Workout of the Day
A.
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps
B.
Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots
A. Station 1- 155# 12 reps x 5 sets
Station 2- 8 ring dips x 5 sets
B. 5:34 Rx
A. Lunges I underestimated. 135×2 tapered back to 125# to finish. First and only round got 10 per leg. The rest was 8 to 9.
Got 42 hspu.
B. 13:42
A. Lunges: 70kg (20), 75kg (20), 80kg (20), 85kg (20), 85kg (18); SHSPUs: 14, 11, 8, 6, 6
B. Rx: 7:38
Can someone tell me what the 20X1 means? I’m assuming it has something to do with rate of descent?
I like being 1 day behind, I get to see everyone’s times for the workout so I can really push myself!
A.) 70#, 10 reps for each. Probably could have gone up in weight.
HSPU 8/7/6/4/7 (had to really fight for that last set)
B.)11:10 @ 20″/14#
A.) 135# for all sets but couldn’t maintain 8 reps each leg. 18/14/14/10/10.
B.) 12:30 @ 24″ & 20#. Those wallballs are not fun.
A. Lunges at 145# for all sets. 20 reps on first round and 16 on all other rounds. I had plenty more in my legs but my shoulders/triceps were on fire!
-HSPU’s x 16, 10, 10, 10, 12
Total Lunges: 84 reps at 145#
Total HSPU’s: 58 reps
B. 10:56. 24# box jumps, 2 sets of wall balls at 20# and 2 sets at 30#. Need to push harder, should have finished this under 10 mins.
*Did this workout on Thursday. Did part B after the 1-RM snatch from Thursday’s workout
A: Lunges 132# (60Kg): 16reps/16/16/12/16
SHSPU: 10/7/8/6/8 … HSPU is my weak point
B: Box 24″, Ball 25#
8:30
A: Lunges 100#: 10reps/10/8/8/6
SHSPU: 11/7/8/6/8
B: Box 20″, Ball 25#
9:45
All right, Matteo!
A. Misread the workout. Thought it was EMOM for 5 sets. Did EMOM for both exercises for a total of 10 min instead of 20 min.
Lunges: 95, 115, 135×3
SHSPU: 20, 15, 14, 13, 8
B. Don’t have a box or 20lb wall ball. Need to get more equipment.
TTB x10
9 ft. Vertical Jump touches x15
25lb Wall Ball to 9ft.
10:22
Christmas is just around the corner… 😉
A. Lunges at 8 x 95, HSPU 13-10-10-9-8
B. 3 rds, sub KBS (55) for box jumps. 5:42
Tired and sore, scaled everything back today. Back fresh tomorrow.
Great work Andy! Some days are just “moving” days.. Sounds like you might need a little rest. Awesome work today! Hope your body feels better tomorrow!
A: with 65# 10 reps
Hspu with 2 green bands 15/15/12/10/8
B:rx with 20″ box and 14# wb 11:29 felt like I was moving in mud!
Nice work today Amber! It doesn’t seem like you were moving in mud at all 🙂 Good time!
A) reverse lunges: 135×10/155×10/155×10/165×8/175×8
SHSPUs: 9-7-7-7
B) 4 RFT: 10 TTB/15 box jumps 24″/20 wallballs 20#: 11:46
Legs were smoked today. Felt like I could’ve gone faster on B.
Great work Richard! Now you know to pick up the pace next time 🙂
A. 115 for all Lunges
19/14/11/11/11 Strict HSPU
B. 7:53 Rx
Amazing how much sleep and diet made today tons better
For sure!!
A. 135# X 10/leg, then 8/leg for the other 4 sets. HSPU 22, 16, 14, 13, 12.
B. 7:57 RX. 24″ box.
Awesome job – super fast as, as usual!
A. 10 each leg @95#
10 10 9 9 9 strict hspu
B. 10:46 bummed..wanted 10 or less
20″ box
14# to 9′
Great job, Starr! Way to push!
The tempo lunges were brutal!
I know! I did them today too. Phew!
A1. 135/145/155(8)/155(8)/155(8)…that tempo tho!!!
A2. 14/10/10/7/7
+
B. 7:47 as Rx…all UB with jump up/step downs on 24″ box
*Nice day with good focus/intensity throughout 🙂
Thx guys!
Smoking time Chad gotta ask – 3 rounds or 4?
Thanks Chris…yes, 4rds….pretty much ALL OUT with minimal time b/t movements. Not sure I could go faster unless I did bounding box jumps.
Super smoking!
impressive!
A) did 1st 10 @ 45kg but felt too easy so did rest at 50kg. Quite hard work! Can’t do strict HSPU so instead did negatives with deficit off paralette bars in pike position on a box (if that makes sense!?) did 5 reps each 60 sec having to reset between each single
B) 9:52 but did kipping knees to elbows to work on speed and kip
Feeling a bit unfit today!!
Great work, Georgia! For the HSPU negatives, are you able to flip upside down against the wall to do them? If not, that’s your next step in the progression. Keep it up!
Thanks Michelle 🙂 I’ve only just started out doing the negatives so have a way to go before I have the strength to attempt it in a handstand but as soon as I am able to progress I will 🙂 !
Try to start mixing in some static handstand holds against the wall as a warm-up or finisher. That will help! Keep us posted on how you’re progressing!
Ok will do – I have no issue with being in a handstand just can’t currently lower myself to the floor under control past a certain point. But will totally add this in 🙂
A. As Rx
Station 1: 5 rounds of 20 x 42.5KG
Station 2: 10/7/6/6/5
B. 9.34 as Rx (24″ Box / 20#)
Again, afterwards I felt like I could’ve used a bit more weight on the lunges. This weight still made me struggle enough though. I just didn’t really know what weight to pick for a 100 reps of these. Next time I can add a bit of weight.
Shoulders are always a bit lacking behind for me, but it’s getting better! I’m quite happy with the amount of strict HSPU’s I managed to pull off today.
“Lift and Learn” 🙂 Now you know for next time. Great work today Steven! Stretch those hammies! They might feel a bit tight tomorrow
A. As Rx
A. As Rx
Station 1 – 5 rounds of 8 x 155# (brutal)
Station 2 – 16/14/12/10/10
B. 9:07 As Rx (24″ Box / 20#)
… posterior chain was smoked this morning …
Great work! Definitely a doozy! Especially the day after dead lifts 🙂
Yeah Chris those reverse lunges are brutal with the tempo … I remember from last time I had to de-shirt midway through