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Tuesday, October 31, 2017

31 October

Training (230p)

A. 9m EMOM:
Min 1: 10 Deadlifts
Min 2: 5 Deadlifts
Min 3: 3 Deadlifts
Min 4: 10 Deadlifts
Min 5: 5 Deadlifts
Min 6: 3 Deadlifts
Min 7: 10 Deadlifts
Min 8: 5 Deadlifts
Min 9: 3 Deadlifts
*225

B. Every 2m For 16m:
12 Alternating Pistols
9 Toes 2 Bar
6 Clean and Jerks (135/85)

Then: 

400m Run

C1. 5 Bench Press (225)
10 Seconds Rest
C2. 5 Suppinated Pull-ups (3 seconds down)
Rest 2m, x5

Monday, October 30, 2017

30 October

Training (230p)

A. 
With an 18m Running Clock
Find 1RM Push Press
*245

Find 1RM Push Jerk
*260

Find 1 Max Set Of HSPU
*22

B. 
20m AMRAP:
20 Thrusters 
20 Pullups
20 Burpees
*4+33
*115


Saturday, October 28, 2017

28 October

Training (7a)

Tested Team WOD


Team WOD For Saturday





Friday, October 27, 2017

27 October

Training (2p)

A. Back Squats
5x3
*295#

B. Fight Gone Bad V.3
-Air Bike
-DL (185)
-Ski
-Over The Box Jumps
-HSPU
*308 Reps Total
(108/106/93)

Thursday, October 26, 2017

26 October

Training (6a)

At Leadership Summit, got talked into doing Power Core Yoga this morning. Good experience. Hot, long, and sweaty but all good. 


Wednesday, October 25, 2017

25 October

Training (6a)

Leadership Summit in Philly

Did a Team WOD at Fearless Athletics. 

Lots of Clean and Jerks @ 135#

Muscle-Ups


Tuesday, October 24, 2017

24 October

Training (11a)

Class WOD With Brent

A. Build to a Max Complex Of:
3 Second Pause Below The Knee - 3 Second Pause At Mid Thigh - HPC - 2 PJ
*240#

B. With a Partner: 
18m AMRAP:
5-10-15-20-25-30-35...
Air Bike Cals
T2B
Power Cleans (135)
*Odd Reps, Bear Hug Slamball
*Even Reps, SB Can Be On Shoulder (50# For Both Variations)
*6+55 Reps


Monday, October 23, 2017

23 October

Training (230p)

A. "Triple Threat"
3 Rounds Each For Time:
12 Cal Bike
10 Cal Ski
8 Cal Row
*53/53/58 Seconds

B. 8 RFT
8 Thrusters (135)
8 Over The Bar Burpees
*12:02

C. Neck Work + Reverse Hypers
2 Rounds


Saturday, October 21, 2017

21 October

Training (7a)

​In Teams of 4: 12M AMRAP OF: 3-6-9-12-15-18-21-24.... FRONT SQUATS (135/85) T2B ROW (CALS)
*30+4 REST 3M 12M AMRAP OF: 5-10-15-20-25-30-35-40..... YARD SEAL WALK YARD BURPEE BROAD JUMP YARD BEAR CRAWL WITH SB PUSH (50/30) YARD SB RUN
*40+80 Yards

Friday, October 20, 2017

20 October

Training (2p)

A. Squat Complex (5 FS - 5 BS - 5 OHS)
*Same Load, No Rest Within Complex, 3m B/W Sets, x4
*185 - 205 - 225 - 225

A1. Curls + Chin-Ups (10/5), x4

B. OHD Carries (50) + 100 Yard B/W Farmers Walk (2)
x3

C. Reverse Hypers
2x12

Thursday, October 19, 2017

19 October

Training (530p)

Long Day of Meetings, Decided To Jump in Class WOD. Didn't realize that I had already tested this a few weeks back. 

For Time With A Partner

150 Cal Ski
400m SB Run
150 Cal Row
400m SB Run
150 Cal Bike
*22:48
*About 90 Seconds slower than previous but 100% as painful. 

Wednesday, October 18, 2017

18 October

Training (230p)

Been sick since Saturday, have no idea what it was but it crushed me for 72 hours. 

A. 18m To Find Heaviest 3 Loads of Complex:
1DL - 2 Hang Squat Cleans - 2 1&1/4 Front Squats - 1 Jerk
*175 - 195 - 215

B. For Time:
800m Run
18 Strict Press (95)
400m Run
15 Strict Press
200m Run
12 Strict Press
*7:59

C. 150m Ski Sprint (Must be faster than 1:35 Pace)
Max reps Bench @ 145# (Must be same pace and no pause at bottom or top or set ends)
*12/12/12/13 Reps


Saturday, October 14, 2017

14 October

Training (7a)


With A Team of 4:

100 Bar-Facing Burpees (1 Person Works)
80 Deadlifts (185/115)
60 Heavy Wallballs
40 T2B
20 STRICT HSPU
40 T2B
60 Heavy Wallballs
80 Deadlifts (185/115)
100 Cal Row
*33:48
*This was one of the most miserable workouts I have done in months. The Air Bike Was Terrible. 

Every Minute Until Finished, 1 Person From Each Team Must Complete 12/6 Air Bike before teams can work. 

Friday, October 13, 2017

13 October

Training (230p)

A. Air Bike Repeatability
Every Minute OTM For 16m
Even: 18 Cal Air Bike
Odd: Rest
*Completed All 8 Rounds

B. 3 Rounds For Time (Class WOD)
400m Run
20 Burpees
20 Pullups
*9:36

Wednesday, October 11, 2017

11 October

Training (230p)

A. Front Squats, 3x3
3 Second Hold in 1/4 Squat, 3 Second Hold At Bottom, 3 Second Hold At 1/4 Squat, 3 Second Hold At Top. 
*215# For All

B. Every Minute on The Minute For As Long As Possible
Min 1: 14 Cal Air Bike
Min 2: 6 C&J (115)
Min 3: 6 Heavy Slamballs
*Increase 1 Rep every 3m until failure. 
*19 Rounds (Finished Minute 1 of 7th Round (20 Cals)

Tuesday, October 10, 2017

10 October

Training (230p)

A. Back Squats, 5x5
*275, 305, 305, 305, 305 (-1)
*Rest 3m B/W

B. 200m Run 
40 Yard Reverse Bear Crawl
10 Box Jumps (30)
Rest 2m, x3
*8:36 (Total Time, Including Rest)

C. Every 3m For 12m
3 DL - 3 HPC - 3 PC - 3 PJ
*205 For All

Monday, October 9, 2017

9 October

Training (230p)

A1. Bench Drop Sets 
5 Reps @ 225 - 10 Reps @ 135
Rest 60 Seconds
A2. Strict Pullups (Normal - Wide - Suppinated)
*10 Each Round
*Rest 2m, x6
*Complete (30@225/60@135 - 60 Pullups)

B. Class WOD
5k Row With A Partner
*Every Switch, Partner must do 8 Thrusters before getting back on rower
*135
*16:36 (With KB)

Saturday, October 7, 2017

7 October

Training (7a)

800m Run​

Then: 
100 Cal Row
80 Plank SB Rolls (2 yards) (20#)
60 Pushups
40 Pull-Ups
20 Tall Box Jumps (30/24)
40 C2B Pull-Ups (Chin Over For Ladies)
60 Push-Up Ladder (All Must Be In Plank, max 1 push-up per person at a time, skip if needed but must be in plank)
80 Jerks (135/85) (Every Transition = 5 synchro bar facing burpees)
100 Cal Bike
*27:13

*Did with a 2-man Team (Brent)

B. Back Squats 4x5
*225#

Friday, October 6, 2017

6 October

Training (230p)

A. 400 Watt Air Bike (60 Seconds)
150 Yard Shuttle (0-25-0)x3
Rest 3:30, x3
*1:34/1:34/1:34

B. 3 Rounds For Time
75 DU's
30 Thrusters (45#)
20 T2B
20 1-Arm DB Snatch (50)
*12:15

Wednesday, October 4, 2017

4 October

Training (230p)

Class Progression
A. 15m EMOM
0-5m: 5 Power Cleans
5-10m: 5 Squat Clean Thrusters
10-15m: 10 Deadlifts
*Same weight for all 3 movements. Back was feeling good but took it easy and did 115# to give it one more day to rest. 

B. Tested Next Thursday's Class WOD
With a Partner (Besser)
150 Cal Ski
400m SB Run
150 Cal Row
400m SB Run
150 Cal Bike
*21:54

C. Today's Class WOD
20 Cal Air Bike
10 Heavy Slamballs
10 Burpees To Target
12 Cal Row
Rest 3:00, x3
*2:15, 2:16, 2:13

Tuesday, October 3, 2017

3 October

Training (230p)

A. EMOM For 12m
Min 1: 14 C2B Pullups
Min 2: 14 T2B
Min 3: 10 Yard HS Walk
*Keep same number throughout for each Movement. 
*Score is lowest number of reps at each station. 
*29

B. Class WOD
Every 3m For 15m 
400m - 200m - 400m - 200m - 400m
10 Box Jumps (24)
10 KB OHD SA Lunges in Place
*Complete + 17 Extra reps last round. 


Monday, October 2, 2017

2 October

Training (230p)

Tweaked my back Saturday so did a meathead session. 

A1. Incline Bench Press
10 Reps + 2 Sec Pause On Chest
*155

Rest 60 Seconds

A2. Strict Pullups (3 Different Grips)
*10-14 Reps Each Set

Rest 3m, x6

B1. BB Bicep Curls
*10 Reps

Rest 10 Seconds

B2. 20 Pushups

Rest 2m, x5