Training (2p)
A1. 1 Trip Heavy Carries (150#)
Rest 30 Seconds
A2. 6-10 Strict HSPU
Rest 30 Seconds
A3. Banded Pressdowns
Rest 3m, x3
B.
30-20-10
DL (225)
Heavy KBS
1 Trip Plate Push
*9:23
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Tuesday, June 28, 2016
28 June
Training (2p)
A1. 1 Trip Heavy Carries (150#)
Rest 30 Seconds
A2. 6-10 Strict HSPU
Rest 30 Seconds
A3. Banded Pressdowns
Rest 3m, x3
B.
30-20-10
DL (225)
Heavy KBS
1 Trip Plate Push
*9:23
A1. 1 Trip Heavy Carries (150#)
Rest 30 Seconds
A2. 6-10 Strict HSPU
Rest 30 Seconds
A3. Banded Pressdowns
Rest 3m, x3
B.
30-20-10
DL (225)
Heavy KBS
1 Trip Plate Push
*9:23
Monday, June 27, 2016
27 June
Training (1p)
A. Build to a 1RM OHS
*300
*Came late to the party for this one and wasn't able to warm-up, 1st set was 155....not recommended to try this strategy.
B. Build to a tough Back Squat Single
*365
C. 20 Squat Snatches for Time @ 205#
*6:53
*Probably had 4-5 misses.
D. 5k Row With a Partner
*Every Switch, partner must run 400m before getting back on.
*Pace had to be 1:56.0 for final average. 10 burpees for every 0.1 off of pace (faster or slower)
*19:20 (No Penalty)
A. Build to a 1RM OHS
*300
*Came late to the party for this one and wasn't able to warm-up, 1st set was 155....not recommended to try this strategy.
B. Build to a tough Back Squat Single
*365
C. 20 Squat Snatches for Time @ 205#
*6:53
*Probably had 4-5 misses.
D. 5k Row With a Partner
*Every Switch, partner must run 400m before getting back on.
*Pace had to be 1:56.0 for final average. 10 burpees for every 0.1 off of pace (faster or slower)
*19:20 (No Penalty)
Saturday, June 25, 2016
25 June
Training (7a)
A. 6 Rounds Tabata At Each Station
*Assault Bike - 60
*DL (225) - 47
*Row (Cals) - 46
*Over The Box Jumps (24) - 64
*217 Total
B. 14m AMRAP
5 Heavy SB
7 Heavy WB
9 Pullups
200m Run
*5 Rounds
A. 6 Rounds Tabata At Each Station
*Assault Bike - 60
*DL (225) - 47
*Row (Cals) - 46
*Over The Box Jumps (24) - 64
*217 Total
B. 14m AMRAP
5 Heavy SB
7 Heavy WB
9 Pullups
200m Run
*5 Rounds
Friday, June 24, 2016
24 June
Training 2p
A. With a Partner (Agnew)
30 Clean and Jerks (135)
100' HS Walk
30 Clean and Jerks (155)
100' HS Walk
30 Clean and Jerks (185)
100' HS Walk
30 Clean and Jerks (205)
100' HS Walk
30 Clean and Jerks (225)
100' HS Walk
*22:35
B. Strict Press
135x7, 7, 7, 7
95 x12, 12, 12
A. With a Partner (Agnew)
30 Clean and Jerks (135)
100' HS Walk
30 Clean and Jerks (155)
100' HS Walk
30 Clean and Jerks (185)
100' HS Walk
30 Clean and Jerks (205)
100' HS Walk
30 Clean and Jerks (225)
100' HS Walk
*22:35
B. Strict Press
135x7, 7, 7, 7
95 x12, 12, 12
Wednesday, June 22, 2016
22 June
Training (2p)
A.
5 Rounds
10 Bench @ 225
50 DU's
10 Tire Flips
Rest 2m B/W Rounds
*21:25 Total Time
B.
16m AMRAP:
30 Cal Row
30 Over The Bar Burpees
60 OHS (115)
60 WB
1+62
A.
5 Rounds
10 Bench @ 225
50 DU's
10 Tire Flips
Rest 2m B/W Rounds
*21:25 Total Time
B.
16m AMRAP:
30 Cal Row
30 Over The Bar Burpees
60 OHS (115)
60 WB
1+62
Tuesday, June 21, 2016
21 June
Training (3p)
A. 3 TnG Power Snatches On The 1:15, for 10 sets
*185
*2 Misses
B. For Time:
18 Cal Assault Bike
7-5-3
Squat Snatch
Muscle-Ups
*18 Cal Assault Bike at beginning of each round
*9:24
A. 3 TnG Power Snatches On The 1:15, for 10 sets
*185
*2 Misses
B. For Time:
18 Cal Assault Bike
7-5-3
Squat Snatch
Muscle-Ups
*18 Cal Assault Bike at beginning of each round
*9:24
Monday, June 20, 2016
20 June
Training (2p)
A.
7 Sets of 5 Deadlifts @ 325#
*Complete
*Rest 2m B/W
B.
EMOM For 15m
Min 1: 7 KB Thrusters (1.5)
Min 2: 1 Lap MB Bear Hug (100#)
Min 3: Max T2B
*Score is total T2B
*54 T2B
*Bear Hugs Were Miserable. Upper back blew up and breathing was miserable.
A.
7 Sets of 5 Deadlifts @ 325#
*Complete
*Rest 2m B/W
B.
EMOM For 15m
Min 1: 7 KB Thrusters (1.5)
Min 2: 1 Lap MB Bear Hug (100#)
Min 3: Max T2B
*Score is total T2B
*54 T2B
*Bear Hugs Were Miserable. Upper back blew up and breathing was miserable.
Wednesday, June 15, 2016
15 June
Training (3p)
A. Banded Back Squats
3 Reps Every 2m For 20m
*225#
B. Banded Bench Press
5 Reps Every Minute for 10m
*135#
C. Deadlifts
1 Rep On The 30 Seconds For 10m
*315#
D.
1k Row
25 OTB Jumps (24)
Then:
21-15-9
DL (225)
T2B
*9:43
A. Banded Back Squats
3 Reps Every 2m For 20m
*225#
B. Banded Bench Press
5 Reps Every Minute for 10m
*135#
C. Deadlifts
1 Rep On The 30 Seconds For 10m
*315#
D.
1k Row
25 OTB Jumps (24)
Then:
21-15-9
DL (225)
T2B
*9:43
Tuesday, June 14, 2016
14 June
Training (2p)
A.
With A Partner For Time:
50-40-30-20-10
Assault Bike Calories
Rest = 1:1
*4:44
B.
15m AMRAP
50 Clean and Jerks (155)
50 Clean and Jerks (185)
Max Clean and Jerks (225)
*43 Clean and Jerks @ 225#
*Completed with a team of 3
C.
1 Mile Run
A.
With A Partner For Time:
50-40-30-20-10
Assault Bike Calories
Rest = 1:1
*4:44
B.
15m AMRAP
50 Clean and Jerks (155)
50 Clean and Jerks (185)
Max Clean and Jerks (225)
*43 Clean and Jerks @ 225#
*Completed with a team of 3
C.
1 Mile Run
Monday, June 13, 2016
13 June
Training (3p)
A.
Teams of 2:
5 Rounds of:
25 Cal Assault Bike
200 Yard Shuttle (20 yard increments)
10 U/B Thrusters (135)
*Alternate every round with partner. Round 5 you can break up however you want.
*12:15
B.
Every 3m For 12m:
3 TnG PC - 3 HSC - 1 PJ
*165
*185
*205
*225
A.
Teams of 2:
5 Rounds of:
25 Cal Assault Bike
200 Yard Shuttle (20 yard increments)
10 U/B Thrusters (135)
*Alternate every round with partner. Round 5 you can break up however you want.
*12:15
B.
Every 3m For 12m:
3 TnG PC - 3 HSC - 1 PJ
*165
*185
*205
*225
Saturday, June 11, 2016
11 June
Training (7a)
Part A.
100 Thrusters @ 115#
100 Over The Box Jumps
*Every Break complete 1 Round of "DT"
*Teams of 3
*Every person must run (1) 400m Run and (1) 200m Run
*9:55
Part B.
500m Row Each
*1:34 Goal Pace
*1 Bar Facing Burpee for every second over Pace that you row.
*1:54 For Girls
Part A.
100 Thrusters @ 115#
100 Over The Box Jumps
*Every Break complete 1 Round of "DT"
*Teams of 3
*Every person must run (1) 400m Run and (1) 200m Run
*9:55
Part B.
500m Row Each
*1:34 Goal Pace
*1 Bar Facing Burpee for every second over Pace that you row.
*1:54 For Girls
Friday, June 10, 2016
10 June
Training (2p)
20m AMRAP:
"Kipping" Regional Nate
4 Muscle-ups
7 HSPU
12 KB Snatches (2)
*7+11 Reps
20m AMRAP:
"Kipping" Regional Nate
4 Muscle-ups
7 HSPU
12 KB Snatches (2)
*7+11 Reps
Wednesday, June 8, 2016
8 June
Training (2p)
A.
30 Cal Assault Bike
25 Yard HS Walk
Rest 4m, x3
2:20-2:30 for all 3 Rounds
B.
OHD Stability Work
*35# Bar + Blue KB's OHD for 60 seconds, rest 2m, x3
A.
30 Cal Assault Bike
25 Yard HS Walk
Rest 4m, x3
2:20-2:30 for all 3 Rounds
B.
OHD Stability Work
*35# Bar + Blue KB's OHD for 60 seconds, rest 2m, x3
Tuesday, June 7, 2016
Monday, June 6, 2016
6 June
Training (2p)
A.
4 Sets of Strict Pullups, rest 90 seconds b/w
*15-8-8-7
B.
Tabata Pushups
*10
C.
"ICON 3"
12 Front Squats
9 Clean and Jerks
6 Snatch
*225
*6:45
*Clean and Jerks were super slow. U/B FS and singles for rest. No misses. Was conservative on the rest with the snatches, figured that each miss would cost me about 60 seconds.
A.
4 Sets of Strict Pullups, rest 90 seconds b/w
*15-8-8-7
B.
Tabata Pushups
*10
C.
"ICON 3"
12 Front Squats
9 Clean and Jerks
6 Snatch
*225
*6:45
*Clean and Jerks were super slow. U/B FS and singles for rest. No misses. Was conservative on the rest with the snatches, figured that each miss would cost me about 60 seconds.
Saturday, June 4, 2016
4 June
Training (7a)
Tested Group WOD (Teams of 3)
7m Amrap @ Each Station (4m B/W Stations)
Station 1:
Unknown Distance SB Run (Poplar Woods Entrance) (30/20)
W/Remaining Time Complete As Many Sets As Possible Of:
-3 U/B Thrusters (135/85)
*13 Sets
Station 2:
2 Laps Prowler (Vertical Bars / Low Horizontal Bars
W/Remaining Time As Many Rounds As Possible Of:
-5 Burpee Box Jumps (30/24)
-5 Heavy Slamballs (50/30)
-5 Plyo Lunges
*8+12 Reps
Station 3:
120 Cal Assault Bike (Girls 75)
W/Remaining Time Complete As Many Sets As Possible Of:
-Z Press (65/45)
*178 Reps
Tested Group WOD (Teams of 3)
7m Amrap @ Each Station (4m B/W Stations)
Station 1:
Unknown Distance SB Run (Poplar Woods Entrance) (30/20)
W/Remaining Time Complete As Many Sets As Possible Of:
-3 U/B Thrusters (135/85)
*13 Sets
Station 2:
2 Laps Prowler (Vertical Bars / Low Horizontal Bars
W/Remaining Time As Many Rounds As Possible Of:
-5 Burpee Box Jumps (30/24)
-5 Heavy Slamballs (50/30)
-5 Plyo Lunges
*8+12 Reps
Station 3:
120 Cal Assault Bike (Girls 75)
W/Remaining Time Complete As Many Sets As Possible Of:
-Z Press (65/45)
*178 Reps
Friday, June 3, 2016
3 June
Training (3p)
A. Tempo OHS @ 2222 From Class WOD
Rest 3m, x3
*185 For All
B. Workout From Spealler
15m Amrap
10 Muscle-Ups
15 Thrusters (155)
25 Over The Box Jumps (24)
50 T2B
100 Cal Row
200 DU's
*Finished 94 DU's
*T2B crushed me...have zero volume with gymnastics right now...not fun for a workout like this.
A. Tempo OHS @ 2222 From Class WOD
Rest 3m, x3
*185 For All
B. Workout From Spealler
15m Amrap
10 Muscle-Ups
15 Thrusters (155)
25 Over The Box Jumps (24)
50 T2B
100 Cal Row
200 DU's
*Finished 94 DU's
*T2B crushed me...have zero volume with gymnastics right now...not fun for a workout like this.
Wednesday, June 1, 2016
1 June
Training (2p)
A.
2 Rounds for Time:
5 Snatches @ 155
4 Snatches @ 185
3 Snatches @ 205
2 Snatches @ 225
1 Snatch @ 235
*13:27
*1 Miss @ 205 and 1 Miss @ 225 first round.
B.
A1. 5 Back Squat
Rest 20 Seconds
A2. 20 Second Hanging L-Sit from Pullup Bars
Rest 3m, x5
*285
*295
*305
*305
*305
A.
2 Rounds for Time:
5 Snatches @ 155
4 Snatches @ 185
3 Snatches @ 205
2 Snatches @ 225
1 Snatch @ 235
*13:27
*1 Miss @ 205 and 1 Miss @ 225 first round.
B.
A1. 5 Back Squat
Rest 20 Seconds
A2. 20 Second Hanging L-Sit from Pullup Bars
Rest 3m, x5
*285
*295
*305
*305
*305
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