Workout of the Day
A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters
A. Bryan – Weighted pull-ups x 3 reps, 40#. 10, 7, 6, 5.
B. Bryan – “Tire Iron” – 4 rounds for time: Run 400m, 25 burpees to 12″ target – 17:24.
A. 25# 4+4,30# 4+4, 35# 4+5, 40# 3+4
B. 4 rds
A. Weighted 65lb: 4, 3, 3, and 2 reps; Unweighted: 14, 11, 7, 7
B.
10 Renegade Rows 40lb
20 Box Jumps 24″
Run 200 meters
3+27
Question: What kind of rep scheme is desirable for the renegade rows on this workout i.e. unbroken for two rounds, 2 sets of 5 each round, etc? In other words, at what point should you reach fatigue? Trying to get a better understanding of the weight I should use going forward.
A. 30lb db 3 reps 4-6 reps unweighted.
B. threw in a bench workout 10,9,8-1@225. Renegade rows and running (no box) 4 rounds. Threw in a few sets of man makers during warmup today and I was really happy I did cause I was sore from yesterday.
You must be upper-body jacked to do all that!
Lol I wish! Actually one of my good buddies just did a Crossfit Football total at his box as there WOD and put up a 1660 total. So I’m just throwing in a couple bench sessions here and there to get my bench back in the mid 300’s so I can get up to 1575-1600. I really love doing cf totals and this one really peaked my interest.
A.
All 4 sets of weighted at 22lbs x 4 reps
6 reps for the unweighted
B. I only had 50’s
5 rounds at the buzzard!
I did the same as Aaron, “strength camp” popped up and i did the same. My Bad. Im prepared for next time though.
Super fast, regardless!
A.
Weighted PUs @ 35# x 4/4/4/4
Unweighted strict PUs x 6/6/5/3 … ouch
B.
4 + 28 @ 50# DBs (closest I had)*
*Ok so I YouTubed Renegade Rows on my way to the gym from work and the first video was the “Strength Camp” tutorial … this was simply R row + L row … and I only did 5/side = 10 … so I did WAY less work than everyone else. Had a feeling something was wrong. My mistake. At least I did a lot of box jumps ;-D
Still a good workout. 🙂
A: 25# 3/3/2.75/2.5 😉 Unweighted 7/7/6/5 wow my lats were shot!
B: Rx 3+2.5 renegade rows
Lats! Make sure to mash them today.
A. 70#12, 70/10, 70×3/8, 63×3/5
B. 3 rounds, 40# dbs closest I have
Nice work, B!
A. done with red band (3 each time) and blue band (5 each time)
B. 2 Rounds + 2 renegade rows. Renegade rows done with 35# KBs; Subbed row for run due to sleeping baby at the house.
Still got it! I bet the renegade rows were fun after rowing. 🙂
A. 45×4/11; 55×4/6; 60×3/5; 55×3/4
B. Renegade rows with #35. 2 rounds + 10 renegade row and 18 box jumps ….ran 400 m …poor initial estimate 🙁
Not too shabby. What would you have changed on your original estimate?
A. 70# DB for all sets. 4/10, 4/8, 3/8, 3/6. Tempo was tough.
B. 3 + 10 RR + 20 BJ + 15m run RX.
Great work Jon! Super strong work on those pull ups!
A.
4(53#)/6
3(53#)/5
3(53#)/5
3(53#)//4
B. 3rds + 7 RR/side
*Did 1 rr = 1 push-up + 1 row L + 1 push-up + 1 row R. Turned into grunt work so probably should have used 35 DBs to keep it aerobic.
Great work Chad!
1:4×35#10/4×40#6/4×44#7/4×50#7
2:45#DB. 5 rounds 7 rows
Wayy to ascend the weight in those weighted pull-ups! Now that is what I am talking about. That two pood KB is gonna be yours in no time! And awesome score on the conditioning. You are improving my friend =)
Thnx bryce.
Just B with 50# DBs & step ups: 4 + 26
Awesome job Kyle! Killing the conditioning when time is tight. Very impressive. Try to get the strict pull-up work in later this week as it can be very beneficial to your training and strength development. Basically a squat for the upper body. Keep killing the game bud!
Lightweight here. A1) 3/3/3/3 5#
A2) 3/3/2/0 not totally strick as my feet were on ground at start, not hanging
B) 2 rounds + 10 rows
Yeah Mandi! Every little bit of weight adds up! I love that you are taking some extra steps to push just outside of your comfort zone. Good things are coming your way!
A1. 4/4/4/4 w/ 25#
A2. 5/5/5/4
B. 3 rounds + 16 Rx (1.5p KB)
… Pushup + R + L = 1 … ran 400m the first round … oops
Awesome Chris! For future reference, One Renegade Row = Push-Up + Row L + Push-Up + Row Right. I always just count my rows – in this case to 20. You just missed the second pushup. Other than that, solid job buddy! By the way, I had a conference call with your biceps and lats, and they said next time they are craving to taste 35# for the weighted pull-ups =)
A1) 4 reps @ 20# each set
A2) 7/6/6/6
B) 3rds + 19 box jumps (rows @ 45#)
Yeah buddy! Next time try pushing the envelope a bit on those weighted pull-ups and see if you can go just a little bit heavier. Even if you only get 3 reps, its awesome because your nervous system and pulling muscles get exposed to an even heavier load. Woohoo for getting stronger !
For the rows; L+R = 1? Or 10 total (5 each arm)
One Renegade Row = Push-Up + Row L + Push-Up + Row Right. I always just count my rows – in this case to 20.
A: 55# x 4, Strict Pull-Ups x 8 / 60 x 3 , 10 / 65 x3 , 8 / 65 x 3 , 9
B: 10 each arm DB Plank Rows @ 35#
4 rounds + 10 + 15
Way to work Matteo! Super strong on those strict pull-ups!
I have a weak grip so I had to use wrist straps