Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps
Followed by…
Barbell Complex x 2-3 sets w/ Snatch Grip:
Romanian Deadlifts x 5
Muscle Snatch x 5
Overhead Squats x 5
Hang Squat Snatch x 5
Close Grip Overhead Squat x 5
Rest as needed
Then…
A.
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
——————————
Today is Veteran’s Day! Please do more than just complete the Three Wise Men Tribute workout…please also honor America’s veterans and make a donation – no matter how small – to funds dedicated to improving veterans’ services. There are many different organizations out there that do a fantastic job, so if you have one, please give it your support. If you’re looking for a good organization to support, please join us in our support of The Honor Foundation.
Second week following this program… OMG!!! Really love these feelings and WARM UPS!!!?.
Warm Up
EMOM 8′ (built a heavy Hang snatch)
60-65-70-75-80-85-90-95 kg
Rx
Jeremy: 3 rounds+2burpees
Ben: 2 rounds
Beau: 2 rounds
Accesory:
Some tempo banded Push ups and D-Ball carries
Thnks from Spain
Ouch!
A. 65#
3 rounds
B. HSPU Instead of pull ups.
1 + 12 HSPU
95# PC
C. 2. Rx
Three Wise Men
Jeremy – 2+7 Rx
Ben – 2+12 Rx (Pulling got hard on this one)
Beau – 1+50 (Had to scale to an 18 lb. Wallball since the 20 lb. went kaput)
Big thank you to all of our Veterans!!!
20.5
Completed 80 cals
90 wall balls
24 strict c2b and 24 strict ring dips before the time cap
Tempo bench press
5×5 at 165 at 20×1
It was good to get back after it. I missed what was happening with everyone while I traveled the last two weeks.
Welcome back. I ended up skipping 20.5 so far. Looks like you had a good go of it. Stay healthy!
Great WU – added a 10min row (129cal/2202m)
A1. Jeremy – scaled to 65# – 2+11
***1 rep less than last year
A2. Ben – scaled to 65# – 2+8
***13 more reps than last year, but used 85# last year
A3. Beau – scaled WB inside to 8.5 target – 1+35
***2 more reps than last year…but don’t know if I did WB inside or outside last year
Thank you to all the Veterans for your service!!!
Excellent day all around!
One ask,, w/. Is with or without???
With!
Veterans Day Conditioning (home alone) WU 4 min bike 1000 m row 2rds Air Squats (These hurt alot. my ankles are feeling super tight and not able to lock out the top without leaning forward) Ts/Ws/Is stretches Inchworms. hamstrings were super tight. ? pain face Squats with empty bar couch stretches Foam roll A.Squats my knees were in severe pain. 2x135x10/ 2x185x10/ 2x205x10. this was as high as my body would allow. ?? B. Veterans Day Tribute Three Heros “Jeremy” 5 Hang Snatches (135/95) 10 Burpees over Bar Results: 3 rds used 115 on bar Rest 2 min “Ben” 10… Read more »
Sounds like a push through it day.. nice job. Feel better soon. In the legs!
Good call on the self-care! I’d agree that your tight ankles are most likely causing the knee pain…don’t let that turn into a chronic issue! (*cough* – looks at self) 🙂
Well done Seth! Take care of yourself.
First day back since having pukie virus last week Wednesday. Looking to set a record season with 3 little kids below 5 years old.
4 min work 2 min rest.
5 G2OH 95lb
10 burpees
2 rounds + 15 reps
…..
10 hang power cleans
15 pull ups
2 rounds + 5 reps
……
15 BJO
20 wall balls
1 round + 30 reps
…
Need to get new set of winter gloves. Had to wear reg gloves today. Killed my grip. Was breathing pretty heavy despite moderate effort.
Glad to hear you’re feeling better!
Mee too!
Great work JB! New gloves may help the grip..but this one was a grip killer even without gloves!
Hey Joseph,
Way to get back after it! My kids are sick too. Fun times! Great job on the workout too.