December 2nd, 2015

*Just like last week, the goal here is sustainable, aerobic effort.Β  There is no prescribed weight on the KB (or the Wall Ball, for that matter), to allow for variation from person to person in terms of what can be done below threshold.Β  If you are feeling extra shitty, there is nothing wrong (I repeat, NOTHING WRONG) with going a little lighter on these movements and feeling smooth throughout.Β  Again, there are times to go heavy and “grind it out,” or to “go there” (meaning hit the redline and keep pushing), but today is not one of those times.Β  I should be able to turn the music off during this session and hear everyone breathing, not grunting or gasping.

8 minutes @85% effort:
Assault Bike 15/12 Calories (AirDyne is 20/15)
12 Kettlebell Snatches (6 Left/6 Right)
6 Burpees

Rest 3 minutes

8 minutes @85% effort:
10 Box Jumps (step down)
8 Toes to Bar
6 Ring Dips

Rest 3 minutes

8 minutes @85% effort:
30 Double Unders
10 Wall Balls
10 Situps

Rest 3 minutes

8 minutes @85% effort:
Assault Bike 15/12 Calories (AirDyne is 20/15)
12 Kettlebell Snatches (6 Left/6 Right)
6 Burpees

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14 Comments

  1. A) 3+20+12 (35lb kb)
    B) 6+16
    C) 5+40 (20 wb)
    D) 3+8

    Couldn’t keep the same pace on the last emom. Overall felt good and was moving well at 85%

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  2. 3+11 (12 cal/16 kg)
    5+10+4.
    6
    3+4 (12 cal/16kg)

    Everything felt pretty smooth here except the T2B. I managed the first two rounds UB, bus as soon as I lose them, I can only manage singles, which significantly slows me down.

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  3. 3+13 (15cal/24kg)
    +
    6 (24″)
    +
    6+10 (20lb)
    +
    3+1 (15cal/24kg)

    Body felt good today. Did not feel too banged up from the week. Was able to move pretty well the entire time. Last 8 minutes was certainly a struggle.

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  4. 3+12 @ 16 kg kb
    4+1
    5+30 @ 14lb wall ball
    3+4

    Everything felt good except the ring dips and t2b. Again struggles with body weight gymnasticy things. Happy we’re getting all this practice in!

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  5. 4+8 cals @24kg

    7+8 box jumps @24″

    6+1 double under @ 30#

    3 + 15 cals @24kg (this round was tough)

    Overall wasn’t too winded except the last round was a grind. Really tried to honor the “music turned off, shouldn’t hear panting” piece of Adams post. Think I did well with that. Glad for a rest day.

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  6. A. 3+15+6 @ 20kg
    B. 6
    C. 5 @ 20#
    D. 3
    By the end of C I was gasping, not quite sure why. D was a struggle and I couldn’t keep the same pace.

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  7. A. 3+0 @16kg; left arm a bit weaker
    B. 4+10 dips felt strong, even did some w/o kip; i love the gymnastic stuff; did 10 t2b by mistake on 2 rounds lol
    C. 5+4 @ 14# – had some trouble with double unders tonight
    D. 2+9 the assault bike; this is where I died

    ** ate well this week, have not been sleeping properly at all. Hopefully can get back on track next week

    **so grateful to have been able to workout with Alyssa tonight and not do all this alone

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  8. A) 3+30 (20 cal on AD, 24kg)
    B) 7 (UB until rds 6 (t2b: 5+3; rd:4+2) and rd 7 (t2b: 3+3+1+1; rd:3+2+1)
    C) 6+37 (UB double unders, WB @ 20#)
    D) 3+13- feel very labored for this part, not breathing, more in just getting myself moving)

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  9. A. 3+24 (12kg) could’ve gone heavier on the snatches but my lats are super junkie and felt like my shoulders were going to pop out of their sockets!
    B. 5+15 -all dips strict and did first 4 rounds unbroken on T2B and dips, took maybe 10-15 secs longer rest between movements to make sure i could hit the 8 / 6 unbroken
    C. 5+11 @14# to 10ft mark, did the WB unbroken! i hate those things…
    D. 3+5 -wow, those cals just did not move

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  10. A. 4+1 (20kg) could have gone heavier on this, but shoulders have been feeling beat.
    B. 6+10 Ring dips normally make my chest feel like it’s ripping apart but today they felt good.
    C. 6+20
    D. 4

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  11. Made this one up on thursday. Felt very sluggish today and really felt slow throughout at 85%

    A. 3 + 4 burpees @16kg
    B. 4 + 6 T2B
    C. 5 rounds even with 14lb
    D. 3 rounds

    First 2 rounds of ring dips were strict. T2B were unbroken first 2 rounds, then 2 sets.

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