12/31/16

strongfit

Bicep/tri openers

Landmine row 

Jefferson squats 

Sl dl

Sandbag carry- 300m 100#

X2:

Harness pull (2 plates, 1 plate)

x2:

Sled drag (5, 4)

X5:

Prowler sprints

12/30/16

AM
4 rounds @ 90% effort:
500m Row @ 1:55-2:00 pace
50 Double Unders
21 Burpees
12 Chest 2 Bar Pull-Ups
rest 3 minutes
 5:02, 5:01, 5:07, 5:06
(Kept row pace, du ub)

PM
"Gwen"
15-12-9
Clean & Jerks UB
*must be TNG*
*don't go crazy heavy, let's just work on cycling*
Done @ 115#

rest 15-20 minutes
EMOM x 10
odd - 2 Back Squats @ 205# (from rack)
even - 12 TNG Power Snatch @ 65#
Done.

Finisher:
Weighted Single Leg Plank Hold x 2 minutes/side
Done 25# 1 min r, 1 min left, rest two min, then last 2 min each side

12/28-12/29/16

5min AB @ 100-120 BPM
5min Foam Rolling (lateral quads / lats / calves)
5min Ski @ 100-120 BPM
5 min Ido Portal Squat Clinic 2.0
5min Row @ 100-120 BPM
5 min foam roll
5 min AB
+
15 min Portal Locomotion Routine (sub wall-assisted bridge hold for bridge walk)


Positional Breathing x 3 rounds
-10-15 Breaths in bottom of squat @3151
-10-15 Breaths in forward fold @3151
-10-15 Breaths in deadlift position @3151
-10-15 Breaths in quadruped position @31

12/24/16

12 Days of Xmas
1 DB Burpee Box Step Ups 24"
2 DB Thrusters
3 HSPU strict.
4 Chest 2 Bar
5 KB Swings
6 Toes to Bar
7 Box Jumps 24"
8 Alt. DB Snatch
9 Calorie Assault Bike
10 Alt. Lunge DB
11 Sandbag Squats 100#
12 DB Man Makers
*NO RX, Goal is to have fun and finish*
*same DB must be used for all exercises*
20# db

26:23

Was fun!

12/23/16

2 sets:
Bicep/Triep Opener
+
2 sets:
Landmine Row
Single Arm DL
Sandbag Squats
+
3 sets:
Rope Sled Pull 100'
+
2 sets:
Partner Sled Drag
+
4 sets:
Prowler Sprint

12/22/16

AM
4 sets:
10 Calorie AB Sprint
8 C2B Pull-Ups
5 Calorie AB Sprint
8 C2B Pull-Ups
rest 3 minutes
*no pacing the bike, go all out*
*Repeat from last week*
1:47, 2:25, 2:28, 2:26

PM
A1. Dumbbell Box Step Ups (20") x 20 steps (10leg) AHAP rest 1:30
Done. 50# db

A2. Glute Ham Raise x 8 SLOW reps rest 1:30 x 4 sets. Done.
+

Every 3 minutes x 30 minutes
21 Calorie Row
15 Deadlifts 115#
12 Toes to Bar (6/6 the entire way, no UB)
9 Hand Release Push-Ups
 Hard  one, no rest after 3rd round- just kept moving until the 30 minute mark, think I may have only done 9 rounds

12/20/16

AM
A. 3 sets:
Landmine Rows x 5-6/arm rest 1 minute
24.5, 27, 29.5
B. 2 sets:
Bicep/Tricep Opener. Done.
C. Every 90 seconds x 3 sets - Wide Stance Sumo Deadlift @ 205# x 10 reps (barefoot)
done @ 215#
+
8 sets:
500m Run @ Max
rest 2 minutes
Done.

PM
EMOM x 30
minute 1 - 100' Farmers Carry (53# per hand) 1 minute.
mintue 2 - 25 Russian KB Swings 44#
minute 3 - 18 Calorie Row
Done. All kbs ub, had to cut calories down to 15 starting 4th round

12/19/16

AM
Every 5 minutes x 40 minutes (8 sets)
500m Row
5 Toes to Bar
15 Box Jump Overs 20"
5 Toes to Bar
30 DUs
5 Toes to Bar


PM
EMOM x 30
minute 1 - 5 Back Squats 185#
minute 2 - 10 Strict Pull-Ups
minute 3 - 120# Sandbag Carry x :45 Seconds
Done. (Pull-ups: did atleast the first 5 reps ub every round then broke up the last 5 differently each time)

12/17/16

AMRAP 20

5 clean grip dl 165#

10 pistols 

15 ghd 

15 rounds 

12/16/16

AM
A. 3 sets:
Back Rack Reverse lunges  x 20 steps (10/leg) rest 2 minutes
135#, 155# x2
+
Every 3 minutes x 30 minutes
25 Calorie Row
12 TTB
1 clean grip  Heavy Deadlift 215#(couldn't fit anymore 15s on the bar)
Done.

PM
4 sets:
10 Calorie row Sprint
8 Strict pull-Ups
5 Calorie row Sprint
5 strict  Pull-Ups
rest 3 minutes
2:00, 2:18, 2:26, 2:29

12/13/16

AM
A. 3 sets:
Landmine Rows x 5-6/arm rest 1 minute
22, 24.2, 26.4
Seated DB Zpress x 8 rest 1 minute
20, 25, 30
B. 2 sets:
Bicep/Tricep Opener. Done

C. Single Arm Bench Press - 10, 8, 6, 4, 4 rest 1 minute bt arms
25#, 30#, 40, 50, 50

D. Every 75 seconds x 3 sets - Wide Stance Sumo Deadlift @ 185# x 15 reps (barefoot)done.

E. Assault Bike
12 Seconds Max Wattage
48 Second Slow Pedal
x 12 minutes. Done. 98 cal

PM
A. 60 Calorie Row in 3:25 or less
rest 3 minutes x 3 sets
3:16, 3:16, 3:23
+
EMOM x 30
minute 1 - 1 Muscle Up + Max Burpees to 6" (stop at :50 mark of minute)
minute 2 - 6 Calorie Ski Erg + 8 DB S2O 30#
mintue 3 - 12 Calorie Assault Bike
Had to drop out the mu after a few rounds, but did everything else. Wrist really hurts

Finisher:
3 sets:
100' Heavy Sandbag Carry
rest as needed
160, done

12/12/16

AM
4 rounds @ 85% effort:
1000m Row
1 Muscle Up
15 Dumbbell Thrusters 30#/hand
1 Muscle Up
30 Double Unders (goal is UB, but don't restart if you fail)
1 Muscle Up
rest 3 minutes
All du ub, kept failing that third muscle up even round ugh. Hurt so much.
PM
A. EMOM x 5
3 TNG Power Cleans + 1 Split Jerk @ 145# (pause in jerk for 3 seconds) done.
+
EMOM x 16
odd - 8 Back Squats @ 155# (from rack)
even - 8 TNG Power Snatch @ 85#
Done.

Finisher:
8 sets (not timed):
2 Wide Grip Strict Pull-Ups (add 5-10#)
6 Slow Glute Ham Raises
12 Second L-Hang Hold
Done 5#

12/9/16

Open Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

25 snatches at 100# score=175
Never felt uncomfortable, should've started out doing triples on the 75# round instead of starting with singles and then switching to bigger sets. Confident I could get to 120 if I did this again

12/8/16

AM
A. Power Snatch x 1 + Hang Squat x 1 + Overhead Squat x 5 - every 3 minutes x 15 minutes 95#, 95#, 95#, 100#, 105# wasn't moving my feet ugh.
B. Split Press 3,3,3,3 rest 2 minutes
55#, 70, 85, 90
C. Split Jerk Cluster 1.1.1 rest 10 seconds rest 3 minutes x 5 sets. 140# stayed light

D. E2MOM x 20 - 2 MU's. Done (false grip kipping-ish)

PM
5 sets @ 85-90%:
1000m Bike
750m Ski
500m Row
rest 1 minute
Done.

12/8/16

AM
For time:
300m Run
21 Chest 2 Bar Pull-Ups
300m Run
18 Chest 2 Bar Pull-Ups
300m Run
15 Chest 2 Bar Pull-Ups
300m Run
12 Chest 2 Bar Pull-Ups
11:23
(Need to warm up for c2b better- took until the round of 15 to find a rhythm (last 2 rounds were 10/5, 10/2))

PM
A, 4 sets:
5 KB Snatch + 10 KB OH Lunge @ 35# rest 1 minute bt sides
Done.
+
Every 3 minutes x 30 minutes
8 Calorie Assault Bike
1 Snatch 115#
10 HSPU
10 Toes to Bar
Done. All hspu & t2b ub. Guess I need a little pressure to snatch. That was a fun one. All rounds took under 1:55.

12/7/16

yogaspark for active recovery

12/6/16

AM
A. 2 sets:
T-Y-I Raises
B. 2 sets:
Bicep/Tricep Opener
(Done)
C. Bench Press - 10, 6, 3, 3, 3 rest 2 minutes *building*
105#, 110, 115, 120, 125
D. Every 90 seconds x 3 sets - Wide Stance Sumo Deadlift @ 155# x 20 reps (barefoot). Done.
E. Assault Bike
10 Seconds Max Wattage
50 Second Slow Pedal
x 10 minutes. Done. 84 cals

PM
A. 50 Calorie Row in 2:50 or less
rest 2 minutes x 3 sets
2:45, 2:43, 2:40
+
EMOM x 30
minute 1 - 1 Muscle Up + Max DUs in remaining time
minute 2 - :45 Second Ski Erg @ 90-92% effort
mintue 3 - 8 TNG Push Jerks 95# + 4 Bar Facing Burpees
Done. No mu fails (did some strict, some false grip kipping-ish)

Finisher:
3 sets:
5-6 Landmine Rows/arm
22# bar.

12/5/16

AM
4 rounds @ 80-85% effort:
700m Row
1 Muscle Up
15 UB Wall Ball Shots 20#
1 Muscle Up
20 KB Swings 35#
1 Muscle Up
rest 3 minutes
Sub mu for 7 c2b.

PM
A. Power Clean x 2 + Hang Squat Clean x 1 + Split Jerk x 1 - 1 complex every 3 minutes x 15 minutes
125#, 135#, 150, 160x2 (failed second jerk)
+
EMOM x 14
odd - 8 Front Squats @ 125# (from floor)
even - 10 TNG Power Snatch @ 80#
Done.

Finisher:
5 sets:
Ultrawide Grip Strict Pull-Ups x -5 reps
Barbell Hip Bridge x -10 HEAVY reps
rest as needed
Done. (215#, 235, 285, 305, 335)

11/30- 12/2/16

Wednesday:
AM
EMOM x 20
9 Calorie Assault Bike (should be completed in less than :37 seconds)
That was fine in the beginning, really bad in the middle, and fine in the end.
Kept pace. Yay.
+
20 minutes of Mobility done.

PM
A. Sandbag Front Squats @ 31X1 tempo 5 x 5 rest 2 minutes (do these barefoot)
80#
B. Every 30 seconds x 7:30 minutes - Snatch x 1 rep (from high hang mid thigh)
100#, last couple at 95# because started power snatching idk why.
C. Every 30 seconds x 7:30 minutes - Snatch x 1 rep (from below knee position 2) 110#
+

Thursday:
Mobility

Friday:
10 rounds:
30 Second DB Thrusters 35#
30 Second Rest
30 Second Burpees
30 Second Rest
Done.
(10-12 reps each round)

11/29/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
10 Seconds Max Wattage AB
50 Second Slow Pedal
x 5 minutes
rest 2 minutes x 3
+
5 minute AB Cooldown (slow pedal)
Done. 189 cal total
+
EMOM x 10
1 Strict MU
Done, failed 4 throughout. Ouch.
+
5 minutes Kipping Ring Dip Practice.

PM
A. Bench Press- 5-5-5-5-5 *building* rest 2 minutes
95#, 100, 105, 110, 115 (115 felt pretty good actually)
B. Deficit (4") Stiff Legged DL 3 x 8 rest 2 minutes (keep IR)
95#
+
EMOM x 21
minute 1 - 10 Chest 2 Bar Pull-Ups
minute 2 - 12 HSPU
minute 3 - 15 Toes to Bar
Done. Hand
+
D1. Chest Supported Wide Grip BB Row x 8 reps rest 1:30 minute 84#
D2. Reverse Hyper x 15 SLOW reps (keep IR) rest 1:30 minute x 4 sets 20#

11/28/16

Trying to not be a blob day
A. Sandbag Strict Press x 6 reps (2 second pause OH) rest 2 minutes x 3
Done @ 60#

B. EMOM x 10 - Sandbag Thrusters x 4 reps @ 80#. Done.
C E2MOM x 20 - 2 Clean & Jerks @ 75-80% of 1RM
@155#
*perform A&B barefoot and working on proper rotation*
*warmup for part C with some tall jerks and split press*
+
A1. Chest Supported Wide Grip BB Rows x 8 reps rest 1 minute
A2. Strict Chin-Ups x -6 reps rest 2 minutes x 4 sets. Done.
B. Every 2 minutes x 10 minutes - 150' Sandbag Carry @ 160# done.

11/26/16

Cross country reunion race (2.25 miles)

11/24/16

AM
A. Single Arm OH KB Lunge x 16 steps rest 1 minute bt arms x 3 sets (per arm)
*you should do 3x16 holding with R arm, and 3x16 holding with left arm* - use 50# DB
Done. These felt good.

B. EMOM x 10
Ring Dips x 6 reps
Done. All strict. Ub
(I probably should practice kipping though)
+
EMOM x 30
minute 1 - 3 Power Clean (singles) @ 165-170#
minute 2 - 13 Calorie Row
minute 3 - 20 Wall Ball Shots 14#
minute 4 - 10 Deadlifts @ 165-170
minute 5 - 50 Double Unders (:30 Second Cap)
Done all good. @170

11/22/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
Every 3 minutes x 15 minutes
20 Calorie Assault Bike (Must be completed in 1:20 or less each time)
+
5 minute AB Cooldown (slow pedal)
Done. All in 1:20 or less.
+
EMOM x 5
1-2 Strict MU
Done. (Could only do 1 per min)
+
5 minutes Ring Kipping Practice

PM
A. Push Press - 1-1-1-1-1 *building* rest 2 minutes (all at 135# or higher)
135#, 140, 145, 150, 155

B. Banded Sumo DL (blue band) 10 x 1 @ 65% of 1RM every 30 seconds
220#. Done.
+
EMOM x 18
minute 1 - 10 Chest 2 Bar Pull-Ups
minute 2 - 10 Calorie Ski Erg Sprint
minute 3 - 12 Toes to Bar (either UB or 2 sets)
Done. All t2b ub
+
Finisher:
3 sets:
Rope Sled Pull (3-45# plates)
*warmup for 2 sets with 2 plates, really fast pulls, then finish with 3 sets at 3 plates)
Done.

11/21/16

AM
EMOM x 15
10 Calorie Assault Bike (should be completed in less than :40 seconds)
Done. Last 3 minutes started taking over :40 though
+
20 minutes of Mobility (done before PM session)

PM
A. Every 2 minutes x 20 minutes (10 sets)
1 Front Squat *Building*
155, 175, 185, 205, 225, 235, 250, 255 (25# pr), failed 260# so stopped here.

B. Every 30 seconds x 5 minutes - Snatch x 1 rep (from high hang position 1)
100#

C. Every 30 seconds x 5 minutes - Snatch x 1 rep (from above knee position 2)
110#

D1. Bent Over Supinated BB Row x 6-8 reps (keep IR and hinge) rest 1 minute
45# 8 reps
D2. Hip Extensions x 10 SLOW reps (keep IR) rest 1 minute x 4 sets
Done.


(B&C should be done at a light enough percetnage when form is perfect)

11/19/16

7:52 (15.5)
500m carry 80#
Bunch of strict mu

11/18/16

AM
4 Mile Run (goal is sub 30)
28:22
(First 3 miles on street were between 7:10-7:30 pace, last mile on track was 6:26)

PM
A. Dumbbell Split Press 5-5-5 rest 2 minutes
30#x3, tried 40# got 4

B. Tall Jerk 2-2-2 rest 2 minutes (heavier than last week)
75#, 80#x2

C. Dumbbell Split Jerk 5-5-5 rest 2 minutes
30#, 40#x2

I feel like my knees come in when I dip, I need to focus on pressing them out

+
1000m Row
300m Sandbag Carry @ 100#
50 Handstand Push-Ups
300m Farmers Carry 44#/hand
50 Pull-Ups
23:30
The farmers carry crushed me,I should do more of these
+
100 ghds (I like to do these because if I ever do a competition with ghds I don't want them to be an issue for me )

11/17/16

AM
A. Single Arm OH KB Lunge x 20 steps rest 1 minute bt arms x 3 sets (per arm)
*you should do 3x20 holding with R arm, and 3x20 holding with left arm*
44# kb

B. Snatch Cluster 1.1 x 5 rest 30 seocnds rest 2 minutes @ 88-90%
Did 3 sets at 115#, then stopped and just worked on snatch @ light weight

C. EMOM x 10 - :30 Seconds Handstand Walk. Done

PM
Ring Dips
10 x 5 rest as needed bt sets
3:33 (last two sets were both 3-1-1)
+
EMOM x 24
minute 1 - 5 Power Clean (singles) @ 80% + 20 DUs. 145#
minute 2 - 10 Burpees + 5 Chest 2 Bar Pull-Ups
minute 3 - 20 KB Swings 35#
Done.

11/15/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
20 Calories (for time)
rest 5 minutes x 5 sets
:51, :51, 1:13, 1:11, 1:11
+
5 minute AB Cooldown (slow pedal)
Done.
+
10 minutes of MU work
Did a bunch of strict mu

PM
A. Push Press - 2-2-2-2-2 *building* rest 2 minutes (all at 135# or higher)
135, 140 x3, 145(fail), 140(failed 2nd rep)

B. Banded Sumo DL (blue band) 8 x 3 @ 60% of 1RM every 30 seconds
210#
+
EMOM x 15
minute 1 - 10 UB Chest 2 Bar
minute 2 - :40 Second AB @ 375+ Watts
minute 3 - 10 Toes to Bar (either UB or 2 sets)
First 3 sets of c2b ub (then 5,3,2) (6,2,1,1). All t2b ub
+
3 sets of 10 ub wide grip banded pull-ups

11/14/16

AM
Assault Bike
8 minutes @ 275+ watts
2 minutes rest x 2 sets
Done. (93 cals, 90)
+
20 minutes mobility
Done.

PM
A. Snatch (from full extension) 7 x 1 rest 90 seconds (all at 75# or heavier)
70#, 70, 75, 75, 80, 85, 85

B. Drop Snatch 7 x 1 rest 2 minutes - (pause 2 seconds in bottom) *70# or heavier* 70#, 75, 80, 80, 80, 85

C. Deficit Halting Snatch Pull to Knee (1 second pause) 7 x 1 rest 2 minutes (stand on 45# plate) @ 215# or heavier
215#, 220, 220, 225x4

D. Front Squats 1 rep Every 90 Seconds x 15 minutes (10 sets) @ 92-95%
220#x2, 225#

E. Reverse Hyper - 3 x 12-15 reps @ 150# total rest 1 minute
Done. 180# 15 reps

+
Rope sled pulls 135#, sled pulls 225#
+
Ab wheel
+
500m sandbag bear hug carry 80#

11/11/16

A. Split Press 3-3-3-3 rest 2 minutes - https://youtu.be/ivWaM5U9lSw
55#, 65#, 70#, 78#
B. Tall Jerk 3-3-3-3 rest 2 minutes (pause in catch for 2 seconds)
55#, 60, 65x2

C. Split Jerk 1-1-1-1 @ 75-80% rest 2 minutes
145#
+
3 Rounds:
200m Sandbag Carry 80#
10 Burpees Over the Bag
10 Strict Ring Pull-Ups
10 Burpees Over the Bag
20 KB Swings 44#
rest 1:1
Done.

11/10/16

AM
A. Overhead Squat - 3x10 rest 3 minutes (pause in bottom of each rep for 1 second)
125, 135, 8@145#
My arms are sooo uneven the bar is sooo slanted.

B. Snatch Cluster 1.1.1 x 4 rest 20 seconds, rest 2 minutes @ 85% (repeat)
Done at 107#. no fails

C. Every 20 seconds x 3 minutes - 5 UB Strict HSPU (see where the wheels fall off this week with one extra rep)
Got up to 40 hspu doing sets of 5ub, then at 2:40 had to do 3,2,and 5 singles (finished 50 at 3:28)
+
40 Ring Dips (pause in bottom 1-2 seconds - kip out). Done.
+
EMOM x 21 minutes
minute 1 - 15 Calorie Row Sprint
minute 2 - 10 Thrusters 95#
minute 3 - :40 Seconds Double Unders
Done.

PM
60 min mobility
Focused on: opening hips, practicing backsquat & deadlift, lat/bicep engagment

11/8/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
20 Calories (for time)
rest 4 minutes x 3 sets
:47, 1:07, 1:07
+
5 minute AB Cooldown (slow pedal)
+
5-10 minutes of MU work
*major weakness still, you have to start putting in the work here*
-Did 10 strict muscle ups (with legit turnovers & no chicken wings)  & a bunch of kipping attempts

PM
A. Push Press - 3-3-3-3-3 *building* rest 2 minutes
125#, 135 failed, 135, 135, 135(failed 3rd) fackkk

+
More muscle up practice. actually got some

B. Banded Sumo DL (blue band) 10 x 2 @ 55% of 1RM every 30 seconds
Done. Used 200# don't have a sumo dl 1rm

+
EMOM x 12
odd - 8 UB C2B Pull-Ups
even - 12 Assault Bike Calorie
-Kept pace but not all c2bs unbroken sets

+
200ft sandbag bear hug carry 160#

11/7/16

5 minutes @ 175 watts
1 minute rest
5 minutes @ 225 watts
1 minute rest
5 minutes @ 275 watts
1 minute rest
5 minutes @ 325 watts
Couldn't keep pace @325 (avg:302 watts)
+
20 minutes mobility. Done.

PM
A. Snatch (from full extension) 5 x 2 rest 90 seconds (all at 70# or heavier)
Done at 75#

B. Drop Snatch 5 x 2 rest 2 minutes - similar to Snatch Balance but no dip and drive (pause 1-2 seconds in bottom)
55#,60#,65#,70,75

C. Deficit Halting Snatch Pull to Knee (1 second pause) 5 x 2 rest 2 minutes (stand on 45# plate) @ 190# or heavier
190#, 195, 205, 210,215

D. Front Squats 2 reps Every 2:00 x 20 minutes @ 85-90%.
Done @ 215#

E. Reverse Hyper x 100 reps (light)
90#, done

11/5/16

A. Push Press 3-3-3 rest 2 minutes
145#, 150#, 1 rep @ 155#
B. Push Jerk 2-2-2 rest 2 minutes
155#, 165#, 175#
C. Split Jerk 1-1-1 rest 2 minutes
180#, 185#, 190#

Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
-10 (13 reps less than during the open, I think it's a mobility issue, i am def pulling to the right spot it's just the turnover )
+
AMRAP 4
15 KB Swings 44#
12 Thrusters 75#
9 Calorie Row
rest 1 minute x 4 setsi
(Best: 2, worst: 1+30)
+
500m Sandbag Carry @ 60#
Done with 80#
+
2 Mile Run (goal is sub 13 minutes)
12:44

11/3/16

AM
A. Overhead Squat - 5x5 @ 70% rest 2 minutes (pause in bottom of each rep for 2 seconds)
135#

B. Snatch Cluster 1.1.1 x 4 rest 20 seconds, rest 2 minutes @ 85%
110#   This was an absolute shit show. Need to stay here again for next week.

C. Every 20 seconds x 5 minutes - 4 UB Strict HSPU (see where the wheels fall off this week with one extra rep)
>Done unbroken. (Started getting hard at 4:40)

PM
30 Ring Dips (pause in bottom 1-2 seconds - kip out)
Done.
+
EMOM x 21 minutes
minute 1 - 10 Calorie Ski Sprint
minute 2 - 30 DUs + 5 Toes to Bar
minute 3 - 10 Burpee Box Jump Overs 18"
Done.
+
100 ghds

11/1/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
1 minute Max Assault Sprint (no pacing go as hard as you did during 10 second interval and hang on)
rest as needed (no more than 15 minutes) x 2 sets
25 cals, 24 cals
+
5 minute AB Cooldown (slow pedal)



PM
A. Strict Press - 1-1-1-1-1 *building* rest 2 minutes (95# or heavier)
95#, 99.4#, 103.8#, 104.4 (failed twice, confused about this because my pr from May is 109.4#)

B. Banded DL (bllue band) 10 x 1 @ 65% of 1RM every 30 seconds
220#

+
EMOM x 14
odd - Max UB C2B Pull-Ups
even - Max Burpees (6") x :45 seconds
Done (c2b: 9,9,9,8,7,8,8) (burpees: 15reps first 6, 20reps last round)

10/31/16

AM
Assault Bike
4 minutes @ 175 watts
1 minute rest
4 minutes @ 225 watts
1 minute rest
*continue in this sequence, adding 50 watts until failure*
175, 225, 275, 325
(didn't attempt 375, 325 wrecked me)
+
20 minutes mobility. Done.

PM
A. Snatch (from full extension) 4 x 3 rest 90 seconds (all at 65# or heavier)
65# x2, 70#x2
B. Snatch Balance 5 x 1 rest 2 minutes - all at 135# or heavier (pause 1-2 seconds in bottom)
135#, 140#, 145, 150x2

C. Deficit Halting Snatch Pull to Knee (1 second pause) 4 x 3 rest 2 minutes (stand on 45# plate) @ 175# or heavier
180#x2, 185, 190

D. Front Squats 3 reps Every 3:00 x 12 minutes @ 85% 205#

E. Banded Hamstring Curls x 100 reps (blue band). Done.

10/29/16

Open 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.

342 (3 cleans in the 4th round @175#)

-compared to 258 during the open

10/28/16

AM
A. Push Press x 1 + Push Jerk x 2 + Split Jerk x 3 - Every 3 minutes x 15 minutes (compare to weights from last week)
115#, 130, 140(fail), 140, 145
(having one of those days where everything feels heavy)
+
EMOM x 10
odd - 12 Calorie Assault Bike
even - 12 TNG Power Cleans 85#
Done.

Finisher:
3 sets:
100' Sandbag Carry 160#
100' Farmers Carry AHAP
(50#, 70#, 80# each side)
Done.

PM
1 Mile Run AFAP
rest 15 minutes
1 Mile Run
(CFW mile)
5:51, 5:49

10/27/16

AM
A. Overhead Squat - work to 1RM
190#
(35# pr from May) really happy about this lift today!

B. Snatch Cluster 1.1.1 x 5 rest 15 seconds, rest 2 minutes @ 80%
Done at 109.4#

C. Every 20 seconds x 5 minutes - 3 UB Strict HSPU. Done ub

PM
30 Jumping Muscle Ups (pause 2 seconds bottom of dip and kip out). Done.
+
EMOM x 18 minutes
minute 1 - :30 Seconds Max Ski Sprint
minute 2 - :30 Seconds Max Burpees to 6" Reach
minute 3 - :30 Seconds Max Box Jump Overs 18"
Done. (8-10 cal ski per round, 10-12 burpee per round, 15-19 bjo)

10/26/16

A. Strict Press - 2-2-2-2-2 *building* rest 2 minutes (90# or heavier)
90#x2, 95#x3
B. Banded DL (bllue band) 8 x 3 @ 60% of 1RM rest 30 seconds
200#. Done.
+
EMOM x 16
odd - 10 Calorie Assault Bike
even - 10-12 Pull-Ups
Done.

10/25/16

AM
5 minute AB Warmup @ 175-200 watts
+
10 sets:
10 Second All Out Sprint (Max Watts)
rest 1:30 after each set
+
5 minute AB Cooldown (slow pedal)
Done. 763-819watts avg. each sprint.

PM
Class wod (kind of)
AMRAP 8
10 p. Cleans 75#
20 du
9+3 (didn't have a space to do double unders so spent a lot of time waiting around- so not much intensity)
-rest 2 min-
AMRAP 8
10 hang power snatches (45# bb)
10 BJ
10+6

10/24/16

AM
Row 750m @ 1:55-2:00 pace
Row 250m @ <1:50 pace (compare this to last week and let me know which felt better/worse)
rest off erg 8 min x 2
3:53, 3:55
rest as needed after 2nd set
Row 1k time trial for time
3:43 (tied previous pr)
+
20 minutes Mobility. Done

PM
A. Snatch (from full extension) *light* 4 x 4 rest 90 seconds (all at 55# or heavier)
55#, 63.8 x2, 65.

B. Snatch Balance 5 x 2 rest 2 minutes (use blocks for dropping) all at 120# or heavier
122.6#, 127#, 131.4, 135.8, 140

C. Deficit Halting Snatch Pull to Knee (2 second pause) 4 x 4 rest 2 minutes (stand on 45# plate) @ 150# or heavier
150#, 165#, 180# x2

D. Front Squats 4 reps Every 2:30 x 10 minutes @ 80%
190#

E. Sorenson Hold - Accumulate 2 minutes. Done ub

10/22/16

Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge - 65#
8 burpees
25-ft. overhead walking lunge - 65#
8 chest-to-bar pull-ups

9rds + 25ft, 8 burpees, 25ft

10/21/16

AM
Every 5 minutes x 40 minutes (8 sets)
800m Run
Done. Fastest 3:14, slowest: 3:26
(pouring rain, track started to flood a bit, so much fun though!)

PM
A. Push Press x 3 + Push Jerk x 2 + Split Jerk x 1 - Every 3 minutes x 15 minutes
110#, 120, 130, 140x2 (failed the split jerk on the first 140# attempt. It was a weird fail)
Also, 140# was my 1rm push press when I tested it in May, so that's cool!

The Chief
5 rounds:
AMRAP 3
3 Power Cleans 95#
6 Push-Ups
9 Air Squats
rest 1 minute
5+11, 5+10, 5+9, 5+10, 6

Finisher:
3 sets:
150' Yoke Carry @ 250#
150' Harness Sled Pull (2 45# plates + 1 25# plate)
rest 3 minutes
Done.

10/20/16

AM
A. Overhead Squat @ 33X1 5 x 2 rest 2:30 minutes (150#+)
155#, 159, 168, 177 (failed 2nd rep), 173
(Think 177# is a 7# ohs pr)

B. Snatch Cluster 1.1.1 x 5 rest 10 seconds, rest 2 minutes @ 75% 100#x2, 105#x3 (focused on loading hamstrings before lift)

C. Every 15 seconds x failure - 3 UB Toes to Bar (stop if you get past 50 reps)
Done, stopped at 51

PM
EMOM x 5
5 Ring Kip Swings (keep a tight kip)
rest 1 minute
EMOM x 5
2 MU Toe Nail Drill
rest 1 minute
EMOM x 5
3 Jumping MUs
Done.
+
EMOM x 15 minutes
minute 1 - 10 Calorie Assault Bike
minute 2 - 15 Thrusters 75#
minute 3 - 50 Double Unders
Done, kept pace fine (need to work on double unders under fatigue)

10/19/16

30 min mobility at home

10/18/16

AM
5 minute AB Warmup @ 175-200 watts
+
Every 90 seconds x 15 minutes
:20 Second Assault Bike @ 500+ watts
+
5 minute AB Cooldown (slow pedal)
Done. 169 cals
+
Accumulate 10 MUs (suggested every 90 seconds x 1 rep)
Got 4, then failed a bunch so stopped.

PM
A. Strict Press - 3-3-3-3-3 *building* rest 2 minutes
75#, 85#, 95#x3 (tried 100# for the 4th set and failed second rep, so took off weight)
B. Banded DL (bllue band) 10 x 2 @ 55% of 1RM rest 30 seconds
185#. Done.
+
EMOM x 16
odd - 15 Calorie Row
even - 8 Chest 2 Bar Pull-Ups
Done.
+
10 min handstand walk practice (because I still have a theory there could be handstand walks in the open)

10/17/16

AM
Row 750m @ 1:55-2:00 pace
Row 250m @ <1:50 pace (compare this to last week and let me know which felt better/worse)
rest off erg 8 min x 3
3:53, (20 min break cause I'm a pussy) 3:55, 3:57. I think this felt worse than last week
+
20-30 minutes of Mobility. Done.

PM
A. Snatch (from full extension) *light* 3 x 5 rest 90 seconds
35#, 55#x2

B. Snatch Balance 5 x 2 *moderate loading* rest 2 minutes (use blocks for dropping)
100#, 110#, 115#, 120, 127 (125# was my previous max, but this felt really light today, weird)

C. Deficit Halting Snatch Pull to Knee (2 second pause) 3 x 5 rest 2 minutes (stand on 45# plate). 130#, 152#x2

D. Front Squats 5 reps Every 2:30 x 10 minutes @ 70-75%.  175# (focused on getting super low in my squats)

E. Hip Extensions 3 x 15 (weighted) rest 2 minutes. 25#, done.

10/15/16

A. . Work to 1RM Thruster (from rack). Awful.
+
Fran
21-15-9
Thruster 65#
Pull-Ups
2:45
*the second you finish the workout force yourself to go out for a slow 10-15 minute recovery jog* done.
+
If time allows spend 15-20 minutes working on kip swings, and ring MUs
-worked on swing for about 10min then had to go

10/14/16

AM
800m Run
rest 1:1 x 6 sets
*after a through warmup, sprint the first set and try to hang on the remaminder of the 5 sets*
2:45,
3:12, 3:12, 3:10, 3:12, 3:01

A. Every 30 seconds x 15 reps - 1 Squat Clean @ 160#. Done.
+
EMOM x 15
5 Calorie Assault Bike
5 Bar Facing Burpees
5 Deadlift 155#
Lost pace during the 7th min, just started biking until :30sec in then caught pace again on the last 2 minutes.

3 rounds:
25 Calorie Assault Bike
20 Wall Ball Shots 20#
15 Toes to Bar
13:40

10/14/16

AM
800m Run
rest 1:1 x 6 sets
*after a through warmup, sprint the first set and try to hang on the remaminder of the 5 sets*
2:45,
3:12, 3:12, 3:10, 3:12, 3:01

A. Every 30 seconds x 15 reps - 1 Squat Clean @ 160#. Done.
+
EMOM x 15
5 Calorie Assault Bike
5 Bar Facing Burpees
5 Deadlift 155#
Lost pace during the 7th min, just started biking until :30sec in then caught pace again on the last 2 minutes.

10/13/16

A. Front Rack Walkout @ 275# x :10 seconds rest 1:50 x 4 sets
Done.
B. Jerk Balance 3 x 3 rest 1:30 (keep these light and focus on stepping to a good jerk position)
55#, 65, 75
C. Split Jerk - 2 reps every 2 minutes x 20 minutes (10 sets) @75-80% *makeshift blocks of of 30" boxes and pads*
135# (only had time for 7 sets)
D. Overhead Squat 3 x 3 @ 33X1 tempo rest 2 minutes (140#+)
140#, 145#, 150#

10/11/16

AM
5 minute AB Warmup @ 175-200 watts
+
EMOM x 10
:15 Second Assault Bike @ 450+ watts
+
5 minute AB Cooldown (slow pedal)
Done. 146 cals total (avg 7-8 cals per sprint)
+
Every 90 seconds x 15 minutes
1 Strict MU (or attempts)
Got first 8, failed 9th, didn't attempt 10th cause had to start the wod
+
6 rounds:
30 DUs
15 ground to overhead 55#
8:07

PM
A1. Front Rack Walking Lunge x 12 steps (6/leg) 135# rest 1 minute
A2. Sorenson Hold x :30 Seconds rest 2 minutes x 4 sets
Done.
+
10-9-8-7-6-5-4-3-2-1
Chest 2 Bar Pull-Ups
Strict HSPU
9:47

10/10/16

AM
Row 250m @ 2:05
Row 250m @ 2:00
Row 250m @1:55
Row 250m @ <1:50
rest off erg 8 min x 3
3:54, 3:55, 3:54
+
mobility work 20-30 min. Done

PM
A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%
90#, 95, 100, 105, 110, 115, 120, 125, (kind of attempted 130# twice, pulled didn't drop under idk)

B. Back Squat - Every 2 minutes x 20 minutes
Back Squat x 1 rep *building to a tough single*
195#, 205, 220, 235, 245, 255, 265, 275, 280, 285, 290 (15# pr)

C. L-Sit Accumulate 2 minutes AFAP. Done.

10/8/16

A. Clean Complex
Every 2 minutes x Failure - 1 Hang Clean + 1 Clean *add 10# each attempt until failure* - start @ 95#
*doesn't have to be TNG*

Worked up to 185#
+

minutes
30 Calorie Ski Erg
30 Sandbag Cleans 120#
30 DB Burpee Over the Box 30#

14:30.  Fuck used the 100# one by accident
+
100 Double Unders
30 Jumping Muscle Ups
100 Double Unders
6:00 (both sets of du 100 ub)

+

3 leg less rope climbs 

+

Muscle up box drill practice (tried/got a strict mu for the first time)

10/7/16

Warm up:

"Plank hold 'Annie'"

Double unders were totally fine today 

X3:

300m Run
20 TTB AFAP (try to get these in 1-3 sets each time, and keep breakdown different on each round)
rest 1:1

2:15, 2:26, 2:40

+
Every 2 minutes x 20 minutes
4-6 UB Chest 2 Bar Pull-Ups
8 Burpee Box Jumps 20"
12 Wall Ball Shots 20#

Done. 
+ 
100 ghds

4/6/16

AM

400m Run @ 85%
rest 2 minutes x 8 sets
*perform the above at a track*

Slowest: 1:25 Fastest: 1:17

PM
A. Front Rack Walkout @ 265# x :12 seconds rest 1:48 x 5 sets 

Done. 

B. Jerk Balance 3 x 3 rest 1:30 (keep these light and focus on stepping to a good jerk position)

55#, 65#, 75#
C. Split Jerk - 1 rep every 90 seconds x 15 minutes (10 sets) *building but not necessarily to a max unless you feel good*

95#, 110, 120, 125, 135, 140, 150, 155, 160, 160 (these didn't feel too great today) 

D. Overhead Squat 3 x 4 @ 33X1 tempo rest 2 minutes (130-140#)

135# x 3 

Class Wod:

10 rds 

10 dl @ 95#

20 Russian kb swings

30 du

16:08
Literally couldn't do double unders today. Like couldn't string together more than 8 lol 

10/5/16

5 sets:
2:30minute Assault Bike @ 300 watts
1:00Second Sandbag Bearhug Hold @ 160#
rest 90 seconds

33 cals, 33, 30, 30, 31

+

EMOM x 16
odd - 10 Toes to Bar ( 2 sets of 5 quick)
even - 3 Jumping Muscle Ups (1 second pause in bottom of dip, + kip out)

Done. 

10/4/16

AM
Row 200m @ 2:10
Row 200m @ 2:05
Row 200m @ 2:00
Row 200m @ 1:55
Row 200m @ <1:50
rest off erg 6 min x 5

3:57, 4:00, 4:00, 4:01, 3:59

+
mobility work 20 min. Done.

PM
A. Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.

115#, no misses but a bunch were power snatches 

B. Back Squat - 1 rep Every 90 seconds x 15 minutes (10 sets) @ 92-95%

260#. Done. 

C1. Seated DB Z Press x 10 reps rest 1 minute. 30# DBs
C2. L-Sit (off 30" box) x :30 seconds rest 2 minutes x4

Done

+

A1. Overhead Walking Lunge x 16 steps (8/leg) 95# rest 1 minute
A2. Glute Ham Raise x 8 reps rest 2 minutes x 4 sets

Done.
+

1000m Row
into
3 rounds:
20 Pull-Ups (break these into sets of 5)
7 Push Jerks 115#

8:00

10/1/16

0-8
800m Run
50 Toes to Bar (10 sets of 5 AFAP)
8-15
Find 1RM DL (bar can be pre-loaded)
15-20
15 Push Jerks 75#
10 Pull-Ups
5 Burpee Box Jumps
20-30
10 minute Assault Bike Max Cals

6:47, 335#, 3+5 (all pull-ups ub sets), 105 cals

+
Finisher:
3 sets:
Heavy Overhead Carry with Chains Hanging
Chains + 26# kbs X1

Chains + 35# kbs X2

+

100 ghds

+
300m sandbag bear hug carry 100#

9/30/16

AM
5 sets:
3 minute Assault Bike @ 275+ watts
:30 Second L-sit
rest 90 seconds

38cal, 37, 36, 34, (got sick after set 4 so rest was a little more than 90sec opps) 37. 

Done

PM
A. Clean Complex
Clean Pull x 1 + Power Clean x 1 + Front Squat x 1 + Hang Squat Clean x 1 + Split Jerk x 1
rest as needed x 5 sets building

125#, 140, 155, 165, 170
+
21-15-9
Chest 2 Bar Pull-Ups
Box Jump Overs (24/20)
Double Unders (2x the amount)

5:48

*did a set of 12ub c2b (biggest set I've ever done) most sets were 8-4 reps, only one single at the end
+
Accumulate 3 minutes Sandbag Bear Hug Hold @ 160#. 

Done in one set. 

9/29/26

30 minute Run (cover max distance)

Done. 

+
A. Front Rack Walkout @ 110% of Max Front Squat x :15 Second Hold rest 1:45 x 5 sets

260#. Done

B. Paused Split Jerk x 2 reps @ 75% rest 2 minutes x 5 sets.

 135# done 

C. Overhead Squat 3 x 5 @ 33X1 tempo rest 2 minutes (keep these moderate)

125#. Done 

+
5-4-3-2-1
Front Squat 145#
Shoulder to Overhead 145#

9:31 this was so much worse than I anticipated lol
- rest 8 minutes -
800m Row
50 Toes to Bar (10 sets of 5 AFAP)

7:13

9/27/16

A. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.

115# awful, failed a lot. And this weight felt fine last week but not good today

B. Back Squat - 2 reps every 2 minutes x 20 mintues (10 sets) @ 85-90%

@250#

C1. Strict Overhead Press (KB's hanging from bar on bands) x 8 reps rest 1 minute

Red bands,35# bar, 18# kbs
C2. L-Sit (off 30" boxes) x :20 seconds rest 2 minutes x 5 sets. Done. 

9/26/16

Row 200m @ 2:13
Row 200m @ 2:08
Row 200m @ 2:03
Row 200m @ 1:58
Row 200m @ <1:55
rest off erg 6 min x 4

4:06, 4:04, 4:01, 4:03

+
Banded inlocates from kneeling x 5-6
Banded butterfly pulls from kneeling x 5-6
Planche walk ins from toes x 2-3
rest as needed x 4 sets. Done.
+
mobility work 20-30 min. Done. 

9/24/16

BOTB

9/23/16

12 min row
1 mile run
+
30 min mobility

9/22/16

Warmup:
Banded Glute March Drill x 3 minutes (you asked about this a few weeks back)

Didn't feel this, DEF did it wrong

+
Row 500m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105
rest 1:1
Bike 1000m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105
rest 1:1
Run 800m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105

3:23, 4:33, 5:38

+
300m Sandbag Carry Cashout 100#. Done 

9/20/16

AM
500m Ski
1000m Bike
500m Row
rest 8 minutes x 3 sets (all sets should be done @ 90% effort or higher)
•6:15

•6:19

•6:19

PM
A. For time:
21 UB Deadlifts 155#
9 HSPU
rest 45 seconds
15 UB Deadlifts 155#
9 HSPU
rest 30 seconds
9 UB Deadlifts
9 HSPU

*3:37

B. 3 sets (alternating back and forth):
1 minute Chest 2 Bar Pull-Ups (protect your hands) 1 minute rest
1 minute DB Burpee Box Over 20" @ 40# rest 2 minutes 

12,14,15

8,10,10

C1. DB Reverse Walking Lunge x 20 Steps rest 1 minute
C2. Side Plank (with top leg abducted) x :45 seconds/side rest 1:30 x 3 sets

Done. 40# DBs

9/19/16

AM
Row 200m @ 2:10
Row 200m @ 2:05
Row 200m @ 2:00
Row 200m @ 1:55
Row 200m @ <1:50
rest off erg 5 min x 4

(Last 200 was 1:50-1:55 couldn't get sub 1:50)
Finishing between 4:00-4:03

PM
A. Every 45 seconds x 18 minutes (8 sets of each)
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.

105# x2

110# x3

115# x3

(Hang snatches were all from high hang position)

B. Back Squat - 3 reps Every 3 minutes x 12 minutes (4 sets) @ 80-85%

Done @  235#

C. Overhead Carry (with chanins hanging) x 100' rest 2 minutes x 4 sets 

*all with 26# hanging kbs

8/17/16

For time:

800m run + 50 t2b

6:45

(No repped myself about 4x for not touching the bar with my toes, I need to be careful of that) 

+ 

Emomx6

3 ub butterfly c2b, right into...

Emomx10

4 ub butterfly c2b !! Yay 

+
Core work 

9/16/16

AM
Every 12 mintues x 36 minutes
500m Row
1000m Bike
800m Run

*
7:30

7:37

7:40

+ (combined AM + PM b/c I wanted to do the emom under fatigue to practice for botb)

A. EMOM x 10
5 TNG Front Squats + 5 TNG Shoulder to Overhead 105#

Done. All ub. 

B. AMRAP 6
50' Suitcase Carry L
5 SA DL L
50' Suitcase Carry R
5 SA DL R
*use 53#*

Done. Didn't track rounds, just kept moving 

C. 3 sets:
100' Sled Rope Pull (AHAP)
rest 2-3 minutes bt sets 

125#, 115#, 100#

(Probably should've built up rather than down)

+

55 ghds

9/15/16

A. Front Rack BB Steps x 10 (5/side) rest 2 minutes x 5 sets

100#, 110#, 120#, 125#, 130#

B. EMOM x 5 - 8-10 TNG Power Cleans 105#

10 ub for all. 

C. 5 sets:
3 Strict Ring Dips
5 Kipping Ring Dips
18 Second Static Ring Hold
Rest 2 minutes

Done. 

+
Strict "Diane"
21-15-9
Deadlifts 155#
HSPU
rest 3 minutes
AMRAP 3
Chest 2 Bar Pull-Ups

4:55 & 36 c2b

+

Emom x 6 

2-3 ub c2b

(Goal: I will be able to do sets of 5 by oct. 22nd)

9/13/16

AM
Every 5 minutes x 25 minutes (5 sets)
250m Row Sprint
500m Bike Sprint
300m Run

Done. 

PM
A. CG Deadlift x 2 reps every 2 minutes x 6 sets @ 90-95%

Done. 195#

B. EMOM x 5 - 8-10 TNG Push Jerks @ 105#

10, 11, 9, 8, 8 

C1. DBL DB Single Leg RDL x 6-8/side rest 1 minute (35# kbs, 8 reps)
C2. Side Plank (with top leg abducted) x :40 seconds/side rest 1:20minute x 3 sets

(Probably should've done heavier kbs so did 4 sets)
+
Cash out: "Annie" 5:34 

9/12/16

Assault bike 10 seconds @250 watts
Assault bike 10 seconds @400 watts
Assault bike 10 seconds @600+ watts
rest 30 sec
x4
rest 4 min actively @ 100watts
x4

*246cals 

+
mobility work 20-30 min
+
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 70-75% - 10 sets of each*

95# 

drop snatch wasnt good. I felt myself heave a little rather than just dropping straight down  :(

B. Back Squat - 4 reps every 2:30minutes x 10 minutes (4 sets) 75-80% 

220# (accidentally did 5 reps instead of 4)

C. Overhead Carry (with chains hanging) x 100' rest 2 minutes x 3 sets 

18# kbs, 26# kbs x2

9/10/16

-A little thrown off from Monday so wasn't sure what to do today, ended up doing this...

A. EMOM x 10
3 TNG Power Snatches 95-105#

95#x2, 100#x4, 105#x4 

+

Every 90 seconds x 15 minutes (10 sets)
5 Front Squats 155/105
5 Shoulder to Overhead 155/105
5 Power Cleans 155/105
*goal is to do this without letting go of the bar, 60 second round cut off every round*

->*All rounds UB & sub 37sec 

 

+

EMOMx4 10cal AB sprint. 

+

50 ghds

9/9/16

The Boss 2.0"
EMOM x 32 minutes (8 sets of each)
minute 1 - :30 Second Assault Bike Max Cals
minute 2 - :30 Second Thruster 95/65
minute 3 - :30 Second Lateral Bar Over Burpees
minute 4 - Off
*score = 273

9/8/16

A. Front Rack BB Step Ups x 12 (6/side) AHAP rest 2 minute x 5 sets

95#, 105#, 115#, 125# x2     20" box 

(last 4 reps on the last set were questionable- didn't straighten my leg all the way before the other foot stepped up)

B. Clean x 3 Positions - Floor, Above Knee, High Hang - rest 3 minutes x 5 sets (keep these at 70-75% of 1RM Clean)
*all of the above should be squat cleans*

Done @ 150# 

C. 5 sets:
2 Strict Ring Dips
4 Kipping Ring Dips
15 Second Static Ring Hold
rest 2 minutes

9/7/16

AM
Rower
3 minutes @ 2:00/500m pace
rest 1 minute x 3 sets.  Done.
+
EMOM x 10
4-5 Butterfly Pull-Ups (make these perfect)

Done (5 reps) 

PM
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*

85#(65%)

B. Back Squat - 5 reps every 2:30mintue x 10 minutes (4 sets) 70-75%

 215#

C1. DBL KB Waiters Carry x 150' rest 1 minute (26#, 35#x2)
C2. Strict Toes to Bar x 10 reps rest 1 minute

 x 3 sets

Done. 

9/6/16

AM

Assault bike 10 seconds @250 watts
Assault bike 10 seconds @400 watts
Assault bike 10 seconds @600+ watts
rest 30 sec
x4
rest 4 min actively @ 100watts
x3

(164 cals)
+
mobility work 20-30 min
*the above done with me*

PM
A. Clean Grip Deadlift - 3 reps every 90 seconds x 6 sets @ 80-85% of 1RM, 170# 

B. Paused Push Jerks - 5 x 3 reps (1 second pause in dip) rest 2 minutes @ 70-75% of 1RM Push Jerk ,130# 

C1. Single Leg BB RDL x 6-8 reps rest 1 minute 85#, 8 reps
C2. Side Plank (with top leg abducted) x :30 seconds rest 1 minute x 3 sets. Done.  

9/3/16

Partner : "Diane"->"Isabel"->"Fran"
w/ Jay Rod
7:20
+
100 ghds

9/2/16

AM
Every 4 minutes x 20 minutes
500m Ski Erg
5 Muscle Up (Box Drill) - https://youtu.be/8PlMXn6wP9I

5/6 successful ones, 15ish fails. 

PM

Landmine row, shoulder opener, 45# bar straight leg dl x2
A. 3 Position Power Snatch (posititon 1, position 2, position 3) x 5 sets rest 2 minutes bt rounds (moderate weight, work on foot work) 95#, 100# x2(failed3rd snatch), 85x2. fuckkkk.

B. 150' HEAVY Reverse Sled Drag rest 60 seconds x 3 sets (rest 3 minutes after 3rd set)
 225#, 235#, 245# (+ sled)

C. 150' Heavy Harness Crawl rest 60 seconds x 2 sets (rest 3 minutes after 2nd set)
180#, 200# (+sled)

D. 100' Rope Pull AHAP rest 2 minutes x 2 sets
 115#, 135# (+sled)

E. 300m sandbag carry 100#

+

50 ghd

9/1/16

Bicep, tricep, chest openers x2

6 landmine row/side 35# bar + 8 sandbag squats 60# x2

A.1.Sandbag Bearhug Hold Lateral Step Ups x 10/leg @ 18" rest 1 minute bt legs

60#, 80#, 100# x2
A2. Xband Lateral Walk x 12/side (big black band) rest 1 minute x 4 sets
+
"Julia"
60 Calorie Row
30 Burpee Box Jump Over 24"
15 Thrusters 95#

7:30

8/30/16

Assault Bike x 12 minutes (steady pace) 131, 250avg watts pace
+
EMOM x 10
3 TNG Deadlifts 205#. Done. 

+
Row x 12 minutes (steady pace) avg: 2:06.7/500m (2856m)
+
EMOM x 10
:10 Second Sandbag Bearhug Hold @ 160#. Done.
+
Ski Erg x 12 minutes (steady pace) avg:2:14.4/500n pace  2679m
+
20 minutes of Mobility. Done. 

8/29/16

T, Y, I raises x2

Bicep & tricep & chest openers x2

Some lower body openers too 

BOTB Testing:
Workout 1:
20 minutes clock:
15 minutes - work to a Heavy"ish" Snatch
2 minutes 
3 minutes - Max Chest 2 Bar Pull-Ups
125# snatch, 35 c2b

Workout 2:
500m Row
1000m Bike
800m Run
*10 minute cap*
7:25

Workout 3:
21-15-9
Front Squat 105#
Power Clean 105#
Shoulder 2 Overhead 105#
*8 minute cap*
97 (4 s2o in the round of 15)

Workout 4:
15-10-5
Thruster 65#
Bar Facing Burpees
HSPU (be careful with these bc of neck)
*6 minute cap*
4:32

8/27/16

A1. Tricep Openers *all the way through* rest 1 minute
A2. Bicep Openers *all the way through* rest 1 minute x 2 sets
B1. Incline T-Raises x 10 reps rest :15 seconds
B2. Incline Y-Raises x 10 reps rest :15 seconds
B3. Incline I-Raises x 10 reps rest 1:00x 2 

sets

+
A. Clean x 1 + Split Jerk x 1 *building* - 1 complex every 2:30minutes x 20 minutes (8 sets) *stick the landing*

95, 115, 125, 135, 145, 155,165, 170
(did single s.jerks- instead of x2 didnt want to over-do OH movement- but probably the smoothest 170# s.jerk ive ever hit)

"Terry"
1 mile Run
100 Push-Ups
100m Bear Crawl
1 mile Run
100m Bear Crawl
100 Push-Ups
1 mile Run
*bear crawl is 4 lengths of gym*

37:46 *did two lengths of the parking lot for bear crawls since class was going on*

8/26/16

A1. SL Barbell Deadlift @ 2011 tempo x 8-10/leg rest 1 minute 65#x2, 70# (10 reps all)
A2. Banded Hamstring Curl to Fatigue (blue band) rest 2 minutes x 3 sets done.
+

3 sets:
100' Hand over hand rope pull @ 90# + Sled rest 1 minute
200' Sandbag Carry @ 120# rest 1 minute

+
AMRAP 10
10 Power Snatch 55#
15 GHD Sit-Ups
30 Double Unders

5+12 (hang power snatch)

8/25/16

A. Sandbag Bearhug Hold Step-Ups @ 20" x 10/leg rest 2 minutes x 4 80#
+
EMOM x 48 minutes (8 sets of each)
minute 1 - 12 Calorie Assault Bike
minute 2 - 15 Deadlifts 135#
minute 3 - 15 Burpees
minute 4 - 15 Calorie Row
minute 5 - 15 DB Thrusters 30#
minute 6 - Rest

Done. (Was able to do everything as written besides row-> 15 calorie row turned into rowing till the min was up to max calories -about 9/10cals- each round) 1st & 8th sets rowed 15cals

8/23/16

A1. Tricep Openers *all the way through* rest 1 minute
A2. Bicep Openers *all the way through* rest 1 minute x 2 sets
B1. Incline T-Raises x 10 reps rest :15 seconds
B2. Incline Y-Raises x 10 reps rest :15 seconds
B3. Incline I-Raises x 10 reps rest 1:00 x 2 sets

C1. DB Bench Press x 15 reps rest 1 minute 25#x4, 30#x1
C2. Feet Elevated Inverted BB Row (underhand grip) x 15 reps rest 1 minute x 5

Done. 

+
5 sets:
Barbell Bench Press @ 95# x Max Reps (keep shoulders retracted and pinned into bench) rest 1 minute 10, 10, 10, 10, 7
Strict Pull-Ups x 6 reps rest 1 minute
Assault Bike x 20 calories rest 1 minute

Done. 

8/22/16

A. Front Rack Walking Lunges x 20 steps rest 2 minutes x 5 sets (as heavy as you can handle)

95#, 115, 135, 145, 155 

B1. Weighted Hip Extensions x 15 Reps rest 1 minute 15#
B2. Barbell Glute Hip Bridge AHAP x 8-10 Reps rest 1 minute 115#, 135, 165, 185, 205
B3. Xband Walk x 10 steps/side (black band) rest 1 minute x 5 sets. Done. 

C. EMOM x 8 - :30 Second Sandbag Bearhug Hold @ 100#. Done. (Held for :60 on last min)
+
30 minute clock:
30 Seconds - Run
30 Seconds - Slow Jog
*cover max distance*. Done on track

4 miles on the dot.