A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40 reps

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Bryan
Bryan
December 31, 2015 10:29 am

Bryan – A. 115#, 125#, 135#, 145#, 155#. B. HSPUs scaled to 5/round.

Joshua T
Joshua T
December 13, 2015 1:06 pm

A. 165×5,185×5,205×5,215×3,225×3. 205# for today’s 5rm.
B. Emom done. Yikes!

Chris Reil, Jr.
Chris Reil, Jr.
December 8, 2015 6:08 am

A: Working sets 155/5, 185/5, 205/5, 225/5, 245/1 dropped down to 225/4. Could have squeezed out 3 @ 245 but wanted to get sets of 5. Mixed in a set of back squats in between with remaining time in 3:00. 155/10,185/9,205,/8225/7,275/6. B: 1- 200 M Row 2- 10 HSPU (kipping), only hit sets 3 and 4 unbroken. Shoulders felt PP more than I thought they would. 3- 40 DU, sets 2-5 unbroken. Left elbow tender, got some nice golfer’s elbow causing me some problems and discomfort. Going to look into getting some work done on it. Going on around a… Read more »

Bryce Smith
Bryce Smith
December 8, 2015 9:01 am

Love the hard work Chris! Lets spend some time voodoo flossing those elbows and working the front rack mobility a bit. We want you feeling good in each session rather than beating the hell out of yourself and masking the pain of your elbow. Let us know how the mobility goes. Try mashing those triceps and forearms as well. Keep killing’ it man!

Chris Reil, Jr.
Chris Reil, Jr.
December 9, 2015 7:57 am
Reply to  Bryce Smith

Will do, I’ve never used Voodo Floss but looked into it last night on the Rogue website. Attached was a video of Kelly Starrett demonstrating how to use the floss for my exact issue. Wish I had him with me in my training to mash out and floss out issues. I’ll keep the Blog posted.

Kyle Swinford
Kyle Swinford
December 7, 2015 10:20 pm

A. Push Press: 60kg x 5, 70kg x 5, 80kg x 5, 85kg x 5, 92kg x 5

B. Row 200m; Kipping HSPUs x 10, Double-Unders x 40 (managed to complete all HSPUs and Double-Unders unbroken)

Bryce Smith
Bryce Smith
December 8, 2015 8:59 am
Reply to  Kyle Swinford

Woohooo for unbroken double unders and handstand pushups =)

Kekaliloa
Kekaliloa
December 7, 2015 9:27 pm

A. 135, 155, 185, 195, 205

B. Subbed row/bike for running for 45 sec. Was a good sweat.

Bryce Smith
Bryce Smith
December 8, 2015 8:58 am
Reply to  Kekaliloa

Those calves are gonna say hello tomorrow after all the running and double unders. Be sure to mash those bad boys this week. Strong work!

Amber Nollen
Amber Nollen
December 7, 2015 7:41 pm

Only got b in today 🙁

Changed it up a bit.
Min 1: 80-100 battle rope waves (first 2 sets at 100)
Min 2: 25# Lsit dumbells
Min 3: 40 du’s

Bryce Smith
Bryce Smith
December 8, 2015 8:58 am
Reply to  Amber Nollen

Nice job Amber! Love the battling ropes innovation. Way to think outside the box a bit =)

Amber Nollen
Amber Nollen
December 8, 2015 7:49 pm
Reply to  Bryce Smith

Thanks! The way my gym is set up, the airdyne is up stairs and while the stair run after the bike is a killer, I knew I wouldn’t have enough rest time with a emom. But daaaaaaang..my shoulders were afire!!!

Andy M
Andy M
December 7, 2015 7:25 pm

A. PP 5 x 145-145-155-160-165(4)
Max UB DU in between, ranged from 30-44
B. 3 rds: row 200, 10 strict PU – lots of singles, then max set plyo PU
Hack-job workout today. Crunched for time.

Bryce Smith
Bryce Smith
December 8, 2015 8:57 am
Reply to  Andy M

Nice work Andy! Those double unders are only going to continue to improve. Stay position and relaxed and keep pushing those get a few extra reps.

Felix JC
Felix JC
December 7, 2015 4:57 pm

A. 135 145 150 155 all sets for 5 couldn’t do last set because of space issues at the gym. 155 was pretty challenging.

B. Row was good, HSPS’s went 4, 2 strict rest of the rounds went 10 Kipling unbroken. Double unders I forgot my rope at home so I used one from the gym which isn’t the best.

Was all over the place today. Overall not bad of a day. Ready for manana!

Bryce Smith
Bryce Smith
December 8, 2015 8:56 am
Reply to  Felix JC

Way to make it work Felix! Try to keep working on those HSPU strict as additional skill work before and after sessions.

Justin Jacobs
Justin Jacobs
December 7, 2015 2:47 pm

A: 135/155/165/165/175 all x5
B: As Rx. Last 2 rounds crapped out on hspu

Bryce Smith
Bryce Smith
December 8, 2015 8:55 am
Reply to  Justin Jacobs

Keep hammering those handstand pushups. Try some higher volume emoms, try lower volume deficits, try tempo, try assisted. All of those variations will help you out in the long run to fight out of those tougher repetitions.

Justin Jacobs
Justin Jacobs
December 8, 2015 10:04 am
Reply to  Bryce Smith

Thanks Bryce!!

Ian Bennett
Ian Bennett
December 7, 2015 2:25 pm

A, Hit 5 at 195, then two triples at 205
B. As Rx, had a 2in deficit to HSPU, first two rounds strict, then kipped the rest.

Bryce Smith
Bryce Smith
December 8, 2015 8:54 am
Reply to  Ian Bennett

Nice work challenging yourself with the deficit. Keep working those HSPU strict and maybe start kipping closer to the open.

Ian Bennett
Ian Bennett
December 8, 2015 9:16 am
Reply to  Bryce Smith

Thanks Bryce. My neck isnt a fan of kips, so i rarely do them.

Chad G.
Chad G.
December 7, 2015 1:24 pm

A. Did Main Site WOD yesterday with 115 reps (tabata) of #75 push press so chose to do Power Clean work from blocks today…
B. As Rx – Complete with Row….Everything unbroken with 1st Rd of HSPU strict then 5 strict/5 kipping for last 4 rds.
…Finished with 2 sets of Assault bike 10/20 intervals (16 total work intervals)

Bryce Smith
Bryce Smith
December 8, 2015 8:53 am
Reply to  Chad G.

Nice work Chad! I challenge you to do assault bike intervals of 30 on, 30 off (moving slow) for ten minutes and let us know how it goes. Strive to keep the RPMs over 75 during the “on” intervals =)

Chad G.
Chad G.
December 8, 2015 2:38 pm
Reply to  Bryce Smith

Was doing the 10/20 intervals as a better replication of how a shift in hockey plays out. I will have to try the 30/30 when I feel like seriously torturing myself!

Corey Baker
Corey Baker
December 7, 2015 10:58 am

Breaking up the first and second part today. At lunch did:

135, 145, 155, 170, 175 x 3 (lbs)

And just noticed this was Push Press….the above is Strict Press 🙁

Bryce Smith
Bryce Smith
December 8, 2015 8:52 am
Reply to  Corey Baker

No worries, your shoulders will thank you nonetheless =) Do some push presses later in the week so you can feel the dynamic force transfer from the legs through the midline and to the shoulders.

Corey Baker
Corey Baker
December 8, 2015 12:09 pm
Reply to  Bryce Smith

Will do. Thanks!

Chris M.
Chris M.
December 7, 2015 6:49 am

A. Push Press (OT3M) – 5×185 / 5×195 / 5×205 / 5×210 (PR) / 3×215
B. As Rx – complete w/ strict HSPU /200m row
… last round of HSPU ran outside the minute but was able to complete the DU before time was called so I’ll call it complete.

Bryce Smith
Bryce Smith
December 8, 2015 8:51 am
Reply to  Chris M.

Ish is always a great term isn’t it haha. Awesome job on those push presses and handstand pushups. I think you may have 225 in the bag for a triple. If you don’t ask your body, the answer is always no.

Greg
Greg
December 7, 2015 6:32 am

A. 135/155/175/185/F205 (failed first rep at 205 – strange as my 3RM is 205! Shoulders were shot!)
B. Completed at Rx. Had ~20 seconds rest on the rows, ~35-40 seconds rest on the HSPU, ~40 seconds rest on the doubles. Fun one but brutal!

Bryce Smith
Bryce Smith
December 8, 2015 8:49 am
Reply to  Greg

Wow! Nice work! You killed those handstand pushups!

Aaron Lesher
Aaron Lesher
December 7, 2015 6:27 am

A. 5x: 115/135/150/160/170 (5# PR I believe)

B. Modified a bit to compensate for my suckitude with HSPUs: Rx row and DUs, did AMRAP HSPUs in the minute.

Row: 200m x 5
HSPU: 10/9/7/5/6 = 37
DU: 40 x 5

Bryce Smith
Bryce Smith
December 8, 2015 8:49 am
Reply to  Aaron Lesher

Awesome PR my friend! And good work challenging yourself on handstand pushups. Be patient and positive as they will continue to improve.

Steve Strickland
Steve Strickland
December 7, 2015 5:36 am

Squat everyday program:
Back squat up to 300lbs

A.
115, 135, 155, 175, 185×4

B.
200m row
5 strict HSPU
80 SUs

Bryce Smith
Bryce Smith
December 8, 2015 8:47 am

How is the squat everyday program working out for you so far? And nice work on the session. You will be push pressing 200 x 3-5 in no time.

Steve Strickland
Steve Strickland
December 8, 2015 12:59 pm
Reply to  Bryce Smith

It’s going well. I’ve done it before and it works. It is very counter intuitive and you think you would be beat up by squatting heavy everyday. After a couple of weeks your body responds. I’m alternating front and back on sequential days, taking 15 min to work up to a heavy.

Justin Hahn
Justin Hahn
December 7, 2015 5:26 am

A: 135, 155, 165, 175, 185(2)

B: completed with rower. All HSPU strict/unbroken. One trip on my last set of DUs.

Bryce Smith
Bryce Smith
December 8, 2015 8:46 am
Reply to  Justin Hahn

Strong handstand pushups Justin! We gotta get you on an assault bike to challenge you a bit more as you crushed this session =)

anders folger
anders folger
December 7, 2015 5:08 am

Tank was EMPTYING this morning.
A. All sets 4×135. (145 5rep max)
B. Hspu went 10/8/6/6/6. Even Du’s were tricky today. Usually ub easily…not today.

Bryce Smith
Bryce Smith
December 8, 2015 8:46 am
Reply to  anders folger

Some days are harder than others. The most important thing is that you got moving and got through the session. Keep pushing as you will be proud of your efforts in the long run.

Matteo Kravczyk
Matteo Kravczyk
December 7, 2015 2:56 am

A: all sets 5 reps @ 135/140/145/150/155# (PR – last time 5 x 140#)

B: complete , last set only 7 HSPU 🙁 / 40 Double-Unders = 40 Tuck Jumps

Bryce Smith
Bryce Smith
December 8, 2015 8:45 am

Woohoo for that PR Matteo! Keep working on those double unders and staying relaxed. Try to glue your elbows to your sides and make the movement come from the wrists.

Matteo Kravczyk
Matteo Kravczyk
December 12, 2015 10:09 am
Reply to  Bryce Smith

I don’t have place to jumping rope, i work in my home – low ceiling

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