Pull-ups 14, 13, 12 Bench 17, 16, 15 Squats 34, 33, 33

20,11,56 16,11,55 17,11,56

Strict pull-ups: 18pronated-16-13 supinated 135lb bench press: 18-15-13 Max squats in a minute: 43-47-50 Rested about 2-3m until the last round where I rested 5m before efforts. Tough! 188/69.5”/40

rd 1: 32, 21, 60 = 113 rd 2: 31, 20, 56 = 107 rd 3: 25, 18, 57 = 100 total: 320

95#, 60 sec rest after full rounds 110 90 80 280

Round 1: 16, 8, 40 Round 2: 12, 6, 41 Round 3: 12, 5, 44 Rx

5’8” / 170 lb / 21 / M Rx’d 35 - 21 - 56 28 - 14 - 52 25 - 16 - 62 Total 309 Reps

Strict PU: 13-13-14=40 FP: 22-22-25=69 Sq: 47-47-54=148 Total: 257 35-40 minutes On the last round...I finally found my groove and speed on squats! ☹️ 2nd WOD of the day, lots of driving & I feel nauseous and lightheaded again. There is a stomach bug going around my area...I am desperately hoping I don’t get it!

Bench (95)- 20, 17, 14 Pull-ups (kipped)- 22, 23, 20 Squats- 49, 49, 50 Legs. Are. Screaming. Thankfully, I got some extra rest between the 2nd and 3rd sets thanks to a new neighbor stopping by.

10, 15, 30 / 10, 12, 35 / 12, 10, 34 Scaled/subbed to 3 rds of : Max toenail pull-ups / Max hand release push-ups / Max air squats in 60 seconds M / 40yo / 176cm / 70kg

Completed 2019-10-04 With 115 for the BP 8, 12, 37 8, 12, 40 8, 16, 40

R1: 10, 18, 47 R2: 18, 18, 48 R3: 17, 17, 48 Kipping pull-ups, bench press unbroken at 65 lb.

Rx’d - 1min b/n sets, 2min b/n rounds R1: 30/20/60 R2: 30/20/60 R3: 30/20/60 330 reps

This is my second workout following the site. Definitely easier than Tuesdays. pullups 12 - 10 - 8 Bench @ 135 12 - 12 - 12 Air Squat 60 Seconds 30 - 22 - 30 I have to say it is a good bit of fun!!!

7/20/50 5/13/41 8/11/44

7/20/50 5/13/41 8/11/44

7/20/50 5/13/41 8/11/44

7/20/50 5/13/41 8/11/44

7/20/50 5/13/41 8/11/44

7/20/50 5/13/41 8/11/44

239 Rx 21-11-49 17-11-47 19-11-53 (Beat up from doing Mary two days ago)

8-7-7 30-32-28 42-44-40

21-5-53 16-6-52 13-5-50 90 lb

I dig the “throwback" workouts from the last couple of days! Here are some thoughts on this one: Pull-ups: I believe the goal is have athletes complete relatively large sets. I will have my athletes do a pull-up variation that allows them to complete at least 10-15 reps on the first round, but I will also attempt to keep the overall volume within reason for higher level athletes. For athletes that can complete 30-40+ kipping pull-ups, I will have them perform strict pull-ups today, unless they really want to see where their max effort kipping pull-ups are at. The main reason for having them complete strict pull-ups would be to control the overall volume and potentially reduce soreness from accumulating a high number of kipping pull-ups in 3 sets. For athletes that can perform kipping pull-ups for 10-25 rep sets, I will have them perform kipping pull-ups today. For athletes that can perform kipping pull-ups, but cannot achieve 10 reps in a set, I will have them perform the first set without assistance and the last 2 sets with band assistance to achieve 10+ reps. For athletes that cannot do pull-ups, I will have them use a band with a tension that allows them to achieve 10+ reps. If needed I will have athletes perform a ring row. Bench Press: I consider the prescribed load to be light. I will have athletes use a load that allows them to complete at least 10-15 reps on the first set. I will also ensure that spotters are used for every set! Squats: There should not really be a need for scaling this movement today. I will have athletes perform air squats at a speed and range of motion that allows them to maintain sound mechanics.

For what it's worth, I'm not a fan of this WOD, though admittedly that's largely my fault. I gave myself lots of rest to aim for max reps, but that made the whole workout seem long and boring. It also made the squats seem like mild cardio, as I couldn't go faster and maintain form. My pull ups were pathetic, a weird mix of kipping and failed butterfly. As for the bench press, I just felt awkward doing long sets with warmup weight. Anyway: 12-15-9 30-21-15 57-55-55

191 (lunges)

Rx Strict pull-ups: 17-14-10 Bench press: 14-12-10 Squats: 50-47-53

34yo female, as RX’d 10 Pullups 15 BP 50 squats

F/35 Super exciting! First time I RX'd with the weight. Not even close with pull ups yet so sub. with green band pull downs 1 - 15 -15 - 15 Bench (95 lb)!!!! :D 2 - 10 - 8 - 9 Squat 25 - 26 - 25

19/20/42-12/15/42-10-15-44

Pull Ups: 12, 13, 16 (41) Bench:15, 18, 19 (51) Squat: 53, 55, 58 (166) Total: 258

10-17-33 7-12-36 5-9-35 All strict form 22-38-104 total 164 total

Pullups: 20-18-13 Bench: 24-17-12 Squats: 48-52-60 Rx M / 30 / 5'8" / 149#

11-20-50 11-16-50 9-10-46 Total: 31-46-146 Total combined: 223

Strict Pullup - 15/18/18 (51) Bench 135# - 20/22/18 (60) Air Squat - 65/76/78 (219) 330 Reps

Pullups - 17/12/10 Bench press (52.5kg barbell) 17/14/11 Squats - 45/45/43

Strict pull ups 25-20-60 16-12-58 Done after 2 rounds this day

Pull-ups: 21-18-15 Bench(95lbs.): 30-29-29 SQT: 54-55-54 Total: 305

Pullups 20,21,18 Bench. 22,18,15 Squats. 48,44,42 Total reps= 248 rx

3 rounds Max pull ups Bench press 115lbs Squats 1min 20-20-17 25-25-25 34-40-40

35.16.59 36.21.51 36.20.52 Rx total 326reps

RX, 2 min rest between, strict pullups 20/15/49 20/15/47 20/15/48 My legs were jelly at the end.

M/34/5'10" Rx'd 1. 21-20-64 2. 23-20-67 3. 21-16-69 Total: 65-56-200 (321) Double up workouts on a day I wasn't feeling it apparently. Oh well! Life goes on.

Felt nauseous all afternoon yesterday! Running a fever and have an elevated ❤️ rate today. Long car ride tomorrow (& the next day) starting at 0500! More traveling this coming Monday. I’m going to pack & sleep instead of WOD! I am looking forward to hitting this one hard though. 😎 Soon!

Rx’ed 1=30-20-51 2=30-18-55 3=32-20-56 Total= 312 Bonus round 4= 25-17-54

Rx’d Rd. 1: 35-22-61 Rd. 2: 26-18-63 Rd.3: 26-16-62 Total reps: 329

Rx 18-10-42 15-10-41 10-10-43

58 / 172 100 lb bench press 1) 17-21-48 2) 15-21-49 3) 13-16-52

M/44 46-25-57 28-16-56 25-16-54

Great workout subbed in floor press @135 for bench. Round 1 8,20,40 Round 2 12,17,41 Round 3 10,20,37

age 46: 14-18-47; 14-18-50; 12-14-45 I previously tested this on 11-17-2014 age 41: 12-16-43; 10-17-44; 10-20-45

34/M/5’9/195 Pull ups: strict 1-26 2-16 3-13 Bench: 1-37 2-25 3-23 Squats: 1-62 2-64 3-63 316 total

Round 1: 17, 17, 64=98 reps Round 2: 16, 10, 57=84 reps Round 3: 10, 8, 50=68 reps Total 250 reps Rx

F/46/145/5’6” Kip Swing C2B BP (60lb) SQT 45sec 11. 10. 16. 23 10. 10. 13. 24 15. 12. 14. 23 It was during the 1st set that I realized I’m not sure the difference between a Kip and a Kip swing. So the first 2 round I did the midline stabilization with a couple pull up swing things in there messing up the midline. 3rd round I opted for just the mid line swing. I also changed my music that apparently helped amp it up! Ready for rest day for sure!

Max pull-ups: 10-11-10= 31 Max bench press (65#): 20-21-19 =60 Max squats 60 sec: 50-43-44=137 Total reps: 228

round 1: 30 kipping pullups 21 bench presses (115#) 50 squats round 2: 22 kipping pullups 18 bench presses (115#) 50 squats round 3: 21 kipping pullups 15 bench presses (115#) 50 squats 277 total reps

R1: 8,7,36 R2: 9,8,39 R3: 8,8,43

227 11 22 41 15 23 40 15 18 42

Pull-up (strict) - 19/17/12 Bench Press (50lb Dumbbells) - 23/18/14 Squats - 61/63/63 Today was as much a mental struggle as physical for me. Expectations vs reality. Looking forward to a rest day tomorrow.

Strict dh pullups (25# assist bands) 95# bench press 12,21,32 11,23,34 12,25,35

Playing catch up made up 190928 results there

Is each movement 1 minute or just for the air squats?

1. 33 27 25 2. 30 27 21 3. 54 52 50

Chest presses with dumbbells @ 36lbs Pull-ups = 18 - 21 - 18 = 57 Presses = 34 - 29 - 22 = 85 Squats = 47 - 59 - 62 = 168 Rd.1 squats were too deliberate. Rd.3 presses, just kind of faded out.

13 (kipping swing) - 21 - 49 11 (strict) - 20 - 49 15 (kipping swing) - 16 - 49

So apparently I did in the wrong order. Modified, 3 rounds: Max Pushups Max Pullups Max Squats in 60 seconds 40-21-48 36-18-50 25-10-49 297 reps total

Pull-ups (kipping): 30/23/20 Bench press: 16/12/10 Squats: 51/47/48

10-15-29 7-12-27 7-10-23

Michele Meschini RX/M 30-15-48 25-13-47 21-13-43

324 rep Rx R1: 33 - 20 - 57 (110 reps) R2: 32 - 20 - 52 (104 reps) R3: 30 - 20 - 60 (110 reps)

Scaled to strict pull ups/BP with 50# db's/sqts 17/17/41 15/15/35 13/14/40 1 min rest btwn exercises/2 min rest btwn rnds I'm not sure I remember how to kip a pull up anymore:) I practice the kip swing in warm ups, but not for pull ups. m/49/175

Bench 45kg(99lb) 35-18-46 20-11-42 22-11-35

15-10-45 20-12-47 21-15-50

Rx 1. 31, 25, 49 2. 22, 20, 47 3. 19, 20, 46

Done after a 21-15-9 with pull-ups this morning, 5x5 bench yesterday, and heavy squats 2 days ago. So I was off to a good start! Max pull-ups in 1 minute: 23-23-21 Max bench press, 105#: 21-19-19 Max squats in 1 minute: 51-53-55 285 total reps

This looks fun!

Warm-up for 191002: GENERAL WARM-UP 2 rounds of: 1 minute of single-unders 10 Pass-throughs with a PVC 10 Overhead squats with a PVC 5/5 Push-ups to side plank SPECIFIC WARM-UP Pull-ups 2 sets of 5 kip swings 2 sets of 2 kip swings + 1 kip 2 sets of 2 kip swings + 1 pull-up 3 pull-ups Air squats 10 squat therapy reps (3-secs down & up) 15 air squats Bench press Perform all reps with an empty barbell: 5 narrow-grip bench presses 5 wide-grip bench presses 5 shoulder-width bench presses Build-up Perform 3 sets of 3 bench press reps, increasing in load. > After the last set, perform 3 pull-ups and 3 air squats.

INTENDED STIMULUS . Okay, let's reach! Let's make this one hurt. This one is straight forward. We want to max out on each and every set. For this to be most productive, we have to guarantee that the skill you are practicing is within the zone in which you can really reach. This is about stamina, not strength. Consider the bench press, for example. This is not meant to be a heavy day. If you are only getting 3-4 reps on the bench press, you are turning it into one and missing the point. We want a weight at which you can get a fair amount of reps. The last reps of each set should target your muscle endurance more than absolute force capacity. The pull-ups are similar to the bench. Modify the movement to something that allows you to get to that muscle fatigue scenario. Don't underestimate the power of a max set of kip swings. For the air squats, the situation is a little different. You can squat the whole minute no matter what, but we want more than that. YOU want more than that. Choose a time window in which you can go for those squats with anger and tenacity - no stopping, not slowing down. Decrease the time if needed. If you let it, today is a fucking beast! BURN! Note: "any pace" means rest as much as needed between sets. OPTIONS FOR SCALES Pull-ups: kip swings + chest-to-bar rack pull-ups*, or if you can do gymnastics kipping pull-ups with a band then that is an option. Bench Press: choose a lot that you allows you to do fifteen or more reps. Squats: if you cannot keep up the intensity and the speed for the whole minute consider ding just 45 seconds. *Do a max set of kip swings and follow immediately with a max set of chest-to-bar rack pull-ups. You can use the bar you have for your bench press.

Champions Club Scaling Notes RANT: Max reps always comes with the caveat of 1) having the coordination to go fast and 2) having a combination of strength and stamina to carry out the reps for long enough to make you feel like death after. If your max set of pull-ups is 7, for example, then use that as a testing mark but not as a set for the workout, itself. Set a time cap. I SHOULD TRY THIS RX’D IF: I’m in the 20s-30s at least for the pull-ups/bench press and 50s for squats. GROUP VERSION: 3 rounds, 2:00 stations of each exercise. No rest in between. Squats can be 1:00 for fast people and give them a 1-minute rest before going back to pull-ups. Also floor press instead of bench press. INJURY VERSION: Themes are: stamina/strength mix, rest, pulling, pushing, squatting. Should be able to find three exercises you can do to test max reps on. WARMUP: Kip — pull-up prep Squat — obvs Jump rope — always Push-up (wide grip) — bench press prep [insert thing you suck at] GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7. Done at a true max reps effort this will be very, very unpleasant

Globo scale: as rxed. Dumbbell sub 50/35lb dumbbell bench press and if no pullup bar dumbbells upright rows, same weight. Bodyweight sub is hand release push ups.

This is awesome.