A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
A. Bryan – 40#.
B. Bryan (20# man makers) – 5 rds + 10 DUs, 2 rds + 5 man makers, 6 rds + 2 T2B.
A. 70# DBs. 1 round UB, 2 sets for remaining rounds.
B. Rx 9+27, 3+0 (35#…pushup, row right, row left, power clean, push press), 8+4.
Did this two days late.
A. Lunges with 53# KBs..heaviest I have two of at home. A bit lite.
B. 11rds+1 double under
3rds+3 man makers (25# DBs, heaviest I have)
9 rds.
…finished with EMOM 3 position Snatch pause + 1 power Snatch (#115) and a lot of mobility.
A. 53# went light today
B.9
5 or 7 +12 (did burpee instead )
6
A) did 53# KBs today, could have gone 70s but held back a bit
B) 11 rounds, 3+4 rounds with 35# KBs, and 6+8 rounds Rx. On the man makers, is it burpee, power clean, push press, or are there rows in there?
I did mine pushup, right row, pushup, left row, clean, and press.
A: used 50# kettlebell for all 3 rds
B1: 9+15
B2: 25# db’s 3+15
B3: 5+9
Compiled accessory and conditioning from a couple comp wods.
3rds
20 banded hip bridges
Rest
20 banded good mornings
600m row @80%
1min rest
600m row @50%
1min rest
600m row @80%
Repeat with run vs row
B1: 8 +18
B2: 4 (25# DB)
B3: 6
Hit the track this morning. Did 10x200m “sprints” at 8:00/mile pace. Fun to get back out on the track
A. Used 53# kbs. Tough work but felt good.
B1. 9+7
B2. 4+1 with 25# db
B3. 8
Man that was a killer! 1 minute rests went by wayyy to fast.
A) 50# pretty rough but completed
B) had no speed rope so i did 40 singles, and subbed leg raises for ttb
1-6 rounds +5 squats
2- 20# 3 rounds
3- 8 rounds + 8 pushups
A: 50 each hand/ 55/ 58 – on selection limited so used KBs and small DB’s
B: 5 rds
C: 4 rds with 12# / 24”
D: 4 +5
A. 70s I remembered last time was tough did not disappoint
B. For got my gym bag so using the gyms rope was difficult was only stringing about 7 dubs together anyways no excuse 5 rounds
C. 2 rounds +3
D. 8+5
A) #35’s, #40’s, #45’s, #50’s. Last 2 rounds did 10.10…Totally thought we were doing 4 rounds!
B1) 7+22
B2) 2+10, #25 bumbbells
B3) 5+11, had to go to knees after first round.
Did 2016.08.31 today
A. 30#[3], 40#[2], 50#, 60#, 70#[1]
B. Rx4:53, 10:38, 16:21 holy hamstrings and lungs KBs UB, pull-ups 7/7/6
Surprised myself with 60+ on pull-ups BW 190
A. OT2M 20 Walking Lunges with 70# KBs
UB/UB/10-10
… heart rate jumped through the roof on the last set … little agressive on the loading …
B1. As Rx: 11 rounds
B2. As Rx w/25# DB: 3 rounds
B3. As Rx: 8 rounds
Short on time, so B only.
B1. 8+19
B2. 4 even
B3. 7+7
Legs are jello. Great combo of movements. Love the variety of conditioning programming provided. Thanks again to the coaches.
A. 45s, 55s, 65s
B 8, 4, 8+3. (Man makers done with 16kg kettle bells, balance was a challenge)
Ugh, I’ve tried man makers with kbs….I’m afraid I’m going to break my wrists everytime I do it.
I ended up crashing to the floor more than once. Next time I’ll just sub something..
A. 30# unbroken should have gone heavier next DB up is 45 should have use kbs
B. 6rd+22
20# 2rd+3 was working on landing softly
4rds tore my hand
Can’t seem to find that second gear this week
A: 70 lb dumbells for the three sets. My forearms and butt are burning
B: haven’t mastered the double under so I spent five minutes working on technique
C: five rounds with 30 lb Dumbells
D: 8 rounds
A: 20/22/24kg DBs all UB
B:
1- 5+10reps
2- 2+5reps @8kg DBs
3- 6 rounds sub k2e for t2b