Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
15 Toes to Bar
20/15 Calories of Assault Bike
Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20)
A. Bryan (150m run vs. row, 150m run vs. bike) – 3:42, 3:58, 4:15, 4:08 = 16:03.
3:47, 3:58, 3:50, 3:47
Had to sub another round of rowing for AB as someone was using the bike when I started and then I wanted to do the same things all the rounds to compaire the times.
This hurt. Kept the thrusters to two sets, and TTB to 9/6 each round.
Done w/ wide on Sat
Me: 3:38, 4:17, 4:18, 5:40
Wife: 5:16, 4:53, 5:00, 5:15
I forgot to tell my body it wasn’t over after 3 rounds ?. There’s really nothing worse than doing cals on the AB when you already can’t breathe
That great work by both of you. How is the defense of your soccer title going?
Ha so far so good!
3:24
3:55
4:15? My Son stopped my timer
3:43
Total. 15:02
Sounds like your son is a good trainer, teaching you to push through the distractions!
Yesterday’s
Took Thursday off.
A. Worked from pvc to 55.
55, 55, 65, 65, 70, 75, 75, 80, 85, 90
– hit everything and felt pretty solid.
B. Landed in the box on the last rep of the BBJO in the fifth round as time expired. So technically 4 + 14 reps but I want to say 5 even for the effort of the last five BBJO ?.
Power Snatch @ 75. Touch and go for the most part.
3:35/3:52/4:18/4:30
Last 3 rounds with 15 cals on bike. Subbed 20 v-ups for 15 T2B. Shoulder wasn’t feeling the killing motion
This one ate me alive. Had the opportunity to use the assault bike as I was at a different gym in the Denver area and boy…that was rough. I’m still trying to figure out how to really push myself as I workout alone. Tips are welcome!
Fast times man! I workout alone in my garage and found posting on here has helped huge. There are always a lot of really great times and weights posted that push and motivate me. Before you do your WO, have a scroll through the comments and set a goal for yourself. And don’t forget to post yourself!
In Oct of last year I was transferred and began working out alone in my garage at 5am. I feel like my performance is down, mainly because of the time of day, but posting (as I’ve always done) helps keep me accountable for my effort. There’s a slew of new people posting and their times and weights are really pushing me(Colton, rob, Wes, etc.). I just play head games with myself and envision competing against those guys and others like the 2 Chris’s. Sounds silly but if your competitive in nature like me it helps. And BTW, the AB flat… Read more »
You’re doing amazing brother. I used to train at 5am and noticed when I would workout later in the day that I would crush times and weights. Working out at 5am is making you stronger mentally and physically than the rest!
Keep it up!!
I’m with thelonghorn on this one. I want to know where I am compared to others. It helps having a rabbit to chase!
Did yesterday’s workout.
A. Snatch complex up to 67.5kg/150lbs
B. Amrap 8min 5 Power Snatch at 135lbs / 10 burpee box jump overs
4 rounds + 2
Couldn’t keep touch and go at this weight, I foresee some EMOM’s with touch n go snatches in my future
Luke:
4:30, 4:23, 4:45, 4:20*
Anika:
4:55, 5:00, 5:00, 4:55*
*we don’t have an assault bike at the gym so we ran upstairs and rode the spin bike for 1min per round.
E8m(32m)
20cal row
15 thruster #95
15 T2B
20 AB cal
4:10/4:33/4:58/5:10 = 18:51
Rower and airbike are still on the basement. That staircase twice a round was the worst part.
Lost track this week. Did Helton yesterday near the Atlantic Ocean with 35# DBs – 32:51.
Did 2/14/18 today.
A. Back Squats 280/295/310 X 4 loads were up 5%+
B. WBS 50/40/30
DUs 100/80/60 = 24:17 needed the DU work. Rounds 2 & 3 had sets of 15-20
Behind a day
A. Hang snatch + Snatch + 2 OHS
35,40,45,50,55,60,65,70,55,55
B. 8 min AMRAP – 4R + 8BBJO
5 Power Snatch
10 BBJO
C. 3 Rounds
30 ab mat sit ups
20 WB leg roll outs
30 WB Russian twist
20 WB tuck ups
Great job on B. That was a good one.
Went up to 215 squat clean 5lbs off my best
A. 5:13/4:33/4:51/5:07=19:44
Was wobbly after this one legs are crazy fatigued
So…you squat cleaned first? Then did A? Wow!
Yea actually squat cleaned yesterday also the dang movement has me addicted as I can’t seem to figure it completely out…gunna chill out now lol
RX’s except Had to sub assault bike with 100 DU’s….hope it’s a close comp for assault bike. Pretty sure Pukie showed up in round 2! Brutal….
17:84
Great job
Much appreciated!
Performed everything as RX’d and got faster as I went… realized I had to much left in the tank so it became a huge push. Needless to say it got the best of me. Collapsed and Couldn’t get up for about 20 minutes after finishing.
Rd 1. 4:42
Rd 2. 4:42
Rd 3. 4:26
Rd 4. 3:35
Total time. 17:25
Awesome job!
Crushed it!
Rx’d
Rounds
1) 4:10
2) 4:30
3) 5:01
4) 6
19:41
Last round was a struggle I didn’t had any energy left. However I was able to endure it Rx’d so I got that going on for me.
TGIF
Way to stick with it to the end!
Ty Chris! Did my best.
Injured knee. Did Lynn [max bench press @ BW (185lb) and pu x 5rd]. 7,9/8,9/6,7/6,6/5,7
bummer, hope the knee gets better
What time are you working out tomorrow, David? I may have time to get up to Bob Sierras for a workout.
I’m afraid I can’t work out tomorrow. I’m organizing my son’s birthday party and on top of that I blew out my right knee, so I smoked my arms and pecs earlier today. Sorry man. I was really looking forward to it.
All good. Focus on the son and healing up that knee.
Did yesterday’s today since it rained all day yesterday and my gym is outside.
A. Worked snatched complex from 115 to 185# goal was 205 but missed 195 and decided to stay there.
B. 4rds +7. Disappointed .I can usually power snatch 135 all day but man I felt smoked. Quads were screaming.
Fun times .
That some good work on both A and B
Thanks man. Been tough getting back but I’m trying.
The beast is back good job!
3:52, 4:31, 5:11, 4:34
18:08 total 4:32 average
Cardio and quads were gone today
that 18:08 time is super legit
5:11 on that 3rd round?! What happened bro ;). Hahah you know I’m messing, great time overall!
I know I know. Too much rest time. I pushed it a little harder on the last set and I should have done the same on set three. Stupid mental game when working out alone 🙂
Great job Wes!
Crushed it
Well, it was today A) “Murph” Rx: you all know it. Time: 68′ Official timecap was 50′ but I decided to keep going until I was done; first mile took me 9’30” to complete, second mile took me around 13′. Pull ups were done in sets of 5 then 3 then singles, all push ups were done in sets of 5; squats in sets of 10. Second time doing it, first time going full Rx, I was thinking on scaling the pull ups with 50 jumping but by the time I reached 50 regular I knew I had more in… Read more »
Way to go for it! A tune up before the worldwide Murph!
my box does it twice a year, one in summer (this one) and one in winter (as close as possible to the worldwide); I expect to get closer to the timecap by the worldwide event and maybe, just maybe, get butterfly pull ups by then.
Awesome! It’s just that mental grind; always remember, however bad it sucks, it’s not as bad as some people have endured in their lives.
Way to go Jorge! Great work
Love your drive brother! My favorite grind also find out something new about myself every time I do it…easy to keep pushing when I think “at least bullets are flying at me”
Ibuprofen, my man! Nice work.
Have been out of commission since last week, back pain per usual.
Made up the shoulder work and back squats from earlier in the week.
Strict shoulder press @85#’s for 3 reps x 4 sets
Push press e2mom @85#’s x 3 sets 10/8/8
BS’s 3 sets of 4 reps @115#’s. (Went light to spare my back)
May I suggest that push press might not be the best for your back? What have you been doing to rehab it? Are you seeing a professional body worker or therapist? Let me know how I can be of help!
I keep the weight light and try not to toe the line with too many reps.
Lots and lots of scaling when needed.
It’s silly but the reason it was hurting was from back to back dance competition weekend for my daughters and I was sitting in the audience for too long at a time and then backstage on the floor.
I have an awesome chiro who keeps me in tiptop shape most of the time!
Thanks for checking in with me. I love having our own little community on here.