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
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Tuesday, October 31, 2017
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
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
Tested Team WOD
Team WOD For Saturday
3 Stations - 8m AMRAP @ Each Station
Station 1:
8m Amrap:
Prowler Shuttle (0-20-0-40-0) (90/50)
30 Yard KB Walking Lunge (Red/Blue)
7/7 KB Thrusters (7 Left/7 Right)
*You Go - I Go Format. P1 Does Shuttle, P2 Does Shuttle, P3 Does Shuttle, P1 Does Walking Lunges - P2 Does Walking Lunges, etc
Station 2:
8m Amrap:
1,750m/1,250m Row
W/Remaining Time
Complete As Many Rounds As Possible Of:
"Cindy"
*Score is Rounds and Reps of Cindy
*Can break up "Cindy" however you want between Team
*Pullups are C2B Pullups
*Pushups Are Clapping Pushups For Males, Regular Pushups For Females
*Air Squats are Jump Squats To Pull-Up Bar
*If scaling any movement, 2:1 (10 Chin-Over Pullups) (20 Pushups)
*Scaled Rounds are the same, but reps are still 5-10-15. So if you complete 4 Rounds + 20 Pushups, your score would be 4+15 Reps.
*Break the Row However you want.
Station 3:
4-8-12-16-20-24-28-32
Ski Cals
Heavy Slamballs
SB Trips (15 Yard Trips)
*Break-up however you want.
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)
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.
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
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
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
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
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
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.
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
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
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)
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
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)
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
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
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.
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
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
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