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Wednesday, July 31, 2019

31 July

Training (115p) Session

A. Every 4m For 20:00
Each Round For Time
3 Bar Muscle-Ups
6 T2B
9 DL (255)
15 Cal Bike
*1:13 - 1:09 - 1:08 - 1:10 - 1:01

B. In 16m, Establish OHS 
12-8-4-2
*235 - 250 - 275 - 305
*1055 Total

C. EMOM For As Long As Possible
Min 1: 8 Cal Bike
Min 2: 8 T2B
Min 3: 8 OHS (115)
Min 4: 40 DU's

Min 5: 10 Cal Bike
Min 6: 10 T2B
Min 7: 10 OHS (115)
Min 8: 50 DU's

Min 9: 12 Cal Bike
Min 10: 12 T2B
Min 11: 12 OHS (115)
Min 12: 60 DU's

Min 13: 14 Cal Bike
Min 14: 14 T2B
Min 15: 14 OHS (115)
Min 16: 70 DU's

Min 17: 16 Cal Bike
Min 18: 16 T2B
Min 19: 16 OHS (115)
Min 20: 80 DU's

Min 21: 18 Cal Bike
Min 22: 18 T2B
Min 23: 18 OHS (115)
Min 24: 90 DU's

Min 25: 20 Cal Bike
Min 26: 20 T2B
Min 27: 20 OHS (115)

*27 Rounds (Didn't Start Round of 100 DU's)
*This one hurt pretty bad. 

Tuesday, July 30, 2019

30 July

Training (115p) Session

A. Build To A Heavy Triple DL (Clean Grip)
*225-275-305-335-365-385

B. For Time:
50 Cal Row Buy-In:
Then 3 Rounds
400m Run
30 OTB Jumps (24")
30 Heavy Wallballs
Then: 
50 Cal Row Cash-Out:
*16:37

C. "Flip"
9-15-21
Power Cleans
Jerks
Front Squats
*135#
*8:37

Monday, July 29, 2019

29 July

Training (115p)

A. Build To A Heavy Split Jerk Triple +3 Second Pause On Catch
*255#

B. Every 2m For 10m
3 PJ @ 225#
*Complete

C. Every Minute OTM For 12m
Min 1: DU's
Min 2: T2B
Min 3: KBS 
*Can only work for 1st 30 Seconds
*Score is total reps, Divide DU's / 3
*79 T2B - 60 KBS - 238 DU's(79)
*218 Reps

D. 3 RFT
400m SB Run
40 Cal Bike
40 Cal Ski
*With A Partner
*15:01 (DP)


Sunday, July 28, 2019

28 July

Training (Michigan)

30m Amrap:
3/4 Mile Bike
While Partner Does:
20 Yard Broad Jump
200m Run
Max Pushups until Bike is back
Then Switch
*6 Rounds (5 Mile Bike + 200 Pushups)

Saturday, July 27, 2019

27 July

Training (Ranch)

A. 35m Amrap:
400m Run
25 Lunges
50 Synchro Squats
400m Run
25 Lunges
50 Pushups
*6 Rounds

B. 5 Push-up Ladder
*100 Pushups

Wednesday, July 24, 2019

24 July

Training (1p)

A. 3RFT
1k Row
100 DU's
21 DB Push Press (60#)
*16:38

B. Every 5:00 For 15:00
21 Cal Bike
15 T2B
9 Devil Press (50)
*Complete

C. Back Squats
40 Reps @ 225 (4x10)

Tuesday, July 23, 2019

23 July

Training (130p)

A. Complex
1 Clean Pull - 1 HPC - 1 Clean Pull - 1 Power Clean
185 - 205 - 225 - 245 - 275

B. 
12-9-6
DL (185)
T2B
Over The Bar Burpee
*2:57

Rest 3m

12-9-6
DL (185)
T2B
Over The Bar Burpee
*3:23

Rest 3m

12-9-6
DL (185)
T2B
Over The Bar Burpee
*3:00

*9:20

C. Tested ēvoFIT
WITH A 12:00 CLOCK COUNTING DOWN: FOR TIME (12M CAP): 200M RUN OR 25/15 CAL BIKE/SKI/ROW/RUN 20 KB HIGH PULLS 20 KBS 200M RUN OR 25/15 CAL BIKE/SKI/ROW/RUN 20 KB GOBLET SQUATS 20 KBS 200M RUN OR 25/15 CAL BIKE/SKI/ROW/RUN 20 KB THRUSTERS (10L/10R) 20 KBS 200M RUN OR 25/15 CAL BIKE/SKI/ROW/RUN
*Missed Final Run REST 2M 12M AMRAP: 1 TORPEDO PRESS MEDLEY 10 OVER THE TORPEDO BURPEES 15 TORPEDO FRONT RACK STEP-UPS (20) 20 TORPEDO SKULL CRUSHERS 25 TORPEDO BICEP CURLS IN STONE CHAIR 30 TORPEDO RUSSIAN TWISTS
+2 Rounds

Monday, July 22, 2019

22 July

Training AM Session (6a)

A. Mile Run

B1. 10 Cal Ski
B2. Pullups
B3. Upright Rows
B4. Presses
B5. Lat Pulls
B6. Ring Dips
Rest 4m, x4

C. Mobility

Training PM Session (130p)

A. Every Minute OTM For 12m
Even: 6 TnG Power Cleans (155)
Max DU's

Odd: Rest

*505 Du's

B. "Helen"
*7:15

Saturday, July 20, 2019

20 July

Training (7a)

"40.1" EVERY 4:00 FOR 40:00 IN TEAMS OF 2,3, OR 4 20/13 CAL BIKE 20/13 CAL ROW 15 BURPEES TO 24" TARGET (1 WORKING) 1. ANY ROUNDS MISSED, REST THE NEXT 4M WINDOW AND THEN JUMP BACK IN. 2. SCORE IS # OF COMPLETED ROUNDS+REPS. LAST MALE OR FEMALE TEAM TO FINISH EACH ROUND GETS -2 REPS APPLIED TO FINAL SCORE. 3. TIE BREAKER FOR MULTIPLE TEAMS OF 2,3, AND 4 IS EXTRA REPS COMPLETED IN FINAL 4:00 WINDOW. ONCE TEAMS FINISH THE FINAL ROUND, THEY COMPLETE AS MANY REPS AS POSSIBLE IN THE REMAINDER OF THE WINDOW. MEANING THEY COMPLETE THE ROUND OF 20/13 - 20/13 - 15 AND HAVE 90 SECONDS REMAINING IN THE FINAL 4:00 WINDOW, THEY WOULD GO BACK TO THE BIKE AND BEGIN ANOTHER 20/13 CAL BIKE AND 20/13 CAL ROW AND 15 BURPEES. THE + REPS WOULD ONLY BE COUNTING ANY ADDITIONAL REP AFTER THE INITIAL ROUND HAS BEEN COMPLETED. 4. TEAMS OF 4 = 22/15 BIKE/ROW -16 BURPEES

*BW (Team of 2)
*10+51 Reps

B. Bench (3x5) Pause
14X4 (4 bottom/4 top) x 5 reps
*235/255/255

Friday, July 19, 2019

19 July

Training AM Session (530a)

A. 1.5 Mile Run

B1. 10 Cal Ski Sprint
B2. Strict Pullups
B3. 15 Ring Dips
B4. 15 Heavy SB
B5. 10 Heavy Pressdowns
B6. 15 GHD's
Rest 4m, x4

C. Mobility


Training PM Session (115p)

A. Every 3m For 12m
3 TnG Power Cleans - 3 Push Press - 5 Jerks
*185-205-225-225

B. 3:00 Timer
400m Run
Then: 
Amrap:
30 Front Squats (75)
20 T2B
10 C2B Pullups
2+24

C. Back Work (Paincave)

Wednesday, July 17, 2019

17 July

Training (1p)

A. "Echo DT"
Every 4m For 20m
Complete 20/14 Cal Bike
Then: 1 Round of "DT"
115/135/155/185/205
*Max Reps For Tie-Breaker In 5th and Final Round
*5+35 Reps (8 DL After Extra Round of "DT")

(Last Year Was 5+30)
*Kept HR 1m Post "DT" completion each round
-104/112/116/130/158
*Hit Bike In 30 Seconds Each Round

B. Barbell Hip Thrusts

C1. 8-10 Strict Pullups
C2. 30 Pushups
Rest 3m, x3

Tuesday, July 16, 2019

16 July

Training (1p)

A. Push Press Max
*265 (Missed 275#)

B. Build To A Heavy Bench Single
*Stopped @ 315#

C. 50 Cal Ski
100' HS Walk
25 Muscle-Ups
100' HS Walk
Rest 5m
50 Cal Ski
100' HS Walk
25 Strict HSPU
100' HS Walk
*29:05

D. 800m Run
Rest 3m
400m Run
Rest 2m
200m Run
*9:56


Monday, July 15, 2019

15 July

Training Session AM (545a)

A. 1.5 Mile Run

B1. 10 Cal Ski Sprint
B2. DB Tricep Work
B3. Core Triplet (10 V-Up / 20 Tuck-Ups / 30s Hollow)
B4. 20 Pushups
Rest 3m, x3

C1. Shoulder Work
C2. Biceps

D. Mobility

Training Session PM (130p)

A. Max Snatch
*245 (Didn't feel strong today at all, no explosiveness off the ground)

B. Clean and Jerk
1-1-1-1-1
*245-265-275-275-275
*Same thing, just didn't feel strong OHD

C. Plyometric Work
-Single Leg - Double Leg Box Jumps - Drop Jumps - Lateral Jumps

Saturday, July 13, 2019

13 July

Training Session (7a)

Tested Claudia's Warrior WOD
For Time (20m Cap)
25 Power Cleans
20 Thrusters
15 Over The Bar Burpees
800m Run
25 Power Cleans
20 Thrusters
15 Over The Bar Burpees
400m Run
25 Power Cleans
20 Thrusters
15 Over The Bar Burpees
200m Run
*95#
*18:34
*This was really terrible. Did bar work U/B and ran slow. Grip would have to be pretty strong to try and hang on to that bar. 

Friday, July 12, 2019

12 July

Training AM Session (6a)

A. 1.5 Mile Run

B1. Ski 10 Cals Sprint
B2. Upright Rows
B3. Arnold Presses 
B4. Strict Pullups
B5. DB Shrugs
Rest 3m, x3

C. Bis/Traps

D. Mobility

Training PM Session (115p)

A. Find Max PC+PJ
*Hit 265, Missed Jerk @ 285#

B. 10m Stations
10m DBall Over The Shoulder
P1 - 30 Seconds P2 - 30 Seconds
*97 Reps

1-Mile SB Run
*8:54

Bench (20-10-5-3)
*195 - 235 - 275 - 305

Ski 220 Cals In 10m 
*Complete

C. TDC Challenge
150 U/B Du's
75 U/B Du's
50 U/B Du's
40 U/B Du's
30 U/B Du's
20 U/B Du's
10 U/B Du's
*4:24

Wednesday, July 10, 2019

10 July

Training (130p)

A. With A Partner For Max Reps
12m EMOM
Even: DU's
*Only work while partner is hanging from bar

Odd: T2B
*Only work while partner does pulse squats

B. "Vision"
3 RFT
60 WB
40 Heavy Swings
20 PC
10 Jerks
*Weight goes 135/155/185
*13:37

C. Tested ēvoFIT
WITH A 26M CLOCK COUNTING DOWN COMPLETE 4 ROUNDS: 300M RUN TORPEDO PRESS MEDLEY 8 TORPEDO FR REVERSE LUNGES (EACH LEG) 8 BURPEE OVER THE TORPEDO 30 TORPEDO S/L V-UPS IF FINISHED EARLY, COMPLETE EMOM: EVEN: 20 BANDED TRICEP PRESSDOWNS ODD: 20 SECOND HOLLOW HOLD
*24:00 Completion

Tuesday, July 9, 2019

9 July

Training (2p)

A. With A 16:00 Running Clock
0:00 - 6:00
Find 10RM Press
*175#

6:00 - 16:00
Find Max Load Squat Clean + Front Squat
*295

B. For Time:
40 Cal Bike
Rest 1m
30 DB Snatches (70)
Rest 1m
400m Run
Rest 1m
20 PC (135)
20 PJ (135)
*8:07

C. Tested ēvoFIT
4 RFT (26m Cap)
300m Run
Press Medley
8 Reverse FR Lunges (Each Leg)
8 Over The Bar Burpees
20 Torpedo S/L V-Ups
*24:00

Monday, July 8, 2019

8 July

Trainnig (1p)

A. Back Squats
8x2 @ 265#
*Complete

B. Snatch
6x2 @ 165#
*Complete

C. 16m EMOM
Min 1: Plate Push Shuttle
Min 2: 20 Abmats
Min 3: 30 Seconds Max C2B
Min 4: 30 Seconds Max Ski Cals
*150 Reps
*26/25/22/18 Pullups
*16/15/14/16 Ski

D. 3x10 DL 
*205/255/255

Saturday, July 6, 2019

6 July

Training (7a) Session

A. WITH A TEAM OF 2:
EVERY 7:00 FOR 5 ROUNDS: 400M RUN (2/3 MUST BE BACK FROM RUN) 500M/400M ROW 20 HEAVY WALLBALLS (30/16) POWER CLEANS 1. MUST BE A DIFFERENT COMBO FOR THE RUN EACH ROUND. 2. SWITCH THE ROW AS NEEDED BUT CAN'T BEGIN UNTIL BOTH ARE IN FROM THE RUN. 3. POWER CLEAN REPS BASED OFF LOADS 9 REPS (225/145) 11 REPS (205/125) 13 REPS (185/105) 15 REPS (155/95)

*Cheeks and I used 225#
*23:04 Total Time 4. IF ANY ROUND IS MISSED, DROP POWER CLEAN LOAD TO 135/85 AND CUT ROW TO 300/200.

B. KB Banded Bench (12kg KB's)
135/185/205/225
*5 reps + 2 Second Pause On Chest
*Complete

C. 90# Shrugs, x20
x2

Brutal Week...8 Training Sessions and body was feeling it.

Friday, July 5, 2019

5 July

Training AM Session (6a)

A. 1.5 Mile Run


B1. 10 Cal Ski Sprint

B2. Inclince DB Bench (90#) (8-10-12)
B3. Heavy Curls
B4. DB Rows (Heavy 8-10-12)
B5. Heavy Tricep Pressdowns
Rest 4m, x3

C. Mobility


Training PM Session (130p)


A1. Back Squats, 10 Reps 
*235, 235
20 Second Rest
A2. Jump Squats, 10 Reps
*95/95
20 Seconds Rest
A3. 15 Yard DBL KB Walking Lunge
*Red/Red
Rest, 4m, x2

B. 14m Amrap
20 Cal Row
20 T2B
25 KBS (2)
25 Over The Box Jumps (24)
3+53 (13 Swings)
*T2B (20/20/20/12/17/20)
*KBS (U/B All)

Thursday, July 4, 2019

4 July

Training (1045a)

"Independence"

For Time:
WITH A TEAM OF 3 200 DU'S *CAN ONLY WORK WHILE 2 PEOPLE HOLD PLANK 800M SB RUN (30) *1 SB PER TEAM 50 POWER CLEANS (115) *MUST BE DONE IN SETS OF NO SMALLER THAN 5 50 THRUSTERS (115) *MUST BE DONE IN SETS OF NO SMALLER THAN 5 50 SYNCHRO BAR FACING BURPEES *2 PEOPLE WORKING AT TIME 800M SB RUN (30) 200 DU'S *CAN ONLY WORK WHILE SOMEONE HOLDS (115) IN FRONT RACK. CASH-OUT 100 CAL BIKE
*21:44
1 Round Not For Time
B1. 30 Abmats
B2. 1 Lap Gun Walk (55#)
B3. Max Pushups (42)
B4. 60 Second Hollow Hold


Wednesday, July 3, 2019

3 July

Training (1p)

A. Back Squat + Chains
Build To A Heavy 3 
*315+ Chains

B. Below The Knee Snatch, 3RM
*205, Hit 1 @225#

C. "DEATH BY 1,000 PAPERCUTS"
MIN 1: 2 DL MIN 2: 2 CAL BIKE (FEMALES 2) MIN 3: 4 DL MIN 4: 4 CAL BIKE (4) MIN 5: 6 DL MIN 6: 6 CAL BIKE (6) MIN 7: 8 DL MIN 8: 8 CAL BIKE (6) MIN 9: 10 DL MIN 10: 10 CAL BIKE (8) MIN 11: 12 DL MIN 12: 12 CAL BIKE (8) MIN 13: 14 DL MIN 14: 14 CAL BIKE (8) MIN 15: 16 DL MIN 16: 16 CAL BIKE (8) IF PERFECT AND RX ONLY MIN 17: 18 DL MIN 18: 18 CAL BIKE (10)
*18+31 (31 Cals on Last Round of 18 Cal Bike)
*Used 245#


Tuesday, July 2, 2019

2 July

Training (130p)

A. Tested Throwdown Workout
8 Rounds
500m Row
10 Synchro Burpees
10 Thrusters OR Clean and Jerks (135/85)
*22:04 (With Mike Ratnofsky)

B. Class WOD
"Critical Mass"
16m EMOM
Min 1: 12 Yard Burpee Broad Jump
Min 2: 60 Du's
Min 3: 15 C2B Pullups
Min 4: Max Cal Ski In 30 Seconds
*17/17/17/20
*71 Cals

C. Tested ēvoFIT
6m EMOM (Cut In Half)
Min 1: 200m Run
Min 2: 20 Plated High Pulls
Min 3: 40 Second Bicep Hold
*Complete

6m EMOM (Cut In Half)
Min 1: 16 Cal Bike
Min 2: 12+12 Chest Press - ZPress
Min 3: 40 Second Hollow
*Complete

Monday, July 1, 2019

1 July

Training AM Session (6a)

A. 1.25 Mile Run

B1. Tricep BB Medley
B2. Core Work
B3. Ring Dips
B4. Ski Sprint (10 Cals)
B5. Curls
B6. Plated Uprights
Rest 5m, x4

C. Mobility


Training PM Session (130p)

A. Back Squats (Banded 235+Purple Bands)
6x2

B. Snatch, 6x2 @ 190#
*Complete

C. 3 RFT
15 PC
12 S2O
9 HSPU
400m Run
*115
*8:11 (Previous Time Was 11:24)

D. 200m SA KB FW
*72# Right Hand - 96# Left Hand Back

E. 50 KBS (2)

F. 40 Banded Pressdowns - 40 Banded Bicep Curls

G. 10 Yard HS Walk 
Rest 2m 
20 Yard HS Walk
Rest 2m
30 Yard HS Walk
(Broke at 20 - Then Finished 10)
40 Yard HS Walk
(Broke at 20 - Then 10 - Then Called It)