4/27/13

We will be working in with the 11:00pm Class today. Their workout is slightly different as they are starting with some strength work. Show-up at about 10:40 and get in 10min of light rowing to jump-start your aerobic system. Finish off your warm-up with 5 Burpees on the min for 5-6min. Start the MAP work by 10:05 in order to not disrupt the flow of the Performance group.

2 Rounds @ 90% rest 5min b/t rounds:

5min AMRAP
Burpee box jumps (30")

+ Rest 2min

Row - 5min for cals

+ Rest 2min

5min AMRAP
Wallball 15 (24#)
T2B 10

+ Rest 2min

Airdyne - 5min for cals (also record average watts)

R1: 51, 95, 4+7, 3x300m run
R2: 42, 92, 4+7, 89 cal (255 avg watts)

4/26/13

3 Rounds FOR times:
Strict HSPU - 3.3.3; rest 5-10sec between clusters
Double-under - 20-40 UB Reps (if you don’t make at least 20 reps, start over)
Rest 90sec-2min b/t rounds
R1: 1:06, 38 DUs
R2: 1:07, 40 DUs
R3: 1:14, 40 DUs
Rested 90 each

+

A. Deadlift - 8,8,6,6,4 @ 21x0; rest 2min b/t sets (clean grip)
265, 265, 285, 305, 325

B. Weighted Ring Dip - 10,8,8,6,6 @ 20x1; rest 60sec b/t sets
35, 44, 44, 53, 62 damn it I don't see the ring part!

+

5 Rounds for time of:
TnG Deadlift - 10 tough reps (65-70% 1RM)
KB 2arm Push-press - 10 tough reps (53-70# each arm)
62

*Note - I do not expect, nor want you to go unbroken on this piece. This is meant to be a heavy "grinder" type WOD, not a fast paced "breather".

Time: 19:44 with 62# KBS and 290

+
Row - 3 x 1000m @ Z1, 80-85%, Z1; rest 2min actively b/t repeats
R1: 4:00
R2: 3:34
R3: 3:56

4/25/13

2000m row warm up
2016m in 7:30, 1:51.4 pace

3 Rounds:
Pistol - 3-5/leg (use a 20# KB for balance if needed)
Sets of 3

Muscle-up - 3-8 UB reps
3 sets of 8 UB

+
A. High Box (1-2” above parallel) Squat - 6 x 3; rest 90sec (keep the weight light 40-45%, explode from box)
135, way too light but I'd done 6 sets before Kyle came over an taught us what he wanted

B. Weighted Pull-up - 5 x 5-7; rest 90sec
All sets of 5 UB with 70# (only got 4 on last set)

C1. Banded Kneeling Squat - 3 x 10; rest 60sec (set-up in the squat cage, use 60-90# sandbag)
60, 90, 90

C2. Chinese DB Row - 3 x 6-8 each arm @ 21x0; rest 60sec (heavy & fast)
60#

+
Airdyne 20min @ Z1 (maintain between 125-180w)
236 cal, 155 avg W

4/23/13

A. RDL - 4 x 6-8 @30x1; on the minute
205, 8 reps for all

B. CG Bench Press - 4 x 6-8 @30x1; on the minue
205 for 7,6,7

+
4 Rounds for time of:
GHD Back Extension - 15 @2022
DB 1-arm Split Jerk - 6/arm @20x1
Time: 16:42, 60 lb DB
+
Row - 10min for distance @ 80-85% (goal: 2500-2700m)
2584m, 1:56.1 pace

+ Rest exactly 5min

10min AMRAP of:
Strict HSPU - 4-8 reps
Double-under - 25-30 reps (sets less than 10 do not count)
KB SL Deadlift - 5 each leg @ 35# each hand
R: 6+4+11 (all sets 4 hspu and 30 DUs)

+ Rest exactly 5min

Row - 10min for distance @ 80-85% (goal: beat first 10min row)
2613m, 1:54.8 pace

4/22/13 PM

Run - 6 x 150m at 95-100%; rest 3 minutes (rest 5min between 3 & 4) - record times (map of 150m course below)
R1: 23.8 (measured too long)
R2: 22.9 (these two were 198 meters, stupid MapMyRun app)
R3: 18.31
R4: 17.64
R5: 17.50
R6: 17.75

4/22/13

A. HB Back Squat - 6,6,6,6 @30x1; rest 2min
225, 225, 225, 225

B. Pendlay Row - 8,8,8,8 @31x0; rest 90sec
All sets 155

C. BB Step Lunge - 8,8,8 each leg; 60sec between sets (focus on driving off heel)
95 all sets

D. Power Clean - 10 x 3-5 TnG reps @ 65%; on the minute
165 for 5x3 and 5x5, felt way better this week