Warm-Up.
Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Then…

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B.
For time:
50 Calories of Rowing
100 Wall Ball Shots (20/14 lbs)
50 Toes to Bar

guest
26 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Manas
Manas
March 10, 2020 11:21 pm

A. 40/50/60/70/70/70 kg
B. Did half the reaps of each movement. 8:08@Rx

Then 3 sets of
8 dead hang to active shoulder
8 diamond push ups
8 muscle up transition box dips

Samu Kivinen
Samu Kivinen (@senratus7)
March 10, 2020 1:57 am

A. FS @ 60/70/80/90/95/95kg
B. 18:49
Row ~3:00
Wall balls 20/20/20/20/20 reps
Toes to bar 10/7/5 + Knees to elbows 8/7/5

patrik_s
patrik_s (@patrik_silborn)
March 6, 2020 2:38 am

A. Box squats 5×5 up to 110 kg
B. Rx: 11.32

WavyDave
WavyDave (@wavydave)
March 5, 2020 12:49 pm

A. Up to 215# @ tempo

B. 13:10 Rx

Boston MROD
Boston MROD (@matthewrodrigues7)
March 3, 2020 8:11 pm

A. @ tempo 195/205/215/225/240/250
B. Rx 14:06

Lungs can’t shake the remnants of this cold. Been brutal ??

Luke Tipton
Luke Tipton (@luketipton)
March 3, 2020 7:23 pm

A. FS @ 24X1 + FS
205,215,225,235,245,255
B. 14:20
Accidentally rowed 1000m in place of Cals

Mugu
Mugu (@CityFire10)
March 3, 2020 7:14 pm

A-
135-155-185-205-225-255
B-12:45
No rower. So 3:30 stationary bike.
51-34-15 wall balls
And 36 TTB until they went to K2E
TTB worst movement by far.

K done with excuses. Bye.

Janelle Winston
Janelle Winston (@AKwinst)
March 3, 2020 6:51 pm

A.
95, 115, 125, 135, 145, 155

B. 13:45 – TTB took forever. Super sore from GHD’s on Sunday.

Al F
Al F (@frasersailing)
March 3, 2020 5:41 pm

A. FS 90kg, 95, 105, 110, 115, 115
B. 12’20

Candy Olkey
Candy Olkey (@clolkey)
March 3, 2020 2:12 pm

Great WU…putting some heat in the rear!!
A. Front Squat @ 24X1 + FS – 65, 75, 85, 95, 105, 115, 125
Started out way light because my back was tight…but went for an extra set.
B. For Time – 13:22
50 Cal Row – 3:43
100 Wall Ball Shots – 15/10/10/10/10/10/10/10/10/5 – 6:25
50 T2B – strictish – 20/10/10/8/2 – 3:14
***Super happy that the WB held up and actually felt decent today
C. Power Abs
3 Sets
Plank walk ups into maintain climbers into tuck up to handstand x 4 reps each

Joseph Butler
Joseph Butler (@jbutlerdc)
March 3, 2020 1:06 pm

Tempo FS as prescribed
Last 4 sets were 195lb 200 200 195.
Not sure I loved this tempo work but gave it a go.. 4 seconds is a long pause. Anyone know the rationale behind this? 2 seconds has seemed enough time in the hole! Haha.

B. 14: I believe.
50 cal in 3:30is I believe..
100 wb in 10×10
50 t2b 10.10.10. 7. 3. 6. 2. 2

C. 10 min run.

Candy Olkey
Candy Olkey (@clolkey)
March 3, 2020 2:06 pm
Reply to  Joseph Butler

Great work JB! Tell me you used your nasal breathing during you run?

Thomas Lopez
Thomas Lopez (@loulid)
March 3, 2020 11:40 am

Warm UP done
A) 80/90/100/110/115/120
B) 11:00
Row: 2:40
Wall ball: 4:00 (60/20/20)
TTB: 5:20 (10/5/5/5/2/2/ 21×1)

Candy Olkey
Candy Olkey (@clolkey)
March 3, 2020 2:06 pm
Reply to  Thomas Lopez

Super fast Thomas!

Janelle Winston
Janelle Winston (@AKwinst)
March 3, 2020 6:51 pm
Reply to  Thomas Lopez

Nice!

Anika Tipton
Anika Tipton (@anikatipton)
March 3, 2020 10:48 am

A. 135#/145/155/165/175/180
B. 13:11- TTB totally fell apart.

Candy Olkey
Candy Olkey (@clolkey)
March 3, 2020 2:07 pm
Reply to  Anika Tipton

Those pause FS…damn girl!!

Anika Tipton
Anika Tipton (@anikatipton)
March 3, 2020 7:17 pm
Reply to  Candy Olkey

Thx Candy! I’m paying for them now- my butt hurts!

Janelle Winston
Janelle Winston (@AKwinst)
March 3, 2020 6:52 pm
Reply to  Anika Tipton

Mine too! Crazy weight on those squats!

Anika Tipton
Anika Tipton (@anikatipton)
March 3, 2020 7:19 pm

Thx Janelle! I know, I feel like my time would’ve been so much better if I could’ve kept those ttb going! My issue was my grip.

Jeremy Hammock
Jeremy Hammock
March 3, 2020 8:27 am

Front squat pause 4 sec+1 front squat
185×3 205×1 215×1 225×1 245×1
50 cal row
100 wall shots 20lbs
50 ttb
11:53

Pedro Sousa
Pedro Sousa (@sousaepedro)
March 3, 2020 8:03 am

A;
40/50/60/70/70/70
B
Split 5 rounds of 10/20/10
17:30m

Chris M.
Chris M. (@cj_miller)
March 3, 2020 6:40 am

A. PFS 24X1 + FS as Rx (every 2:30):
195, 205, 215, 225, 235, 245
B. As Rx: 11:41
2:30 | 30-25-20-15-10 | 7×5 followed by a mess of singles

Pedro Sousa
Pedro Sousa (@sousaepedro)
March 3, 2020 5:09 am

What does the @24×1 mean in the front squat?
*EDIT: nevermind, it’s the tempo phases thing. Found the article. 😀

Ben Cochrane
Ben Cochrane
March 3, 2020 12:33 am

– Warm up done

A. 50,60,70,80,85,90,95,100kg

B. 3 sets:
Back rack barbell lunge 10 reps @70kg
One foot elevated rdl 12 reps @15kg
70ft sled push

C. 12:07

Row- 2:40
Wall balls- 8:09
Toes to bar -12:07

manuel torres fernandez
manuel torres fernandez (@torresmanuel2010)
March 3, 2020 12:26 am

A. Up to 90 kg
B 12:02 RX