A.
Five sets of:
Push Press x 3-5 reps
Rest 2-3 minutes
B.
Every minute, on the minute, for 10 minutes:
Minute 1 – 5 Power Cleans (175/115 lbs)
Minute 2 – 12/6 Calories of Assault Bike
A.
Five sets of:
Push Press x 3-5 reps
Rest 2-3 minutes
B.
Every minute, on the minute, for 10 minutes:
Minute 1 – 5 Power Cleans (175/115 lbs)
Minute 2 – 12/6 Calories of Assault Bike
A. Bryan (E3MOM) – 115#, 125#, 135#, 145#, 155# all x 5 reps.
B. Bryan (Floor press vs. power cleans, 145#; 8 burpees vs. bike).
A. Push press
5x 145,155,165,175
3x 180
B. Minute 1 10 90# KBS
Minute 2 12 cal row
A. 135-155-165-170-180×3
B. 135 PC all TnG 12 cals on a rower
A. 75, 85, 90 x 5 reps, 95, 100 x 3 reps.
B. 2 rounds @ 105 for PC then upped it to 115 for the final 3 rounds.
PC were between 10 – 13 sec each round.
AB 6 cals was 13 – 16 sec
A) 185, 195, 3 sets @ 205
B) warmed the hip up good today so hit everything UB at 175. Got to the last minute for the bike and said “Goig for it!!!” Finished that 12 Cals in 15 seconds lol
1 day behind
A.1: BSS 50# dbs @30X1: 8/leg x 4 sets
A.2: weighted supinated strict pull up: 35#x6, 40×6, 45×5, 45×4
B. AMRAP 6 min
12 wb
9 T2B
6 burpees
As rx’d: 4 rds+ 10
My wife joined me tonight for A and B and she reached her goal of 3 rounds for B!
Cheers! Probably do today’s stuff tomorrow
A. 155, 165, 170, 175, 180
B. Used 185 on last 2 PC. Rest was Rx
C. 5 rounds of x8 tricep Ext, x6 DB shoulder press, and x8 lateral raises
A. 5×5 with 135/145/155/165/175
B. Scaled to 165 and subbed DU’S for AB. Did 3/2 on PC. Hit 44 DU’S in :30 so made that my target number for remaining rounds.
A. 135 x 4, 155×3, 155×3, 135×4, 135×4
B. 135# power cleans
30 seconds hard on rower. Console still broken.
A. 135×5, 155×5, 165×3, 175×2, 185xf
B. Done as Rx
Chest cold is getting the best of me
A
5,5,5,5,5 @175#
B
12cal row, 175# pc
A. All at 5 reps: 185, 205, 205, 215, 225 (3 then 2)
B. Had to sub rower for AB because our gym doesn’t own one (wtf YMCA?) The had to sub burpees instead of rows because someone else jumped on the rower between rounds 2 & 3 so I did 2 rounds of rowing 12 cals and then did 3 rounds of 12 burpees…
Nice wod today! Thanks for the EMOM!
Wow, your push press numbers look like my front squat numbers
Dude props for getting this work done at a YMCA, I couldn’t imagine fighting for equipment like that.
Thanks man. There are times when people inconvenience my workout, but I love going to the Y because it’s in my neighborhood, they redid the weight room with all rogue gear and I just can’t afford a box membership… So it’s worth the inconveniences when it happens from time to time. I’m going to request that they get an assault nine or airdyne though…
Beast Nathan on A!
A couple days behind due to a camping trip this week. Yesterday I did monday’s training. A. Clean and jerk up to 270 (push jerk) and 280 (split jerk) B. 6 rounds of 4 cleans at 185 and 8 chest to bar pull up Today I did wednesday’s training. A. 345/345/365/365 x6 deadlift A. 20+ push ups every rounds B. Four round of 25 kb swing at 24kg and 50 DU in 5:39. Tripped a couple times on first three rounds. C. 4 rounds not for time of 15 GHD sit ups, 12 med ball clean over shoulder, 9 push… Read more »
A. 135/140/145/150/155 x 3
B. Scaled (135 lbs): had to skip half a round because the Assault Bike DESTROYS me. Anyone have suggestions on how I can get awesome at this?
Core Strength
C1. MB Rotational Slam (10 lbs): 4 x 10
C2. MB Over-the-Shoulder Toss (50 lbs): 4 x 10
Agility + Speed Work
D1. 45 Degree SL Hop + Stabilization: 2 x 10
D2. Sprint Start Acceleration Drill: 2 x 10
Solution, do more AB. I’m slowly improving with that approach. I do 20 cals everyday as part of my warmup.
Doing it tomorrow, thanks brother!
A. Push press to 185 but it came down wrong and tweaked something between shoulder blade and spine.
Chin ups 6×5 with 45lb plate loaded
B. 4 rounds
25 KBS #50
50 double under
6:50
C. 6m AMRAP
12 Thruster empty #45 barbell
9 T2B
6 burpee
4 rounds + 15
A:
In kilograms (as always):
1) 50×5
2) 50×5
3) 52,5×5
4) 55×4
5) 57,5×3
B:
Barbell: 40kg
Assault Bike Subbed for 12 Cal of Rowing
A. 50×5, 60×5, 65×5,70×5, 75×4 in kgs.
B. 65Kgs, Row 10 Cals.
Power Clean 15secs avg each round.
Row 30 secs each round.
Felt light and good.
Hope that everyone has a good weekend. TGIF.
A. Push Press
4 x 5
185lb
B. EMOTM 10 min
Min 1- 24 Airdyne calories
Min 2- 5 dumbbell power cleans @100-105lb
In the last rd of power cleans my shoulder felt a little off so did 10 32kg single arm Kettlebell swings.
A. 135×5, 155×5, 185×4, 205×3, 225×2
B. As Rx’d. Was feeling really gon on both movements.
A. Push press from knees, w/ DB’s, 5 x 55, 65, 75(4), 65, 65
B. As RX, except did hang power cleans from my knees w/ 55# DB’s.
Feeling really tired this week. I’m not very sore, just pretty tired.