Warm-Up.

Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps

Followed by…

Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges

Followed by…

60 Seconds Russian Kettlebell Swings (light)

Then…

A.
Take 25-30 minutes to build to today’s 1-RM Deadlift

B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)

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Andrés Arias
Andrés Arias
January 24, 2020 3:50 pm

Warm-up

A) Not RM. Just went to a heavy single cause is the first time i lift heavy since my back injury.
160kg.

B) Metcon: 6+18 (RX)

Giancarlo Joseph
Giancarlo Joseph
January 14, 2020 11:35 am

Deadlift 1 RM: 360
AMRAP: 4 + 8

Boston MROD
Boston MROD
January 13, 2020 7:15 pm

A. DL 395

B.
8 AMRAP
8 S PU
8 HCJ 53 KB each arm

4 + 2

Luke Tipton
Luke Tipton
January 13, 2020 6:15 pm

A. Max Deadlift (DOG)
395

B. 8’AMRAP
6+18

Janelle Winston
Janelle Winston
January 13, 2020 8:02 pm
Reply to  Luke Tipton

Nice!

Barefoot Squatter
Barefoot Squatter
January 14, 2020 3:58 pm
Reply to  Luke Tipton

Wow on both, but double bonus points for DOG

Janelle Winston
Janelle Winston
January 13, 2020 5:20 pm

A. Did a EMOM style till it got heavy.
2 x EM
75, 95, 115, 135, 155, 175, 195, 215, 225, 235, 255 ( f) too big of a jump and couldn’t budge it without bad form so called it a day. Steel plates always feel WAY heavier then Bumper to me.

B RX – 5 + 15

Joseph Butler
Joseph Butler
January 13, 2020 5:27 pm

Nice job getting into round 5

Janelle Winston
Janelle Winston
January 13, 2020 8:02 pm
Reply to  Joseph Butler

Thanks! Those C&j got grippy in a hurry!

Mike Slagle
Mike Slagle
January 13, 2020 6:05 pm

Well done and super fast on the metcon!

Janelle Winston
Janelle Winston
January 13, 2020 8:02 pm
Reply to  Mike Slagle

Thanks Mike 🙂

Barefoot Squatter
Barefoot Squatter
January 14, 2020 4:00 pm

Smart move calling the DL form, still solid DLs, crushed that metcon

Daniel Dempsey
Daniel Dempsey
January 13, 2020 3:51 pm

First time trying a Deadlift 1rm after years of back pain. Very happy to be pain free!!
1x155kg with normal grip
1x165kg with mixed grip 🙂

Only 3 rounds + 8 pullups @25kg db in Bm
Body doesn’t seem to know how to do the one arm C&J

Janelle Winston
Janelle Winston
January 13, 2020 5:07 pm
Reply to  Daniel Dempsey

Awesome! No back pain is worth a cheer or two!

Joseph Butler
Joseph Butler
January 13, 2020 5:44 pm
Reply to  Daniel Dempsey

Successful day there!

Barefoot Squatter
Barefoot Squatter
January 14, 2020 4:03 pm
Reply to  Daniel Dempsey

Maybe this awakens the 1rm DL monster! Awesome DL for not 1rm’ing, more awesome that u’re pain free

Daniel Dempsey
Daniel Dempsey
January 14, 2020 4:23 pm
Reply to  Daniel Dempsey

Thankyou for the support guys, fingers crossed for more good days 😀

JSP
JSP
January 13, 2020 1:53 pm

A: 150 kg, +10 to previous 1RM
B: 3 rounds + 9 reps (strict pull-ups; 17.5 kg dumbbell)

Barefoot Squatter
Barefoot Squatter
January 14, 2020 4:01 pm
Reply to  JSP

Congrats! Big PR jump!

JSP
JSP
January 15, 2020 5:13 am

Cheers! Maybe I haven’t gone all out last time. Definitely felt harder this time.

Candy Olkey
Candy Olkey
January 13, 2020 12:13 pm

Great WU!
A. Deadlift
135×5, 155×5, 175×3, 195×2, 205×1, 210×1, 215×1, 220×1, 225×1 (attempted 230 but didn’t like the way it felt from lift off so aborted)
B. AMRAP 8 Min – 4 Rounds + 4 Pull Ups (12 reps less than in Sept)
8 Pull Ups
8 SADBHC&J – R
8 SADBHC&J – L
***Strict Pull Ups done in sets of 4, 3, 2, and a couple singles…trying to build capacity and not just do all singles even though singles are faster. C&J’s all UB with a drop of DB between arms

Janelle Winston
Janelle Winston
January 13, 2020 5:08 pm
Reply to  Candy Olkey

Nice work with the strict pull ups! They’re so hard 😫

Joseph Butler
Joseph Butler
January 13, 2020 5:45 pm
Reply to  Candy Olkey

Nice job! Love how you always have a plan of attack.

Barefoot Squatter
Barefoot Squatter
January 14, 2020 4:06 pm
Reply to  Candy Olkey

Way to go strict! Def smart to recognize DL form breakdown and abort, still solid numbers – and thx for the sep reference… metcon seemed really familiar but, memory of a goldfish…

Mike Slagle
Mike Slagle
January 13, 2020 12:13 pm

A. Deadlifts 5 sets of training 1 rep max from last week. My form has gotten sloppy and I wanted to work on that today since I missed it.
All sets at 305. That went up well each time.

Similar series of rack pulls and hold for 5-10 seconds at 395.

B. Rx 4+10

Joseph Butler
Joseph Butler
January 13, 2020 12:37 pm
Reply to  Mike Slagle

Solid day.

Mike Slagle
Mike Slagle
January 13, 2020 3:29 pm
Reply to  Joseph Butler

Thanks! I felt really good today. Great work yourself. We would have had a sprint to the finish line today!

Janelle Winston
Janelle Winston
January 13, 2020 5:09 pm
Reply to  Mike Slagle

Nice job Mike 👍🏻

Barefoot Squatter
Barefoot Squatter
January 14, 2020 4:08 pm
Reply to  Mike Slagle

Smart move to focus on technique… wish i could call 305 my technique developing load haha

Anika Tipton
Anika Tipton
January 13, 2020 10:49 am

A. Up to 285#
B. 6 rounds

Candy Olkey
Candy Olkey
January 13, 2020 12:05 pm
Reply to  Anika Tipton

Outstanding work as always Anika!

Anika Tipton
Anika Tipton
January 13, 2020 8:17 pm
Reply to  Candy Olkey

Thanks Candy! Way to go on those strict pull-ups!

Janelle Winston
Janelle Winston
January 13, 2020 5:10 pm
Reply to  Anika Tipton

Wow. So strong AND so fast! Great job!

Anika Tipton
Anika Tipton
January 13, 2020 8:18 pm

Thank you Janelle! I think we would’ve been neck and neck had we been doing B side by side!

Barefoot Squatter
Barefoot Squatter
January 14, 2020 4:09 pm
Reply to  Anika Tipton

Daaaaaang – tipton house crushed it

TheLonghorn
TheLonghorn
January 13, 2020 9:43 am

I’ve been off program for a few months, just doing whatever seemed right/fun each day. Decided to get back to structure today.

A. DL up to 385, 400# felt off so I dropped mid rep.

B. 4+8 done w/24kg KB

Joseph Butler
Joseph Butler
January 13, 2020 11:57 am
Reply to  TheLonghorn

Welcome back

Candy Olkey
Candy Olkey
January 13, 2020 12:06 pm
Reply to  TheLonghorn

TLH is in the HOUSE!!!!!! WOOHOO!!!

Janelle Winston
Janelle Winston
January 13, 2020 5:16 pm
Reply to  TheLonghorn

Nice to see you again 🙂 I recently convinced my hubby to do this programming. He’s liking it better then main site.

Mike Slagle
Mike Slagle
January 13, 2020 6:06 pm
Reply to  TheLonghorn

Good to see you back!

Barefoot Squatter
Barefoot Squatter
January 14, 2020 4:10 pm
Reply to  TheLonghorn

Welcome back and happy new year – apparently doing whatever hasn’t weakened or slowed u down!!

Chris M.
Chris M.
January 13, 2020 6:54 am

… long hiatus (last workout December 19th) … fantastic break … few weeks of nerfing required.
A. Deadlift (OT2M)
5 x 135
3 x 225
1 x 275, 315, 345, 365, 385, 405 (90%)
B. Fitness Version as Rx (AMRAP 8: 4 Strict PU | 8 – 35# DB Hang C&J | 8 – 35# DB Hang C&J)
8 rounds + 2
… Happy New Year folks.

Joseph Butler
Joseph Butler
January 13, 2020 11:58 am
Reply to  Chris M.

Welcome back. Way to keep motoring on b.

Candy Olkey
Candy Olkey
January 13, 2020 12:07 pm
Reply to  Chris M.

Chris M is in the HOUSE! YAY….outstanding work for the long hiatus!

Barefoot Squatter
Barefoot Squatter
January 14, 2020 4:12 pm
Reply to  Chris M.

Does nerfing mean working out hard as hell? Cuz those numbers are crazy! Happy new yr btw

Al F
Al F
January 13, 2020 4:45 am

A. Built up to 200kg, felt pretty rough with a stinking cold but pushed on
B. 4 rnds with 24kg KB

Barefoot Squatter
Barefoot Squatter
January 14, 2020 4:12 pm
Reply to  Al F

Dang, 200kg WITH a cold!!! Not forgetting the 4 rds which are no small task either

WavyDave
WavyDave
January 13, 2020 3:52 am

A. Up to 425#. Didn’t have that extra gear this morning.

B. Did assisted pull-ups to keep it moving. 3 rounds, 8 CJs

Candy Olkey
Candy Olkey
January 13, 2020 12:07 pm
Reply to  WavyDave

Nice work Dave!

WavyDave
WavyDave
January 13, 2020 2:02 pm
Reply to  Candy Olkey

Thanks! I did not have it this morning.

Mark Killebrew
Mark Killebrew
January 13, 2020 3:47 am

A.
Take 25-30 minutes to build to today’s 1-RM Deadlift
45 x 10
95 x 10
135 x 10
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1
275 x 1
285 x 1
B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Barbell Hang Clean & Jerks 75 LBS
4 rounds

patrik_s
patrik_s
January 13, 2020 3:14 am

A. A couple of sets of ghd raise at 15 kg
B. 5+8. This is a bad combo for me

Candy Olkey
Candy Olkey
January 13, 2020 12:08 pm
Reply to  patrik_s

Nice work for being a bad combo Patrik!

Joseph Butler
Joseph Butler
January 13, 2020 3:08 am

Worked up to 320lb. Been a long time since touching anything over 300. Felt good to get a few heavy lifts in.

B.
Used 45lb kettlebell and kept pull ups strict
4 rounds + 8 pull ups + 3 cj.

Candy Olkey
Candy Olkey
January 13, 2020 12:09 pm
Reply to  Joseph Butler

JB kicking some A$$ today!!

Barefoot Squatter
Barefoot Squatter
January 14, 2020 4:14 pm
Reply to  Joseph Butler

Nice work!