A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps
Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps
A. Bryan (x 2 reps) – 75#, 85#, 95#, 105#, 105#, 105#, 115#, 115#. Christy (x 2 reps) – 45# x 4, 55# x 3, 65# (f).
B. Bryan (85# push press, 40 DUs). Christy (45# push press, 40 DUs).
Return after about 3 months without training 🙁
A: 3 reps @ 125#
B: KB 25# , PP @ 65#
A:90×1
B: 75#pp, 35# kbs..totally terrible!!!
A. Strict Shoulder Press (OT2M)
3x 35 / 40 / 45 / 50 / 52.5 / 55 / 2x 57.5 / 1x60kg (missed 2nd rep by a hair)
B. As Rx’d – KBS at 24kg / Push Press at 30kg / Double Unders: 50 reps
Started out the push presses with 40kg but after round 2 decided to adjust the load to 30kg where I could go unbroken on the sets of 15 (Last 5 reps were still hard to grind through)
Awesome work Steven! It was definitely easy to underestimate this one!
A. x3- 85/100/110/120/120/ x2- 125/125/130
B. Used 53lb Kb and 95lb bar with 40 dubs. Tough one
Great work today Trion!
A.
95-115-125-135-145-150-155-160-165-170(X1) felt good so I kept going after the back end of the 85%’s
B.
70# kb, 115#, 50 dbls
A. 95-105-115-120-125-130-135-140×1
This makes me feel weak. Needs more addressing.
B. 70 kb is the heaviest I own. 95 on pp. 40 DU. Great one.
Great work today Chris!! We will attack those strict presses. Lot’s of opportunity to get better at them… When we do strict handstand push ups, try to incorporate a seated DB press *heavy! Find ways to supplement the days of pressing with just a little extra work. Don’t want to overdo it though 🙂
Hi,
at what time do you usually publish next workouts in “fitness” category? I’d like to do your plan, but I don’t know if I knew the WOD at 6 am the next day (CET)
Hey Michael! We publish the workouts at 9am Pacific time 🙂 Welcome!!
Ok, thank you 🙂
A. 25-35kg
B. Russian swings @24kg
Push press @40kg for 5 rounds (only 11 reps 5th round) then 35kg for 2 rounds
50 Dunders
(Grossly underestimated this workout)
It was a sneaky one!
105-155 for triples, last two doubles at 160
Shoulders and elbows were a little tender from pressing I did over the weekend. Just did 5 rounds, kept PP to sets of 10 at 105.
Good call Ian! Mash your forearms and triceps really well!
A. 45×3/50×3/55×3/60×3/65×3/70×2/75×2/80×2/85#x1…10# PR for me!
B. Ran out of time, but will get to it later today.
PR!!!!! What what?! soooo rad!! High five Jodie!!
(((HIGH FIVE!)))
Today was tough
A) Based off 175. 3×105,125,145,155. 2×165,175,185(pr). 3×155
B) Only have a 15,20lb kettlebell, so did 80lb cable swingsx105,95lb push pressx105, and still can’t do DU’s, so just did singles for the full minute.
Congrats on your PR Jacob!!! Instead of going to singles, I would rather you spend the entire minute fighting for a double under 🙂 It’s great practice and if you want to learn how to do them than there’s no time like the present!
Only did B. Killer WOD though! Shoulders are lit up.
KB: 55# PP: 95# DU: 50 for the first 3 rounds. Then the handle fell off my rope. Was between 25-30 per round after that.
Oh shoot!! Darn rope! Hope you got it fixed 🙂
A. 3×75,85,100,105, 100/115×2/120×1(2) could’t eek out a second rep at 120
B. 28kg KBS, 95# PP, 40 DU’s- 95 was just right, first 3 rounds were ok then it got tough. Left my jump rope at home so was stuck with a gym rope that was way too short….lots of trips.
This was a tough grind.
Way to go anders! 95 was a tough weight to stick with on the push press!
A. Strict Press (OT2M)
3 x 105, 125, 145
2 x 155, 160, 160, 165, 170 (ties PR)
B. As Rx
2.0p KBS / 115# PP / 50 DU
… grindfest … big plans to add weight on the PP … no bueno
I did the workout as well and it got spicy 🙂 Fun one though!
Did you hit 170 on your strict press for multiple reps? or is that your 1 RM? Super strong!
2RM is 170 / 1RM is 180 … thanks for the encouragement and support … the programming has been a great fit – looking forward to how it translates for the Open.
I’m so excited to watch you guys crush it!
Any suggestions on the %1RM for the push presses in part B? Having a hard time guessing what might get tough in sets 4 & 5.
I’ll be targeting somewhere between 55% – 65% … it’s a lot of sets.
I have a question about the programming. Assuming we are recovering okay, should we be working out 6x/week along with the program? Or Mon-Fri plus Sat if we need some extra conditioning (think dad bod)? Was just wondering if there was a guideline to match the programming. Thanks!
Hey Eddie! We make the programming such that it is complimentary to follow the week straight through… However, it’s all about listening to your body. Even if you are feeling great and recovering well, I would consider taking at least one day mid week to do some active recovery…. maybe a long row or run just to get some blood moving. Regardless, guaranteed to have a great dad bod!! 😉 haha
Thanks, Cat.