1/30/17

AM
Warmup:
2 sets:
Bicep Opener
Tricep Opener
Landmine Row
Done.
+
5 minutes MU warmup done.
+
30 Muscle Ups
*try for 1 rep every 30 seconds*
14:25
Went every :30 for first 11, rested less for last 4
+
15 minutes Assault Bike
30 seconds 100-150 watts
30 seconds 300+ watts
Done. 152 cal

PM
Open Workout 12.3
AMRAP 18
15 Box Jumps 20" (no step up allowed)
12 Push Press 75#
9 Toes to Bar
*your goal is 11+ rounds*
12+4 bjs
(All reps ub)

1/28/17

For time: team wod

100 cal ski 

100 db snatches 70#

100 strict hspu

300 du

100 burpees over bar

100 squat cleans 105#

100 cal row 

37:58 w/ Lindsay 

+

Every 40 Seconds x 15 reps

1 Muscle Up

Done. No fails. 

1/27/17

Every 45 seconds x 21 reps
1 Snatch *build every 3 reps* (pause in catch for 1-2 seconds)
Worked up to 126. Then hit 133.4 for one (3.4# pr)
+
Mu practice


300m sandbag carry 80#

EMOM x 15
minute 1 - 16 calorie row
minute 2 - 10 burpee box jumps 20"
minute 3 - 15 GHDSU
+
1-arm half kneeling KB OH hold in external rotation x 30 sec/side x 3 sets/side, rest as needed (drive as much external rotation as possible, try to point elbow forward)
Prone lift offs with weighted PVC x 3 with 3 sec hold, rest as needed x 3 sets

10# kb, 4# bar

1/26/17

AM
Warmup
15-20 minutes treat this like an in season open workout
Open Workout 15.3
AMRAP 14 minutes:
7 muscle-ups
50 wall-ball shots
100 double-unders
2+6 (no mu fails minus attempt at the 7th rep in the 3rd round)
+
10 minute cooldown on bike
10 minute box breathing
10 minute mobility
Done.

PM
A. Snatch Pull x 3 reps rest 2 minutes x 5 sets stayed late. Still not feeling right
B. Snatch (above knee) x 3 reps (not TNG) rest 2 minutes x 5 sets *all at 105# or higher* all at 105
+
5 rounds:
500m Row (sub 2:00 pace)
20 Burpees Over Erg
Done. Kept pace

1/25/17

60 min Hot yoga.
+
EMOM x 20
minute 1 - Row 13 Calories
minute 2 - 12 TTB
minute 3 - AB 11 Calories
minute 4 - 12 Kipping HSPU
Done. All ub reps. Shoulders and abs felt fatigued today

1/23/17

AM
A. 4 sets:
Pendlay Row x 6 reps (supine grip) rest 1:30 65#, 75#x3
Barbell Z Press @ 3111 tempo x 6 reps rest 1:30 55#, 65#, 75#, 85#
B. Bar Muscle Up Practice x 10-15 minutes
*https://youtu.be/astSQRh1-i0 - watch this video before training session*
Got one on my first try, did 10/10 on the high bar. Ripped on the 10th so stopped
+
Open Workout 11.1
AMRAP in 10 minutes:
30 double unders
15 power snatches 55#
7 rounds. Not happy with this


PM
6 sets:
500m Row @ 1:47-1:48 pace
rest 2 minutes
*rest 4 minutes after set 3*
1:50, 1:51, 1:54, 1:53, 1:51, 1:51
+
EMOM x 24
minute 1 - 15 Burpees 6"
minute 2 - 1 Ring MU
mintue 3 - 14 Calorie Row
minute 4 - 1 Ring MU

Done. Felt good. No fails

1/23/17

AM
A. High Hang Snatch x 1 rep every :20 x 15 reps (keep these light and fast)
85#x5, 90x4, 95x4, 100x2

B. Snatch Pull (from blocks just above knee) x 3-5 reps rest 2 minutes x 5 sets (use 145-155) 145, 3 reps. This feels so awkward.
+
Every 90 seconds x 15 minutes (10 sets)
2 C&J singles 135#
8 Calorie Assault Sprint
+
10 minutes Mobility (lats/pecs/triceps)
Done.
PM
Warmup:
2 sets:
Bicep Opener
Tricep Opener
Done.
+
5 sets:
MU Transition Drill x 2-3 reps (purple band)
rest 1 minute bt reps. Done all 3, these feel really good
+
5-10 reps of Ring Kip Swing + Pull to Hips. Done.
+
Open Workout 14.2
From 0:00-3:00
2 rounds of:
10 overhead squats 65#
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
16, 18, 20… Until you fail to complete 2 rounds
198 reps.
6 c2b in the second set of c2b in round of 16

1/21/17

Team session
A - 1 thruster from rack every 30 sec x 20 (build in load every 4, last 4 should be tough but no misses)

Built up to 145#

+
Team session (M/F partners)
AMRAP 18 min
9 synchro thrusters (115/75)
9 synchro toes to bar
9 synchro OHS (115/75)
18 cals AB (9 each)
6+14

1 mu every 45 sec x 12   Done. No misses

1/20/17

AM
300m Sandbag Carry @ 80#. Done.
+
2 sets (working sets)
Rope Sled Pull 100' (1 plate on new sled)
rest 3-4 minutes. Done.
2 sets:
Sled Drag x 5 plates
rest 3-4 minutes done.
4 sets:
Prowler Sprint x 1 plate done.
+
10 minutes of box breathing done.


PM
A. EMOM x 15
1 Snatch @ 80-85% (pause in catch for 1-2 seconds) 115# no fails
B. Every 30 Seconds x 6 sets
5 UB Chest 2 Bar Pull-Ups
+
10 rounds (not for time):
3 Push Jerks 135#
:20 L-Hang Hold
1 Muscle Up (try for no false grip if possible)
Did 10 then the other two.

1/19/17

AM
Open Workout 11.4
AMRAP 10
60 Bar Facing Burpees
30 Overhead Squats 90#
10 Muscle Ups
91.

PM
A. Block Snatch Pull x 3-5 reps @ rest 2 minutes x 4 sets (blocks below knees at 170#). 85#, 105#
B. Snatch off Blocks x 3 reps (not TNG) rest 2 minutes x 4 sets *build based on feel*105#
+
5 sets:
300m Ski Sprint
12 Toes to Bar
12 Strict HSPU
rest 1:1
Done, all ub

1/18/17

30 minute of Mobility
+
Cindy warmup
+
EMOM x 20
minute 1 - Row 13 Calories
minute 2 - Ski 10 Calories
minute 3 - AB 10 Calories
minute 4 - 50 DUs
*do the above during my EMOM*
Done.

1/17/16

AM
A. 3 sets:
Head Supported Single Arm KB Row x 5-6/arm rest 1 minute (heavier than last week) 18#, 26#, 26#
Landmine Press x 5-6 rest 1 minute (heavier than last week)50#, 55#, 60# (including 35# bar)
B. Ring Dips @ 3211 tempo x 5-6 reps rest 2 minutes x 4 sets (kip out of bottom) done. 6 reps
C. Ring Kip Swing Practice x 3-5 minutes
Done.
+
For time:
30 Power Snatch 95#
150 Wall Ball Shots 14#
30 Power Clean & Jerks 95#
*do this WOD with me*
14:24

PM
6 sets:
500m Row @ 1:49 pace
rest 2 minutes
Finishes ranged from 1:49-1:51
This wrecked me
+
EMOM x 24
minute 1 - 20 Burpees 6"
minute 2 - 1 Ring MUs
mintue 3 - 14 Calorie Row
Had to cut the burpees down to 15 to keep pace

1/16/17

AM
A. Snatch Positional Practice x 10 minutes done.
B. Snatch First Pull (to knee) x 3 reps (2 second pause) rest 2 minutes x 4 sets (use 150#)done.
+
EMOM x 20
odd - 4 TNG Clean & Jerks 115#
even - 10 Calorie Assault Bike
Done on pace. Did 5 reps @125# all ub TNG like it was supposed to be last week.

Finisher:
3 sets (not timed):
5 Landmine Row/Arm
10 BB Hip Bridge AHAP
30 Second Single Arm Plank/Side
Done.

PM
Warmup:
2 sets:
Bicep Opener
Tricep Opener
Done.
+
5 sets:
MU Transition Drill x 2-3 reps (purple band)
rest 1 minute bt reps. Done
+
5-10 reps of Ring Kip Swing + Pull to Hips
Done.
+
5 rounds @ 90% effort:
500m Ski Erg
50 Double Unders
1 Muscle Up
10 Chest 2 Bar Pull-Ups
rest 2 minutes
Done. All c2b ub minus last round (8,1,1)

1/14/17

AMRAP 5
24 cal Row
25 thrusters 65#
Max burpee box jumps
Rest 1:30 x 3
30, 27, 26

+
Mu practice

1/13/17

AM
21-18-15-12-9
Thruster 65#
*4 x Deficit HSPU (2") after each set*
5:55
Thrusters all unbroken minus round of 12(6/6) hspu were the killer in this one.


Finisher:
3 sets (working sets after warmup):
100' Rope Sled Pull
rest 3 minutes
6 sets inside with 45# plate


PM
A. E2MOM x 20 minutes (10 sets)
1 Hang Snatch (above knee) + 1 Hang Snatch (below knee) + 1 OHS (5 second pause in bottom) *keep these challenging but with perfect mechanics*
85, 95, 100x3, 105x5
+
10 rounds (not for time):
1 Split Jerk 170# (pause in catch)
50' Sandbag Carry 160#
1 Muscle Up (try for no false grip if possible)
Done. 10/10 on mu with kip & no false grip woooooo!!!

1/12/17

AM
Every 4 minutes x 28 minutes
300m Run
10 Strict HSPU
10 Chest 2 Bar Pull-Ups (aim for UB or 5/5)
Done. All reps ub

PM
A1. Snatch Pull to Knee (pause 2 seconds) @ 135# rest 1:30
A2. Snatch High Pull @ 95# rest 1:30 x 5 sets - https://youtu.be/WXoIHlJ7u4s
*the focus of the above needs to be feeling your positions through different parts of Snatch*
+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
rest 1 minute
50 Burpees 6" (goal is sub 2 minutes)
90. Finished the 30 reps at 100#
47 burpees in 2 min.

1/11/17

5 rounds:
15 Calorie Row
10 Box Jump Overs 20"
15 Calorie Row
10 Ring Push-Ups
13:39

+
Mobility. Done.

1/10/17

AM
A. 3 sets:
Head Supported Single Arm KB Row x 8-10/arm rest 1 minute 15#
Landmine Press x 8-10 rest 1 minute 45# bar
B. Ring Dips @ 3111 tempo x Max Reps rest 2 minutes x 3 sets (make sure to get super deep into dip)done, around  7 or 8 each time was just focusing on counting the tempo
C. Ring Kip Swing Practice x 10 minutes - https://www.youtube.com/watch?v=_Fpk7koV0fw
Done.
+
EMOM x 21
minute 1 - 13 Calorie Assault Bike
minute 2 - 10 TNG Power Snatch 75#
minute 3 - 10 Calorie Ski
Done. Some rounds only got 12 cals at the minute mark.

PM
5 sets:
500m Row @ 1:50 pace
rest 2 minutes. Done all at 1:50
+
EMOM x 24
minute 1 - 10 DB Burpee Box Step Up 20" (30# per hand)
minute 2 - 15 Toes to Bar
mintue 3 - 13 Calorie Row

• Done. Burpee stepovers overlapped into the toes 2 bar min by a few seconds but still kept pace on everything else 

1/9/17

1.9 - 1.15 AM
Warmup:
2 sets:
Bicep Opener
Tricep Opener
Done.
+
10 sets:
MU Transition Drill x 2-3 reps (purple band) - https://www.youtube.com/watch?v=IbEUM6KQNzg
rest 1 minute bt sets
*focus on a fast situp for transition*
Done. (Mostly 2, sometimes 3 reps) i think I'm doing these wrong, I think I'm trying to turn over too soon.
+
3 rounds @ 90% effort:
100 Double Unders
50 Wall Ball Shots UB 14#
25 Burpees
15 Chest 2 Bar Pull-Ups
rest 1:1
5:39, 6:20, ?   Feeling :-/ about this one.

No PM quad bruises had enough and I gave up. 

1/7/17

AMRAP 20
2 rounds of Cindy
1 round of DT
(Partner wod, alternating rounds)
+
Emom 24
Min 1- 12 burpees
Min 2- 10 cal ski

Min 3- 30 du

1/6/17

AM
A. EMOM x 10 - 3 TNG Power Snatch *building*
I suck at snatching.
B. Snatch Balance - 7 x 1 @ 85% rest 2 minutes 135#

C. Split Jerk Cluster 1.1 rest 15 seconds rest 3 minutes x 6 sets - all at 145# or higher 145, 150, 155, 160, 175 x2

Mu practice


15-12-9-6-3
Thruster 95#
Deficit HSPU (2")
Accidentally did 4" I think, used 45# plates, did just the round of 15 & 12  

Fran:2:30.sorry :-(

1/5/16

EMOM x 30
minute 1 - 10 Calorie Ski Erg
minute 2 - 10 Bar Facing Burpees (open pacing)
minute 3 - 10 Calorie Assault Bike
Done. On pace.
+
EMOM x 16
minute 1 - 1 Muscle Up
minute 2 - 10 HSPU
Done. For mu- worked on swing/pull during that minute


A1. DBL KB Front Rack Step Up x 16 reps (8/leg) rest 2 minute
35# kbs (didn't want to put too much weight on wrists so stayed here)
A2. Weighted Dead Bug x 10/side (2.5#) rest 2 minutes x 3 sets   Done.
+
Open Workout 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
*
94 reps (4 c&j round of 18) t2b felt great, pitfall was shoulders fatigued on jerks

1/3/17

AM
A. 3 sets:
Landmine Rows x 5-6/arm rest 1 minute
22# bb
Landmine Press x 5-6 rest 1 minute
35# bb + 10#, +5#, +2.5#
B. Ring Push-Ups (feet elevated) @ 2121 tempo x Max Reps rest 2 minutes x 3 sets
15, 7, 6
C. Ring Kip Swing Practice x 10 minutes - https://www.youtube.com/watch?v=_Fpk7koV0fw
+
Mu work with Emily
+
EMOM x 16
odd - 12 Calorie Assault Bike
even - 10 Deadlifts 175#
Done. Kept pace. Yay

PM
5 minute Row Warmup (increasing intensity)
+
2000m Row @ tough pace (less than 8 minutes)
7:54 (18 sec PR from May)
+
EMOM x 30
minute 1 - 10 Calorie Ski Erg
minute 2 - 10 Toes To Bar + 5 Box Jumps 24"
mintue 3 - 15 Calorie Row
Done. On pace.

Finisher:
3 sets:
Heavy Farmers Carry (with handles) x 100'
rest as needed.
Class was going on so did 70# kb/per hand back and forth in the hallway for one set x3

1/2/17

AM
Warmup:
2 sets:
Bicep Opener
Tricep Opener
Done.
+
3 sets:
MU Transition Drill x 10 reps (blue band)
rest 2 minutes
*Purple band, did 30- in sets of 2 in the beginning then singles. Getting out of the dip was the hard part
+
3 rounds @ 85-90% effort:
40 Calorie Assault Bike
30 Wall Ball Shots 14#
20 Chest 2 Bar Pull-Ups
10 Burpee Box Jump Overs 20"
rest 3 minutes
7:30, 8:10, ?
I should've gone fasted on the bike.

PM
A. Every 90 seconds x 12 minutes (8 sets)
5 TNG C&J *building* - start at 105# and increase each set
105#, 110, 115, 120,125, 130, 135x2
+
Every 75 seconds x 6 sets
30 Double Unders
15 TNG Power Snatch 55#
Done. Fell off pace  (first round took 1 min)

Finisher:
5 sets (not timed):
4 Wide Grip Strict Pull-Ups (10#)
8 Slow Glute Ham Raises
24 Second L-Sit Hold (off boxes)
Done.