Training (1p)
A. Workout With Kyle/Brent/TC/DP
For Time:
120 C2B
100 WB (30)
80 Over The Box Jumps (24)
60 DL (185)
40 Pistols
20 Cal Bike
*27:27
*Pistols took me about 4 minutes. First time in 4+ Years. Ugly.
B. 6 Sets of:
2 Strict Press - 4 TnG Jerks
*155-175-185-195-195-195
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Friday, November 30, 2018
Thursday, November 29, 2018
29 November
Training (230p)
A. Squat Triplet
8 Rep Back Squat
Rest 10 Seconds
6 Rep Front Squat
Rest 10 Seconds
4 Rep OHS
Rest 3:30, x2
*165/195
B. 24m AMRAP
Max Cals ON AB
*Starts with pairs on BIke for 30 Sec Sprint
After 30 Second Sprint, Each Person must complete:
25 Yard Bear Crawl
10 Plyo Lunge To Target
10 T2B
10 DL (185)
Before getting back to 30 second sprint on bike.
*231 Reps (DP)
C. Bench Press
7m AMRAP
Team of 3
50 Reps @ 155
50 Reps @ 185
Max Reps @ 225
*16 Reps @ 225
Then: Build To A Heavy Single
*275/295/320/330
A. Squat Triplet
8 Rep Back Squat
Rest 10 Seconds
6 Rep Front Squat
Rest 10 Seconds
4 Rep OHS
Rest 3:30, x2
*165/195
B. 24m AMRAP
Max Cals ON AB
*Starts with pairs on BIke for 30 Sec Sprint
After 30 Second Sprint, Each Person must complete:
25 Yard Bear Crawl
10 Plyo Lunge To Target
10 T2B
10 DL (185)
Before getting back to 30 second sprint on bike.
*231 Reps (DP)
C. Bench Press
7m AMRAP
Team of 3
50 Reps @ 155
50 Reps @ 185
Max Reps @ 225
*16 Reps @ 225
Then: Build To A Heavy Single
*275/295/320/330
Monday, November 26, 2018
26 November
Training (2p)
A1. Banded DB Good Mornings
A2. Turkish Get-ups
A3. 50 Yard FR Walking Lunges (65#)
Rest 3m, x2
B. 10 Push Jerks, rest 2m, x3
135/165/165
C. Prowler Reverse Pulls (180#) 50 yards
Rest 2m, x2
D. 20m Amrap:
8 Pullups
12 DB Snatches (50#)
17 No Squat WB (20)
*11+10
A1. Banded DB Good Mornings
A2. Turkish Get-ups
A3. 50 Yard FR Walking Lunges (65#)
Rest 3m, x2
B. 10 Push Jerks, rest 2m, x3
135/165/165
C. Prowler Reverse Pulls (180#) 50 yards
Rest 2m, x2
D. 20m Amrap:
8 Pullups
12 DB Snatches (50#)
17 No Squat WB (20)
*11+10
Saturday, November 24, 2018
24 November
Training (7a)
WITH A TEAM OF 4 EACH TEAM MEMBER BUYS-IN TO THE WORKOUT WITH: 24/14 AIR BIKE THEN: THEN 7 ROUNDS FOR TIME: 1K SKI EVERY 1,000M, EACH PERSON NEEDS TO BUY BACK-IN WITH: 1 ROUND OF: 10 HSPU 15 T2B 20 AIR SQUATS OR 24/14 AIR BIKE 1. BIKE AND HSPU/T2B/AS CAN BE WORKING AT THE SAME TIME. ONLY ONE ON THE BIKE AT A TIME, AND ONLY ONE ON THE 10/14/18 AT A TIME. 2. CAP FOR WORKOUT IS 36:00 3. AFTER EACH 1K/850M, THAT ATHLETE CAN JUMP BACK IN THE SKI WHENEVER THEY FINISH THE BUY-IN WORK.
*Did this with Andy/LB/Ryan/Bird
*35:35
B. Max Training Sets, rest 1m
*5 Reps
*15 Sets (Cut Rest from 60 to 45 seconds and then to 30 seconds.
WITH A TEAM OF 4 EACH TEAM MEMBER BUYS-IN TO THE WORKOUT WITH: 24/14 AIR BIKE THEN: THEN 7 ROUNDS FOR TIME: 1K SKI EVERY 1,000M, EACH PERSON NEEDS TO BUY BACK-IN WITH: 1 ROUND OF: 10 HSPU 15 T2B 20 AIR SQUATS OR 24/14 AIR BIKE 1. BIKE AND HSPU/T2B/AS CAN BE WORKING AT THE SAME TIME. ONLY ONE ON THE BIKE AT A TIME, AND ONLY ONE ON THE 10/14/18 AT A TIME. 2. CAP FOR WORKOUT IS 36:00 3. AFTER EACH 1K/850M, THAT ATHLETE CAN JUMP BACK IN THE SKI WHENEVER THEY FINISH THE BUY-IN WORK.
*Did this with Andy/LB/Ryan/Bird
*35:35
B. Max Training Sets, rest 1m
*5 Reps
*15 Sets (Cut Rest from 60 to 45 seconds and then to 30 seconds.
Friday, November 23, 2018
23 November
Training (12p)
A. BB Reverse Lunge + Single Leg Step-Up
*95/115/115
*5 Reps Each Side
B1. Incline Bench Press
Rest 10 Seconds
B2. Bent Over Rows
Rest 10 Seconds
B3. Kullman
*165 - 195 -215
*110 - 110 - 110
*45# x3
C. 100 Pushups For Time
*4:30
A. BB Reverse Lunge + Single Leg Step-Up
*95/115/115
*5 Reps Each Side
B1. Incline Bench Press
Rest 10 Seconds
B2. Bent Over Rows
Rest 10 Seconds
B3. Kullman
*165 - 195 -215
*110 - 110 - 110
*45# x3
C. 100 Pushups For Time
*4:30
Thursday, November 22, 2018
22 November
Training (1p)
2000m Ski
400m SB Run (30)
21 S2O (135)
21 Synchro BFB
2000m Ski
400m SB Run (30)
15 S2O (165)
15 Synchro BFB
2000m Ski
400m SB Run (30)
9 S2O (165)
9 Synchro BFB
*Andy and Jess
*35:45
2000m Ski
400m SB Run (30)
21 S2O (135)
21 Synchro BFB
2000m Ski
400m SB Run (30)
15 S2O (165)
15 Synchro BFB
2000m Ski
400m SB Run (30)
9 S2O (165)
9 Synchro BFB
*Andy and Jess
*35:45
Wednesday, November 21, 2018
21 November
Training (1p)
A. 2 Rounds
50 Strict Pull-ups
50 Strict Shoulder Press (105#)
*1st Round + Vest
*2nd Round No Vest
*19:00
B. 100 Pushups For Time
*Synchro With Klipa and Agnew
*6:19
C1. DB Shrugs x30
Rest 10 Seconds
C2. Front Rack Sanddune March W/2 Red KB's (30 Seconds)
Rest 2m, x4
*Complete (70# DB's For Shrugs)
A. 2 Rounds
50 Strict Pull-ups
50 Strict Shoulder Press (105#)
*1st Round + Vest
*2nd Round No Vest
*19:00
B. 100 Pushups For Time
*Synchro With Klipa and Agnew
*6:19
C1. DB Shrugs x30
Rest 10 Seconds
C2. Front Rack Sanddune March W/2 Red KB's (30 Seconds)
Rest 2m, x4
*Complete (70# DB's For Shrugs)
Tuesday, November 20, 2018
20 November
Training (3p)
A. Bench
Max Reps @ 225#
*24
4x3 @ 255#
*Complete
B. Preacher Curls
3x6 (65#)
C. Prone BB Rows
*65#
A. Bench
Max Reps @ 225#
*24
4x3 @ 255#
*Complete
B. Preacher Curls
3x6 (65#)
C. Prone BB Rows
*65#
Saturday, November 17, 2018
17 November
Training (7a)
A.
6 Rounds
1k Ski
8 Strict Pullups
20 Pushups
*Total of 55 Pullups + 140 Pushups
A.
6 Rounds
1k Ski
8 Strict Pullups
20 Pushups
*Total of 55 Pullups + 140 Pushups
Wednesday, November 14, 2018
14 November
Training (2p)
Arms
Supersets
A1. Preacher Curls Barbell
8-12
A2. Skull crusher Complex
Rest 2m, x3
A1. Incline DB Curls
8-12
A2. Standing ohd Tricep ext
8-12
A1. 100 banded tricep extensions
A3. 100 Banded curls
A. Plate Hold
Tuesday, November 13, 2018
13 November
Training (2p)
A1. Bench Press
Rest 10 Seconds
A2. 25' KB Death March
*10-1 Bench (Reds For Death March)
*245# Bench, U/B Easily For All
B. 10 KB Push Press L into 50 Yard Rack Carry
10 KB Push Press R into 50 Yard Rack Carry
Rest 3m, x2
*Reds
C. Pullup Ladder
1 - 10 sec rest, 2 - 20 Sec Rest, 3 - 30 Sec Rest, etc until Failure
*12+10
D. Tabata Pushups
*85 Reps
E. Tested ēvoFIT
10M AMRAP: 20 PLATED PICK-UPS (45/25) 10 HALOS (STANDING) 5 BURPEES WITH MAX EFFORT JUMP 45 YARD GUN WALK SHUTTLE (15 YARD TRIPS X3) 20 TRICEP PRESS DOWNS 10 HALOS (STANDING) 5 BURPEES WITH MAX EFFORT JUMP 45 YARD GUN WALK SHUTTLE 4M REST B/W STATIONS *DURING REST, EACH ATHLETE COMPLETES 30 SECOND SPRINT ON BIKE 10M AMRAP: 20/12 CAL BIKE/SKI 30 CRAB TOE TOUCH 20 SLIDER SIDE LUNGES (10 EACH LEG) 10 TRIP SEAL WALK *1 TRIP = 5 YARDS
*Complete
A1. Bench Press
Rest 10 Seconds
A2. 25' KB Death March
*10-1 Bench (Reds For Death March)
*245# Bench, U/B Easily For All
B. 10 KB Push Press L into 50 Yard Rack Carry
10 KB Push Press R into 50 Yard Rack Carry
Rest 3m, x2
*Reds
C. Pullup Ladder
1 - 10 sec rest, 2 - 20 Sec Rest, 3 - 30 Sec Rest, etc until Failure
*12+10
D. Tabata Pushups
*85 Reps
E. Tested ēvoFIT
10M AMRAP: 20 PLATED PICK-UPS (45/25) 10 HALOS (STANDING) 5 BURPEES WITH MAX EFFORT JUMP 45 YARD GUN WALK SHUTTLE (15 YARD TRIPS X3) 20 TRICEP PRESS DOWNS 10 HALOS (STANDING) 5 BURPEES WITH MAX EFFORT JUMP 45 YARD GUN WALK SHUTTLE 4M REST B/W STATIONS *DURING REST, EACH ATHLETE COMPLETES 30 SECOND SPRINT ON BIKE 10M AMRAP: 20/12 CAL BIKE/SKI 30 CRAB TOE TOUCH 20 SLIDER SIDE LUNGES (10 EACH LEG) 10 TRIP SEAL WALK *1 TRIP = 5 YARDS
*Complete
Monday, November 12, 2018
12 November
Training (2p)
A1. Shoulder Press, 8-12 Reps
Rest 60 Seconds
A2. HS Hold (Free Standing)
45 Seconds
Rest 60 Seconds
A3. Hollow Hold
60 Seconds
Rest 2m, x3
*135/135/135
*30/33/37
*60/60/60
B. Vitality Tester 1
20m Amrap
20 Thrusters (135)
20 Pullups
20 Burpees
*4+35
C. 9m Amrap
Heavy MB Cleans To 60" Target
*150#
A1. Shoulder Press, 8-12 Reps
Rest 60 Seconds
A2. HS Hold (Free Standing)
45 Seconds
Rest 60 Seconds
A3. Hollow Hold
60 Seconds
Rest 2m, x3
*135/135/135
*30/33/37
*60/60/60
B. Vitality Tester 1
20m Amrap
20 Thrusters (135)
20 Pullups
20 Burpees
*4+35
C. 9m Amrap
Heavy MB Cleans To 60" Target
*150#
Saturday, November 10, 2018
10 November
Training (7a)
A. EMOM FOR 36M
WITH A PARTNER:
STATION 1:
20 YARD PLATE PUSH + 5 BURPEES TO PLATE
(10 YARDS OUT - 10 YARDS BACK, THEN BURPEES)
(90/45)
STATION 2:
20/12 CAL SKI
*ONLY WORK WHILE PARTNER HOLDS PLANK
STATION 3:
12 SYNCHRO T2B
OR
12 T2B + 15 HEAVY KBS
STATION 4:
8 ALTERNATING CLIFFHANGER BURPEES TO HIGH BAR
P1 DOES BURPEE AND JUMPS AND HANGS ON BAR
P2 DOES BURPEE ONCE P1 IS HANGING AND THEN JUMPS TO BAR AND HANGS, P1 CAN THEN DROP.
STATION 5:
20/12 CAL BIKE
STATION 6:
REST OR SHUTTLE RUN (15 YARD TRIPS X5 LAPS)
1. PLATE PUSHES ARE WITH (2) 45s FOR MEN AND (1) 45 FOR WOMEN.
2. SYNCHRO T2B IF BOTH HAVE T2B. IF ONE HAS T2B AND ONE DOESN'T, ONE DOES T2B AND THE OTHER DOES 15 HEAVY SWINGS OR 20 SCALED SWINGS.
3. BURPEES TO TARGET + HANG ARE ALTERNATING. 8 TOTAL. CAN'T DROP UNTIL OTHER PERSON IS HANGING FROM THE BAR. MEN ARE EITHER SPEAL OR CENTER CONNECTOR DEPENDING ON HEIGHT.
4. STATION 6 IS EITHER A REST STATION OR AN EXTRA CREDIT STATION. IF RUN AND BOTH MAKE IT, SUBTRACT 1 CAL FROM SKI AND BIKE FOR THE NEXT ROUND. RUN COUNTS FOR NOTHING OTHER THAN AN OPPORTUNITY TO DECREASE 1 CAL. NO PENALTY IF YOU TRY FOR THE RUN AND DON'T MAKE IT BACK. YOU JUST DON'T TAKE 1 CAL OFF AND START LATE ON THE NEXT STATION.
*Did Solo
*All 36 Rounds
B. Yesterday's Workout
Every 2m For 12:00
1 DL - 1 HSC - 1 Jerk
2:00 - 4:00
2-2-2
4:00 - 6:00
3-3-3
Etc.
1s: 155
2s: 185
3s: 205
4s: 225
5s: 205
6s: 185
A. EMOM FOR 36M
WITH A PARTNER:
STATION 1:
20 YARD PLATE PUSH + 5 BURPEES TO PLATE
(10 YARDS OUT - 10 YARDS BACK, THEN BURPEES)
(90/45)
STATION 2:
20/12 CAL SKI
*ONLY WORK WHILE PARTNER HOLDS PLANK
STATION 3:
12 SYNCHRO T2B
OR
12 T2B + 15 HEAVY KBS
STATION 4:
8 ALTERNATING CLIFFHANGER BURPEES TO HIGH BAR
P1 DOES BURPEE AND JUMPS AND HANGS ON BAR
P2 DOES BURPEE ONCE P1 IS HANGING AND THEN JUMPS TO BAR AND HANGS, P1 CAN THEN DROP.
STATION 5:
20/12 CAL BIKE
STATION 6:
REST OR SHUTTLE RUN (15 YARD TRIPS X5 LAPS)
1. PLATE PUSHES ARE WITH (2) 45s FOR MEN AND (1) 45 FOR WOMEN.
2. SYNCHRO T2B IF BOTH HAVE T2B. IF ONE HAS T2B AND ONE DOESN'T, ONE DOES T2B AND THE OTHER DOES 15 HEAVY SWINGS OR 20 SCALED SWINGS.
3. BURPEES TO TARGET + HANG ARE ALTERNATING. 8 TOTAL. CAN'T DROP UNTIL OTHER PERSON IS HANGING FROM THE BAR. MEN ARE EITHER SPEAL OR CENTER CONNECTOR DEPENDING ON HEIGHT.
4. STATION 6 IS EITHER A REST STATION OR AN EXTRA CREDIT STATION. IF RUN AND BOTH MAKE IT, SUBTRACT 1 CAL FROM SKI AND BIKE FOR THE NEXT ROUND. RUN COUNTS FOR NOTHING OTHER THAN AN OPPORTUNITY TO DECREASE 1 CAL. NO PENALTY IF YOU TRY FOR THE RUN AND DON'T MAKE IT BACK. YOU JUST DON'T TAKE 1 CAL OFF AND START LATE ON THE NEXT STATION.
*Did Solo
*All 36 Rounds
B. Yesterday's Workout
Every 2m For 12:00
1 DL - 1 HSC - 1 Jerk
2:00 - 4:00
2-2-2
4:00 - 6:00
3-3-3
Etc.
1s: 155
2s: 185
3s: 205
4s: 225
5s: 205
6s: 185
Friday, November 9, 2018
9 November
Training (1p)
A. With A Partner:
Run A Clock From 0:00 to 40:00
400m Run
21 KB Snatch
21 Synchro C2B Pullups
200m Run
15 KB Snatch
15 Synchro C2B Pullups
400m Run
9 KB Snatch
9 Synchro C2B Pullups
*2 Pood Snatches
*6:37
At 10:00 Mark
Find Team Max Snatch
*240
At 20:00 Mark
15-12-9
Squat Snatch (135)
Air Bike Cals
HS Walk (Yards)
*5:40
At 30:00 Mark
9-7-5
Clean and Jerks (225)
Muscle-Ups
100 Du's After Each Round
*6:34
*With Bird
B. 12m EMOM
Even: 1 Front Squat
Odd: 3 Back Squats
*255
C1. 21's W/DB (Single Arm)
C2. Gun Walk (100 Yards)
C3. 15 KB Shrugs (2 Sec Hold)(2 Pood)
*35# DB's
*Rest 3m, x3
A. With A Partner:
Run A Clock From 0:00 to 40:00
400m Run
21 KB Snatch
21 Synchro C2B Pullups
200m Run
15 KB Snatch
15 Synchro C2B Pullups
400m Run
9 KB Snatch
9 Synchro C2B Pullups
*2 Pood Snatches
*6:37
At 10:00 Mark
Find Team Max Snatch
*240
At 20:00 Mark
15-12-9
Squat Snatch (135)
Air Bike Cals
HS Walk (Yards)
*5:40
At 30:00 Mark
9-7-5
Clean and Jerks (225)
Muscle-Ups
100 Du's After Each Round
*6:34
*With Bird
B. 12m EMOM
Even: 1 Front Squat
Odd: 3 Back Squats
*255
C1. 21's W/DB (Single Arm)
C2. Gun Walk (100 Yards)
C3. 15 KB Shrugs (2 Sec Hold)(2 Pood)
*35# DB's
*Rest 3m, x3
Wednesday, November 7, 2018
7 November
Training (130p)
A. Build to a heavy Power Clean Single
*225/255/285/305 (PR In Last 36 months)
B. 3m Amrap
9 Power Snatch
15 Power Cleans
21 Jerks
Max OHD Squats In Remaining Time
*135#
*21 OHS
C. With A Partner:
18m Amrap:
5-10-15-20-25-30-35-etc.
Air Bike Cals
T2B
Power Cleans (135)
*Odd Rep Rounds (Bear Hug 50#)
*Even Rep Rounds (50# On Shoulder)
*6 + 45 Reps
D. Banded Bear Crawls
E. Core Leg Drops
F. Tricep Banded Pressdowns
G. Hollow Hold
A. Build to a heavy Power Clean Single
*225/255/285/305 (PR In Last 36 months)
B. 3m Amrap
9 Power Snatch
15 Power Cleans
21 Jerks
Max OHD Squats In Remaining Time
*135#
*21 OHS
C. With A Partner:
18m Amrap:
5-10-15-20-25-30-35-etc.
Air Bike Cals
T2B
Power Cleans (135)
*Odd Rep Rounds (Bear Hug 50#)
*Even Rep Rounds (50# On Shoulder)
*6 + 45 Reps
D. Banded Bear Crawls
E. Core Leg Drops
F. Tricep Banded Pressdowns
G. Hollow Hold
Tuesday, November 6, 2018
6 November
Training (230p)
A. 2 Rounds For Time
5 Over The Bar Burpees
10 DL (205)
14 Cal Ski
10 DL
5 Over The Bar Burpees
Rest 4m, x2
*1:20, 1:20
B. 15m EMOM
Min 1: 16 Cal Ski
Min 2: 10 C2B
Min 3: 20 Alternating DB Snatches (50#)
*Complete
C. Tested ēvoFIT
4 ROUND "FIGHT" STATION 1: WALLBALLS (20/14) GOALS (14-18) STATION 2: SKI CALS GOALS (10-13/7-9) STATION 3: 10 YARD PLATE PUSH 2 BURPEES OVER PLATE 10 YARD PLATE PUSH 2 BURPEES OVER PLATE GOALS (1 ROUND) STATION 4: 10 TORPEDO LUNGES FORWARD 10 TORPEDO LUNGES BACKWARD MAX CURL TO PRESS IN REMAINING TIME GOALS (6-10 CURL TO PRESS) STATION 5: CAL BIKE GOALS (10-13/7-9) ROUND 1: 35 SECONDS ROUND 2: 40 SECONDS ROUND 3: 45 SECONDS ROUND 4: 50 SECONDS
*Completed
D1. Bench, 5x5
Rest 30 Seconds
D2. Banded Pushups, x10
Rest 2m
*235/255/275/295/300(-1)
*12/10/10/10 Pushups
A. 2 Rounds For Time
5 Over The Bar Burpees
10 DL (205)
14 Cal Ski
10 DL
5 Over The Bar Burpees
Rest 4m, x2
*1:20, 1:20
B. 15m EMOM
Min 1: 16 Cal Ski
Min 2: 10 C2B
Min 3: 20 Alternating DB Snatches (50#)
*Complete
C. Tested ēvoFIT
4 ROUND "FIGHT" STATION 1: WALLBALLS (20/14) GOALS (14-18) STATION 2: SKI CALS GOALS (10-13/7-9) STATION 3: 10 YARD PLATE PUSH 2 BURPEES OVER PLATE 10 YARD PLATE PUSH 2 BURPEES OVER PLATE GOALS (1 ROUND) STATION 4: 10 TORPEDO LUNGES FORWARD 10 TORPEDO LUNGES BACKWARD MAX CURL TO PRESS IN REMAINING TIME GOALS (6-10 CURL TO PRESS) STATION 5: CAL BIKE GOALS (10-13/7-9) ROUND 1: 35 SECONDS ROUND 2: 40 SECONDS ROUND 3: 45 SECONDS ROUND 4: 50 SECONDS
*Completed
D1. Bench, 5x5
Rest 30 Seconds
D2. Banded Pushups, x10
Rest 2m
*235/255/275/295/300(-1)
*12/10/10/10 Pushups
Saturday, November 3, 2018
Friday, November 2, 2018
2 November
Training (9a)
30m Run
*Every 3m Complete 30 Air Squats
*240 Air Squats?
20-18-16-14-12-10-8-6-4-2
Push-Up Descending Ladder
*You Go I Go
45m Kayak
30m Run
*Every 3m Complete 30 Air Squats
*240 Air Squats?
20-18-16-14-12-10-8-6-4-2
Push-Up Descending Ladder
*You Go I Go
45m Kayak
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