Training (7a)
A.
18:00 Clock Counting Down
-1 Mile Slamball Run
Then AMRAP With Time Remaining Of:
50 Cal Row
50 Cal Assault Bike
50 S2O (135)
50 Synchronized BFB
*1+36 Cals
Rest Exactly 5:00
B.
50 Yard Wheelbarrow Walk On Sliders
21 Power Cleans (155)
50 Yard WB Walk
15 PC (185)
50 Yard WB Walk
9 PC (205)
*3:45
C.
1 Suicide
Max U/B Wallballs as Team
*each teammate must run suicide relay before helping out with WB
*196 Wallballs
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Saturday, July 30, 2016
Friday, July 29, 2016
29 July
Training (2p)
A.
10 Rounds For Time:
1 Muscle-Up
2 Squat Cleans (225)
3 HSPU
4 Over The Bar Burpees
*13:23
A.
10 Rounds For Time:
1 Muscle-Up
2 Squat Cleans (225)
3 HSPU
4 Over The Bar Burpees
*13:23
Monday, July 25, 2016
25 July
Training (2p)
A. Power Snatch
6 Reps On The 2 Minutes for 12m
*145
B. Deadlift
4 Reps on the 3m for 12m
*360
C.
18 Cal Assault Bike
50 Yard Seal Crawl
5 TnG Clean and Jerks (135)
Rest 3:30, x3
*2:29
*2:51
*2:26
D.
EMOM For 15m
Min 1: 10 DL (225)
Min 2: SB Suicide (150 Yards)
Min 3: Max Wallballs
*102 Wallballs
A. Power Snatch
6 Reps On The 2 Minutes for 12m
*145
B. Deadlift
4 Reps on the 3m for 12m
*360
C.
18 Cal Assault Bike
50 Yard Seal Crawl
5 TnG Clean and Jerks (135)
Rest 3:30, x3
*2:29
*2:51
*2:26
D.
EMOM For 15m
Min 1: 10 DL (225)
Min 2: SB Suicide (150 Yards)
Min 3: Max Wallballs
*102 Wallballs
Saturday, July 23, 2016
23 July
Training (7a)
Tested A Version of the Class WOD
30m AMRAP:
100 Burpees
1 Lap Plank Pushes
100 Box Jumps (24/20)
1 Lap Plank Pushes
100 Cal Assault Bike
1 Lap Plank Pushes
100 Hang Power Cleans
1 Lap Plank Pushes
*1+100 Cal Assault Bike
*We had a team of 4 and it was still one of the most miserable WODs we have done in a long time.
Tested A Version of the Class WOD
30m AMRAP:
100 Burpees
1 Lap Plank Pushes
100 Box Jumps (24/20)
1 Lap Plank Pushes
100 Cal Assault Bike
1 Lap Plank Pushes
100 Hang Power Cleans
1 Lap Plank Pushes
*1+100 Cal Assault Bike
*We had a team of 4 and it was still one of the most miserable WODs we have done in a long time.
Friday, July 22, 2016
22 July
Training (2p)
A. 20 Squat Snatches For Time @ 210#
*6:40
*Missed 3 times.
*Last week did 205# in 5:24
B. 5 Squat Cleans For Time @ 275#
Rest 3m, x5
*2:01 (4)
*2:05 (3)
*2:10 (2)
*1:55 (4) (225#)
*Didn't Do
C. 12-9-6
DL (315)
Thrusters (165)
*6:28
A. 20 Squat Snatches For Time @ 210#
*6:40
*Missed 3 times.
*Last week did 205# in 5:24
B. 5 Squat Cleans For Time @ 275#
Rest 3m, x5
*2:01 (4)
*2:05 (3)
*2:10 (2)
*1:55 (4) (225#)
*Didn't Do
C. 12-9-6
DL (315)
Thrusters (165)
*6:28
Wednesday, July 20, 2016
20 July
Training (2p)
A. 12M EMOM
Min 1: Reverse Lunges
Min 2: Broad Jump SB Throws
Min 3: Box Jumps (Single Leg)
B.
3 Rounds For Time
200m Run
12 OHS (155)
12 T2B
*6:24
A. 12M EMOM
Min 1: Reverse Lunges
Min 2: Broad Jump SB Throws
Min 3: Box Jumps (Single Leg)
B.
3 Rounds For Time
200m Run
12 OHS (155)
12 T2B
*6:24
Tuesday, July 19, 2016
19 July
Training (10a)
A.
5 Burpees AFAP
10 Sec Assault Sprint (Max RPM)
Rest 3m, x6
*115
*116
*114
*115
*115
*115
B.
5 Push Press (155)
10 Sec Assault Sprint (Max RPM)
5 Push Press (155)
*115/32 sec
*115/33
*113/34
*115/34
*113/35
*114/34
C.
16m AMRAP:
1 Hill Suicide
15 DL (225)
15 OTB Jumps (24")
15 Pullups
*3+Suicide
A.
5 Burpees AFAP
10 Sec Assault Sprint (Max RPM)
Rest 3m, x6
*115
*116
*114
*115
*115
*115
B.
5 Push Press (155)
10 Sec Assault Sprint (Max RPM)
5 Push Press (155)
*115/32 sec
*115/33
*113/34
*115/34
*113/35
*114/34
C.
16m AMRAP:
1 Hill Suicide
15 DL (225)
15 OTB Jumps (24")
15 Pullups
*3+Suicide
Monday, July 18, 2016
18 July
Training (2p)
Jumped In With Kyle
A. DL @ 31X1, 3-4 Reps, Rest 2m, x5
*315 For All (Hooked)
B. FS @ 32X1, 4 Reps, Rest 2m, x5
*225, 230, 235, 240, 240
C. Banded Split Squats, 6 reps each leg, x4
*Used Blue KB's for first 2 sets, Red KB's for final 2 sets.
Jumped In With Kyle
A. DL @ 31X1, 3-4 Reps, Rest 2m, x5
*315 For All (Hooked)
B. FS @ 32X1, 4 Reps, Rest 2m, x5
*225, 230, 235, 240, 240
C. Banded Split Squats, 6 reps each leg, x4
*Used Blue KB's for first 2 sets, Red KB's for final 2 sets.
Saturday, July 16, 2016
16 July
Training (7a)
Part A:
As Many Completed Rounds As Possible In 8m:
20 Cal Assault Bike / 10 Cal Assault Bike / 12 Cal Row
100#/50# Bear Hug Trip
10 Burpee Over The Box (24/20)
*5+10
Part B:
While 1 partner holds 25/15# plate out in front of them:
Complete AMRAP in 8m of:
30 Du's or 50 Singles
1 PC - 2 HPC - 3 PJ (155/95)
30 KBS (Red/Blue)
*Can only work while 1 person holds the plate out directly in front. Arms straight.
*5 Rounds
Part C:
In 8m, Find Total Load:
Team 10RM Thruster
*add 3 loads together
*170x8
Friday, July 15, 2016
15 July
Training (230p)
A. 20 Squat Snatch For Time @ 205#
*5:29
*This was 5 seconds slower than last week but we had 3 people sharing a bar. No misses and had 4 doubles.
B. 3 Squat Cleans @ 230#
2 Squat Cleans @ 270#
1 Squat Clean @ 290#
Rest 3m, x3
*Round 1 Missed 290#
*Round 2 Missed 290#
*Round 3 Stayed @ 270# for Final Rep and got it
*All around 1:30-1:38
C. 12m EMOM
Odd: 6 DL @ 315#
Even: 2 FS @ 275#
*Complete
D. 15m EMOM
Min 1: 4 Reps PC @ 225#
Min 2: 4 Reps Thruster @ 165#
Min 3: 4 Reps Power Snatch @ 165#
*Complete
A. 20 Squat Snatch For Time @ 205#
*5:29
*This was 5 seconds slower than last week but we had 3 people sharing a bar. No misses and had 4 doubles.
B. 3 Squat Cleans @ 230#
2 Squat Cleans @ 270#
1 Squat Clean @ 290#
Rest 3m, x3
*Round 1 Missed 290#
*Round 2 Missed 290#
*Round 3 Stayed @ 270# for Final Rep and got it
*All around 1:30-1:38
C. 12m EMOM
Odd: 6 DL @ 315#
Even: 2 FS @ 275#
*Complete
D. 15m EMOM
Min 1: 4 Reps PC @ 225#
Min 2: 4 Reps Thruster @ 165#
Min 3: 4 Reps Power Snatch @ 165#
*Complete
Wednesday, July 13, 2016
13 July
Training (3p)
A. Back Squats (4x5)
*225/275/275/275
B. 15m AMRAP:
60 Cal Row
50 Thrusters (45)
40 SDLHP (95)
30 HPC (145)
20 Over The Bar Burpees
10 Thrusters (145)
400m SB Run (30)
*Finished half the run. Pretty miserable
A. Back Squats (4x5)
*225/275/275/275
B. 15m AMRAP:
60 Cal Row
50 Thrusters (45)
40 SDLHP (95)
30 HPC (145)
20 Over The Bar Burpees
10 Thrusters (145)
400m SB Run (30)
*Finished half the run. Pretty miserable
Monday, July 11, 2016
11 July
Training (2p)
A. EMOM for 10m
3 Position Snatch (Top To Bottom)
*135
*Complete
B. EMOM for 10m
1 Squat Snatch @ 215#
*1 Miss, 10/11
C. 3 DL @ 355 on the 90 Seconds for 10 Sets
*Complete
D. 30/30 Assault Bike, x8
*84 Cals
30/30 Ski, x8
*104 Cals
A. EMOM for 10m
3 Position Snatch (Top To Bottom)
*135
*Complete
B. EMOM for 10m
1 Squat Snatch @ 215#
*1 Miss, 10/11
C. 3 DL @ 355 on the 90 Seconds for 10 Sets
*Complete
D. 30/30 Assault Bike, x8
*84 Cals
30/30 Ski, x8
*104 Cals
Saturday, July 9, 2016
9 July
Training (7a)
Ran Thru Team WOD:
Teams of 3:
500-400-300-200m Row Each
*Added Run + Bataan
*18:50
Then:
30-20-10
WB
KBS (1.5/1)
400 - 200 - 200m Run
*14:10
Ran Thru Team WOD:
Teams of 3:
500-400-300-200m Row Each
*Added Run + Bataan
*18:50
Then:
30-20-10
WB
KBS (1.5/1)
400 - 200 - 200m Run
*14:10
Friday, July 8, 2016
8 July
Training (3p)
Trained With Kyle
A. 20 Squat Snatch For Time @ 205#
*5:24
*This was about 2 minutes faster than previous attempt.
B. Squat Cleans
3 @ 225#
2 @ 245#
1 @ 265#
Rest 3m, x3
*90s, 95s, 125s
*This was really tough for me.
C. 20m EMOM
Even: 6 DL @ 315#
Odd: 3 FS @ 275#
*Scaled FS to 2 reps then 1 rep. Brutal
Trained With Kyle
A. 20 Squat Snatch For Time @ 205#
*5:24
*This was about 2 minutes faster than previous attempt.
B. Squat Cleans
3 @ 225#
2 @ 245#
1 @ 265#
Rest 3m, x3
*90s, 95s, 125s
*This was really tough for me.
C. 20m EMOM
Even: 6 DL @ 315#
Odd: 3 FS @ 275#
*Scaled FS to 2 reps then 1 rep. Brutal
Wednesday, July 6, 2016
6 July
Training (3p)
Tested A Class WOD For Later In The Week
15m EMOM
Min 1: Max Cals On Assault Bike
Min 2: BB
>20 Cals = 8 HPC
16-19 Cals = 6 Thrusters
<15 Cals = 6 Clean and Jerks
*135/95
Min 3: 8 Heavy Slamballs (50/30)
*Completed all 15 Rounds.
*>20 Cals all 5 rounds
Tested A Class WOD For Later In The Week
15m EMOM
Min 1: Max Cals On Assault Bike
Min 2: BB
>20 Cals = 8 HPC
16-19 Cals = 6 Thrusters
<15 Cals = 6 Clean and Jerks
*135/95
Min 3: 8 Heavy Slamballs (50/30)
*Completed all 15 Rounds.
*>20 Cals all 5 rounds
Tuesday, July 5, 2016
5 July
Training (3p)
Jumped in with Kyle's program today
A. EMOM for 20m
1 Squat Snatch @ 205#
*Complete, No Misses
B. EMOM for 12m
1 HSC + 1 SC + 1 FS @ 205#
*8 Rounds Complete
*Rested 4 rounds
C. Front Squats, 8-8-8, rest 3m b/w
*205
D1. Back Squats, 8-8-8, rest 10 seconds
*185 - 225 - 225
D2. Depth Box Jumps, 1.1.1, rest 3m
*30 - 30 - 30
Jumped in with Kyle's program today
A. EMOM for 20m
1 Squat Snatch @ 205#
*Complete, No Misses
B. EMOM for 12m
1 HSC + 1 SC + 1 FS @ 205#
*8 Rounds Complete
*Rested 4 rounds
C. Front Squats, 8-8-8, rest 3m b/w
*205
D1. Back Squats, 8-8-8, rest 10 seconds
*185 - 225 - 225
D2. Depth Box Jumps, 1.1.1, rest 3m
*30 - 30 - 30
Monday, July 4, 2016
4th Of July
Training (130p)
"Orlando Tribute WOD"
1 Mile Run
49 Box Jumps
49 Pushups
49 Burpees
49 DU's
49 Pullups
49 Wallballs
1 Mile Run
*33:43
*Miserably hot outside....walked like a schoolgirl a couple times on the last mile....
"Orlando Tribute WOD"
1 Mile Run
49 Box Jumps
49 Pushups
49 Burpees
49 DU's
49 Pullups
49 Wallballs
1 Mile Run
*33:43
*Miserably hot outside....walked like a schoolgirl a couple times on the last mile....
Saturday, July 2, 2016
2 July
Training (7a)
A.
In a team of 3
Find Team Max SC + FS
*300
B. 4 Rounds of Follow The Leader
10 Cal Row
5 Synchro BFB
10 Thrusters (115)
20 Yard Burpee Broad Jump
*19:21
A.
In a team of 3
Find Team Max SC + FS
*300
B. 4 Rounds of Follow The Leader
10 Cal Row
5 Synchro BFB
10 Thrusters (115)
20 Yard Burpee Broad Jump
*19:21
Friday, July 1, 2016
1 July
Training (2p)
A.
With a partner:
75 Clean and Jerks (135)
75 C2B Pullups
At the 12:00 Mark
3 Rounds Each
10 SDLHP (95)
10 WB (30)
*15:31
DU's With Zeus Rope
10-20-30-40-50 U/B
*4:55
A.
With a partner:
75 Clean and Jerks (135)
75 C2B Pullups
At the 12:00 Mark
3 Rounds Each
10 SDLHP (95)
10 WB (30)
*15:31
DU's With Zeus Rope
10-20-30-40-50 U/B
*4:55
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