Training (2p)
A. 20 Cal Ski-Erg Sprints
Rest 90 Seconds, x8
*All sets between 35-42 seconds
B. Teams of 3
*Buy-in Long Suicide FW (2)
Then:
100 GHD's
100 Strict Pullups
100 Pushups
*Complete
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Monday, October 31, 2016
Saturday, October 29, 2016
29 October
Training (7a)
Tested Group WOD
Complete as a team of 3-4
10 Rounds Of "Cindy"
then
21-15-9
OHS (115)
Over The Box Jumps (24)
Bar Facing Burpees (Synchro)
then
75 cal row
then
21-15-9
Heavy Swings
Jump Squats to High Bar
*Every 2:00 until completed, 14 cal ass bike.
*21:53
Tested Group WOD
Complete as a team of 3-4
10 Rounds Of "Cindy"
then
21-15-9
OHS (115)
Over The Box Jumps (24)
Bar Facing Burpees (Synchro)
then
75 cal row
then
21-15-9
Heavy Swings
Jump Squats to High Bar
*Every 2:00 until completed, 14 cal ass bike.
*21:53
Friday, October 28, 2016
28 October
Training (3p)
A. 10 Rounds Total With a Partner
14 Cal Row
6/6 KB Snatch (2)
6 Squat Snatch (155)
6 BFB
*26:35
*P1 does full round, then P2 does full round.
B.
15m EMOM
Min 1: 8 OHS (135)
Min 2: 40 Yard Bear Crawl On Sliders
Min 3: Max T2B
*75 Toes To Bar
A. 10 Rounds Total With a Partner
14 Cal Row
6/6 KB Snatch (2)
6 Squat Snatch (155)
6 BFB
*26:35
*P1 does full round, then P2 does full round.
B.
15m EMOM
Min 1: 8 OHS (135)
Min 2: 40 Yard Bear Crawl On Sliders
Min 3: Max T2B
*75 Toes To Bar
Wednesday, October 26, 2016
26 October
Training (2p)
1000 Calories For Time On Assault Bike
*35:54
*Did this with Derick, Baity, and Cody
1000 Calories For Time On Assault Bike
*35:54
*Did this with Derick, Baity, and Cody
Monday, October 24, 2016
24 October
Training (230p)
A. Shankle Complex
*225, 225, 245, 245
B. Every 4m For as long as possible
15 Over The Bar Burpees
50 DU's
15 PC (135)
+
15 Over The Bar Burpees
50 DU's
13 PC (155)
+
15 Over The Bar Burpees
50 DU's
11 PC (185)
+
15 Over The Bar Burpees
50 DU's
9 PC (205)
*Missed it by 1 PC
A. Shankle Complex
*225, 225, 245, 245
B. Every 4m For as long as possible
15 Over The Bar Burpees
50 DU's
15 PC (135)
+
15 Over The Bar Burpees
50 DU's
13 PC (155)
+
15 Over The Bar Burpees
50 DU's
11 PC (185)
+
15 Over The Bar Burpees
50 DU's
9 PC (205)
*Missed it by 1 PC
Saturday, October 22, 2016
22 October
Training (7a)
Tested Group WOD
Part 1: EMOM For 10m
1 PC - HPC - 1 FS - 1 PJ - 1 BFB
*Increase 1 Rep for each EMOM until you can't complete
*7+7 Burpees
*135 (Teams of 4)
Part 2:
4 Rounds For Time:
1k Row
20 Partner SB Throws (10 Feet)
20 Synchronized BFB
20 SDLHP (115)
*21:31
Tested Group WOD
Part 1: EMOM For 10m
1 PC - HPC - 1 FS - 1 PJ - 1 BFB
*Increase 1 Rep for each EMOM until you can't complete
*7+7 Burpees
*135 (Teams of 4)
Part 2:
4 Rounds For Time:
1k Row
20 Partner SB Throws (10 Feet)
20 Synchronized BFB
20 SDLHP (115)
*21:31
Friday, October 21, 2016
21 October
Training (2p)
A. 2 Shoulder Press - 2 Push Press - 2 Push Jerks
*205 - 205 -205
B. With a 20:00 Clock Counting Down
100 Cal Row
75 Cal Bike
50 Cal Ski
25 Burpee Over The Box Jumps (24)
AMRAP KBS (2) with remaining time
*60 KBS
A. 2 Shoulder Press - 2 Push Press - 2 Push Jerks
*205 - 205 -205
B. With a 20:00 Clock Counting Down
100 Cal Row
75 Cal Bike
50 Cal Ski
25 Burpee Over The Box Jumps (24)
AMRAP KBS (2) with remaining time
*60 KBS
Wednesday, October 19, 2016
19 October
Training (3p)
A. Tabata work with Bird and Baity
B.
1000 - 100 Row
100 - 1000 Ski
1000m Row, then 100m Ski
900m Row, then 200m Ski
All the way until 11,000 meters completed
*47:29
A. Tabata work with Bird and Baity
B.
1000 - 100 Row
100 - 1000 Ski
1000m Row, then 100m Ski
900m Row, then 200m Ski
All the way until 11,000 meters completed
*47:29
Tuesday, October 18, 2016
18 October
Training (2p)
A. Back Squat Drop Sets
6 Reps @ 225
Rest 10 seconds
9 Reps @ 155
Rest 10 Seconds
12 Jump Squats @ 45#
Rest 3m, x3
B. With a 20:00 Clock Counting Down
Complete 3 Events Each For Time
1. 800m Run
*3:42
2.
2-9-6
KB Thrusters (1.5)
Box Jumps (24)
*3:32
3. 3m Max Cals on Assault Bike
*58
This was miserable, felt like I took a year off from training.
A. Back Squat Drop Sets
6 Reps @ 225
Rest 10 seconds
9 Reps @ 155
Rest 10 Seconds
12 Jump Squats @ 45#
Rest 3m, x3
B. With a 20:00 Clock Counting Down
Complete 3 Events Each For Time
1. 800m Run
*3:42
2.
2-9-6
KB Thrusters (1.5)
Box Jumps (24)
*3:32
3. 3m Max Cals on Assault Bike
*58
This was miserable, felt like I took a year off from training.
Monday, October 17, 2016
17 October
Training (2p)
Messed around and hurt my back last week so ended up taking some time off to let it heal. Contrary to popular belief, getting old isn't as fun as it sounds.
Took it easy today and just moved around a bit. Spent about 45 minutes on the bike and rower and then just did some light barbell work.
Messed around and hurt my back last week so ended up taking some time off to let it heal. Contrary to popular belief, getting old isn't as fun as it sounds.
Took it easy today and just moved around a bit. Spent about 45 minutes on the bike and rower and then just did some light barbell work.
Saturday, October 8, 2016
8 October
Training (7a)
Had an alarm at the gym go off at 415a...so much for sleeping in until 6.
Tested the class workout:
Gauntlet Style In Teams Of 3:
200m/150m Row
18 Wallballs
15 Over The Box Jumps
12 Heavy Slamballs
9 Push Jerks
6 Burpee Jumps To Bar
14/7 Cal Ass Bike
125 Yard Shuttle (25-0-25-0-50)
Round 1:
1 Round For Time
Round 2:
1 Round For Time BW Through
Round 3:
3 Rounds Total/Break up however you want
Had an alarm at the gym go off at 415a...so much for sleeping in until 6.
Tested the class workout:
Gauntlet Style In Teams Of 3:
200m/150m Row
18 Wallballs
15 Over The Box Jumps
12 Heavy Slamballs
9 Push Jerks
6 Burpee Jumps To Bar
14/7 Cal Ass Bike
125 Yard Shuttle (25-0-25-0-50)
Round 1:
1 Round For Time
Round 2:
1 Round For Time BW Through
Round 3:
3 Rounds Total/Break up however you want
Friday, October 7, 2016
7 October
Training (3p)
Tested some workouts for the class next week:
A. Clean and Jerk Gauntlet
*135/155/185/205/225
*4 Minutes to move as much load as possible.
*3,260#
B. Prowler Sprints
*200 Yards (20 Yard Shuttles) 90# (1:19)
*160 Yards *180# (1:10)
*120 Yards *270# (58)
C. Class Workout
400m Row
12 1&1/4 Thrusters (115)
4 Muscle-Ups
Rest 2m, x3
*13:26
Tested some workouts for the class next week:
A. Clean and Jerk Gauntlet
*135/155/185/205/225
*4 Minutes to move as much load as possible.
*3,260#
B. Prowler Sprints
*200 Yards (20 Yard Shuttles) 90# (1:19)
*160 Yards *180# (1:10)
*120 Yards *270# (58)
C. Class Workout
400m Row
12 1&1/4 Thrusters (115)
4 Muscle-Ups
Rest 2m, x3
*13:26
Wednesday, October 5, 2016
5 October
Training (2p)
A. 50 Back Squats
200m Run
40 DL
200m Run
30 S2O
200m Run
20 OHS
200m Run
10 FR Lunges
*135
*11:21
A. 50 Back Squats
200m Run
40 DL
200m Run
30 S2O
200m Run
20 OHS
200m Run
10 FR Lunges
*135
*11:21
Saturday, October 1, 2016
1 October
Training (7a)
In Teams Of 3:
A. Bear Crawl Slider Suicide Relays
*Crushing
B. Synchronized
10 OHS (95)
15 WB (20)
6 Rounds for Time/8m Cap
*6:51
C. Prowler Suicide
Vertical Bars Down/Low Horizontal Back
*1:55 (90#)
D. 8m Row For Max Distance
*Must switch every 200m
*2410m
In Teams Of 3:
A. Bear Crawl Slider Suicide Relays
*Crushing
B. Synchronized
10 OHS (95)
15 WB (20)
6 Rounds for Time/8m Cap
*6:51
C. Prowler Suicide
Vertical Bars Down/Low Horizontal Back
*1:55 (90#)
D. 8m Row For Max Distance
*Must switch every 200m
*2410m
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