A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.
B.
Three rounds for time of:
800 Meter Run
15 Strict Handstand Push-Ups
15 Thrusters (95/65 lbs)
A. Bryan (12 strict pull-ups, wall handstand holds, false grip ring rows).
Worked late have a mando event for out commanding officer. Quick run
2.02. 18:10- 20 sec faster than 3 days ago.
Working on cadence during run and maintenance of speed/tempo
A. This was fun! Rope climb: 2 legless + 2 with legs (first time getting the touch at the top legless! ?) Free HS practice. Did 2 min each round and got a lot better at balance. Also crashed several times. RMU – 6 reps off 20” box. One neg on the frist round and a 15 sec hold at the top of the lst rep in rnd 2. B. This was terrible. 24:32 – it was hot and I was wearing pants and lost about two min whilst dealing with my kids. SHSPU were 4 -1st round, 3 –… Read more »
Good work on the legless!!
Great job getting a legless climb in.
Super strong Janelle!
Day behind…story of my life!!
E90s for 30 min
-20 DU + 10 DL
-200m row
-12 BBJO @ 20″
-200m run
DU – only 1 trip in 2nd round
DL – 15 reps@185#, 10 reps@175#, 25 reps@165 (5/3/2, 3/2/5, 3/2/5, 3/singles, singles)
Row – 51s, 51, 52, 53, 54
BBJO and Run – 55s-1:05
Good DL numbers!
Short on time again…errrrr?
A. 1 round 4 climbs 1 legless, 2:30 accumulated time, 6 muscle ups with focus on eccentric
B. 2 rounds only
14:13… I was dying… and my running is my achilles heel. Not sure but round 3 might have taken me to 30 mins (hspus were 5,5,5 and thrusters UB, 10, 5)
It kinda sucks when life gets in the way of our workouts…doesn’t it? Great work today Nathan!
Nice work Nathan way to get something done on restricted time
A1 – no rope @ globo, so L-Pull-Ups it is… perfect they weren’t…
A2 – handstand holds were difficult after being used to the walking
A3 – worked on false grip hangs and explosive pull-ups on rings
B – Rx 18:37 – new found respect for all of you high humidity runners… 70 dew pt in NYC area today. Also hats off to those of you that did yesterday’s then this, I’d imagine that not being an easy itinerary.
Isn’t the humidity awful? Heat is bad enough and then you add all the moisture that suffocates you. Or maybe I’m dramatic.
Nice work on B. The globo gym had rings too? That’s awesome!
Super fast! Awesome work man. Yesterday did leave a bit of a mark I’d say
Nice work today BFS!! BUT…as a fellow New Yorker…..no bitching about the weather…winter will be back b4 we know it!!
Yea… sadly that is very true… it’s what i’m trying to tell myself, esp today
Rest / recovery day
Lap swimming for 25 min.
2min of swim (200 meters I think)
1 min of rest
Repeat
A)
negative pull ups
Hand stand holds
Muscle up drill
B) 23:34 pike press instead of hspu
Holy *{!$&/ that was hard. First real WOD after vacation and it was rough. I’ve also got to stop working out in the middle of the day when it’s hot, humid and mosquito filled.
Well done! Definitely make sure you’re drinking enough water if you’re working out in the middle of the day 🙂
How’d you know water is my weakness? ?
The perks of being a mom – don’t want to drink too much before a work out but then trying to make it back after so hard.
Absolutely not the best welcome back present, but way to push that today
Tbh I should’ve done yesterday’s but was like nahhhh Thursday will be better 😐
Haha, well, I did Tue’s yesterday, but just reading yesterday’s was making me nauseaus… i think u were better off with today’s
Honestly yesterday’s workout turned out to be not as bad as it looked… perhaps it was just very well designed 🙂
A) 3 L pull-ups / wall walk with a walk away to hold/ bar muscle up drill to work on hips to the dip.
B) 30:49 24” box HSPU
That was a killer. My nutrition this week has been a dumpster fire and my work hasn’t been much better.
However mental barriers 0 Mason 1
Very nice win over the barriers Mason
A1. Rope Climb x 4 Ascents (8-sec average to the top)
A2. Freestanding HS Walk x 50 Feet Unbroken
A3. RMU x 5 Reps
B. 3 RFT:
— 800 Meter Row
— 15 Strict HSPU (10/5)
— 15 Thrusters @ 95 lbs (10/5)
Time: 19’29”
Moving back to the homeland this weekend and got waaaaay too much packing to do ?.
Nice work, Teddy!
You’re leaving Cali???
Where’s home?
Crushed it Teddy. Good luck with the move
You killed the A portion too. Homeland isn’t the “Motherland” is it?
Went off script:
1.4 mile run; then
3 Rounds of:
15 elevated push-ups 54”
10 strict dips
Separated by (2) 1/2 mile runs
Finished with 1.4 mile run
36:00 to 38:00 elapsed time.
HR went from 153 to 70 in 4 minutes during cool down. Is that good?????
A1) Legless for four
A2) accumulated 60 seconds on hands (trying different leg positions while upside down)
A3) just worked on swings today
B) 16:26 but subbed 35# KBs for the barbell to be more quiet with the kiddo sleeping ? Runs around 4:00 and hspu unbroken
Killed it Wes nice work
Must got pipes like Popeye for that A1 life!
I wish!
Holy Hell Wes…way to show up and set the bar unreachable!
Ha! What can I say, I’m pretty good at running and HSPU.
A.1: 1 legless rope climb per minute (from seating on floor) 11 1/2 ft ceiling A.2: 20 thigh taps + 10 donkey kicks per interval A.3: 4 ring muscle ups per minute focusing on efficiency (all UB except last minute of set 2, 3-1). Felt very stable on these today, the isometric work seems to be working B. 3 RFT – 22:35 1000m row (felt slow today ~3:55-4:09) 4 SHSPU + 4 kipping HSPU (2-1-5 / 2-1-5 / 2-1-1-2-2) 15 thrusters 95# (all 9/6) Honestly this was brutal C.1: supine hollow hold on floor 4 sets 20s on / 40s… Read more »
Great work as always!
Awesome work TGKJ! Mind if I borrow your A2?
Hi team! Libby here, taking over for Michele while she’s at the World Cup. Excited to virtually coach you all over the next couple of weeks. Warmup Mobilize shoulders: t-spine openers, lats, wrists, etc. Dynamic hip mobility: straight leg raises, lying hip circles, standing hip circles, toe squats Then 2 rounds: Run 200m 5 Donkey kicks 1 Wall walk 10 Air squats Skill Rope Climb Tip: Think about this movement being like a “knees to elbow” – what this means is you want to use your legs as much as possible and arms as little as possible. So, jump up… Read more »
what version of donkey kicks are we doing in the warm up? The donkey kick back (one leg at a time) or the kick up where you kick both legs up into a pre-handstand hold?
Both legs at a time, if you can. The intent is to start loading the shoulders and the wrists in preparation for the handstand work.
Well, you’re not covering Michele’s Bulgarian Split Squat fetish or her consistent use of the term ‘booty’. ?
Kidding! Your posts and warm up coaching are awesome! Thanks for stepping in to cover for Michele and hanging with us for a bit!
I like getting warm up ideas as I’ve mentioned in the past. It’s hard to get past doing the same warmup everyday. Thanks for helping out!
Thanks for the tips! Unfortunately I was already done today because of the time difference. Love the warm up ideas
Thanks for the warmup. That has been the hardest thing for me. I do the same thing everyday and it doesn’t always get me warm in all the right places.
7/13 squat cycle
Four sets 4 fs 8 bs at 175
It’s been a hard week of training, and I felt it this morning.
Metcon: 3 min max cal row. Subtract that number from 100, and do that number of burpees to finish.
70 cal row
Total time 5:26
Nice, what’s next week’s? 6 sets of 3 FS / 6 BS? Your metcons are looking quite devious btw
Yeah that’s the progression and the percentages go up another 5%. The coach decreased the set total to one less than the bodybuilding version. The percentages and volume will be killer next week.
Looks like an awesome B score! Also can’t wait to see your gainz from this squat cycle. Nice work man
Made up last nights workout as I played some social sports instead of the planned workout.. Modified it slightly.. A. 20 double unders + 10 x 110kg deadlifts B. 250m row C. 12 Burpee Box jumps (to a flat bench, and not jump-overs) D. 200m run Completed. Double unders were unbroken (a big deal for me) and deadlifts were unbroken but never felt ‘easy’..Row at 1:50 pace and was fine, Burpee Box jumps steady. Running fell apart on last 2 rounds – first 3 rounds were in 55 seconds then last 2 were 75 seconds. This was a mental workout… Read more »
Way to stick with it Shaun and congrats on the DU!!