A.
For max reps:
185/125 lb Push Press @ 13X1
Rest 60 seconds
165/115 lb Push Press @ 13X1
Rest 60 seconds
135/95 lb Push Press @ 13X1
Rest 60 seconds
115/75 lb Push Press @ 13X1

The tempo is essential – pause for 3 seconds in the bottom of your dip position before every rep. Terminate the set if you can no longer maintain the tempo. Following the tempo as prescribed, with a 3 second pause in the bottom and a 1 second pause at the top, should result in one rep every 5 seconds.

B.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
Toes-to-Bar x Max Reps
Rest 90 seconds

Choose dumbbell weights that will allow you 12-15 strict presses, and aim for true maximal effort in number of repetitions you can achieve.

C.
Three sets, performed against a 7-minute clock of:
Row 1000 meters
Max Rep Wall Ball Shots (30/20 lbs)
Rest 4 minutes between sets.

D.
Two sets of:
100 Meter Sled Push
Rest 4 minutes

Simple rule…no stopping or walking. Load the sled light but more than January 2 and commit to moving it without stopping.

  • Martina Dalla Bona

    Hey! Nice one for shoulders 😅but in part C is in 7min 1000m row and amrap wall ball + 4min rest OR in 3min same things + 4min rest for a total time of 7min?

    • Paweł Zdebski

      In 3 min you dont even finish rowing. Its 7min for 1k and max wbs, then rest 4min.

      • Martina Dalla Bona

        I know that’s why it seemed weird to me!!! Well…actually men could. I was wondering if it was meant to be THAT sprinting. I would have scale row anyway.

    • Tino Marini

      7 minutes of work 4 minutes of rest repeat for 3 total sets.

  • Joaky

    A) 80kg 3 Reps
    70kg 7 Reps
    60kg 10 Reps
    50kg 15 Reps

    B)Dumbbell 14kg
    1 set 15/15/15
    2 set 14/12/14
    3 set 12/12/12

    C)Wall Ball 12kg
    1,2 y 3 set 30 reps wall ball ritmo relajado se pueden meter muchas más reps.

  • Aron Megyik

    In the A and B, every movement must be ub? If i need to stop and take a few sec rest at the push ups ex., i’m done, right?

    • Penny Weinberger

      That’s how I’ve just done it -or if the form starts to suffer it’s over..enjoy! !

    • Tino Marini

      In A if you break tempo the set is over.

      In B its one maximal effort any longer pause or break means the set is over

    • Aron Megyik

      Thanks, sounds like a fun workout, we’ll see in a few hours 😀

  • Meghan Jayne

    A. Push Press work
    125 – 4 reps
    115 – 6 reps
    95 – 10 reps
    75 – 15 reps

    B.
    DB Strict Press @15# 15/12/12
    Push-ups 10/5/5
    Toes to bar 10/9/10

    C. 1 round RX = 33 WBs
    Ran out of the time today

  • Anthony Oriotti

    Bad sleep = double scoop preworkout before workout 🙄

    A. Push press
    [email protected] 🙁
    [email protected]
    [email protected]
    [email protected],5kgs

    B. 16kgs DB
    Round 1 : 16 strict DB press / 20 push press (bad read stopped and started again.
    Round 2 : 13 strict DB press / 12 push-ups / 16 t2b
    Round 3 : 12 strict DB press / 9 push-ups / 15 t2b
    Round 4 : 10 strict DB press / 8 push-ups / 14 t2b

    C.
    R1 : 35 WB
    R2 : 32 WB
    R3 : 33 WB

    C after A&B is diabolical
    20lbs should be easier now

    D. Out of time

    • Tino Marini

      I hope you sleep better tonight!

    • Penny Weinberger

      You’re not alone – the 20lb ball felt so off after a+b….but what doesn’t kill us makes us 😎awesome

  • Lars Dyrmose Lund Kristensen

    A. 80kgx11, 70kgx12, 60kgx12, 50kgx14
    B. 18kg DB. R1-18,15,15 R2-13,11,18 R3-12,8,20
    C. R1-51wb, R2-56wb, R3-63wb
    C. No sled so every 30sek for 6min I did 16m Atlas Stone carry

    Awesome piece today

  • Jessica U

    Got more carbs on my refeed days and it’s a beautiful thing! Hope to get more consistent all around.

    A) woof but I loved this!
    125 x 5
    115 x 7
    95 x 9
    75 x 13

    B) 20# strict press- 12, 13, 12
    Push ups- 7,7,7
    TTB- 11,13,12

    C) Rx set 1- 29
    Set 2- 27
    Set 3- 31

    D) done

    Thanks so much!! Hope your day is great!!

    • Tino Marini

      Are you trying to lean up?

      • Jessica U

        Yes sir! My main goal is always performance and I’m trying to lean out a bit now too. Slowly carbs have been going up and so far so good!

        • Tino Marini

          Be careful that performance and recovery doesn’t suffer. The fact that you feel better after a refeed is a sign you’re likely not eating enough and under recovering

          • Jessica U

            Thanks Tino! My daily carbs went up as well. My refeed is today, so I’ll pay close attention to how I feel after that too.
            Thank you!!

  • Penny Weinberger

    Cramped up the base of my neck as I was getting off last c2b yesterday – sore and can’t really turn my neck today, but adjusted weight accordingly how it felt
    A. 47.5kg × 2
    42.5kg × 7
    35kg × 10
    25kg × 18
    B. 2×10kg :
    15/10/13
    13/8/12
    12/7/10
    C. RX – 20lb wall ball never felt so heavy-or maybe that was the point today!! 27/30/31 reps
    Wasn’t sure if I should scale the weight for more reps but figured that when u want endurance u pick light weight so stuck with this
    D. Same as last week-just the prowler @ 65kg – better than last week but still needed to break..work in progress. ..
    Hope my neck is better tomorrow or I may just have to sit it out…

    • Tino Marini

      Look after your neck Penny! Adjust accordingly and be smart!

      • Penny Weinberger

        I will..and will try the being smart thing too😉

  • Gabe Colon

    A. 6-7-9-11
    B. 12-15 strict 11-13 push press 10-11 ttb using 35# hoping my shoulders will finally grow.
    C. no rowers, ran 800 and 25# WB 60- 47-42
    D. Mobility

    • Tino Marini

      💪🙌

  • Kevin Boughari

    A) 8/11/15/20

    B) 15 kilos dumbell
    18/27/20
    18/18/17
    18/17/15

    Pump is real

    Wod : rx : 57/60/62 fuck. … mental break

    Sled :110 kilos hard

    Funny day !
    Have a good pump

    • Tino Marini

      Solid day of work!

      • Kevin Boughari

        I love lactic work :p

        Thx u

  • Seb Benisty

    A/ 7/8/12/15 reps RX
    Happy with the push…. Remember the time when 83kg was a push press PR… 🤗💪👍
    B/
    16kg DBs
    17/20/17
    13/15/11
    11/10/10
    Killed myself on the 1rst set 🤣🤣
    C/56/62/56 WB
    Ouch!!!
    Love today session… big pump and tough for mindset… I try to push as hard as I can…
    thanks again… have a nice day.. see you tommorow

    • Tino Marini

      Now look how strong you’ve got!!

      • Seb Benisty

        Yeah… thank you for that… love invictus… 💪

  • @Pangcrossfit master

    A. RX, 7, 7, 13, 9 Absolutely smoked
    B. 20 kg DB. 13, 11, 10
    B. Strikt Push up. 16, 12, 9
    B. TTB 19, 14,14 ..here is my workout over. I need rest. Really bad feeling

    • Tino Marini

      Rest up buddy. I hope you feel better tomorrow.

  • Ingmar Krähling

    A:
    85. x 4
    65 x 8
    60 x 9
    52,5 x 9

    B:
    Done with 2x20kg
    1. 13-12-20
    2. 9-11-15
    3. 5-7-13

    C:
    Done Rx
    1. 46 reps
    2. 47
    3. 50

    D:
    Done with 90kg
    1. 1:01
    2. 1:01

    • Hunter

      Wow and you kept getting better and better on the Wall balls! Way to push at the end

  • Gylfi Snær

    A. Done
    B. Done
    C. 26/52/44
    D. School things

  • Dijar Ismail

    A – 9/9/12/14
    B –
    14/14/15
    11/14/15
    11/12/14
    C -20# ball
    80/80/80
    D – Done

    • Hunter

      Looks like you are ready for a 30lbs ball with doing 80 reps every time!

      • Dijar Ismail

        Ive been telling our gym to buy some,, its seems to be a mission impossible 🤦‍♂️,, maybe Buying one for myself,, it would be a big gamechanger with a 30# today 😂

    • Jesper Weng

      Good work. Get a 30 lbs ball

    • @Pangcrossfit master

      Bäng

  • Greg DeGreen (35-39 master)

    A.12/12/12/12 just did a min on a min off
    B. Different shoulder accessories
    C. Rx 50/50/50 rowed at 1:50 pace, trying to take it a little easier the rest of the week because of Wodapoluza, so I just did some moving on this didn’t want to throw 200 wbs with a 30

    • Hunter

      Best of luck at WZA! Look for the Invictus group!

  • Tomas Trupia

    A. 6-10-12-16
    B. 10- 20-25
    10-20-15
    10-16-15
    C. 61wb
    59 wb
    64 wb

  • Lacy Baumgart

    A. 13(125)/14(115)/15 (95)/18 (75) adhered to tempo and you can tell it was mental… I told myself I would 1 up myself each round and probably could have done a few more but I just wanted to drop the bar!
    B. After class WOD strict press 20# push ups and strict toes to bar 48 reps/40 reps/40 reps this hurt!
    C. Repeat of 14.4 got 14 muscle ups I’ve been back to the rower before but I was struggling with arm fatigue on the muscle ups I also shot to 10 ft target.
    If I were to get in a second sessions I would need to use the bike vs rower so how much would I bike??

    • Hunter

      A 50 Calorie Assault Bike will be about the same! The quads will be burning

      • Lacy Baumgart

        👍🏻 but Ewwwww! 🙈🤣🙈🤣

  • Ivan KO

    Hi, I’m new here, second day on Invictus program.

    A.- 2/5/9/14

    B.- 35DB’s
    24/21/16
    15/16/11
    13/10/10

    C.- 56/50/52

    D.- Done (95lb… really light but it was hard for my legs)

    • Hunter

      Glad to have you on board!!! Good work today

      • Ivan KO

        Thanks, so different from what I was doing… but I really want to get the best possible result at the Open this year.

  • Gebriel Rutensköld

    A. 3/6/8/14/18. My overhead game is so weak 😂
    B. 15/12/45, 15/10/24, 15/12/22. Abs blew up after first set.
    C. 46/50/47
    D. 0:37/0:33. We had to break up the 100m in 40+40+20m each set. 30kg on the sled.

  • Jesper Weng

    A) Skip due to knee pain.
    Did some DB Bench Press instead.
    B) Used 22,5 kg dumbells
    15/12/20
    13/17/22
    10/12/14
    C) WOD
    70/70/63 Wallballs.
    Row times: 3:30/3:30/3:31.
    Goal was 200 WB. So happy
    D) Skip
    No prowler lane.

    • Hunter

      Solid work on the wall balls!

      • Jesper Weng

        Thanks. Forgot to mention. That we only have a 12 kg WB. Which is 26,4 lb

  • Devan Hussey (SoCal)

    Had to rush this one before going to the shooting range for work training.

    A) 15/15/21/22
    B) 15/35/17
    15/30/15
    15/30/14

    I was practicing my fast t2b. This let me get my work done really fast, but burns out quick. Fun to play around with and see my threshold.

    C) only had time for 2 sets since I had to leave.

    67 Reps
    41 reps

    D) skipped due to time.

    • Tino Marini

      Good to see you playing with different strategies and experimenting!

  • Wilson Hopkins (45-49)

    A. 2/4/7/10
    B. 12/12/35
    10/8/25
    8/6/20
    Massive shoulder fatigue by the end.
    C. 60/63/55
    D. No 🛷 to push.

  • Isaac McLean

    A. 4/8/12/18 RX
    B. 15/12/7
    12/8/8
    15/12/12
    C. 57/55/54 RX
    – Still trying to get used to the 30 pound ball

    • Tino Marini

      Its going to make that 20lb. Ball feel so light!

  • Samie Acevedo

    A. 10/15/18/20- that tempo tho… So spicy! 🙂
    B. Strict DB Press:12/12/12
    Push Ups:18/14/14
    Toes to bar: 18/16/16
    C. 38/34/34- today was pretty much a fight to be consistent and not go any lower in reps…
    D. Yesterdays accessory work

    • Tino Marini

      All the upper body gains!

      • Samie Acevedo

        Working on getting my legs to catch up 🙂 Slowly but surely!

  • Anton Johansson

    A. 4/5/8/10, the tempo was waaay harder than expected.

    B. Done with 16kg dumbbells
    Round 1: 18/17/15
    Round 2: 13/14/12
    Round 3: 11/11/10
    T2B not my jam, but could probably have pushed them a bit more.

    C. 53/54/56, with 9kg (20lbs) wall ball (no 30lbs ball at gym)

    D. Skipped

    • Tino Marini

      That hold in the dip makes it real spicy!

  • Ezequiel Gonçalves

    A-6-7-16-19
    B- PRESS 22-17-12
    Push Ups 22-17-12
    T2B 20-15-12
    C- 80-74-72 (9kg ball)
    D- done

  • Aron Megyik

    A) 85kg 6 reps
    75kg 7 reps
    62,5kg 10 reps
    52,5kg 11 reps
    B) 20kg kb
    15-20-20
    10-15-20
    6,5-10-15
    C) damn i really felt like fuck this i’m out around 500m at the first round but somehow i did the whole, so small win to me
    Only small wb, no 30lbs
    1: 55 wb
    2: 60 wb
    3: 66 wb
    D) no sled either
    Bad day

    • Tino Marini

      Nice work staying mentally strong and pushing through!

      • Aron Megyik

        Thank you, at least sg went good 😀

  • Ryan Reilly

    A. [email protected],[email protected],[email protected],[email protected]
    B. 16-12-12/14-9-12/10-7-11. All done with 40# DB’s. Push ups were tough.
    C. Did 44 w/30# ball, and 46 then 45 w/ 25# ball. I put tape on our recently broken 30# ball and it tore open on the last rep of the first round😂. So waiting on new #30.
    D. 118# in :47s, then 123# in :55s.
    Did 8 40ft lengths and continuously moved back and forth!! No walking! This is the work I need. Can’t wait to clean tomorrow!

    • Tino Marini

      Haha probably best you got a new 30lb. ball if it was that beat up

  • A. [email protected] / [email protected] / [email protected] / [email protected]

    b. 15.12.13 Presses 25lbs / 10.9.9 push ups / 10.10.10 t2b

    c. Rowing 1:59 / 45 / somatch and did just 25 hahaha / 60wallballs. 20lbs ball

    d. 90lbs. heavy. hard street.

    thanks invictus.

    Coach Moraes – Trinus CrossFit – Brazil.

    • Tino Marini

      Nice work Moraes!

  • Andrea Galbiati

    A)80kg 2rep 70kg 4rep 60kg 7rep 50kg 11rep
    B)db 12.5kg 20-14-10 15-15-11 15-11-11
    C) wb12kg 40-33-27
    mobility

  • James Jowers

    Been working out on here for a while. First time posting.
    A. 185×5, 165×8, 135×10, 115×12. Tempo was rough, lot harder than expected.
    B. With 50lb dumbbell
    Shoulder press- 16,20,15
    Pushups- 25,25,25
    Toes to bar- 5,5,5 (really not good at these)
    C. Round 1- 50 wall ball
    Round 2- 60 wall ball
    Round 3- 55 wall ball
    D. Don’t have a sled at my gym, so i decided to work on my overhead squats. Did 3×12 @ 135.

    • Tino Marini

      Welcome buddy! Excited to see you progress in the lead up to the Open!

  • Dylan Weller (Canada East)

    A. [email protected]
    [email protected]
    [email protected]
    [email protected]
    B. 35’s dumbell 17/15/14
    Pushups 20/18/19
    TTB 22/17/16
    C. Used 35# slam ball, best I had
    78 wall ball
    60
    57
    D. Complete, very slow and tough

  • Danielle Gillissen

    A. 6-6-8-12
    B. Strict pres: 15-15-13
    Push-ups: 11-7-7
    TTB: 15-18-14
    C. 40-37-39
    D. Done with 15kg on the sled

  • Korey William Harris

    A) 3-5-10-12 OUCH
    B) Press 30# 20-15-12
    B) Pushups 21-10-10
    C) Toes To Bar 20-17-15
    D) 30/35/36 Shared 30# Slamball

    • Hunter

      Slam ball is tough!

      • Korey William Harris

        It’s not fun that’s for sure lol

  • Bobby

    A. 9/10/13/15 tough not to redip in the bottom hold
    B. 50#
    14/15/23
    12/17/17
    12/14/20
    C. RX 68/60/56 rows 3:34/3:36/3:35
    D. No sled today will get this in tomorrow
    Going swimming instead

    • Hunter

      Solid work on part C!!

  • Bruno Brousmiche

    A. 4 / 5 / 7 / 8 reps

    B. DB 2x20kg
    DB Strict Press : 15 / 12 / 10 reps
    Push-Up : 18 / 12 / 10 reps
    T2B : 25 / 17 / 15 reps

    C. 55 / 51 / 44 reps

    D. 50m 75kg 50m 50kg
    100m 50kg

    PR D-Ball Shoulder 100kg. I wanted to test new D-Ball 😛

    • Hunter

      New toys!!

  • Fred Bernier

    A. 185×7, 165×10, 135×14, 115×16
    All I had time for this morning, might do the rest in the evening

  • Daniel Cohen

    A
    70-65-60-50 kg
    6-6-6-6
    B
    17.5 kg db
    Press – 12/12/7
    Push ups – 20/17/15
    T2b – 20/17/15
    C
    68/62/58
    20 ib wallball

    • Hunter

      Looks like you are ready for the 30lbs ball now!

  • Ali Jones

    A. 115×4, 105×6, 85×11, 75×12
    B. 25# 13/8/7.
    Push-ups 10/7/5.
    T2b 18/12/12
    C. Skipped…yesterday I felt like I was still burnt from Saturday, plus my weekend was a bit crazy and i didn’t get enough fuel. Opted for accessory work.
    3 sets
    SL RDL w/ kB x8/side
    bent over rows x8/side
    some oblique openers
    D. 4 min with the 100# sandbag

  • Lauren Sjursen

    A. 115×3, 105×5, 95×7, 75×11
    B. Used a 20lb DB for the first set, switched to 25 for the other 2
    DB 15/8/7
    Pushups 8/7/8
    Toes to bar 11/12/11
    C. 38/37/37
    D. Skipped
    Practiced strict handstand push-ups and some leg less rope climbs

    • Hunter

      Lauren!!!!!!!!

      • Lauren Sjursen

        Hi 🙂

  • Marcus Antonsson(Master40-44)

    A. Push Press @ 13X1 with
    85 kg×3 reps, 75 kgx6 reps, 60 kg x 19 reps, 53 kg x 24 reps.
    Tempo was rough, lot harder than expected.

    B. With 16 kg dumbbell
    Shoulder press- 16,12,10
    Pushups- 15,15,10
    Toes to bar- 16,17,10

    C. Rest 3 minutes in between rounds
    Round 1- 47 wall ball
    Round 2- 50 wall ball
    Round 3- 54 wall ball

    D. 25 kg + 40 kg = 65 kg (5 kg more than las week)
    No 100m lane, so did it in sections of about 40m.
    First sprint: 0,35
    Second sprint: 0,31

    Very nice workout got very energized and pumped after todays workout!!

    • Hunter

      Great job improving on the wall ball reps as it went!

  • Cindy Kane (55-59)

    A.115#-5, 95#-10, 75#-15, 55#-30
    B. #20 DB – 18/15/12
    Push-ups – 10/8/8
    Toes to bar – 5/5/12
    C. Having some knee pain 🙁 Modified – kneeling WB 14# to approx . 7′ target 40/45/ last set- seated DB press 10# – 62
    D. Completed with 25# on sled

  • Bronco

    A. 8/8/12/15
    B. 15/12/10 — 10/10/10–16/12/12
    C. 45/40/45
    D. Did 400 meters front rack kb walk due to rain

    • Hunter

      Ouch to part D! Good work!

  • Fernando Villasenor (Can West)

    Got a massage this morning to work on my tight hips.

    A. 185×7, 165×11, 135×11, 115×11 all at tempo. Honestly, strength didn’t hold me back here but the fire in my shoulders sure did. 🔥💪🏼

    B. (35#) 17-12-12; 12-12-15; 12-10-10

    C. 45, 45, 48 w/ 30# WB

    D.
    35# plate on sled downhill 100m: :42
    35# plate on sled uphill 100m: 1:44

    Loving this upper body work!!

  • John Foster

    A) Push Press = 185lbs x 2 / 165lbs x 4 / 135lbs x 8 / 115lbs x 10. Push Press is a massive weakness of mind so its nice to have the chance to work on it.

    B) Dumbbell Strict Press = 20lbs x 20 / 16 / 16.
    Push Ups = 15 / 15 / 12.
    TTB = 12 / 12 / 12.

    C) 3 Sets RX = 52 / 50 / 45. I’ve been putting in a lot of extra work on my rowing and my wall balls. Great to see it pay off today.

    D) Sled Push = 70lbs loaded x 100m. Unbroken runs both times. Nice burn.

  • Daniel Mendelsohn

    A) 165×6, 135×10, 115×10, 95×15
    B) 40# dumbells 18, 14,12 Pushups 15, 10, 10, T2B 15, 10, 8
    C) 43 wallballs each time. Did sets of 10
    D) done

  • Lyman Dickinson

    A. 6/9/12/16
    B. 16/26/28. 40# per hand
    14/23/22
    10/18/17
    C. Short on time today did 3 RFT 1000m row 40 WB must be unbroken
    15:32

    • Hunter

      Solid job going unbroken!!!

      • Lyman Dickinson

        20lb ball to 11 ft…. but thanks

  • John Vautier (North Central)

    A. 185×9/165×7/135×8/115×7 – burn.
    B. 30# DBs 31/17/12, push-ups 17/15/8
    C. Practiced the 30# wall ball/ttb/bbjo WZA workout with training partner.
    D. Skip, no sled at this location.

    • Hunter

      Have fun at WZA!

  • Kevin Bilbrey

    A. 7/11/12/12 needed this work
    [email protected]
    16/11/31
    15/11/23
    12/8/14
    C. Just did 2 sets. Only had time for one more,or a sled push
    @2:00/500m-50/50
    D. @151lbs one set legs were cramping up all over
    Goin on 3hrs sleep, a but this was definitely a weekness day

  • Johnny Malgeri (North Central)

    A) 12/10/10/12 – love push press! It may be one of my better lifts. No belt.
    B) 35lb DBs – 21/13-10
    Push-ups – 21/13/11
    Crazy pump!!
    No T2B. Did the WZA Wod with T2B in it.

  • Katie Everett

    AM: gymnastics session. was going to work on RMU and HSPU, but my right pec is still bugging me at the bottom of a dip so instead we did a combo of strict HSPU work and skill work for kipping HSPU <- but only the concentric part please don't kill me Tino
    Plus 2 sets of 60 seconds stiff legged deadlift @ 85#

    PM:
    A. 2/5/11/18
    B. 30lb DBs – 8/8/7, subbed strict pullups – 7/6/5, T2B 10/8/11
    C. 52/51/56. Pretty consistent 2:00 row pace, mostly quick sets of six on WB. Tried to be disciplined about taking exactly three breaths then starting the next set. The 20#/10ft combo is starting to feel "normal" for wall balls.
    D. Done – 50# on sled

    • Tino Marini

      haha, its all good if its slow and controlled..:)

      Crushed the conditioning piece, it was right up your street! Now get that pec healthy and be smart adjusting accordingly.

  • Brigham Abbott

    A. 12, 6, 12, 12.
    B. 15/15/15, 12/12/12, 7/7/7. 40lb.
    C. 45, 50, 47.

  • Scott Abston

    A. 155 X 8, 135 X 12, 115 X 10
    B. 35 lb DB 18/15/15, 15/12/15, 10/12/12
    C. Only time for 2 rds 30, 35

  • Jared Rickert

    A. 185×5, 165×7, 135×10, 115×16
    B. 35lb DB, 3 sets of 15
    Push up- 22/17/15
    T2B-12/10/8
    C. Done Rx
    50/55/55
    D. 2-3 min 80 lb sandbag carry instead of sled push.

  • Corey Reutlinger

    A. 125#x7, 115#x8, 95#x9, 75#x11
    B. 20# DB: 21/10/20, 17/9/16, 12/5/10
    C. Two sets: 25, 27 WBs @ 30#

    It’s hard training at night. Will have to adapt as time goes on.

    • Tino Marini

      Busy school schedule?

  • Alec Adkins

    Primary Training Session :
    A. 185# x 10 , 165# x 12 , 135# x 16 , 115# x 21
    B. 25# DB’s – 12/16/15 , 12/16/15 , 12/18/15
    C. Subbed 50# DB Thrusters for WB’s since it’s raining 🤢
    30/31/33 Reps
    Think i went a little too hard on part A bc i couldn’t feel my arms the rest of the session 😂

    • Hunter

      Missed you tonight dude!

      • Alec Adkins

        too far of a drive when the weather is super bad like that :/

  • Tim Coffield

    A. [email protected] [email protected] [email protected] [email protected]
    B. 40# dbs / hr pushup / ttb
    12/17/15
    11/16/15
    11/18/16
    C. Wb 51 / 50 / 58
    Rows around 3:45
    D. 200m with 140# on the sled
    2:25

  • Darin Kaiser

    A. 155×7, 135×10, 115×15, 95×20
    B. 12(45’s), 15, 16
    12(45×8,35×4), 10, 13
    12(35’s), 10, 10
    C. 500m row & 25 WBs (30)
    4rft 15:45 ouch!
    D. 190lbs did with a buddy and did 3 rounds no stopping and only rested as long as it took him. BURN!!!’

  • Sydnee Percival

    A.
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    I was really trying to make sure I didn’t over extend and arch my back terribly like I usually do. Pressing is something I struggle with and I’m am working on more these days with Ricky.
    B.
    15/12/10
    12/10/9
    12/9/9
    C. @10’
    38/42/42
    First round of wallballs I had to no rep like 3 because it didn’t hit the target, got the height just no contact.
    D. 2:45 w/ 20kg plate & yesterday’s stiff leg deadlift 25/[email protected](25%)

  • Kryssie Chandler (45-49)

    A. [email protected]
    [email protected]
    [email protected]
    [email protected]
    B. 15/12/20
    14/12/13
    18/12/18
    C. RX
    54/49/50
    D. Romanian DL x 60 sec, 2 sets

  • Kim Kunert

    A. [email protected]
    [email protected]
    [email protected]
    [email protected]
    B. Dumbbell: 15,14,15 with 20#
    Pushups, 15,14,10
    T2b: 20,18,16
    C. 35,38,33 with 20 lb to 9’
    D. Tomorrow

  • Paula Santos

    AM:
    A: 1:48/2:04/2:18
    MU : UB for all 3 sets Cleans: UB for all 3 sets HSPU: Broke 3 times every set( they were hard today)
    B: AB= 46/47/43

    PM:
    A: @125 =8 @115=20 @95=17 @75=13
    B: DB Strict Press = 7/8/5 used 35lbs
    Push ups: 10/11/8
    TTB: 19/20/15
    C: 30/37/36 on WB @10” target
    D: did RDLs with 75lbs x 2 sets for max 60 sec: 30/17 cramped on the last one.

    * really Love this cycle, making me work on my weakness everyday every session.

    • Hunter

      Go paula!!! Keep working hard

  • Laura Hershberger

    A.
    125 x4
    115 x6
    95 x12
    75 x20
    B. With a 25lb DB
    20/10/8
    14/10/6
    13/9/6
    C. Apparently I can’t read and did 14lb WB tonight (I misread the AM conditioning, too, but at least figured that out after one round). All three rows were done ~4:05 and for the WB: 47, 46, 46.
    D. Did the RDL accessory work from yesterday

  • Miah Santini

    Run down today
    A. 4, 6 8, 10. Push press confidence / technique sucks. Needs work.
    B. 30s (17, 17, 15)
    C. 50, 50, 50. Went at about 85 to 90% here. Just looked to perform consistently across each set… body is very run down 👎🏻. Sets 2 and 3… did sets of 10 on Wbs, felt great compared to sets of 15 or 20. Strategy 👌🏻
    D. No time.

    • Steven (SoCal)

      Happy Early Birthday Compadre and brother!

  • Dante Tuscai (27, MidAtlantic)

    A. 8,9,12,15 – rx weights
    B. 15/25/25, 12/20/18, 10/15/14 – 40lb db’s
    Completely smoked the shoulders….
    C. 53,55,55 – rx

    • Hunter

      Great job on the Wall Balls!

  • Steven (SoCal)

    A. Stayed around 10-15 for all sets. Could have done more but did not want to aggravate my elbow as the pauses and holds in the front rack ignites the tendonitis.
    B. Done.
    C. 60, 55, 51– Pushed alot more than I would have the previous months.

    AM
    4 sets max cals for 4 minutes rest 3,
    78/80/72/73–these sucked!

    • Hunter

      Awesome push tonight!

  • Carly Rivezzo

    A. 125-9
    115- 11.5 (😂)
    95- 18
    75- 20

    B. DB strict presses with 35s…
    9/12/12
    9/15/10
    5/15/10

    C. 1-48, 2-47, 3-41
    All the rows were pretty much at 4’.

  • Megan Markee

    A. 115×5, 105×7, 95×8, 85×15
    B. 20# dbs 20/15/13, push-ups 15/13/11, ttb 15/15/12
    C. 25# dB thrusters to a box instead of WBs 37/45/43
    D. Seated sled pulls

  • Mika Ingley

    AM session 4min AB cals 3m rest
    86,80,78,76 cals

    PM
    A. 10, 9,13,17 mobility killed me
    b. DB 55lbs 12,10,7 reps
    PU mid teens
    t2b 10,17,17
    c. 24wb 17wb 14wb
    d. 100lb sandbag carry for 200ft ub x1

  • Tyler Martin

    A. 3, 5, 7, 10 (175, 155, 135, 115)
    B. 15, 9, 20 / 9, 10, 12 / 6, 3, 12 – ouch. Tried (unsuccessfully) a different hand position for the pushups on round 3.
    C. 1 round – 42 WB – I exceeded the day strain I was aiming for by this point so I stopped here.
    D. Bar MU practice

  • Justin Kuhar

    A. [email protected]
    [email protected]
    [email protected]
    [email protected]

    B. Read this wrong did strict with same weight as last week so lower reps.
    50# DB 8-6-7
    Pu- 20-20-17
    Ttb 12-15-18

    C. WB 52-50-51

  • 임재혁

    A. 4-6-7-7
    B. 12.5kg D.B
    18-12-13
    14-11-11
    12-7-10
    C. Rx’d 38-40-38