A.
Three sets of:
Back Squat x 8 reps
Rest 3 minutes
Select a weight that will make your final 2 reps of each set extremely difficult.
B.
For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run
A.
Three sets of:
Back Squat x 8 reps
Rest 3 minutes
Select a weight that will make your final 2 reps of each set extremely difficult.
B.
For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run
A. 155#, 175#, 175#
Strict pull-ups x 8 bw sets
B. 10:33 (Assault bike 1:40 vs run; K2E vs T2B)
A. Bryan – 140#, 155#, 165#. Christy – 75#, 85#, 90#.
B. Bryan (100 DUs vs. run) – 13:11. Christy – 13:57.
A. Front squat 6×2 225
B. RX. 10:50
I am up in San Francisco for the week so not my usual routine.
A. 185/205/215 – didn’t feel great today
B. Couldn’t do TTB so replace with V-Ups
11:15.
A. 225 / 235 / 245
B. Sub 500m row 11:02
A. 125, 155, 175 felt pretty good probably should have gone heavier sooner.
B. 10:34. Wanted under 10 but was doing 24” box jumps and had to break the ttb up alot. PU were broken into sets of five.
C. 10 strict CTB
15 strict PU
20 BFPU
10 strict dips
4 bar Mu with black band
A bit of pratice with free standing HS
Happy New Year Everyone! Just getting back from 2 weeks in Disney World with the family. Hotel gyms just don’t get it done!
A. 4 sets @78% 1RM (175#) x 8
B. Subbed 500M row for run
11:13
2 wks at WDW??!!?! Man, i’m seething with jealousy haha welcome back
A. Pause Back Squats
5×5 w/ 3 sec pause at bottom
205, 205, 205, 215, 215
B. Rx except rowed last 500m because treadmill didn’t start
8:55
Invictus strength this morning during which I found a new back squat 1 RM of 235 (+10#)
Did B tonight…
9:07 Rx
Ran on treadmill @8.2mph
BJ 24’’ step down UB
T2B 17-13-6-4
Push ups 15 then 5s
Super intense, still breathing hard a few minutes later. Felt like my heart was going to burst out of my chest on that last run. Thats why we love it…
Cheers
Way to PR! Great way to start the week!
For this evening session I wanted to mix strength and gymnastics as this morning was more aerobic
A) in kgs: 102.5, 112.5, 122.5.
I just wanted to see if I could equal thelonghorn’s numbers ?
B) S1 L1 of the gymnastics program.
This was spicy.
Way to get the work done man
A. 225/235/245 x 8
B. Rx’d 8:55. Whew!
A) 225/240/250/250 (not heavy enough on 225 so did an extra. I could feel my butt getting bigger each set)
B) 12:21 with 500m row. Step down box jumps today
C) Before all this, 5×5 power clean with a friend at 185
Ha it’s nice when you can feel the growth!
A. 315, 315, 295
B. Had to sub sit-ups for T2B…about 7:40
Had to workout in our apartment gym due to freezing rain. No equipment to do A, but for B we did that on treadmills and they surprisingly had soft plyo boxes so everything else was rx,d. Didn’t time it though
A. Back Squat warm up x 5 @ 85#, 105, 135
All 3 sets of 8 done at 155# (86.1% of 1RM)
**third set was rough and a little ugly!
B. RX – 9:14
Runs done on treadmill
BJ – UB jump down
T2B – 15/10/8/7
Push ups – 10/5/5/5/5/3/3/2/2 (these got real….real fast!)
C. 10 Sets of Max UB double unders
17,25,29,40,33,48,17,16,16,25
**a little tougher than I had anticipated after B!
Have you ever done Flight Simulator?
Double Unders (Unbroken) of time (rest as needed between attempts)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
No…I have not…but u better bet I’m going to try it! Thanx Chris!
My best to complete is 9:36 (years ago)
So if I start a set and trip up. .then I have to start that set over until each set is completed UB??
it seems so https://wodwell.com/wod/flight-simulator/ I think I’ll try this in a 1 to 10 rep scheme
Ohhh dear…I may need to take a week of vacation so that I can finish it!
thanks Jorge! I’ll need to try this soon
Correct
I love this, I need to try it! Do you have to stop and reset for each set or you can keep going right into the next one?
Stop, Rest, Restart
do you emom those sets in C candy?
I don’t really time the work…but I rest like 30-45s between sets.
Killed it for both A&B madame Candy! All double digits for C… I smell major improvements!
A. 255/260/265 -72 to 76%-
B. 14:39 20” Box
Five sets of 8 for T2B (rounds 4&5 ugh) and 2nd 400 m was rough
A.) 275, 295, 315 lbs
B.) Sub 500m row for the run which was a terrible idea. 10:46. Legs are cooked.
Subbing rowing just sounds brutal!! Nice work Duthie!
It feels so much better to get up and workout!!!!!!!!……..
Rather than wake up, get on fb and ig for two hours while still lying in bed, then hurry to make lunch so I can head off to work on time.
welcome to the party!
It’s the best way to start your day
Nice to see you again.
You all that can get up and workout first thing before work…soooo lucky! Not sure my neighbors would appreciate that at midnight…Nice work!
A: 225/255/275
B:13:10
T2b were killer.
A. 295 all 3sets with a box to prevent lower back pain. My back seems to get better.
B. 8:54 someone reset my threadmill before last 400 so it def slowed me for a couple of seconds..