couldn’t stop dry heaving
D. Done
Maybe a little aggressive win the first set ?
Hahah yup, I finished the first one and looked at Jorge and said “I’m an idiot” ?
Feel ya there
Dude way to hold on and stay sub 4:30, I even got extra rest with the E8MOM but I was absolutely tanked.
Thanks brotha thought I could keep them under 4 minutes that plan went out the window quick
not sure if you’ve noticed Tino…they like to spring the first one lately…
Amateurs ??
A. Done RX 4:07/4:00/3:49
B. Sled push
C. RX 2:47/3:29/4:23/4:21
27:00 total including rest
thought I was gonna puke from second round on…
D. Done
Went out hot on that first one, ni wonder you felt a little ? on the second one!
Live and learn! Learnt today!
Hope everyone takes a minute to reflect on today. However 9/11 has impacted you I pray that it has made you stronger and wiser to the world around us. Replaced A today with C from yesterday, used RX weight but pushed time to the right. E4M finished most rounds in sub 3. Finished with 5@235 B) lightened the loading 100lbs under each RX weight. 185/235/275/305 No support just wanted to move. Need to go back to not squatting with support for a while. C) 4RFT 22:13 Averaged about 800cals on the ski erg. Sprinted the last 20cal averaged around 1100… Read more »
??
A- did as a warmup
B- built to 170kg x4 BELTLESS!
C- slowest rd was 3:56 fastest was 3:42 did 275 for deadlifts and 15 c2b so I could go ub all sets
D- done
E- added some arm volume cuz why not
E.??
A. Just tried to move steadily at 75% effort; had about 1:00 – :30 to spare each round.
B. 175 – 202 – 230 – 245 x4. No fails
C. 5:42 / 6:54 / 8:59 / 6:12 rx. Can’t really point to one movement that slowed me down; it was kind of everything. But I’m glad I still did the fourth round as I was debating not doing it after round 3 (also Vernon made me).
D. Done
Day 3 of training is always tough. Plenty of extra rest and recovery tonight and tomorrow!
Howdy!
A. Rx: 4:20-4:23-4:40
B. 119-137-155-164 (for painful 4 reps) kg
C. Rx: 5:13-5:32-5:45-6:17
D. Done unbk with sweat in my eyes.
It’s been a tough week for this ? here…
Have you all a great day!
Haha! Its as tough as you make it…great to see you putting in the work! 🙂
Hello!!
A)RX 4:45/5:02/5:22
B) 8x58kg/6x66kg/4x75kg/3x80kg (90%, failed the 4th rep)
C) Scaled to 10cal Echo Bike, 175lb DL with Clean Grip (76%), 15 Kipping C2b (work in progress)
7:35 – DL singles, C2b (3/3/3/2/2/2)
6:55 – DL (3/3/2/2) C2b (3/3/3/2/2/2)
6:50 – DL (5×2) C2b (3/3/2/2 then 5×1)
6:52 – DL (5×2) C2b (2/2/1/2 then 8×1)
D) Done with red band
Hard week so far!! Have a great day ?
We like to challenge you for sure 🙂
Solid 3 days of training!