Training (630a)
"AMIGO"
WITH A TEAM OF 3-4 PEOPLE:
50 CAL BIKE
50 CAL ROW
50 BAR FACING BURPEES (12 REP INCREMENTS)
200M SB RUN
40 CAL BIKE
40 CAL ROW
40 FRONT SQUATS (10 REP INCREMENTS)
200M SB RUN
30 CAL BIKE
30 CAL ROW
30 POWER CLEANS (8 REP INCREMENTS)
200M SB RUN
20 CAL BIKE
20 CAL ROW
20 PUSH JERKS (6 REPS)
200M SB RUN
10 CAL BIKE
10 CAL ROW
10 SYNCHRO BFB
200M SB RUN
*155
*22:00 (Donnie/DP)
B. 50 Bench For Time @ 235#
*Every Break Complete 30 Second Bicep Plate Hold + 30 Banded Pressdowns
*14:40
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Saturday, March 30, 2019
Friday, March 29, 2019
29 March
Training (2p)
A. "MR. POSTMAN"
EMOM FOR 10M AMRAP WALLBALLS (20/14) RX+ 30/20 TO 10' *EVERY MINUTE COMPLETE 4 CLEAN AND JERKS. (135/85) 1. START WITH CLEAN AND JERKS 2. SCORE IS TOTAL NUMBER OF WALLBALLS 3. CLEAN AND JERKS MUST BE TNG OR SUBTRACT 5 WALLBALLS FROM THE TOTAL EACH TIME YOU BREAK. *136 Wallballs (30#)
A. "MR. POSTMAN"
EMOM FOR 10M AMRAP WALLBALLS (20/14) RX+ 30/20 TO 10' *EVERY MINUTE COMPLETE 4 CLEAN AND JERKS. (135/85) 1. START WITH CLEAN AND JERKS 2. SCORE IS TOTAL NUMBER OF WALLBALLS 3. CLEAN AND JERKS MUST BE TNG OR SUBTRACT 5 WALLBALLS FROM THE TOTAL EACH TIME YOU BREAK. *136 Wallballs (30#)
B. Carries/Grip
A1. 12 Fat Bar DL (205)
Rest 10 Seconds
A2. 200 Yard FW (90# Each Hand)
Rest 3m, x3
Wednesday, March 27, 2019
27 March
Training (130p)
A. Back Squats, Build To A Tough 5
*225/255/275/305
B. Drop Set
305x1 - 275x3 - 225x5 - 135x10
C. For Time:
"Indian Run"
800m Run Buy-In
Then:
4 RFT:
21 KBS (1.5)
15 Pullups
9 S2O (155)
*10:18
*11:56 Last Year. Run was 3:33
D. 1-Arm KB FW (200m Each Hand)
*U/B With Red
A. Back Squats, Build To A Tough 5
*225/255/275/305
B. Drop Set
305x1 - 275x3 - 225x5 - 135x10
C. For Time:
"Indian Run"
800m Run Buy-In
Then:
4 RFT:
21 KBS (1.5)
15 Pullups
9 S2O (155)
*10:18
*11:56 Last Year. Run was 3:33
D. 1-Arm KB FW (200m Each Hand)
*U/B With Red
Tuesday, March 26, 2019
26 March
Training (130p)
A1. Incline Bench
A2. Pull-Aparts
A3. GHD's
*2 Rounds
B1. 10 Yard HS Walk
B2. Bicep Work
B3. DB OHD KB Carries
*3 Rounds
C1. Push-Up Poker
D1. Inverted Ring Rows
D2. Heavy MB Holds (45 Sec)
*2 Rounds
E. 20 Sec Bike Sprint
Rest 40 Seconds
60 Seconds Max Burpees To Target
Rest 4m, x3
23/19 - 23/18 - 22/18
A1. Incline Bench
A2. Pull-Aparts
A3. GHD's
*2 Rounds
B1. 10 Yard HS Walk
B2. Bicep Work
B3. DB OHD KB Carries
*3 Rounds
C1. Push-Up Poker
D1. Inverted Ring Rows
D2. Heavy MB Holds (45 Sec)
*2 Rounds
E. 20 Sec Bike Sprint
Rest 40 Seconds
60 Seconds Max Burpees To Target
Rest 4m, x3
23/19 - 23/18 - 22/18
Monday, March 25, 2019
25 March
Training AM Session (6a)
A. 10m Bike (110 Cals)
B. 10 Cal Bike Sprint, Rest 5m, x4
C. Mobility, Back Extensions, Pullups, Crossover
Training Session PM (230p)
A. Find 3 Max Loads Of:
5 DL - 5 HPC - 5 TnG PJ
*225, 225, 235
B. In 12m, Find Max Clean and Jerk (285)
Rest 2m
C. Take 80% of B and Complete As Many Reps as Possible in 5m
*24 Reps @ 225#
A. 10m Bike (110 Cals)
B. 10 Cal Bike Sprint, Rest 5m, x4
C. Mobility, Back Extensions, Pullups, Crossover
Training Session PM (230p)
A. Find 3 Max Loads Of:
5 DL - 5 HPC - 5 TnG PJ
*225, 225, 235
B. In 12m, Find Max Clean and Jerk (285)
Rest 2m
C. Take 80% of B and Complete As Many Reps as Possible in 5m
*24 Reps @ 225#
Saturday, March 23, 2019
23 March
Training (7a)
A. "QUAD CITY"
FOR TOTAL TIME: 4 ROUNDS OF: "YOU GO - I GO" 12/7 CAL BIKE 40 DU'S 10 BOX JUMPS (30/24) 150M HEAVY SHUTTLE (50/30) *0-25-0-50-0 WHEN 4 ROUNDS ARE COMPLETE: AS A TEAM, 1 PERSON WORKS AT A TIME: 100/80 CAL ROW 100 KBS (2/1.5) 100/60 CAL BIKE 100 YARD WALKING LUNGE (50/30) *EVERY BREAK IN MOMENTUM OR SWITCH = 2 BURPES BY BOTH
A. "QUAD CITY"
FOR TOTAL TIME: 4 ROUNDS OF: "YOU GO - I GO" 12/7 CAL BIKE 40 DU'S 10 BOX JUMPS (30/24) 150M HEAVY SHUTTLE (50/30) *0-25-0-50-0 WHEN 4 ROUNDS ARE COMPLETE: AS A TEAM, 1 PERSON WORKS AT A TIME: 100/80 CAL ROW 100 KBS (2/1.5) 100/60 CAL BIKE 100 YARD WALKING LUNGE (50/30) *EVERY BREAK IN MOMENTUM OR SWITCH = 2 BURPES BY BOTH
*WE DID 100 KB OHS (SINGLE ARM) THEY CRUSHED ME.
*17 ish? (WITH DP)
1. SCORE IS TOTAL TIME, NO REST BETWEEN "YOU GO - I GO" AND CHIPPER.
B. HIP CIRCLE WORK 10-1
BLUE BRIDGES
OPENERS
C. PAUSE BENCH
3x6 @ 235#
Friday, March 22, 2019
22 March
Training (5p)
Got back from Disney Cruise at 3:30p, Threw Down 19.5 @ 5p...not recommended:)
19.5
33-27-21-15-9
Thrusters (95)
C2B Pullups
*11:56
Got back from Disney Cruise at 3:30p, Threw Down 19.5 @ 5p...not recommended:)
19.5
33-27-21-15-9
Thrusters (95)
C2B Pullups
*11:56
Thursday, March 21, 2019
21 March
Training (7a)
A. Chest and Bis On Ship
+
B. 21-15-9 (You Go - I Go)
DB Thrusters (40)
Burpees
A. Chest and Bis On Ship
+
B. 21-15-9 (You Go - I Go)
DB Thrusters (40)
Burpees
Wednesday, March 20, 2019
20 March
Training (7a) AM Session
5k Race
*21:14
Training (3p) PM Session
Shoulders and Back On Ship
5k Race
*21:14
Training (3p) PM Session
Shoulders and Back On Ship
Tuesday, March 19, 2019
Saturday, March 16, 2019
16 March
Training (630a)
FOR TIME: WITH A TEAM OF 3: 100 FRONT SQUATS (135/85) 100 DEADLIFTS (185/115) 50 THRUSTERS (135/85) 50 DEADLIFTS (185/115) BEGINNING WITH AND EVERY 2M: 16/10 CAL AIR BIKE
*Did with Jake and BW
*13:43
B. DL, 4x3
*Built to 335
C. Press, 4x10
*Built to 165
FOR TIME: WITH A TEAM OF 3: 100 FRONT SQUATS (135/85) 100 DEADLIFTS (185/115) 50 THRUSTERS (135/85) 50 DEADLIFTS (185/115) BEGINNING WITH AND EVERY 2M: 16/10 CAL AIR BIKE
*Did with Jake and BW
*13:43
B. DL, 4x3
*Built to 335
C. Press, 4x10
*Built to 165
Friday, March 15, 2019
15 March
Training AM Session (6a)
A. 10m Bike
B1. 10 Cal Bike Sprint
Rest 30 Seconds
B2. Strict Pullups
Rest 30 Seconds
B3. Hanging L-Sit Hold
Rest 30 Seconds
B4. Tricep Pressdowns
Rest 30 Seconds, x3
C. Mobility
D. Crossover Symmetry
Training PM Session (5p)
A. Open WOD 19.4
12m Cap
3 Rounds Of:
10 Power Snatches (95)
12 Bar Facing Burpees
Rest 3m
3 Rounds Of:
10 Bar-Muscle-Ups
12 Bar Facing Burpees
*2 Reps Short of Finishing
A. 10m Bike
B1. 10 Cal Bike Sprint
Rest 30 Seconds
B2. Strict Pullups
Rest 30 Seconds
B3. Hanging L-Sit Hold
Rest 30 Seconds
B4. Tricep Pressdowns
Rest 30 Seconds, x3
C. Mobility
D. Crossover Symmetry
Training PM Session (5p)
A. Open WOD 19.4
12m Cap
3 Rounds Of:
10 Power Snatches (95)
12 Bar Facing Burpees
Rest 3m
3 Rounds Of:
10 Bar-Muscle-Ups
12 Bar Facing Burpees
*2 Reps Short of Finishing
Wednesday, March 13, 2019
13 March
Training (130p)
A. 0-15:00
1 Round
60 Cal Ski
40 DB Snatches (50#)
20 Bar Muscle-Ups
*8:10
B. 15:00 - 30:00
2 Rounds
25 Over The Box Jumps (30)
100 Foot BH Carry (100/150)
*3:50
C. 30:00 - 45:00
3 Rounds:
200 Yard Shuttle (10 Yard Trips)
20 T2B
20 Cal Row
*Not Sure
*All T2B U/B
D. "You Better Row"
1:30 Counting Down
20 Cal Air Bike
W/Remaining Time, AMRAP C&J @ 185#
*9/8/7
*24 Reps (Up from 20 Last Year)
E. "The Pit"
16m EMOM
Min 1: 3 Cal Bike
Min 2: 3 FS (135)
Min 3: 3+30 DU's
Min 4: 3 KB Thrusters (1.5x2)
*Every Round Add 3 Reps/Cals
*If Perfect Thru 16m, Add 4m for a total of 20 Rounds if perfect.
*20 Rounds. This was pretty awful.
A. 0-15:00
1 Round
60 Cal Ski
40 DB Snatches (50#)
20 Bar Muscle-Ups
*8:10
B. 15:00 - 30:00
2 Rounds
25 Over The Box Jumps (30)
100 Foot BH Carry (100/150)
*3:50
C. 30:00 - 45:00
3 Rounds:
200 Yard Shuttle (10 Yard Trips)
20 T2B
20 Cal Row
*Not Sure
*All T2B U/B
D. "You Better Row"
1:30 Counting Down
20 Cal Air Bike
W/Remaining Time, AMRAP C&J @ 185#
*9/8/7
*24 Reps (Up from 20 Last Year)
E. "The Pit"
16m EMOM
Min 1: 3 Cal Bike
Min 2: 3 FS (135)
Min 3: 3+30 DU's
Min 4: 3 KB Thrusters (1.5x2)
*Every Round Add 3 Reps/Cals
*If Perfect Thru 16m, Add 4m for a total of 20 Rounds if perfect.
*20 Rounds. This was pretty awful.
Tuesday, March 12, 2019
12 March
Training (230p)
A. Tabata Mash
-SB Bear Hug Squats
-Ski Cals
-Pushups
-DU's
*6 Rounds
*65/65/65/65/65/77
*402 Reps (10/19/35/65)
B. 10 U/B Deadlifts (225)
30 Second Ski For Cals
Rest 3:30, x3
*19/18/19
*56 Cals (Up from 54 Last Year)
C. Tested ēvoFIT
Every 5m For 25m
300 Yard Shuttle
Or
400m Row
Then:
20 Torpedo DC Crunch
15 Thrusters (30)
10 Over The Torpedo Burpees
5 Torpedo In Place Lunges (Each leg)
*Complete
A. Tabata Mash
-SB Bear Hug Squats
-Ski Cals
-Pushups
-DU's
*6 Rounds
*65/65/65/65/65/77
*402 Reps (10/19/35/65)
B. 10 U/B Deadlifts (225)
30 Second Ski For Cals
Rest 3:30, x3
*19/18/19
*56 Cals (Up from 54 Last Year)
C. Tested ēvoFIT
Every 5m For 25m
300 Yard Shuttle
Or
400m Row
Then:
20 Torpedo DC Crunch
15 Thrusters (30)
10 Over The Torpedo Burpees
5 Torpedo In Place Lunges (Each leg)
*Complete
Monday, March 11, 2019
11 March
Training AM Session (6a)
A. Every 4m For 12m
6 Press - 6 FS - 6 PP - 6 FS - 6 Jerks - 6 FS
*135/135/140
*410 Pounds
B. 2m Bike For Cals
2m Burpees
Rest 1m, x5
*Team of 3 (Aggie/DP)
*711 Reps (Beat KB/BW/Klip by 2 Reps)
C. For Time:
500m Row Buy-In
Then:
4 Rounds:
40 DU's
10 OTB Burpees
10 Jerks (135)
10 T2B
Then:
500m Cash-Out
*12:16
A. Every 4m For 12m
6 Press - 6 FS - 6 PP - 6 FS - 6 Jerks - 6 FS
*135/135/140
*410 Pounds
B. 2m Bike For Cals
2m Burpees
Rest 1m, x5
*Team of 3 (Aggie/DP)
*711 Reps (Beat KB/BW/Klip by 2 Reps)
C. For Time:
500m Row Buy-In
Then:
4 Rounds:
40 DU's
10 OTB Burpees
10 Jerks (135)
10 T2B
Then:
500m Cash-Out
*12:16
Saturday, March 9, 2019
9 March
Training (7a)
IN TEAMS OF 2 OR 3 "GIMME FIVE" 5M AMRAP: LADDER (1-1-1 / 2-2-2 / 3-3-3) POWER CLEANS SYNCHRO BFB DEADLIFTS *135/85 FOR TIME: 21-15-9 CAL BIKE (15-9-6) PULL-UPS JUMP SQUATS TO TARGET 5M AMRAP: 15 YARD PLATE PUSH 10 SEATED G2O 15 YARD REV PLATE DRAG 10 BURPEE OVER PLATE 5M AMRAP: YOU GO - I GO 100/80M SKI SHUTTLE RUN
*DID THIS WITH CP 1. BIKE PIECE IS FOR TIME. 5M CAP. 2. ROUNDS + REPS FOR LADDER. 3. ROUNDS AND REPS FOR PLATE PUSH. 4. ROUNDS + REPS FOR SKI. SKI COUNTS AS 1. SHUTTLE IS 2. 1 FOR EACH TRIP.
IN TEAMS OF 2 OR 3 "GIMME FIVE" 5M AMRAP: LADDER (1-1-1 / 2-2-2 / 3-3-3) POWER CLEANS SYNCHRO BFB DEADLIFTS *135/85 FOR TIME: 21-15-9 CAL BIKE (15-9-6) PULL-UPS JUMP SQUATS TO TARGET 5M AMRAP: 15 YARD PLATE PUSH 10 SEATED G2O 15 YARD REV PLATE DRAG 10 BURPEE OVER PLATE 5M AMRAP: YOU GO - I GO 100/80M SKI SHUTTLE RUN
*DID THIS WITH CP 1. BIKE PIECE IS FOR TIME. 5M CAP. 2. ROUNDS + REPS FOR LADDER. 3. ROUNDS AND REPS FOR PLATE PUSH. 4. ROUNDS + REPS FOR SKI. SKI COUNTS AS 1. SHUTTLE IS 2. 1 FOR EACH TRIP.
Friday, March 8, 2019
8 March
Training AM Session (5a)
A. 10m Bike
B1. 10 Cal Bike Sprint (11-12 Seconds)
Rest 30 Seconds
B2. Strict Pullups (5-7-10)
Rest 30 Seconds
B3. 40# Russian Twists x40
Rest 30 Seconds
B4. Tricep Pressdowns
Rest 2m, x3
C. 3m Couch Stretch
D. 3m Split Stretch
E. Crossover
Training PM Session (4p)
Open WOD 19.3
200' OHD DB Lunge
50 DB Box Step-Ups
50 HSPU (Strict)
200' HS Walk
*Completed 25' HS Walk
HSPU Were 7-12-17-22-27-31-35-38-41-43-Singles To 50
*145 Reps
A. 10m Bike
B1. 10 Cal Bike Sprint (11-12 Seconds)
Rest 30 Seconds
B2. Strict Pullups (5-7-10)
Rest 30 Seconds
B3. 40# Russian Twists x40
Rest 30 Seconds
B4. Tricep Pressdowns
Rest 2m, x3
C. 3m Couch Stretch
D. 3m Split Stretch
E. Crossover
Training PM Session (4p)
Open WOD 19.3
200' OHD DB Lunge
50 DB Box Step-Ups
50 HSPU (Strict)
200' HS Walk
*Completed 25' HS Walk
HSPU Were 7-12-17-22-27-31-35-38-41-43-Singles To 50
*145 Reps
Wednesday, March 6, 2019
6 March
Training (230p)
A. 1-10 Clean and Jerks
*After every round of Clean and Jerks, complete 1 Round of Cindy
*16:27
*Subbed every other round Squats For KBS (1.5) To not mess up my Quad that has finally been feeling better.
B. Bench Deload Week (Week 10)
255, 5x5
*Complete, Easy
A. 1-10 Clean and Jerks
*After every round of Clean and Jerks, complete 1 Round of Cindy
*16:27
*Subbed every other round Squats For KBS (1.5) To not mess up my Quad that has finally been feeling better.
B. Bench Deload Week (Week 10)
255, 5x5
*Complete, Easy
Tuesday, March 5, 2019
5 March
Training (130p)
A. 4 Rounds:
8 Jerks (185#)
4 Rounds Tabata Ski For Cals
*36/37/39/40
B. 3 Rounds:
10 Pendlay Rows (135)
60 Seconds Each Arm Lateral Raises (Used 10# Plate)
*Complete, U/B
C. As Many Sets As Possible Of:
8 Cal Bike
30 DU's
8 C2B
8 DL (225)
*7+8 C2B (8 Damn DL Short of 8 Rounds)
D. Tested ēvoFIT
25m EMOM
Min 1: 100 Yard Shuttle + 2 Burpees + 50 Yard Shuttle
Min 2: 10 Cal Bike
Min 3: 20 Bicep Curls - 20 Torpedo Tricep Ext
Min 4: 10 Cal Ski
Min 5: 20 Sec Hollow + 20 Sec Stone Chair
*Complete
A. 4 Rounds:
8 Jerks (185#)
4 Rounds Tabata Ski For Cals
*36/37/39/40
B. 3 Rounds:
10 Pendlay Rows (135)
60 Seconds Each Arm Lateral Raises (Used 10# Plate)
*Complete, U/B
C. As Many Sets As Possible Of:
8 Cal Bike
30 DU's
8 C2B
8 DL (225)
*7+8 C2B (8 Damn DL Short of 8 Rounds)
D. Tested ēvoFIT
25m EMOM
Min 1: 100 Yard Shuttle + 2 Burpees + 50 Yard Shuttle
Min 2: 10 Cal Bike
Min 3: 20 Bicep Curls - 20 Torpedo Tricep Ext
Min 4: 10 Cal Ski
Min 5: 20 Sec Hollow + 20 Sec Stone Chair
*Complete
Monday, March 4, 2019
4 March
Training (2p)
A. Deadlift
5x5
*275/305/335/335/335
B. 1,000 Cals For Time On Echo Bike
*42:41
*DP/Ryan/Tanner
A. Deadlift
5x5
*275/305/335/335/335
B. 1,000 Cals For Time On Echo Bike
*42:41
*DP/Ryan/Tanner
Friday, March 1, 2019
1 March
Training (430p)
Open WOD 19.2
0:00 - 8:00
2 Rounds:
25 T2B
50 DU's
15 Squat Cleans (135#/185#)
8:00 - 12:00
25 T2B
50 DU's
11 Squat Cleans (225#)
12:00 - 16:00
25 T2B
50 DU's
9 Squat Cleans (275#)
*1 Squat Clean
Open WOD 19.2
0:00 - 8:00
2 Rounds:
25 T2B
50 DU's
15 Squat Cleans (135#/185#)
8:00 - 12:00
25 T2B
50 DU's
11 Squat Cleans (225#)
12:00 - 16:00
25 T2B
50 DU's
9 Squat Cleans (275#)
*1 Squat Clean
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