*Note about today’s session:
These AMRAP pieces are designed to be approached at a sustainable pace. This means that you should not be speeding up or slowing down within any of the pieces. It’s very important that you keep there aerobic, since being able to do this is what will separate you from the athletes that can push hard at the beginning, but fade out by the end of an “Open” style workout. Again, this is not threshold training; you want to keep the effort to something that you are able to breathe through. We will hit plenty of higher power work in the coming weeks and months, so don’t worry about that :).
6 minutes @85% effort:
Row 150 Meters
8 Power Snatches (75/55)
Rest 3 minutes
6 minutes @85% effort:
8 Box Jumps (step down) (24/20″)
8 Hand-Release Push-ups
8 Ball Slams
Rest 3 minutes
6 minutes @85% effort:
30 Double Unders
10 Walking Lunge Steps
5 Burpees
Rest 3 minutes
6 minutes @85% effort:
8 Wall Balls
6 Toes to Bar
2 Wall Climbs
Full Range Competition Training 
Are there prescriptions for the weight of the slam ball and WB?
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Choose what you think you do unbroken throughout and keep to the prescribed % effort. Since the slam ball is somewhat uncommon, I’ll go ahead and say 30-40# for men and 20-30 for the women
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A) 4+155
B) 5+19 (only have medballs, let it settle before picking up again rather than catching it off the rebound)
C) 6+44
D) 4+12
All were sustainable and didn’t see any drop off on times to complete a round within each particular set. All reps unbroken.
Hope you all have a great Thanksgiving! Be gentle on us for Friday Adam…I’m assuming tomorrow’s consumption and “fueling” will be excessive and delicious.
Sidebar – are you guys still selling off airdynes? If so how many do you have?
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You’ll be fine for Friday, I promise!
We are selling our AirDynes, we have 3 of them. If you want to come by and check them out, let me know! I’ve gotten pretty handy with them over the years, so I’m confident I can get them to feel almost brand new once I tune them up.
Have a Happy Thanksgiving!
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A) 4+157
B) 5+1 (See Marc’s medball comment)
C) 5+36
D) 4+1
Pretty steady pace throughout. Had 8 total trip ups on the DUs, no bueno. Everything else felt good. Wall climbs aren’t enjoyable.
Happy thanksgiving!
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Happy Thanksgiving Tom!
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Gobble Gobble
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A. 5 rounds
B. 6 rounds
C. 7 rounds
D. 5 rounds
Everthing felt really good today. Wall walks were humbling.
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Happy thanksgiving!!
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A) 5+72m
B) 6+13 (30lb med ball)
C) 7+22
D) 4+15
Kept a good pace all the way through. Everything UB. Agree with everyone. Love wall climbs
Happy thanksgiving everyone
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Worked out with Kim, yay! Still recovering from sickness, so breathing was hard. Later rounds were challenging.
A) 4 rounds + 95 m
B) 5 rounds + 3 box jumps
C) 4 rounds + 18 DUs
D) 4 rounds
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5 rounds
6 rounds
6 rounds + 30 + 6
5 rounds + 1 @30#
Today felt nice and I think I held it at 85% pretty well. Didn’t redline and didn’t have to stop moving during the amraps. Happy thanksgiving y’all!
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Well technically for the first AMRAP I got 5 rounds and 12 meters.
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A. 4+109. Felt good here
B. 5+8 (30#)
C. 5+4. DUs somehow got better as I moved through the rounds. I’m not complaining!
D. 5+2 (20# WB). This was the worst one for me, and the only time I was resting during the 6 minutes. T2Bs are finally coming along, but the wall climbs were just awful. Ball felt extra heat today too.
Overall, felt pretty good, but looking forward to resting tomorrow.
Happy Thanksgiving, y’all!
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Ball felt heavy, not heat. Shouldn’t type on my phone when fatigued.
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A. 4+150m
B. 5+3 (30#)
C. 5+27
D. 3+8+6 (20#) This one was very hard for me. Wall balls and toes to bar were no problem at all. Spent all of my time trying to get up the wall. I have a lot of trouble being inverted.
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A. 5
B. 5+8+8+3 (30#)
C. 4+30 DUs trip me up and I lose a lot of time untangling the rope from my legs.
D. 6+3 (20#)
Everything felt pretty good today. Everything went unbroken and was able to keep moving through all of the sets with only a second or two of rest here and there.
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Hey guys!
Did A,B,&C no D for me.
A. 4+150 – I also sent my barbell through the kill cliff fridge, yes, right through it😖
B. 5+8+8+6 (30#)
C. 6
Fun hopping in today, perfect thing to flush out whatever nasty cold thing I’ve got going on.
Happy Thanksgiving everyone!
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Hopped in with the young bucks (and Alecia 😍) today
A. 5 + 150m + 6
B. 5 + 8 + 8 (30#)
C. 6
D. 5
+
20 Minute ROMWOD
+
1 Big Cookie
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*CORRECTION*
A. 4+150+6
Maybe at 95% though…
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Meaning at 95% I could get 5+…
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No I could def get 6 at least
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A. 4+150+7
B. 5+8 40# ball
C. 6+30
D. 4+8+1 30# WB
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A. 4 rds
B. 5+ 2 box jumps
C. 5rds
D. 4rds
All went pretty well!
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Took this day a little too easy but wanted to rest my arm. Did do the last AMRAP because it hurt my arm.
A) 4 + 150m
B) 5 + 2
C) 3 + 30 + 10. Need to improve on DUs
D) N/A
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A. 3 + 51m
B. 3 + 8
C. 4 +44
D. 3 + 8
I enjoyed all of them equally except for D. Wall climbs ruined me.
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