A.
Complete rounds of 21, 15 and 9 reps at 70-75% effort of:
Dumbbell Thruster (35/25 lb DBs)
Down-Ups
Rest 3 minutes, and then. . .
Complete rounds of 12, 9 and 6 reps at 70-75% effort of:
Dumbbell Thruster (50/35 lb DBs)
Down Ups
Breathe exclusively through your nose throughout this entire portion. 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 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 82.5% of 1-RM
C.
Three sets of:
Front-Racked Walking Lunge x 20 steps
Rest 30 seconds
Dumbbell or Kettlebell Death March x 20 steps
Rest 2-3 minutes
D.
Every 15 minutes, for 30 minutes (2 sets) for times:
50/40 Calorie Row or Bike Erg or Ski-Erg
50 Wall Ball Shots (30/20 lbs)
50 Pull-Ups
50/40 Calorie Row or Bike Erg or Ski-Erg
E.
Three sets of:
Single-Arm Overhead Barbell Press x 6 reps each arm @ 2111
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(stick to the tempo – we want the time under tension)
Rest 90 seconds
A. 6:50, 4:41
B. 355 every 90
C. Death March 30# dbs
D. 14:16, 14:42
E. Just the bar
Split to two sessions combining with yesterday’s.
Session 1
Yesterdays Squats. 7s @ 125kg
Today C. Done
E. Done
Session 2
Yesterday’s Snatch. 165 – 170#
A. Done
D. Row, 20# WB
10:27, 10:30
Big days work! Good job squeezing everything in you missed ??
A. Done
B. 165Kg
C. Done with 70Kg BB and 32Kg KBs
D. Rx with rows on front and back
9:03/9:33
E. Done
Where did you lose that 30 seconds?
A little on the pull-ups and a little on wall balls. Took too much time at the breaks.
A) 4:54 and 3:24 Rx
B) 285- these felt way better than 275 did last week- surprisingly! ?
C) 105 and 35# KB
D) 9:07/ 9:16 both Rx with row
E) done
Thanks Tino! Hope the rest of your weekend is awesome!
Another strong weeks work! Great work hitting 275!
Thanks Tino! 285 yesterday! ?
A) Rx 4:03/2:35
B) 230#
C) 65# BB / 35# DB
D) 9:45/10:03 Rx ?? so fun in 100 degrees ?
E) ✅
Have a great weekend!
Forgot to mention did the conditioning with the row
You never get used to that heat. Stay safe!
A. Done
B. 180 lbs
C. Front rack 45 lbs/Dumbbell Death March 70 lbs
D. 11m19s/11m44s
Subs: 400m run/Dumbbell Thrusters/Australians
E. Done 13/11/10 dips
Green band assisted dips (50-125 lbs)
Australians?!
Haha, Australian pullups, from down unda.
A. Done with KB, 4:25/ 2:57
B. All @285, need to buy more bumpers ?
C. 95/ 50’s
D. Done with airbike, 13:45 @ 14:26
E. Done
Getting too strong!! ?
A: 6 min & 5 min (ish)
B: 285# not all pretty but definitely a volume PR so content
C: 12 kgs KB
D: done busted time cal due to SLOW PU but I didn’t think I could do them all and I did
E: 15 kg bar & 6 w/ asst.
So glad I did today’s workout
Great job getting this in!! ???
A. Done all with 30# db
B. 5 sets @ 180#
C. Done with 30# db
D. Played a tennis match for today’s conditioning, felt great to get back out after a while off!
E. Done
Putting all that fitness to the test ? ??
A just the 21-15-9
B 445- only did 5 sets
Then team training:
A. Synchro Karen
B. Du: 30,50,80, 100 with 200 team run in between
c. 3 rds each alternate full rounds
7 dl 315
2 rope climbs
D. 3 rds each alternative full rounds
15 cal row
10 box facing burpees (I subbed for down ups to stay off the shoulder)
While accumulating 1 at a time 300 total cals on bike
Hope everyone has a great weeeken!
Fun team session to round out the week!
Hello!
A) 6:55 (20lb) / 3:53 (30lb)
B) Done based on 240lb. Built to 82,5% first 5 sets then 5 x 3 x 198lb
C) 65lb Lunges and 30lb DBs for Death Marches
D) 10:56 / 11:28
30 Cal Erg Bike
40 WB (20lb)
40 PU
30 Cal Erg Bike
E) Ran out of time
Have a great weekend! ?
Nice work Sabrina! Have a great weekend!
No training today, the plan is sneak around a session tomorrow, but we’ll see.
Have a nice weekend!
Have a great weekend dude!
A1. 5:33
A2. 4:30
B. 74 kg (82.5%)
C. Three sets of:
FR Walking Lunge x 20 steps @ 30 kg
DB Death March x 20 steps @ 12.5 kg DBs
D. Skipped due to limited time.
E. Three sets of:
Single-Arm OH DB Press x 6 reps each arm T: 2111 @ 12.5 kg
Ring Dips x Max Reps T: 2111 @ 5/ 5/ 5 reps
Have a great weekend! ☺️
Another solid week in the books! Have an awesome weekend!
Did yesterday’s metcon today.
D. 11:55/ 12:15
Pull-ups slowed me down ??♀️
A. Done
B. No idea what my 1RM deadlift is right now, so I kind of played around with weights to find what I thought was the right loss
2@175
3@195
5@215
Double overhand grip on all weights
Best be safe and go by feel. Prioritise mechanics for the time being ??
A1. 6’
B. 10 sets 150kg ?
C. Done with dumbbells of 22,5kg
D. 1 set. 13:15 Not time for more
E. Skip this afternoon or tomorrow I’ll do it
?
A. Complete rounds of 21, 15 and 9 reps at 70-75% effort of: Dumbbell Thruster 12 kg Down-Ups Rest 3 minutes, and then. . . Complete rounds of 12, 9 and 6 reps at 70-75% effort of: Dumbbell Thruster 22,5 kg Down Ups B. Coudnt do deadlift for knee and back soreness Every minute for 10 minutes: 7-10 Pull ups C. 8′ AMRAP Partner A max time 100 kgs barbell hold Partner B max cal bike. When partner A drops both do 8 burpees over the barbell. Then Partners inverted. Score is total bike calories D. Partner wod. 32 Ring… Read more »
Short on time today so got as far as I could
A) Done
B) 340 across
C) 115/115/135 and 40s/53s/53s
Have a good weekend!
Good job getting in the lifting!
Have a great weekend!
A. 4:40/2:39
D. 9:08/9:56
RX Ski and row
No more time
Prioritizing the “fun”
Of course! Wall balls were hard today should probably be faster oh well ?♀️
A. Done 12ish min total
B. 165kg
C. 22-24kg kbs
D.
50 cal row
50 wall balls (20lb)
50 pull ups
50 cal row
1. 10:27
2. 11:28
E. Done 18kg Db stationary dips 12,12,13
Felt under recovered from lack of sleep but tried to push through anyways. All in all happy with the session.
Dial in that sleep and recovery! You can only train as hard as you recover!
A1. 6:31
A2. 4:28
B. Done @ 140 kg. Had to use belt today
C) Lunges at 60 kg, Death March at 22,5×2
D) R1: 12:32, R2: 13:29. Done with Assault Bike. Could’ve Cut 2 min Per round if the Bike Erg hadnt been occupied.
E) Done
Today was survivalmode x100. My body was completly wasted from yesterday, and It was only 12 hours since I had yesterdays session. Furthermore I only got a few hours of sleep last night, as we had to drive my son to the doctor.
Restday tomorrow!!!????
Shoot! I hope your son is ok and you get a little relaxation and sleep today and tonight.