Thursday, April 18, 2019

Weakness Work/Progression/Strength
Training (Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min)
List is not all inclusive, use progressions to build up/develop
15min set-up and prep for EMOM Training
Alternating EMOM for 28 minutes
– 1-2 Rope Climb w/feet or Legless
– 8 Pistols (4 each leg)
– 2-4 Squat/Pwr Clean at 50-75% of 1 RM
– 2-4 Squat/Pwr Snatch at 50-75% of 1 RM – 2-5 Muscle-ups (bar or ring)
– 3-5 Ring Dips (strict or kipping)
– 3-5 Pull-ups (strict or kipping)
– 3-10 HSPU deficit, parallette, strict, kip
– 10-50ft Handstand Walk
– 30-40 Double unders or 10-15 attempts
– ODD Lifts/ Odd Objects
i.e. 1st min = 2 MU progressions – 2nd min = 4 HSPU – 3rd min = 6 Pistols 4th min = Rest

12 thoughts on “Thursday, April 18, 2019”

  1. Jeremy Fullingim

    1st: 5 strict pull-ups – completed
    2nd: 5 strict ring dips – completed
    3rd: 1 bar muscle up (* successful for 3, rest of them multiple fails.)
    โ€” between sets worked also on handstand walks and did GHDs

  2. Chadwick Warren

    1st min 1 Squat Clean @ 315lbs completed 6/7 rounds
    2nd min 8 pistols
    3rd min 8 GHD
    Didnโ€™t go crazy just wanted to work some heavy cleans

  3. Minute 1: 10dball cleans 100#
    Minute 2: 100ft rope sled pull with (45# plate)
    Minute 3: 100ft dball carry 150#

    Whew that dball carry was very tough

    Fun day

  4. Minute 1: 100ft rope sled pull with (45# plate)

    Minute 2: 15′ Rope Climb (got about 3 of these) the others were around the 12′ mark

    Minute 3: 9 dball cleans 100# (got 11 on last round)

    1st time getting a 15′ rope climb ๐Ÿ™‚

    Great class – thanks Breck!

  5. I chose two weakness (higher rope, push ups) and one fun thing.
    7 rounds was a good workout!

    12โ€™ rope climbs
    10 push ups
    10 sandbag squat cleans 35#

  6. min 1 – 2 rds 10 shoot thru / 5 rds 1 peg board
    min 2 – 100 # dball cleans – 1 rd 10, 8 the rest
    min 3 – 40 dubs

  7. 4 sets of
    Strict HSPU – 5/3/2/3
    Ring MU – 2/3/2/3
    Squats @275 – 5/5/5/5
    3 sets of
    15โ€™ legless rope climbs – 1/1/1
    Yoke carry – 145 hanging wt for 125โ€™
    Sand Bag Squat Cleans – 5/5/5

  8. Minute 1: 5 Strict HSPU, 2 Strict C2B
    Minute 2: Squat Snatch 5 to 6 @ 95# touch and go
    Minute 3: 10 Cal Bike
    โ€”
    1 Mile run
    โ€”
    5 x 3 @ 225# with 2 sec pause squats

  9. At home wod
    10rounds for time
    10cals assault bike
    10T2B all unbroken
    Time=16:14
    Cardio is a weakness for me so worked on that.

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