PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 2 mins @ 70% Effort
Prone PVC Pass-Through x 10
Assault Bike x 90 sec @ 80% Effort
Slider Seal Walk x 25 feet forwards, 25 feet backward
Assault Bike x 30 sec @ 90% Effort
Wall Walk x 3 reps
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
15/10 Calories of Assault Bike
10 Box Jump-Overs (30″/24″)
5 Strict Handstand Push-Ups
Press: finished at 144lb – workout: 6+11 cals – single.
I had a buddy over to workout so we scaled down.
5 sets 12 at 75 lb strict press
20 min amrap
400m run together
3 rounds of cindy each rest while partner works
2+2 rounds of cindy.
Did z press for strict press
No partner did it alone
8+25
A. 105-112.5-117.5-120-127.5-130#
B. scaled hspu red band first rd then 2 reps into rd 2 green band
4 rds first was 2:05, had a hard time tracking.
A. 120,130,140,145,150,155
B. 5+35 Rx (1:1 rest:work as worked solo; rounds were 1:40,1:28,1:28,1:28,1:32)
A
95 / 105 / 115 x 2 / 125 / 130
Could have gone heavier
B
20 Calories of Rowing
10 Box Jump-Overs (30″)
5 Strict Handstand Push-Ups
Solo – equal work to rest ratio by round
2:14 / 2:01 / 2:00 / 1:50
Row pace drove time variations
A. Strict Press (based of 89#) 60×5, 65×3, 70×2, 75×2, 80×2, 80×2 B. AMRAP 16 min work/rest 1:1 10 Cal AB – 46s/46/42/41 10 Burpee Box Jump overs @ 20″ – all UB 5 Kipping HSPU – came off wall once in the 3rd round Round times – 2:21 / 2:12 / 2:13 / 2:06 ***Attempted 24″ BJ in the first round..but this short ol lady likes her shins and I’m just not willing to take that risk anymore, so thought BBJO at 20″ was a great sub. C. 50 Reps each Standing Opp Knee to Opp Elbow Crunch Bicycle… Read more »
A. Ok
B. Rx 6 rounds, done solo with work/rest ratio 1:1
A. 135×5/145×3/155×2/155×2/160×2/160×2
B. 15 Cal Echo Bike
10 Box Jump Overs 30″
5 Strict DB presses w/ hand stand push up drive 65#s
I started and rounds were:
2:00
1:41
1:37
1:35
Last round got through the bike all 15 cal
Enjoy this one, actually had a partner for this and it was nice to not train alone.
A.
Shoulder Press
105×5, 115×3, 125×2, 125×2, 130×2, 130×2
B.
Adapted to go solo, did E4MOM for 16 minutes (Echo bike)
2:08, 2:09, 2:11, 2:06
Guys, newbie here! How do you incorporate this program into 5 day week? Just lag behind I guess right? Thanks
Welcome! You can just jump right in. I typically do 4-5 days of training. I end up picking through the workouts to find one with skills I haven’t done in a couple of days.
Thank you!
Big thing is where your goals are/weaknesses. Most weeks I’ve found (massive oversimplification) there are: 2 sprint/strength day (today’s is an example) 2 solid accessory work/12-16 minute WoDs 2 grinders (25+ minute WoDs) Lag a week behind and pick/choose then If I’m slammed in the clinic and can only get 5 in, I’ll skip an accessory work & 12-16 minute WoD day (I love sprint/strength days and loathe long grind workouts). I do make up the accessory strength work up though on one of those days I’m in the gym. I’ve been on and off for years with this though,… Read more »