A.
Take 20 minutes to build to today’s heavy…
Front Squat x 1 rep

Followed by…

Four sets of:
Front Squat x 2 reps @ 3011 at 85% of today’s heavy single
Rest as needed

B.
Three sets of:
Complete as many rounds and reps possible in 2 minutes of:
15/10 Calorie Assault Bike
15 Kettlebell Swings (32/24 kg)
Rest 2 minutes between sets.

Rest 2 minutes, and then…

Three sets of:
Complete as many rounds and reps possible in 2 minutes of:
30 Double-Unders
20 Wall Ball Shots (30/20 lbs)
Rest 2 minutes between sets.

Rest 2 minutes, and then…

Every 2 Minutes, for 6 Minutes (3 sets) of:
400 Meter Run

This is all back to back so the entire workout will take 30 Minutes.

C.
Three sets of:
Sumo Stance Stiff Leg Deadlift x 10 reps
Rest 90 seconds
Reverse Hyper x 15-20 reps @ 50% of 1-RM Back Squat
Rest As needed

*If you don’t have acess to a Reverse Hyper, perform Band Pull-Throughs.

D.
Four sets of:
Kettlebell Biceps Curls x 8 reps
Rest as needed
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed

  • Joaky

    A)
    A1. Built up to 125kg New PR
    A2. 4×2 105kg

    B) B1. Sub Ass Bike to Burpee
    B1. Each 2’- 1 round + 15 burpees
    B2. 1R+35 / 1R+30 / 1R+30
    B3. 1:35 / 1:30 / 1:25

    C) Skip

    D) kettebelt bíceps curl 16kg

    • Tino Marini

      Yeah Joaky!! Congrats on the PR!!

  • Alexandr Maximuk

    A. Build to 160 kg
    A. Work with 135 kg
    B.
    1. 4+11
    2. 4+ 45
    3. 1:15/ 1:17/ 1:20
    C. Skip
    D. Skip

  • Ingmar Krähling

    A
    Knee feels tired so build up a heavy set of 8 FR KB reverse lunges

    B
    Done Rx
    1. 55/55/58 reps
    2. 85/87/88 reps
    3. 1:29/1:30/1:30

    Happy with the consistency and push

    C
    Done

    D
    Done

  • Hayley Hunter

    A.) 230#
    Sets done at 195#
    B.) 2,2,2 RX
    2,2,2+37rx
    7 min of man makers -37 w/ 35#s
    C.) done
    D.) done. Biceps for days

    • Tino Marini

      7 min of man makers?! YUCK!!! Have you found a job in SD yet?

  • Seb Benisty

    A/ up to 115kg(100%)… [email protected]
    And 4 sets of 2 @100kg… rest 1’ to 1’30… felt really good
    B/
    1/50/45/40 reps
    2/88/88/89 reps
    3/~1’40 each
    Ouch!!!
    C&D/later
    Thanks have a nice day… see you for 18.3…

  • Jessica U

    My body feels so tired this week. Good otherwise though!
    A) up to 195, sets at 175
    B) 1+10,1+14,1+13 subbed row
    Then 1+34,1+33,1+31 Rx
    Then 1:45,1:48,1:52 our 400 is a little longer
    C) done
    D) make up later when I coach

    Thanks so much! Hope your day is great!

    • Tino Marini

      Time to rest and recover!

  • Bronco

    A. Up to 295# then 260#
    B1. 45/45/45
    B2. 85/87/90
    B3.

  • Penny Weinberger

    Did A and B from Monday first
    A. 67kg
    4 sets @ 56kg
    B. Rx: 35 /35/31 reps
    80/84/82 reps
    1:33/1:25/1:22 -300m- took the new
    ski-erg on a virgin run
    D. Done

    • Tino Marini

      Fun piece of equipment!

      • Penny Weinberger

        I like it..now have to get good at it😊

  • Raymon Sanchez

    Good morning, what does the @ put on the exercise list, for example:
    Front Squat x 2 reps @ 3011

  • Gabe Colon

    A. Built up to 415, 5# PR
    then 4×2 @ 350

    B. 1+30- 1+15- 1+13
    2-2-1+39
    1:38-1:49- ?? did not make under the cap

    C&D- out of time

    • Tino Marini

      Congrats on the PR Gabe!!

  • Wilson Hopkins (45-49)

    A. Up to 335. Then 4×2 @ 285
    B. No time today. Will try to get it in later.
    C. Worked up to heavy 3RM DL. 415
    3×10 DL at 345, 3 min rest between sets.
    D. Done

  • Phill

    What do you guys recommend replacing an assault bike with if you don’t have one? I was thinking burpees 1:1 to calores.

    • Tino Marini

      Burpees or Row should work! But I would only do 10 burpees

      • Phill

        Thanks

  • Greg DeGreen (35-39 master)

    Metcon only day for me
    Yesterday’s plus today
    Yesterday 1:44/1:47/1:47/1:50/1:52/1:50/1:49rx
    Today rx
    1+27/2/2
    1+40/1+42/1+47 should have been 2 on last
    Just 3/4mile jog on treadmill 8 mile pace

  • Isaac McLean

    A. Up to 325, tied my PR. Saw stars after this lift so I just stopped. Then 277
    B. WOD
    2/2/2
    1+43/1+42/1+45
    1:40/1:43/1:40 (500m Row, not running weather here yet)

    • Tino Marini

      Strong work on those front squats Isaac!

  • Tine Ch Hanøy

    A : up til 88 kg and new PR
    2 reps @75 kg
    B : 1round +10 kcal every round
    – 1 round + 15
    – did 3 x 350 m row
    C : pas
    D:pass

    • Tino Marini

      Great work Tine!!!! Congrats on the PR!

      • Tine Ch Hanøy

        Thank you 😊

  • Keoni Wong

    A. 315 / 4×2- 265
    B.1+6/ 1+8 / 1+8
    1+36/ 1+38 / 1+18
    3x400m

  • Gebriel Rutensköld

    A. Subbed with deadlifts. Up to 200kg then twos @170.
    B.
    1+25/1+21/1+20
    1+42/1+42/1+43
    1:36/1:27/1:17(50m shuttleruns x8)
    C. Bandes pull throughs and KB-curls.

  • Dijar Ismail

    A – Done up to 140kg (90%)
    B – 1+21/ 1+19/ 1+20
    1+40/ 1+40/ 1+40
    500m row instead of run
    1:48-1:50 tempo
    Skipped rest easiing it back after the flu

    • Tino Marini

      Good to see you back able to train relatively hard. Come Friday you’ll be ready to party!

      • Dijar Ismail

        Oh yeah, looking forward to

  • Amy Klein

    A. built to 165, new PR of 5lbs
    A(2) 4 x 2 @ 140lbs
    B. 31, 34, 32 then 90, 95, 94 then 1:48, 2, 2
    C& D. Swapping this for muscle up practice

    • Tino Marini

      Congrats on the PR Amy!

  • Ashton Frierson

    A1. Built to 275#
    A2. 4×2 @ 234#
    B1. 1+8/1+5/1+5
    B2. 1+15/1+24/1 (kept tripping on rope)

  • Trine Petersen

    A1: 70Kg
    A2: 60kg
    B1: 2+10, 2+10, 2+9
    B2: 1+35, 1+36, 1+33
    B3: done.
    C: done
    D: done

  • Zach Davis

    A. 355
    Then 300 for 4×2 1 minute rest between sets.
    B. Row for cals/Swing-1+15 cals every interval.
    Only had 20 lb ball. 1+42/1+48/1+46.
    400 meter runs on treadmill. 12.5 mph for first two then 12.8 mph for last one.
    C. Done 135-185-235 for deadlifts. Banded pull throughs. Will go heavier on deadlifts next time.
    D. Curls with dumbbells started with 30’s then Down to 20’s. Anti rotation with red band.

  • John Foster

    Ate and slept a ton last night. Back to normal today.

    A) Front Squat = Up to 280lbs. 240lbs x 2 x 4.

    B) 3 Sets AB / KB = 1 + 15 / 1 + 15 / 1 + 4. RX.
    3 Sets DU / WB = 1 + 10 / 1 + 31 / 1 + 31. RX.
    3 Sets 400m = 1:38 / 1:45 / 1:40.

    C) Sumo Deadlift = 135lbs x 10 / 155lbs x 10 / 175lbs x 10.
    Banded Pull Throughs = Green Band x 10 x 3.

    D) Anti Rotation = Green Band x :30 x 3.
    Curls = 50lbs x 10 x 3.

    • Tino Marini

      Good to see your energy levels back up!

  • Bruno Brousmiche

    A. 150kg. Fail to 160kg
    Done 127,5kg

    B. 1 round + 15 cal + 8 KB / 1 round + 15 cal / 1 round + 14 cal
    1 round + 30 DU + 3 WBS / 1 round + 30 DU + 2 WBS / 1 round + 30 DU + 3 WBS
    1’32 / 1’42 / 1’47

    C. Done 100kg and Band pull-Throughs 20 reps

    D. Done 2x16kg

    • Hunter

      Nice and constant on those rounds!Nice job

      • Bruno Brousmiche

        Thanks 🤗

  • Bobby

    A. 345/295
    B. RX
    2+6/2/2
    1+35/1+40/1+40
    Row 500 instead of run snowing here
    C. Banded pull through and anti rotational work

  • Lyman Dickinson

    7am pool PT test
    9am land PT test
    11am workout
    A. 325 in flats no belt 275 for tempo
    B. Didn’t keep track of rounds got off the bike twice every set though
    Did over 2 rounds every set
    Runs were 1:15 avg
    C. D. Done

  • Mika Ingley

    a. did conditioning from Monday.
    8min amrap 10 db sn 3bmu r4m 4m amrap 20du 10pu
    b. 1+10 1+15 1+15
    1+39 1+37 1+37
    first run 1:45 then came in a little.over 2 on second and finished last one afap these killed me 💀
    c. deads were 100kg 120kg 150kgx10 last set easy. reverse hypers at 140kg.
    d. holden didnt write this down!!!!!
    e. sauna and hot tub

  • Devan Hussey (SoCal)

    A)385
    A2)335

    B)2/3/2
    2/1+15/2
    Untimes Run

    Had to bounce to watch the baby 🙂

  • Dante Tuscai (27, MidAtlantic)

    Got slammed with snow over here in PA. So I borrowed a rower last night and did intervals of that and shoveling. Not the ideal training session but it was better than nothing.

  • Samie Acevedo

    A. Up to 220- 5lbs off my Pr and haven’t FS that heavy in a while 🙂
    A2.Done at 188
    B,C,D done

    • Hunter

      Thats awesome Samie!

  • Brooke Fusco

    A. 220#, 185#

    B. 1+6, 1+7, 1+9
    1+39, 1+38, 1+38
    Done (400m row instead of run)

    C. Done – stiff legged DL at 125

    D. out of time

    • Hunter

      Good job Brooke!

  • Brigham Abbott

    A. 285. 295-f. 250.
    B. Done.
    C. Done.

  • Victoria Currens

    A. 180.. 155
    B. 1 + 11, 1+10, 1+6
    1+30, 1+35, 1 +37
    1:35, 1:37, 1:39
    Ran out of time for c and d

  • John Vautier (North Central)

    Mix up of the last few days.
    A. Push Press x 3 from Saturday, worked up to 225×3 in 5 sets.
    B. Back squat from yesterday, 315×4; 365×3; 385×2; 410×1 and 315×5 for two drop sets.
    C. Conditioning for today, 1+17/1+19/1+20; 1+35/1+40/1+38; 6 minutes of AAB intervals

    Will make up most of the accessory work from this week tomorrow.

  • Matt Irwin

    B1: 1+7, 1+8, 1+10
    B2: 1+34, 1+35, 1+36
    B3: 1:45, 1:48, 1:50

  • Tim Coffield

    A1. Up to 285
    A2. Tempo fs 4×[email protected]
    B1. 1 rnd + 15cal 12kbs
    1 rnd + 15cal 10kbs
    1 rnd + 15cal 12kbs
    Bike definitely slower second round
    B2. 1 rnd + 30du 5wb
    1 rnd + 30du 7wb
    1 rnd + 30du 4wb
    All du unbroken happy with that
    B3. 500m row every 2 min × 3
    About 1:45 – 1:50 each
    C. Sumo sldl 3×[email protected]
    3×15 hip extensions
    D. Done with 25# kb curls & blue band

  • Sydnee Percival

    A.
    i. Up to 225 (5lb PR) went for 230 but let my chest fall forward 🙈
    ii. 190
    B.
    i. 5+9
    ii. 4 rounds. Stopped after the second round because the wall balls were irritating my shoulder.
    iii. 1:24/1:30/1:31
    Runs felt really strong. Was pleased that I was able to stay consistent.
    C. Skipped
    D. Skipped

  • Bryan babbitt

    A) 335
    Forgot about the sets at 85%
    B)
    Bike/kB: 6+3 collectively
    Du/wb: 5 even collectively
    Rowed: 3×500 at about 1:50/

  • Laura Hershberger

    A. Hit 225 for a PR! Did the tempo doubles at 190.
    B. 5+6, 4 even, 1:40, 1:45, 1:48. That workout was pretty aweful. Applied myself on the runs even though I wanted to die and glad I got em all done in plenty of time.
    C. No time
    D. No time

  • Kim Kunert

    A. Built to 150. Sets @130
    B. Bike and deadlift85#: 5+3
    WB/DU: 4+17
    300M air runner: 1:28,1:26,1:26

    • Bryan babbitt

      Damn 150kg! Way to go!

  • Catherine Lachow

    A1. 185, legs tired!
    A2. 155
    C,D,E. Semi private instead

  • Darin Kaiser

    A. 285, 245
    B. 2,2,1+38 Russian swings
    1+35, 1+40, 1+43
    1:29, 1:18, 1:15 stoked on these splits just went for it
    C&D tomorrow

  • Tyler Martin

    A. Up to an easy 265 beltless / 225
    B. 1+19, 1+15, 1+11 / 1+30, 1+33, 1+5 (wheels really came off on the last one) / 1:35, 1:55, 1:59 (calves cramped up, need to stay more hyrdated)
    C. Did a bit of muscle up work – haven’t been very recovered for the last 9+ days, so trying not to overdo it.
    D. Skip today

  • Miah Santini

    Worked in 50 back extensions, 30 push presses, 30 single db rows (50#), with part A.
    A1. 275
    A2. 235x2x4
    B1. 1+21, 1+18, 1+19
    B2. 1+33, 1+34, 1+36 (barbell, no 30# wb)
    B3. Ran 1 mile for time 6:01 🤙🏻
    C. No time

  • Blake Forcier

    A. 1) 285 2) 245
    B. 1) 1+19, 1+16, 1+15 2) 1+10, 1+14, 1+12 3) 3×1:50ish
    C. 185-185-225
    D. 16 Kg.

  • Николай Крускин

    A. 95
    B. 46/49/45
    86/80/80
    +