Sunday, November 19, 2017

7-19-17

2. Strength
Back Squat
Speed Work
8×3 @ 70%

215

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Heavier than last time.

Missed two at 165, hit two at 165, missed 175, hit 165

Conditioning
AMRAP 25:
Teams of 3:
600 Meter Run (each athlete runs 200m)
60/42 Calorie Bike
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

Me, JB, and Ryan
Got 13 thrusters at 135

Friday, November 17, 2017

11-17-17

Oly
Push Press
4×2 @ 90%

205
Very happy, that was my max on testing.

Met-Con
For Time:
100/80 Calorie Row
30 Dball Cleans 150/100lbs

I couldn't do the 150 off the rower so I did 45 reps at 100#.

Time: 12:00

Row in 4:40, 30 at 10:00.

Bitch Work
10 Rounds:
10/7 Calories on Ski-erg
4 Deficit (8/6″) Handstand Push-Ups
Rest :45

1:03 ub
1:05 ub
1:41 2-1-1
1:43 2-2
1:44 2-2
1:45 2-2
2:12 2-1-1
1:50 2-1-1
1:52 2-1-1
2:20 1-1-1-1

Sunday, November 12, 2017

11-12-17

2 Steady Rounds:
15 Light Pause Front Squats
15 Ring Dips
30 Calorie Row

2. Strength
Back Squat
Speed Work
8×3 @ 67.5%

205

3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
Heavier than last time.
See Clean Deadlift video HERE

Power cleans 215, 225, 225, 225
This is less than last time. I don't have it today. Throat is sore too.

Clean pull 260, 290, 290, 290

Clean deadlift 310, 340, 360, 360

4. Bitch Work 
4 Rounds:
Bike 5/4.5k
Rest 3:00

R1: 7:36
R2: 7:46
R3: 7:50
R4: 7:46

Thursday, November 9, 2017

11-10-17

1. Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Handstand Push-Ups

3. Met-Con
7 Rounds:
Run 100m
10 Shoulder to Overhead 135/95lbs

Time: 7:52
Goal was s2o ub. Did it but was last in WOD.

4. Interval 
3 Rounds:
100m Farmers Carry 70/53lbs each hand
120 Double Unders
20 Double Kettlebell Front Squats
Rest :90

R1: 5:28
R2: 5:00
R3: 5:28

Dus were terrible on 3rd set.
Kbs fr squats were 10-6-4, then 8-7-5s

2. Oly
Split Jerk
7×2 75-85%

185, 185, 195, 195(1), 195
Tired and form was garbage so I stopped after 5 sets

11-9-17

For time:
800m run
100 wallball
800m run

Time: 12:52

WB as 50-30-20
First 800 was 4:02. Didn't look at clock again after.

Clean and jerk
72.5%
6x3

175

Tuesday, November 7, 2017

11-7-17

Pause Front Squats
2-2-2-2-2-2
80%+ 1RM

210

5 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run

Time: 13:45
Snatch ub
Dus were worst in a while, only 1 ub set on round 4.

Sunday, November 5, 2017

11-5-17

1. Warm-up
7min bike

2. Strength
Back Squat
Speed Work
8×3 @ 65%

195

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Heavier than last time.

155
185
235

4. Bitch Work 
10 min xebex bike
143 cals, 345 watt avg, 6421m

5. Accessory
Every :90 for 15 Minutes
2 Rope Climbs

No prob

Friday, November 3, 2017

11-3-17

1. Warm-up
3 Steady Rounds
Bike .5k
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

2. Oly
Push Press
4×3 @ 85%

175

3. Met-Con
4 Rounds:
50′ Back Rack Walking Lunge 155/135lbs
15 Box Jump Overs 24/20″
21 Pull Ups

Time: 10:28
Ub, Mackenzie beat me by 58 sec

4. Interval 
5 Rounds 3min amrap;
Row 500m
Max strict hspu
Rest 3:00

6-2, 5-1, 4-2, 4-2, 3-1

Thursday, November 2, 2017

11-2-17

Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 85%

265

Then 245 for sets of 3.

AMRAP 15:
10 Deadlifts (225/155)
15 Calorie Row
20 Wallballs (20/14)

R: 5+1 wb

All ub. Transitions were the killer

Tuesday, October 31, 2017

10-31-17

AMRAP 12 Minutes
5 Deadlifts 275/185lbs
10 Bar Facing Burpees
15 Abmat Sit Ups

R: 6+5 burpees

10 Rounds:
Every :90
Sprint 15/9 Calories on Rower

27, 24, 23, 23, 22 secs

I hit 2774 cal/hr

Sunday, October 29, 2017

10-29-17

Warm up
2 rounds
10 pause front squat 95
10 strict pull ups
20 Cal bike

Speed Squat
8x3 at 62.5%

185

3. Oly
Power Clean 4×1

225, 225, 235, 235

Clean Pull 4×1

275, 285, 295, 305

Clean Deadlift 4×1

315

4. Bitch Work 
Ski 40 Minutes
Keep 500m split times within 3 seconds from beginning to end.

Pace: 2:08.3
Total: 9356m

Didn't feel bad. I got faster as I went.

Friday, October 27, 2017

10-27-17

1. Warm-up
3 Steady Rounds:
Ski 250m
15 Banded Good Mornings
10 Dumbbell Push Jerk
5 Strict Handstand Push-Ups

2. Oly
Split Jerk
6×3 70-80%

6 sets at 205. 2 misses.

3. Interval 
3 Rounds:
AMRAP 4 Minutes
30 Wallballs 30/20lbs
15 Toes to Bar
20 Wallballs
10 Toes to Bar
10 Wallballs
5 Toes to Bar
Rest 2:00
(If you finish start back at the top.)
Reset each AMRAP.

R1: 3:23+16 wb
R2: 3:54+2 wb
R3: 1 wb into 10 set

14 rep decline each round. T2b was difference. All wb ub. T2b ub in R1. 8-7, 5-5, 5 R2. 8-3-4, 5-5, 5 slow R3.

Thursday, October 26, 2017

10-26-17

Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset
Then
7×1 @ 80-90% of your 1RM.

4x2 at 115 for 2 and 125 for 2

7x1 at 145, 145, 155 miss, miss, miss, 145,

For Time: 
15-12-9
Calorie Row 
Power Snatch (95/65)

directly into…

15-12-9
Calorie Bike 
Clean and Jerks (95/65)

Time: 11:31

1st part: 5:09
2nd part: 6:01

Tuesday, October 24, 2017

10-24-17

Front squat
5x3 at 70+%

185 x 3 sets, 205 x 2 sets

EMOM for 15 Minutes
15 Kettlebell Swings 70/53lbs
15 Box Jump Overs 24/20″
15 GHD Sit Ups
Alternate Movements.

Ub except t2b as 15, 15, 10-2-3, 8-3-4, 5-5-5

Sunday, October 22, 2017

10-22-17

1. Warm-up
2 Steady Rounds:
15 Light Snatch Balance
15 Chest to Bar Pull Ups
30 Calorie Row

2. Strength
Back Squat
Speed Work
8×3 @ 60%

185

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Snatch 155
Pull 185, 185, 155, 155 dropped for better form.
DL 255

5. Accessory
With a partner (or rest at least 1:1)
Accumulate Max Peg Board Climbs in 15 Minutes.

5 each

Friday, October 20, 2017

10-20-17

2. Oly
Push Press
4×4 @ 80%

165

3. Met-Con
AMRAP 15 Minutes
Bike 1/.8k
30 Dumbbell Snatch 50/35lbs
15 Toes to Bar

Total: 3+12 snatch

T2b we're 15, 8-7, 8-7
Snatch ub except 3rd set I broke at 15. That was the difference between Adam and I. He won by 8 snatch.

4. Strength
Sumo Deadlift
3x3

335

Thursday, October 19, 2017

10-19-17

Oly
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

145, 145, 165, 165

Then
7×1 @ 80-90%

195, 195, 195, 195, 215, 215, 215

4. Interval 
3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00

R1: 4 ub w 4 sec left
R2: 4 ub w 6 sec left
R3: 4 w 8 sec left. I lost the bar out front on 4th ohs of first set.

Tuesday, October 17, 2017

10-17-17

Snatch
6×3 @ 70-75%

115

Pause Overhead Squat
3-3-3-3-3
70%+ 1RM

145, 155, 165, 165, 165(2)

6 rounds
Row 150m
Rest 1min

27,27,25,25,25,25

Friday, October 13, 2017

10-13-17

2. Strength
Find a 1RM Front Squat

265, missed 275.

3. Met-Con
3 Rounds:
50m Farmer’s Carry
140/90lbs per hand
Run 400m

Time: 7:05
Used hex bar with 275 total.

4. Interval
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50lbs
Rest :60
Score is total DB Snatch.

R1: 16
R2: 10
R3: 6
R4: 6

Total: 38
T2b died: 15, 10-5, 8-7, 5-5-5. The 5, 7 , and 2 of the 5s were singles.

Thursday, October 12, 2017

10-12-17

Squat snatch max
Not a good morning. Missed 165 4x. That's awful.

Push press max
205

50 burpees for time:
2:19

Sunday, October 8, 2017

10-8-17

Deadlift 3RM
385 no prob
Couldn't move 405 passed 1 inch.

Amanda
9-7-5
Squat snatch 135
Muscle ups

Time: 7:02
Snatch all singles, mu ub.

Death by hspu
Walk 5' further every minute until you can't fit it in the minute.

I got 17' in the 20' minute (minute 4).

5k xebex (bike)
8:18 (103 cals)

Friday, October 6, 2017

10-6-17

Strict Press Max
185

Back Squat Max
300 easy. Missed 315 by 1 inch.

Machine Tri
6k assault bike (9:00) faster than last time by 1:40.
3k row (11:44) pace 1:57
3k ski erg (13:20) pace 2:07

Time: 34:05

Beat my time on 8-26-17 by 3:03.

Thursday, October 5, 2017

10-5-17

BUY IN: 60/50 CAL AB

THEN..
5 ROUNDS
10 HANG POWER SNATCH (95/65)
200M ROW/SKI ERG
10 BOX JUMPS (24/20)

Time: 12:24

Ub. 2:15 on airdyne (cal counter doesn't work)

Back squat
5x95
5x185
3x235

Tuesday, October 3, 2017

10-3-17

100 bar facing burpees for time:

Time: 7:39
Unbroken. Felt good and very efficient.

Beat my last time by 2:06. (Did 9:45 on 8-11-17)

3 rft:
30 hang power cleans 95
30 wallball 20
30 Cal row

Time: 15:04

Cleans 20-10, 10s
Wallball 20-10s

Sunday, October 1, 2017

10-1-17

2. Strength
Strict Press
2×10
Then
5 Rep every 3:00 for 12 Minutes
AHAP

135x3 sets, 145x1 set

3. OLY
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Please See Demo Video HERE

135, 165, 185, 200
Did 1 rep and jerk at 200

Hang Clean (Below knee.)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk
NO FAILS

215x4, 225x1, 230x1
Jerked all

4. Bitch Work
Bike 24 Minutes
:90 Minute Fast/Aggressive
2:30 Minutes Steady/Recovery

Total cals 253

Friday, September 29, 2017

9-29-17

Back squat
3x3 at 75%
225

3 Rounds:
AMRAP 5 Minutes
30/18 Calories on Bike
10 Squat Cleans 165lbs
Max Calories on Bike in remaining time
Rest 3:00

20, 11, 9 cals

Got off bike at 1:34, 143, 1:42

Got back on with 1:07, :25, :20

Thursday, September 28, 2017

9-28-17

4 Rounds:
12 Power Snatch 95lbs
12 Overhead Squats
12 Ring Dips

Time: 9:26
Ohs ub
Snatch ub then 11-1
Dips ub then 7-5, 6-6, 6-3-3

Splits: 1:30, 3:00, 2:30, 2:22

Sunday, September 24, 2017

9-24-17

2. Strength
Strict Press
2×10
Then
3 Reps every 2:00 for 12 Minutes
AHAP

155
3,3,3,3,2,2

3. OLY
18min cap
3 rounds
21 push ups
15 Dball shoulder throws 100#
500m row

Time: 15:24

4. Bitch Work
3 Rounds:
Ski Erg 15 cal
Rest 90 sec

0:39, 0:36, 0:37

Saturday, September 23, 2017

9-23-17

CFN vs CFV Throwdown 2017

My partner was Adam Wilson.

WOD 1:
Squat Clean and Jerk Ladder
10min cap
10-8-6-4-2 each at 155, 185, 205, 225, 255.

We hit 2 squat cleans at 255 then I hit 111 ub dus for tie breaker.

WOD 2:
Tri Harder
26min cap
10 rounds
250m ski erg
20 Cal assault bike
250m row

Time: 24:59

WOD 3:
Chipper
15min cap

100 wallball (50 w 20# wb, 50 w 30# slamball)
80 kbs 70#
60 deadlift 225#
40 c2b
20 synchronized burpee over bar
100 meter bear crawl w furniture sliders

Time: 12:57

C2b were way worse than planned, sets of 8. Burpees were terrible, sets of 4-5.

Overall we were middle of pack out of 20 teams. Kate and Loreyn got 3rd place. Kate hit 10 bar muscle ups.

Tuesday, September 19, 2017

9-19-17

Back squat
5x5 at 80%
240

Row 5k
200m hard
300m recovery

Time: 19:32

2k: 7:43

4k: 15:40

On pace avg 1:43
Recovery Pace avg 2:11

Friday, September 15, 2017

9-15-17

Conditioning
AMRAP 20 Minutes
6 Squat Snatch 135/95lbs
12 Box Jump Overs 24/20″
18 Cal row

R: 5+9 bj

No fails on snatch, all singles. Ub bj. Row at 12-1300 finishing 50-53 sec per round.

Back squat
3x3 at 92.5%
Too pooped from metcon for 92%. Did 85%.

255

Thursday, September 14, 2017

9-14-17

Throwdown 2017 Practice
Squat clean and jerk ladder
I practiced trying to get half of the:
10 min cap
10 cleans then 10 s2o 155
8,8 185
6,6 205
4,4 225
2,2 255

I got 5, 4, and 3 in minus the 3 s2o. That's bad. Missed first clean at 205. Had 2 missed s20.

8min amrap
10 t2b
10 burpees

R: 6+2 t2b

T2b died quick. I wanted to be ub, only had one ub set of t2b.

Tuesday, September 12, 2017

9-12-17

Back squat
5x5 at 77.5%

235

2. Conditioning
AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

Total: 5+4 kbs ub

Sunday, September 10, 2017

9-10-17

Throwdown 2017 practice

Squat clean and jerk 225

Squat clean 235

Tri Harder
8 rounds in 21:00

Friday, September 8, 2017

9-8-17

2. Strength
Back Squat
3×3 @ 90%
Click HERE for some tips on bracing in your squat.

275x3, then 2 sets of 3 at 285.

4. Conditioning
3 Rounds:
AMRAP 4 Minutes
40/24 Calories on Bike
20 Kettlebell Swings 70/53lbs
Max Strict Handstand Push-Ups in remaining time
Rest 2:00

R1: 8, had 1:17 for hspu did 3-3-2
R2: 4, had 0:42 off yellow bike (harder bike) as 2-2
R3: 2, had 0:43 off yellow bike as 1-1

All kbs ub. Yellow bike is harder so we did 30 cals on that.

Thursday, September 7, 2017

9-7-17

5 RDS for time:
7 front squat 165
11 bar facing burpees
15 ghd

Time: 13:31

Ub but transitions were too long.

Monday, September 4, 2017

9-5-17

2. Strength
Back squat
5×5 at 75%

225

3. Metcon
3 rounds:
20 burpees
20 box jump 24"
20 slamball 30#

Time: 9:03
Ub except transitions box to slamballs.

9-4-17

19 Hot Shots
6 rounds:
30 air squats
19 power cleans 135
7 strict pull ups
400 m run

Time: 33:59

First 3 took 15 min
Pull ups ub one set then all 3,2,2
Squats ub
Cleans all singles as 10-9, 10-8, 10-5-4s

Sunday, September 3, 2017

9-3-17

1. Warm-up
Floss Shoulders
Then
4 Steady Rounds
10 Kettlebell Swings
Run 100m
10 Heavy Wallballs

2. Strength
Strict Press
2×10

95, 115

Then
2 Reps every 2:00 for 12 Minutes
AHAP

135, 145, 155, 165 for 3 sets

3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep

135 for 3 sets then 155 for last

Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

185, 195, 205 for 2 sets each

4. Bitch Work
Run 3 Miles
Negative split each

7:20, 7:15, 6:59

Total: 21:34

5a. Gymnastics Accessory 
GHD Sit Ups
5×15
Rest as needed.

Friday, September 1, 2017

9-1-17

1. Warm-up
Slow 10 Minute Row
Then
Steady Through
10 Kipping Ring Dips
20 Box Step Ups
:60 Wallsit

2. Strength
Back Squat
3×3 @87.5%
Click HERE for some tips on bracing in your squat.

135, 185, 205, 225, 245, 265 all for 3.

Then working sets at 275 w belt.

3. Bitch Work
8 Rounds:
Ski 200m
Rest 2:00

R1: 38.1
R2: 37.5
R3: 37.1
R4: 36.5
R5: 37.0
R6: 37.4
R7: 37.2
R8: 37.8

After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses.

4. Conditioning
AMRAP 20 Minutes
Run 400m
24 Wallballs 20/14lbs
12 Handstand Push-Ups

3+7 wb

Totally gassed out with no sleep and no fuel since 7 am.

Thursday, August 31, 2017

8-31-17

4 Rounds:
15 Deadlifts 185/135lbs
60 Air Squats
120 Double Unders

Time: 21:00
Dl ub
Squats as 40-10-10, then 20s
Dus we're not good. Did one set of 65 to start 3rd set and 61 to start 4th set. Rest were poor.

Tuesday, August 29, 2017

8-29-17

Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
See Demo Video HERE

95, 95, 115, 115

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week.

135, 145, 155 all x2 sets no misses.

15min amrap
300m row
21 ohs 75#

R: 5+6 ohs
All ub. Transition break.

Sunday, August 27, 2017

8-27-17

1. Warm-up
Floss Quads
(Just above the knee)
Then
3 Steady Rounds:
15 Light Push Press
Run 200m

2. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP

2x10 at 95, 115

1 reps at 135, 155, 165 x 4, 175, failed 185

3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep

135

Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset each rep
Jerk the last rep
NO FAILS

165

4. Bitch Work
Row 200/150 Calories
:20 Sprint
:40 Slow

Time: 10:19

First 100 in 4:35.

Friday, August 25, 2017

8-25-17

1. Warm-up
Steady Through
20 Empty Bar Overhead Squats
20 Kettlebell Swings 1.5
20 Burpees to 6″ Target

3. Strength
Back Squat
3×3 @85%

185, 225 x 3 sets

2. Conditioning
For Time
25 GHD Sit Ups
15 Power Snatch 95/65lbs
20 GHD
15 Power Snatch
15 GHD
15 Power Snatch
10 GHD
15 Power Snatch

Time: 8:20
Snatch all 10-5. Ghd ub. Short transitions.

4. Bitch Work
7 Rounds:
Run 100m
Walk back to start slow for rest.

Got a hamstring quiver on the 5th rep and stopped.

5. Push ups
20 sets of 5

Time: 5:33

Thursday, August 24, 2017

8-24-17

100 front squats for time 95#
9:21

Did as an emom. Avg time was 24 sec

10min emom all same min:
5 deadlift 225
5 bar facing burpee

Finished all rounds in 28-30 sec

Monday, August 21, 2017

8-22-17

Conditioning

Score is total cals

4 min amrap
3 RDS:
10 wallball 25
10 t2b
Then row max cals
Cals: 39

Rest 3 min

4 min amrap
3 RDS:
9 wallball 25
9 t2b
Then row max cals
Cals: 29

4 min amrap
3 RDS:
8 wallball 25
8 t2b
Then row max cals
Cals: 17

Rest 3 min

4 min amrap
3 RDS:
7 wallball 25
7 t2b
Then row max cals
Cals: 29

Rest 3 min

Total cals: 114

Only breaks were on second and third set of 8 t2b as 5-3 and 4 then 4 singles

Thursday, August 17, 2017

8-18-17

Conditioning
For Time:
300 Double Unders
200 Air Squats
100 Push Ups
50 Burpees to 6″ Target

Time: 24:06

109 dus ub in 1:04, finished 300 at 4:30. Broke 2x in 109-200, multiple in 200-_300.

Air squats were 40-25-15-20s. Fin 100 at 7:40, 200 at 11:27.

Push ups as 10s thru 40, 5s thru 70, 3-2 thru 100 at 18:32.

Burpees as 5s thru 30 then 10s at 24:06

Bitch Work
Misfit Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row

Due to limited equipment I did it as bike, row, erg.

Time: 37:08

Bike: 10:40, 55 rpm
Row: 12:38, pace 2:08
Erg: 13:02, pace 2:11

8-17-17

3 rounds for time:
30cal row
15 burpee box jump overs

Time: 10:00

Rows were 1:17, 1:11, 1:08

3 rft
20 push ups
10 strict pull ups

Time: 7:10
Push ups 20, 10-7-3, 10-5-5
Pull ups 5-5, 5-3-2, 5-3-2

Tuesday, August 15, 2017

8-15-17

Warm up
500m row
1:52

10 rounds:
10 squat 135

Time: 11:51
Going 10 rest 40-60 sec

10min amrap
200m run
20 Russian kbs 53

R: 5+200m
Ub

Sunday, August 13, 2017

8-13-17

For time:
100m run
15 deadlift 225
50 dus
400m run
50dus
200m run
15 DL
100m run

Time: 5:36
Win, ub.

3 rounds:
Shuttle run
10 back
20 back
30 back
3 min rest

Won all 3 rounds

4 rounds:
25 box jump 30"
Rest 60-90sec

R1: 1:51
R2: 1:21
R3: 1:15
R4: 1:08

2 hours later...

1 hour amrap jumping at
Defy Gravity

Friday, August 11, 2017

8-11-17

100 Cal assault bike for time

3:46
80 rpm avg

100 bar facing burpees for time

Time: 9:45 ub

Wednesday, August 9, 2017

8-10-17

1. Barbell Conditioning 
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Did 95 and was building to 155 before starting but on first clean of 125 I strained my L levator and couldn't do any more barbell.

2. Conditioning 
AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

Did this without thrusters and rested 1:1.

21: 2:10
18: 1:44
15: 1:23
12: 1:06

Tuesday, August 8, 2017

8-8-17

Strict press max
175

Front squat max
245
That is weak.

Interval
Row 30sec on/off for 5 min

1397m
1:48 net pace

Saturday, August 5, 2017

8-6-17

1. Warm-up
3 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row

2. Conditioning
AMRAP 30 Minutes
Bike 1k/.8k
21 Overhead Squat 115/85lbs
21 CTB Pull Ups

R: 5+333m
Ohs 11-10 then 8-7-6s
C2b 11-10

3. Interval
5 Rounds:
15 Deadlift 225/155lbs
15 Toes to Bar
Rest :60

Did 1 round in 2:40 then stopped.

Friday, August 4, 2017

8-4-17

Refer back to MFT #1216

1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski

2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

Total: 23 wb into 30 round
10 reps better than last time. Didn't rest in bj at all.

3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

95, 115, 135, 145, 155, 165
Very happy

4. Interval
3 Rounds:
Run 400m
15 Strict HSPU
Rest :60

4:02, 5:17, 5:56

5-3-2-3-2
5-3-3-2-2
4-3-3-2-1-1-1

Wednesday, August 2, 2017

8-3-17

1. Warm-up
2 Steady Rounds:
Row 500m
25 Push Press w/ Empty Bar
25 Push Ups

2. Conditioning
3 Rounds:
3 Rope Climbs
15 Burpee to 6″ Target
20 Dumbbell Snatch 50/35lbs

Time: 9:44
Db snatch ub, then 10-10
Transition time added 1:35 total

3. Interval
For total time:
2 Rounds
60 Double Unders
15 Clean and Jerk 115 lbs
Rest 2:00
2 Rounds
40 Double Unders
10 Clean and Jerk

Total time: 10:57
Working time was 8:57
Dus ub
C&j all singles

Tuesday, August 1, 2017

8-1-17

10 RDS
100m run
10 ring push ups
100m run
7 strict pull ups
7 t2b

Time: 26:50

Push ups ub. Pull ups ub thru 6 then 5-2. T2b ub every set except 2 when I did 4-3.

Sunday, July 30, 2017

7-30-17

1. Warm-up
3 Steady Rounds:
15 KB Swings 53/35lbs
15 Push Ups

2. Conditioning
3 Rounds:
40/25 Calories on Bike
80′ Handstand Walk
(40′ out 40′ back)
20 Deadlifts 195/135lbs

Time: 23:26

Ub except hs walk. Was poor.

3. Lift
Strict Press
10×3
As Heavy As Possible

135 across. Should've gone 145 for last 3 sets. Happy.

4. Interval
AMRAP 12 Minutes:
Climb the Ladder
1 Power Snatch 165/115lbs
1 Rope Climb
10/8 Calories on Bike
2 Power Snatch
2 Rope Climbs
10/8 Calories on Bike
Etc..

Use the Bike as a recovery pace

Finished 1 snatch of 5 set. Missed 2 reps total, the very first snatch and the second snatch of the 4 set.

I am very happy with that. I haven't attempted a snatch heavier than 155 in months.

Friday, July 28, 2017

7-28-17

1. Warm up
Steady thru:
10 bar facing burpees
15 light hang power snatch
10 bar facing burpees

2. Conditioning 
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Time: 18:12
Ub except transitions. Both rows we're 2:55. First beep test 2:51.

3. Lift
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch + OHS
As Heavy As Possible
Weight can move up and down across seven sets.

95, 95, 115, 115, 135, 135, 155

No misses. Happy with that. My goal was 135.

Thursday, July 27, 2017

7-27-17

3 Rounds:
5 Power Cleans 165lbs
5 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
2 Power Cleans
2 Bar Facing Burpees
1 Power Clean
1 Bar Facing Burpee
Rest 2:00

R1: 2:13
R2: 2:20
R3: 2:31

10min steady row
2:09 Pace
2350m

Tuesday, July 25, 2017

7-25-17

1. Warm-up
3 Rounds
:30 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Conditioning
7 Rounds:
5 Bar Muscle Ups
20 Wallballs 20/14lbs
Drew and Sherb offer some tips on Bar Muscle Ups HERE

Time: 13:02

Bmu ub
Wb was 20 then 10-10s

3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time.)

165, 175, 185, 195, 195
Missed 4th rep on last set

4. Core
Accumulate 6 min front plank

Time: 9:30

3 sets of 1min rest 30
Then 2x 0:30 rest 30
Then 0:45 rest 30 then 0:45

Friday, July 14, 2017

7-14-17

“Jack”
AMRAP 20 Minutes
10 Push Press 115/85lbs
10 Kettlebell Swings 53/35lbs
10 Box Jumps 24/20″

R: 10+1 kbs

Ub but transitions too long

Thursday, July 13, 2017

7-13-17

For Time: 
300 DU
2K Row
100 Wall Balls (30/20) 

Time: 23:17

Dus in 6:42. Was at 2min/100 Pace thru 200 and then died. Even 2 min Pace is bad.

Row in 7:53

Wallball took 8:11. Did 10s with 30lb slamball.

Sumo Deadlift
10x3 at 65% 3 rep max

240

Tuesday, July 11, 2017

7-11-17

Conditioning 
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Time: 12:14
Rounds 3:45, 7:35, 10:30, 12:14
All ub

Thursday, July 6, 2017

7-7-17

1. Conditioning
“R.J.”
5 Rounds
800m Run
5 Rope Climbs 15′
50 Push Ups

Time: 44:47

Rounds were 7, 16:15, 25, 36:05, 44:47
Rope climbs we're smooth, 5 sec rests.
Push ups were 10s in first round then 5s thru 25 then 3-2s

2. Lift
Power Snatch
7×2 Touch and Go
80%+

135, 140, 145 (1), 145 (1), 145 (1), 145, 145

(1) means I hit the first, missed the second.

Wednesday, July 5, 2017

7-5-17

1. Warm-up
5 Minute Steady Row
then
Floss Elbows and Calves

2. Conditioning
3 Rounds:
Ski 25/20 Calories
20 Kipping HSPU
15 Overhead Squats 115/85lbs

Time: 18:09
Ski was 1:31, 1:44, 1:41
Hspu 20, 7-7-6, 6-7-7
Ohs 8-7, 8-7, 4-4-7

3. Lift
Sumo Deadlift
5x3 as heavy as possible

335x3 sets, 345, 355

4. Interval
AMRAP 15 Minutes
12 Burpees to 6″ Target
9 Russian kbs 70#
6 GHD
Rest :60

R: 6+8 burpees

Tuesday, July 4, 2017

7-4-17

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Conditioning
2 Rounds:
20 Power Cleans 155/105lbs
60 Air Squats
120 Double Unders

Time: 11:54
Last du rep took 24 sec with 4 missed, pathetic.
Did cleans all fast singles.
Squats 30-30 then 15s
Dus 4 breaks each til end.

3. Lift
EOMOM for 16 Minutes
2 Squat Clean and  2 Split Jerk
75%+ 1RM

175 across no misses.

4. Interval
3 Rounds:
Run 400m
21 Strict Ring Dips

Rest 2:00

2:16
2:15
2:17

Saturday, July 1, 2017

7-2-17

1. Warm-up
3 Steady Rounds:
10 Box Jump Overs 24/20″
10 Pull Ups
5 Squat Snatch 55

2. Conditioning
AMRAP 12 Minutes
5 Squat Snatch
95lbs
100′ Farmers Carry
Hex bar 205
(50′ out and back)

Snatch weight increases 20/10lbs per round.

Hit 5 at 155 in 6 attempts and got 50' of farmer carry.

3. Lift
Strict Press
10×1
As Heavy As Possible.

135,145,155,165,175, then 165 for 5 sets.

Happy with that, my goal was 165

4. Interval
AMRAP 10 Minutes
10 cals assault bike
20 Wallballs 30#
Rest :40

5 wb into 4th round

Thursday, June 29, 2017

6-30-17

Conditioning
“Jason”
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups

Time: 19:08
Finish 5 mu at 2:57. Did 100 squats ub.
Squats 25-25-25 then Mu 5-5 at 6:27
25-25 then 5-3-2-2-2-1 at 11:19
25 then 3 and 2s at 19:08

Lift
EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Weight can move up and down across eight sets.

2 sets each at 115, 125, 135, 145
Missed first hang snatch at 145 and full snatch of 2nd set.

Run
3 rounds
800m run
Rest 3min

R1: 3:14
R2: 3:08
R3: 3:06

6-29-17

6 rounds:
20 kb goblet lunges 53#
10 push press 95#
10 ring rows
20 slamball 30#
Rest 1min

R1: 2:14
R2: 2:06
R3: 2:01
R4: 2:06
R5: 2:13
R6: 2:17

Ub except dropped slamball once on 3rd round that cost me sub 2min. Dropped 2x on 4th set. They were accidental drops, not rests. Ring rows ub thru 3 then 6-4-1, 5-2-1-1-1, 5-2-1-1-1

Tuesday, June 27, 2017

6-27-17

For time:
Run 1 mile
18-15-12
Front squat 165
C2b

Time: 19:15
Mile in 7:32
Squats 6-6-6, 6-5-4, 6-4-2
Wanted to go 6-6 on last set.
C2b ub

Sunday, June 25, 2017

6-25-17

1. Warm-up
4 Rounds:
10 Calories on Bike
10 Hang Snatch 75/55lbs

2. Conditioning
AMRAP 20 Minutes
12 Box Jump Overs 24/20″
10 Alternating Pistols
8 Deadlifts 225/155lbs

R: 9+8 bj over
2 missed pistols rest ub. 5 rounds in first 9:53.

3. Interval
AMRAP 12 Minutes
8 Dumbbell Snatch 70/55lbs
10 Toes to Bar

Rest :30

R: 5+6 db snatch
T2b all ub

4. 7x3 tng high hang squat clean

135x3, 165x2, 185x2

First set of 185 was 2-1.

Friday, June 23, 2017

6-23-17

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m

Ub

2. Conditioning
“Daniel”
For Time
50 Pull Ups
400m Run
21 Thrusters 95/65lbs
800m Run
21 Thrusters
400m Run
50 Pull Ups

Time: 17:51

50 ub pull ups in 0:59.
In from 400 at 2:57
Thrusters at 11-10
800 wanted to walk
Thrusters 7-7-7
Run want to walk
Pull ups as 12-10-10-9-9.

3. Lift
Power Snatch
7×3 Touch and Go
70%+

95, 105, 115, 125, 130, 135, 140
No misses

Thursday, June 22, 2017

6-22-17

Sumo deadlift
5x135
5x225
5x275
5x305
2x325 (last plate fell off both reps so I stopped)

27-21-15-9
Burpee to 12" target
Kbs 70#

Time: 12:27

Too much rest.
Kbs 17-10, 11-10, then bitched out and did 10-5 should've done 15 ub. Then 9.

27 burpees ub then broke as needed, usually in 1/3 set.

Tuesday, June 20, 2017

6-20-17

Box squat
10x2 fast
50-60%
155

For time:
18-15-12-9-6-3
T25
Bar facing burpee
Ohs 135

Time: 21:17
Did 3 ohs at 135 and had to drop to 115.
Did 3-7-5-3, 8-7, 8-4, 9, 2-4, 3 (after failing 2x).

Fails on 3 set cost me a sub 20 time. Terrible.

Friday, June 16, 2017

6-16-17

1. Warm-up
1 Steady Round:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski

2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

Total: 13 wb into 30.
Ub thru 20 round. 25 wb as 13-6-6, then 10-3

3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

135. I'm so far from what I once was...

4. Interval
3 Rounds:
Run 400m
15 Strict HSPU
Rest :60

R1: 3:34 as 6-4-3-1-1

R2: 4:44

R3: 5:14

Thursday, June 15, 2017

6-15-17

24min amrap
10 goblet squats 35#
10 slamball 25#
10 kbs 70#
10 wallball 24#
400m run

R: 100m from finishing 6.

All ub. Run slowed.

Tuesday, June 13, 2017

6-13-17

5 RDS
2min max squat cleans
Rest 90 sec
50, 60, 70, 80, 90%

115, 135, 160, 185, 210

R1: 20
R2: 11
R3: 6
R4: 4
R5: 3 misses. Caught first but couldn't stand up.

For time:
100 push ups
75 kbs 70#
50 ghd sit ups
25 pull ups

Time: 19:44
Push ups 6:18 as 20, 10 thru 40, 5s
Kbs 13:13 as 15 then 10s
Ghd 17:55 as 10s
Pull ups 10-8-7

Friday, June 9, 2017

6-9-17 regional event #3

16min cap:
100ft single arm overhead DB walking lunges 80#
100 dus
50 wallball 20#
10 rope climbs 15'
50 wallball 20#
100 dus
100ft single arm overhead db  walking lunges 80#

Time: capped at 25ft into lunge

Thursday, June 8, 2017

6-8-17

Conditioning
4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees

Time: 12:51
Did 1min bike each time cuz counter is broken.
Rest ub.

Pace was solid, first round was 3:10. Avg 3:13 across.

Deadlift
5x 135, 225, 275
3x5 of 325

Monday, June 5, 2017

6/6/17

Conditioning
AMRAP 18:
18/12 Calorie Row
15 Box Jump Overs (24/20")
12 TTB
9 DB Front Squats (50's/35's)

R: 4+2 t2b
All except t2b were 12,12,6_6,6_3_3,2

Thursday, June 1, 2017

6/1/17

Grinder
30 min amrap
12 kb RDL left leg 44#
12 box jump 20"
12 kb RDL right leg 44#
100m kb farmers carry 70# ea hand
12 bb strict press 75#

R: 10+100m

Tuesday, May 30, 2017

5/30/17 Murph

Murph
For time with 20# vest straight thru:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Time: 63:20

Mile: 8:25

Pull ups: 17:06 (8:41) as 5x10 then 8s and one set of 2.

Push ups: 36:09 (19:03) as 6 thru 24 then all 4s. This is my kryptonite

Squats: 51:50 (15:41) as 15s

Mile: 63:20 (11:30) my run for first 300m was a walk, literally couldn't lift my legs.

Wednesday, May 24, 2017

5/25/17

2. Conditioning
AMRAP 12 Minutes:
40 Double Unders
10 Front Squats 155/105lbs
10 Chest to Bar

R: 4+8 front squats

Dus 3 sets ub then broke 1x and 2x. The 2x was the last set and cost me finishing the squats. 

Squats 10, 10, 10, 5-5, 8
If I didn't drop the 4th set I would've finished 5 sets.

Tuesday, May 23, 2017

5/23/17

3 rft:
500m row
21 body weight DL 190
21 box jumps 20"

Time: 12:29
Rows 1:43, 1:47, 1:48
DL 21, 11-10, 11-10
Bj ub

R1: 3:36
R2: 4:23
R3: 4:30

Friday, May 19, 2017

5/19/17

Happy Birthday Rossman!

For time:
50 lateral burpees over bar
40 ring dips
30 front squat 185

Time: 16:08

Burpees ub in 2:48
Dips all 5s (harder than I thought) finished at 5:59
Squats all 3 rest 30

2 rounds
Row 500m
10 bar muscle up
Rest 2 min

Bmu 7-3, 7-3

Thursday, May 18, 2017

5/18/17

15min emom (all in same minute)
5 t2b
5 power clean 95
5 burpees

Finished between 33-40 every time

Friday, May 12, 2017

5/16/17

1. Warm-up
4 Steady Rounds:
12 Wallballs 20/14lbs
8 Kipping Handstand Push Ups
12 Calorie Row

2. Met-Con
AMRAP 15 Minutes:
40 Wallballs 20/14lbs
20 GHD Sit-Ups
10 Strict Handstand Push-Ups

R: 3+2 GHD 

Wallball were 40, 20-20, 20-20, 20-11-9

GHD 20, 20, 10-10, 2

Hspu strict as 6-4, 5 then kip rest as 5, 10



5/12/17

1. Warm-up
Move Steady Through
Run 400m
30 BB Good Mornings
Run 400m

2. Met-Con
21-18-15-12-9
Chest to Bar Pull Ups
Overhead Squats 135/95lbs

Time: 20:48

C2b 21, 9-9, 8-7, 7-5, 5-4

OHS 9-8-4, 9-9, 8-7, 8-4, 4-5

Had 6 missed snatches into OHS. That's what killed my time, I couldn't snatch it anymore. Should've clean and jerked it.

3. Lift
Back Squat 4×4 @75-85%
Click HERE for a few squat tips.

225 across

4. Gymnastics
:30 on :30 off
For 10 Minutes
Max Rep Push Ups

Total: 119

20-15-15-10-10-10-9-10-10-10



Thursday, May 11, 2017

5/11/17

4. Conditioning
AMRAP 13:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU

Total: 11 hspu

Row in 2:42
Thrusters as 11s finished with 5:15 left
Pull ups as 14,14,14,13
Hspu 10-1

Monday, May 8, 2017

5/9/17

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
7 Burpee Box Jumps

2. Conditioning
AMRAP 20 Minutes
9 Squat Cleans 155/105lbs
12 Toes to Bar
15/10 Calorie Row

R: 5

Sq cleans as 3-3-3, then singles
Rest ub

Saturday, May 6, 2017

5/7/17

1. Warm-up
3 Steady Rounds
Row 150m
10 Hang Power Cleans 95/65lbs
30 Double Unders

2. Met-Con
AMRAP 12 Minutes
Row 250/200m
50′ Front Rack Walking Lunge Steps 135/95lbs
Use 25′ Turn-around

R: 5+250+6 ft

All ub. Was on pace to finish 6 rounds, had 4:06 left at completion of round 4. Needed too much transition between 5th row to lunge.

3. Lift
High Catch Power Clean 5×3

185 across, this felt better than last time.

4. Gymnastics
5 Rounds:
60 Double Unders
12 Kipping Ring Dips
Rest :60

R1: 0:55

R2: 1:02

R3: 1:05

R4: 1:08

R5: 1:25

All dus ub except broke at 51 on last set. Dips 12, 12, 6-6, 6-3-3, 4-3-2-2-1


Friday, May 5, 2017

5/5/17

Warm up
Steady thru:
500m row
40 bb thrusters
500m row

3 rft:
10 thrusters 155
10 box jump over 30"
10 muscle ups

Time: 14:08
Thrusters were way better than I thought I'd do. I was thinking all doubles but I went 5-5, then 3-3-2-2 for last 2.
Bjo ub.
Mu 10, 7-3, 5-2-2-1

R1: 2:56

Back squat
3x5

225


Every 5 min for 15 min:
Run 800m
Amrap strict hspu

R1: 5-3-2
R2: none cuz I rolled my ankle on the run
R3: 6-3-1 (didn't run, walked 300m)

Thursday, May 4, 2017

5/4/17

5 rft:
20 box jump 24"
20 kb snatch 44# (10 ea arm)

Time: 10:29 ub

15min amrap
TGU with 44#

Total: 38 ub with 13 sec left

Tuesday, May 2, 2017

5/2/17

1. Conditioning 
AMRAP 4:
27 Calorie Row
27 Burpees
27 Push ups
Rest 4:00

Total: 1 round plus 3 half pulls that didn't yield a calorie.

Push ups 5-10-6-3-3. Burpees ub


AMRAP 4:
21 Calorie Row
21 Burpees
21 Push ups
Rest 4:00

Total: 1+ 21 cal + 1/2 burpee

Push ups 5-6-5-5. Did rows in 0:50 and 0:47.


AMRAP 4:
15 Calorie Row
15 Burpees
15 Push ups

Total: 1+7 push ups

Push ups 5-5-5, 2-3-2

My push ups were awful so that killed my production. Had 22 sec to do 15 push ups, shoulda been able to finish


Saturday, April 29, 2017

4/30/17

1. Warm-up
3 Steady Rounds:
12 Goblet Squats w/ :02 pause in bottom
15 Push Ups

2. Met-Con
5 Rounds:
21 Front Squats 115/75lbs
7 Bar Muscle Ups

Time: 15:32

FS as 21 then all 11-10s

BMU all ub

Transitions were what slowed me

3. Lift
High Catch Power Snatch 5×3

115,115,115,135,135

4. Gymnastics
3 Rounds:
100 Double Unders
25 Toes to Bar
Rest :90

R1: 2:46

5 du breaks and 13-12

R2: 3:48

5 du breaks and 13-3-5-4

R3: 3:49

4 du breaks and 10-5-5-5


Friday, April 28, 2017

4/28/17

1. Warm-up
Move Steady Through
Ski 500m
40 Light Hang Power Clean 75
Ski 500m

1:56, 20, 20, 2:01

2. Met-Con
AMRAP 10 Minutes:
80/50 Calories on Bike
30 Deadlift 275/185lbs
Max Bar Facing Burpees in remaining time.

24 burpees

Bike was 5:20

DL took 2:31 as 8,7,8,7

3. Lift
Back Squat 5×3 @70-80%
Click HERE for a few squat tips.

225, 235, 245, 255, 265

4. Gymnastics
6 Rounds:
Run 200m
15 Kipping Handstand Push-Ups

Time: 14:20

Hspu as 15, 8-7, 7-4-4, 5-5-5, 5-5-5, 5-4-3-3

First 3 rounds 7, second 3 rounds 7:20


Wednesday, April 26, 2017

4/27/17

For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
200 Meter Run

Time: 23:20
Splits were 5:19, 5:20, 12:41.
Cleans killed me, not cuz of weight but breathing. Couldn't cycle the bar, all singles. First 12 took almost 5 min. Weight felt good, no misses.

Tuesday, April 25, 2017

4/25/17

Nancy
5 rft
400m run
15 OHS 95

Time: 15:05
All ub. Gotta do it without transition rest between run and lift next time.

Friday, April 21, 2017

4/21/17

1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m

2. Met-Con
AMRAP 20 Minutes
Run 200m
15 Deadlifts 185/135lbs
10 Bar Facing Burpees

R: 7+200m

DL 15,15,8-7,8-7,8-7,10-5,10-5

3. Lift
Back Squat 4×4 @70-80%

205,225,225,225

4. Gymnastics
3 Rounds
Bike 30/20 Calories
4 Rope Climbs
Rest 2:00

2:24, 3:03, 3:14

Thursday, April 20, 2017

Tuesday, April 18, 2017

4/18/17

WOD:
14 MIN AMRAP
100 WALLBALLS (20/14)
50 POWER SNATCH (95/65)
25 OHS (95/65)
MAX EFFORT BURPEES FOR REMAINING TIME

Total: 21 burpees

Wallballs as 10 rest 5 in 4:27
Snatch as 5s in 6:03 (10:30)
OHS as 5-10-10 in 2:10 (12:40)
21 burpees ub

Saturday, April 15, 2017

4/15/17

Jesus WOD
14 rounds for time: 
10 DL 95
10 squat cleans 95
10 push press 95
50 ft back rack walking lunge 
Must go ub thru rounds 3,7,9,14
At those rounds do 7 TGU with 53
If you break elsewhere do 5 burpees

Finished 9 rounds in 55:54 then had to leave to get Kate. Did 3 rounds ub. Then broke a ton. Prob did 70 burpees

I AM NOT WORTHY

Friday, April 14, 2017

4/14/17

Warm up
500m row
40 bb OHS
500m row

OHS ub

Wod
8min amrap
5 squat snatch 135
2 rope climbs

Total: 4 rounds. Snatch all singles. 2 misses in 3rd round

Back squat
3x5 at 70-80%

225

Skill
Every 0:20 for 6 min
5 c2b

Did it ub

Posterior chain
Accumulate 7min of wall sit 
20 min cap

Did it in 12:15

Thursday, April 13, 2017

4/13/17

10min alt emom
7 OHS at 115 + 7 t2b
7 t2b + 7 bar facing burpees

Good stuff, all ub

For time: 
800m run
50 squats
50 abmat sit-ups
50 push ups
400m run

Time: 11:39

Tuesday, April 11, 2017

4/11/17

Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row

Time: 14:16

All ub except 21 snatches were 11-10. Transitions too long.

Back rack walking lunges

Heavy

4x8

135


Sunday, April 9, 2017

4/9/17

1. Warm-up
3 Steady Rounds:
10 Goblet Pause Squats 35#
10 Strict Pull Ups
15/10 Calorie Row

2. Conditioning
AMRAP 10 Minutes
7 Deadlift 275/185lbs
14 Calorie Row
21 Wallballs 20/14lbs

4+3 DL. Goal was 5 rounds. Was ub, just too much transition.

3. Lift
Find 3RM Back Squat

255

4. Gymnastics
1 Muscle Ups every :15 Seconds until failure
15 Minute Cap.

Hit all til time cap = 60 muscle ups

Friday, April 7, 2017

4/7/17

1. Warm-up
3 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Ski

2. Conditioning
4 Rounds:
Row 500m
Rest 3:00
Record fastest and slowest times.

1:36, 1:38, 1:42, 1:42

3. Lift
Find 1RM Power Clean

115, 135, 165, 185, 205, 225, 235

Missed 245

4. Gymnastics
50 Strict Handstand Push-Ups For Time
*After every break complete 10 Box Jump Overs 24/20″
10 Minute Cap.
Click HERE for some Strict HSPU tips.

Total: 36 plus 8 bjo

11, 5, 3,3,3,3,2,3,3

Thursday, April 6, 2017

4/6/17

 Conditioning
21-18-15-12-9-6-3
Push Jerk 135/95lbs
Calories on Rower

Time: 16:30

Focused on form. Did 21-18-15-12 as 11-10, 10-8, 9-6, 9-3. Did rest ub.


AMRAP 7 Minutes
20 Double Unders
6 Chest to Bar
40 Double Unders
12 Chest to Bar
60 Double Unders
18 Chest to Bar
(Go back to 20/6 and continue.)

Total: 25 dus into 2nd 60 set

C2b were 6, 12, 10-8, 6, 6-3-3


Tuesday, April 4, 2017

4/4/17

10min emom
5 burpees + 5 thrusters 115

Ub, mental more than anything.

DL 
5 rep build heavy
185, 225, 275, 315


Every 2 Minutes Until Failure Complete:
Row 250/200m
4 Toes to Bar
Round 2: 8 T2B
Round 3: 12 T2B
Round 4: 16 T2B
Etc…

Total: finished 10 t2b of 20 set


Sunday, April 2, 2017

4/2/17

Max push jerk
225

Max OHS
225

Partner wod
U go I go
6 rds:
20 push press 75
15 bar facing burpee
20 sdhp 75

R1: 1:51
R2: 2:06
R3: 2:15

Total: 12:23

Partner wod
150 Dball 75
90 GHD

Time: 13:00
I did 80 Dball and 42 GHD


Friday, March 31, 2017

3/31/17

In teams of 2 for time:
Assault bike cals
Powerclean
135x50, 155x40, 185x30, 205x20, 225x10

Time: 24:29

J-Mar was my partner. I held 80+ rpm throughout. We won. He did all cleans at 225 and 2/3 of 185 and 205.

Core
3 rounds:
15 sec ring L-sit
10 t2b
5 GHD
2 TGU 35#
2 furniture mover pikes

Thursday, March 30, 2017

3/30/17

Single arm kb RDL
4x6
62#

Single arm kb row
4x10
62#

7min amrap
15 wallball
10 box jump

R: 6+7 wb
Ub

Tuesday, March 28, 2017

3/28/17

Steady:
100 cal row
50 push ups
25 strict pull ups

Row in 4:48 (1335m), push ups as 10,10,10,10,5,5, pull ups as 5,4,3,3,3,4,3

5 rft:
10 burpees
10 t2b

Time: 7:32
T2b dies quick: 10, 5-5, 5-5, 2-4-4, 3-7 


Monday, March 27, 2017

Thursday, March 23, 2017

Sunday, March 19, 2017

3/19/17

3 rft
10 DB thrusters 50
30 dus

Time: 3:51

3 rft
15 cal assault bike
10 box jump 24"
5 Dball 100

Time: 5:33

Friday, March 17, 2017

3/17/17

13min cap
55 DL 225
55 wb 20
55 cal row
55 hspu

Reps: 181, 16 hspu

Worse than last year by 14 reps. Missed 4 hspu.

DL 5 drop quick 5...
Wb 11 drop 11...
Row on 10 damper at 1100
Hspu 3,3,3,2,2,1,1,1

DL in 2:48
Off wb at 5:33
Off row at 8:44

Thursday, March 16, 2017

3/16/17

3 rft
21 cal row
15 wallball 24#
9 DL 185

Time: 6:18 ub
1:47, 2:13, 2:18

Friday, March 10, 2017

3/10/17

Open 17.3

Total: 71
Missed advancing to 185 round by 1 rep. Had 8 sec left and couldn't recover enough to pull another rep. Had a no rep on first set of 95 that those 10 sec. C2b ub. snatch all singles

ende up costing me advancement.


Thursday, March 9, 2017

3/9/17

Conditioning
EMOMx25
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20")
Min 4: 15 Push Ups
Min 5: 15 Calorie Row

Fun stuff


Tuesday, March 7, 2017

3/7/17

Warm up
4min 
40 wallball 20#
15 lateral burpee over rower
Row distance with time left
478m in 1:37. If I got feet in faster woulda hit 500

4 rft
20 wb
20 DB push press 50#
20 cal airdyne (1min ride cuz no computer)

Time: 18:52 total but had to stop in the middle to rinse a piece of drywall out of my eye from wb

Real time: 14:52
Wb ub, DB pp 10-10, 7-7-6, 6-8-6, 6-6-6-2

Friday, March 3, 2017

3/3/17

Open 17.2

12 min amrap
2 rounds
50 ft walking DB front rack lunge 50# ea
16 t2b
8 DB power clean 
Then 2 rounds
50 ft DB front rack walking lunge 50
16 bar muscle ups
8 DB power clean
...

Total: 141, with 11:45 tiebreak

Finished 25ft in 5th round

Wednesday, March 1, 2017

3/2/17

1. Warm-up
3 Steady Rounds:
20 Empty Bar Overhead Squats
20 Calorie Row

Ub

2. Conditioning
AMRAP 6:  
42 Double-unders
30 Wallballs (20/14#)
18 T2B

R: 2+1 wb

Broke 2x on last set dus, otherwise ub


Rest 5 mins


AMRAP 6:  
21 Double-unders
15 Wallballs (20/14#)
9 T2B

R: 4

Had an attempt at 1 dus and missed. Ub except for 1 du break


Tuesday, February 28, 2017

2/28/17

1. Warm-up
3 Steady Rounds:
15 Push Press 95/65lbs
25 Air Squats
2 Minutes on Bike

Good stuff

2. Strength
4×4 Front Squat (Start around 80%)

205 ub for 3 sets. 225 for 2 rest 2.

3. Met-Con
3 Rounds:
30 Alternating Pistols
20 Hang Power Cleans 135/95lbs
10 Muscle Ups

Time: 18:11

Haven't done pistols since prob 2014. First set ub then 10s. Cleans all 10-10. Mu all 5s except last 5 were 3-2.


Sunday, February 26, 2017

2/26/17

For time:
9-7-5-3
Power clean 135
Bar muscle up

Time: 4:46
PC ub, bmu 5-4, 4-3, 5, 3

20min z1 row
4684m
272 cals

Friday, February 24, 2017

2/24/17

Open 17.1
20min cap
10 alt DB snatch 50
15 burpee box jump overs 24"
20
15
30
15
40
15
50
15

Time: 19:35

Back locked up in 4th round had to do snatch in 10s from 40 set on.

Tuesday, February 21, 2017

2/21/17


2017 Open Cycle Week 1 Day 2

1. Warm-up
3 Steady Rounds:
12 Goblet Squats
24 Calories on Bike

2. Met-Con
5 Rounds:
21 Kettlebell Swings 70/53lbs
12 Kipping Handstand Push-Ups

Time: 13:11

Kbs ub thru 2 then 11-10s
Hspu ub, 6-6, 6-6, 4-3-3-2, 3s

Hspu breaks killed my time.

3.  Interval
5 Rounds:
10 Push Ups
20/15 Calorie Ski
10 Push Ups
Rest :90

R1: 1:09
R2: 1:14
R3: 1:06
R4: 1:08
R5: 1:15

R2 I got stuck in straps. R5 my push ups slowed.


Sunday, February 19, 2017

Friday, February 17, 2017

2/17/17

Clean complex
6min emom at 70%
1 clean pull
1 squat clean
1 front squat

Weight: 175

5 rft
10 DB sq clean 50
10 burpees over DB
30 dus

Time: 14:54

That sucked from 3 on. DB were 10, 5-5, 5-5, 4-3-3, 4-3-3

Rest 5min

5 rft
10 DB snatch 50
Row 250m
10 burpee over rower

Time: didn't do it

Tuesday, February 14, 2017

2/14/17

Squat
5 reps of:
135,185,205,225x3 sets

10min amrap
10 Russian kbs 70
10 box jump 24"

R: 11+2 kbs
Finished 10 sets in 8:59

Sunday, February 12, 2017

2/12/17

Bitch work
2k row
Top of every minute: 
5 lateral burpees over rower

Time: 12:36.6

60 burpees

8min amrap
20 wallball
15 t2b
10 DL 225

R: 3+17 wb

DL ub. Wb 20, 20, 10-10, 17. T2b 15, 8-7, 8-7.

Friday, February 10, 2017

2/10/17

Warm up
3 rounds
15 push up
15 bb thrusters
15 shoulder taps

4 rounds 
1 min on 3 min rest
Amrap front squat 135

15, 15, 15, 15

6 rounds
50ft db overhead walking lunges 50
5 bar facing burpees
50ft handstand walk
5 bar facing burpees
18min cap

R: 3+50ft lunge

10min alt emom
10 c2b ub
10 hspu ub


Tuesday, February 7, 2017

2/7/17


2017 Cycle 4 – Week 5 Day 2

Miss the Cycle 4 Podcast? Check it out HERE

1. Warm-up
Row 150/100 Calories

2. Strength
Back Squat 5×6 @75%

225


Then
Push Jerk 5×6 @70%

160

3. Met-Con 
Open WOD 12.1 and 11.3
AMRAP 7 Minutes of Burpees to 6″ Target

Total: 107 ub

7 better than 2012

Rest 5 Mins

AMRAP 5 Minutes
Squat Clean and Jerk 165/110lbs

Total: 6 of 8 attempts. Missed the first totally and lost jerk out front on 2nd to last.

4. Interval
3 Rounds:
20 Ring Dips
20 Calorie Assault
Rest 2:00

R1: 1:31, dips ub 

R2: 1:36, dips 10-5-5

R3: 1:48, dips 10-3-3-1-1-1-1

Sunday, February 5, 2017

2/5/17

Open 14.4
14min amrap
60 cal row
50 t2b
40 wall ball 20
30 power clean 135
20 muscle ups

R: got 10 muscle ups in 11 attempts in 3 min.

In 2014 I got 17 mu.

4 sets:
Max strict hspu into max kipping hspu
3min rest

R1: 7+5
R2: 5+7
R3: 5+7
R4: 5+7

Friday, February 3, 2017

2/3/17

1. Warm-up
2 Steady Rounds:
50 Double Unders
40 Lunge Steps
30 Wallballs 20/14lbs

2. Strength
4 Rounds:
1:00 on 3:00 off
Max Back Squats in 1 set @ 65% of your 1RM.

195x10 for all 4 sets

3. Met-Con 
3 Rounds:
100 Air Squats
50/30 Calories on Bike

Time: 21:48

Squats as 45-30-25, then all 25s

Cals took a little over 4min each time

Tuesday, January 31, 2017

1/31-17

2 rounds:
500m row
25 DL 135
25 c2b

Time: 8:40
R1: 1:40 row, ub DL, 15-10 c2b
R2: 1:52 row, 15-10 DL, 10-6-5-4 c2b

Interval
3 rounds:
4min amrap
2 legless rope climb
15 hang power clean 95
15 push ups

R1: 2 rounds
R2: 1+2 climbs
R3: 1+7 pc

Only legless for first 2 climbs
All hpc ub
All push up ub

Assault bike
50cals for time

Time: 2:32

Friday, January 27, 2017

1/27/17

Warm up
4 rft
200m row
15 kbs 53
25 air squats

4 rft
1 min max front squat 55%
3min rest
Weight 145

R1: 10
R2: 15
R3: 10
R4: 15

25min amrap
Row 25 cals
20 kb snatch 70#
15 box jump 30"

R: 4+4 bj

1 to 8
Lat burpees
Push press 95
Time: 4:07

Friday, January 20, 2017

1/20/17

Bad Karen
15min cap 
5 powercleans 135 at top of every minute
Amrap wallballs til 150

Time: 10:59
23 wb first set then down from there. Last 6 sets were 10s
Pc ub for 2 sets then singles

4 rft
5 muscle ups
20m hs walk

Time: 11:59

Thursday, January 19, 2017

1/19/17

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2

145, 170,185,195,210,220,195

2. Clean Pull
95%/3
(100%/3)4

230, 245

3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

180,210,225,240,255,270

4. Stamina Conditioning
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)

All in under 0:30