Thursday, December 31, 2020

12-31-20

Petranaki Arena
60min amrap
Partner, both working at same time, one on Part A, one on Part B.

Part A
300cal row
200 cal bike
100 cal ski

Part B
Amrap
10 ring muscle up
20 man makers 50# dbs
40 box jump over
80 ft hs walk

Partner: JB

Row in 21:39
Bike fin at 42:38
Ski at 50:16


Monday, December 28, 2020

12-28-20

David Slowie
25 lateral burpees over rower (LBR)
90 cal row
25 LBR
Rest 3min

20 LBR
60 cal row
20 LBR
3min rest

15 LBR
30 cal row
15 LBR

Total time: 24:18

R1: 7:29 as 1:15, 4:29 row, 1:45

R2: 7:09 as 1:31, 3:30 row, 2:08

R3: 3:38 as 0:50, 1:40 row, 0:58

Saturday, December 26, 2020

12-26-20

9min amrap
10 single arm db thrusters 50#
25 DUs

R: 8 plus 1 thruster

My goal was 10. Too much time between movts. Only broke 2x total on dus. Thrusters ub

Wednesday, December 23, 2020

12-23-20

For time:
100 cal row
Every 2:30 do 8 box facing get overs 20"
Directly into
80 cal bike
Every 2:30 do 8 double DB box step overs 20" w 50#

Time: 14:18
Did row in 6:09 as 61 cals in first 2:30 then 90 by 5min and finished at 6:09.
Bike was 11 cals by 7:30 then 31, 55, 80.

3 rounds
10 db bent row 50#
10 single arm db press 40#

Sunday, December 20, 2020

12-20-20

Partner wod
6 rounds for time
4 rope climb
Down back wmpty sled push (each)
10 single arm DB Devil Press 50#
30 t2b
40 cal bike

Time: 34:53

Partner: Gary

I did 15 t2b then 10s from there.

Friday, December 18, 2020

12-18-20

Partner WOD
12 rounds you go I go
150m air runner
12 clean and jerk 115
150m air runner

Time: 24:55
2:05ish avg round

Back squat
5x135
5x185
5x225
4x245
3x255
2x265
1x285

Single arm KB bent row
3 sets of 5x70

4 rounds not for time
10 single arm DB box step ups 50#
10 toes to rope

Time: 6:53

Wednesday, December 16, 2020

12-16-20

Hawkeye
30min cap
25 rounds:
2 ring muscle ups
6 hand release push ups
8 wallball 20#

R: 23+4

10 rounds in 10:43
15 in 17:43
I quit at 15 rounds for 45 sec then Bem said go to 30min so I kept going.
20 in 24:48.

I think id have finished 24 rounds in 30min if i didnt stop for that 45 sec.

Sunday, December 13, 2020

12-13-20

5 rounds of 3 min:
6 powersnatch 135
10 t2b
6 powersnatch 135
10 t2b
Max cals on bike over 500 watts
Once you drop below 500 watts round over

Rest 3 min

R1: 20 cals
Dropped to 115 snatch for R2-5
R2: 24 cals
R3: 16 cals
R4: 13 cals
R5: 14 cals

Total cals: 87

Next closest: 50

12-12-20

12 Days of Christmas
1 powersnatch 95#
2 box jump 24"
3 push press 95#
4 t2b
5 hang powerclean 95#
6 deadlift 95#
7 burpees
8 c2b
9 wallball 20#
10 hspu (i subbed hand release push ups)
11 clusters 95#
12 back rack lunge returns 95#

Time: 23:56

Friday, December 11, 2020

12-11-20

Back squat sets of 3
95, 95 pause, 115, 135, 135

Partner WOD
"Battle for Naboo"
Buy in: 500m row amd 500m ski x2 together
3 rounds partitioned:
40 wallball 30#
30 yd handstand walk
20 bar muscle up
Buy out: 1k row and 1k ski together (each do it)

Time: 40:21

I did most of the has walk and 42 of the bmu

Partner: JB

Wednesday, December 9, 2020

12-9-20

Fight Gone Bad
1min each then 1min restfor 3rounds:
Single arm DB Thruster 50#
Single arm DB Hang Snatch 50#
Lunge jumps
Single arm DB Hang Clean and Jerk 50#
Dbl leg lateral hops over DB

R1: 22, 22, 50, 14, 90
R2: 14, 20, 40, 14, 71
R3: 14, 20, 40, 11, 76

Total: 518

Friday, December 4, 2020

12-4-20

20min cap
Buy In: 100 abmat situps
4 rounds:
4 rope climbs
12 hand release push ups
50 DUs
Buy Out: 65cal bike

Time: 18:53

Wednesday, December 2, 2020

Tuesday, December 1, 2020

12-1-20

6min amrap
6 deadlift 225/155
4 bar facing burpees
Rest 2min
6min amrap
4 deadlift 225/155
6 bar facing burpees

R1: 8+4
R2: 6

Friday, November 27, 2020

11-27-20

Tudor
Teams of 2
Run 1 mile together
31 hand release push ups each (at ssame time)

20 rounds:
3 deadlift
3 powerclean
3 front squat (135/95)

31 hr push ups
1 mile run

Time: 29:49

Partner: Kate

We won by 4min

Thursday, November 26, 2020

11-26-20

26 min echo bike
30sec at 50%
30sec at 80%

Total cals: 335
Total miles: 9.63
Avg watts 254
Avg rpm 54
300 cals at 23:38

Avg watts at 50% 173
Avg watts at 80% 386

Wednesday, November 25, 2020

11-25-20

Low hang powerclean
2x2x2x1x1x1x1
2's at 80% - 185, 195
1's at 95% - 205, 215, 225

Nikola
2 rounds
100 air squats
60 abmat situps
800m run

Time: 16:49
All ub

Tuesday, November 24, 2020

Friday, November 20, 2020

11-20-20

18min amrap
10 pass thru
10 thruster 95
10 lateral burpees
200m run

R: 5+2 burpees

All ub

Sunday, November 15, 2020

11-15-20

Every 15min for 3 rds
1k row
60 cal bike
40 burpees

R1: 9:49
R2: 10:54
R3: 11:33

All burpees ub

Friday, November 13, 2020

11-13-20

War Hero
100 wallball 20#
80 box step ups 24"
60 t2b
40 cal rogue bike
60 t2b
80 bsu
100 wb

Time: 35:03

Wb as 50-30-20 in 4:15
Bsu ub at 8:24 (4:09)
T2b as 10-10-10-5s at 13:32 (5:08)
Bike at 16:39 (3:07)
T2b as 10-10-5s at 22:38 (5:59)
Bsu ub at 27:57 (5:19)
Wb as 25s at 35:03 (7:06)

Wednesday, November 11, 2020

11-11-20

Jackie on Lock
For time:
800m run
50 single arm DB thrusters 50#
30 pull ups

Time: 7:42

Goal was sub 10.
800 in 3:15
Thrusters in 3:12 as 10, 10, 5 per arm
Pull ups as 15-15

Monday, November 9, 2020

11-9-20

Dumbbelldore
4 rounds:
8 DB goblet Squat 50#
10 single arm DB squat clean 50#
200m run
8 DB goblet squat
10 single arm DB powersnatch 50#
200m run

Time: 17:53

Sunday, November 8, 2020

11-8-20

Breakthrough
5 rounds for time:
7 pull ups
9 wallball 20#
11 burpees
8min cap

Time: 5:21 ub

5min max Dball over shoulder 100#
38 reps
10 first minute


Friday, November 6, 2020

11-6-20

Snatch pull 3x3
75 95 125

Hang power snatch 4x3
125 125 135 145

22min cap
1k ski
20 squat cleans 185
800m run
60cal bike

Time: 17:41
Ski in 3:53
Clean took 5:39 with 1 miss
Run in 4:03
Bike in 3:54

Db bench on ball
4x10 w 60s

Monday, November 2, 2020

11-2-20

Row 1k
3:54

Back squat 5x7 @70%
185, 185, 195, 205, 215
Built cuz low back felt weird

Front squat 3x3 @80%
185, 195, 195

12min amrap
10 wallball 30#
100m run
10 deadlift 185

Score: 148
7+1 wb

1 round = 21

Friday, October 30, 2020

10-30-20

Superset 5x10
Db bench on a ball 50#
Db curl

For time:
Buy in: 1k ski
5-10-15-20-25 double db box step over 50
25-20-15-10-5 hang powerclean 95
Buy out: 75 cal bike

Ski: 3:47
Meat: finished at 16:10
Bike: 5:04 avg 63 rpm

Wednesday, October 28, 2020

10-28-20

Warm up
Row 1k
3:43

Roll out

20min emom:
10 strict press 75#
16 alt bb lunge steps 75#
10 db row 50#
8 db single leg rdl 50#

Tuesday, October 27, 2020

10-27-20

Row 1k warm up
3:43

Roll out

Workout:
Run 1000m
50 burpees

Rest 4min

50 burpees
Run 1000m

Part 1: 7:20 with 420 run and 300 burpees
Part 2: 7:28 with 258 burpees and 430 run

Monday, October 26, 2020

10-26-20

Back squat
7x3
225

16 min amrap
75/50 cal bike buy in
Then
Amrap
9 box jump over 24"
6 c2b
3 powerclean 75% max

Score is total reps of amrap
Total: 159 (8+15)

Cleans at 165. All reps ub.
Bike in 5:08

Friday, October 23, 2020

10-23-20

Work to heavy powersnatch
165 on first try after jump from 135

5 rounds
200m run
1 lap empty sled push
10 box jump over 24"
10 t2b

Time: 12:22 ub

Back squat x5
135 165 185 205 225

Thursday, October 22, 2020

10-22-20

Row 1k
3:40

For time:
75 powersnatch 75#
Emom starting at zero of 8 bar facing burpees

Goal: 12min or less.

At 10 min I finished 50 snatch
9-7-6-6-5-5-5-3-4

Tuesday, October 20, 2020

10-20-20

Row 1k
3:46

Roll out

3 rounds amrap:
4min on, 1min off:
3 powerclean (135/105)
5 bar over burpees

Goal: 20 rounds

R1: 8 
R2: 6+3 cleans
R3: 5 burpees + 6 rounds + 1 clean

Monday, October 19, 2020

10-19-20

Row 1k
3:54

Roll out

Build to heavy 2 rep powerclean
185

7min amrap
20 dus
6 hang powerclean 115

Rest 1min

For time:
100 dus
30 hpc

R: 8+20 dus
Time: 3:12

Sunday, October 11, 2020

10-11-20

30 min clock - 10 mins to complete each section 

A) 5000 m ski erg - 10 mins to compete 

2882 at cap

B) 3 rounds - 10 mins to complete 
30 hang power cleans 115/75 
30 partner WB ab mat sit ups 
30 OHS 115/75 

12 cleans into 3rd round. I sucked on ohs, left shoulder wouldnt lock.

C) 3 rounds -10 mins to complete 
30 Box jump
30 deadlift 115/75 
30 KBs 

Fin in 9:45

Partner JB

Friday, October 9, 2020

10-9-20

3 rounds:
500m row
12 deadlift 225
21 box jumps 24"

Time: 10:44
Rows 142, 148, 150
Dl 12, then 7-5s
Bj ub

Not for time:
30-20-10 GHD
15-10-5 banded lateral oblique twists per side (orange band)

Time: 6:26

Tuesday, October 6, 2020

10-6-20

30min alt emom
45 sec airdyne at 75%
7 deadlift 225#
8 bar facing burpees

Sunday, October 4, 2020

10-4-20

Kettlebell Sunday
50 KBS 70#
40 single arm kbs 53#
30 single arm kb snatch 53#
20 single leg kb rdl 35#
10 TGU 35#
20 single leg kb rdl
30 single arm kb snatch
40 single arm kbs
50 kbs

Time: 18:35

Finished thru first 20 rdl at 6:59, fin tgu at 10:31.

Kbs as 50, 25-25
Single arm kbs as 10s first set then 10-10-2 rest 8-10.
All snatch as 5s
Rdl ub 10s
Tgu ub

Friday, October 2, 2020

10-2-20

5 rft:
15 cal row
25 ft hs walk
Time: 8:35

20min cap:
30 powersnatch 75#
30 box jump over 24"
30 c2b
30 cal bike erg

Was 22 bjo in 3rd round at cap.
That one burned.

Every 2min for 5 rounds:
1 snatch balance
2 hang squat snatch
2 OHS

75, 75, 95, 95, 115

Wednesday, September 30, 2020

9-30-20

Back squat
5x5
135 165 185 205 225

10min emom
2 squat clean
95 115 135 155 165 175 185 195 205
Last 2 min did 1 rep of 205

Acid
10min
5 muscle ups
10 burpee box jump over 24"
20 pistols

R: 3+1 pistol ub

Reece did 10min
5 pull ups
5 t2b
10 walking lunges holding a 5lb plate at chest

R: 5 with a 1min rest after 3

Sunday, September 27, 2020

9-27-20

2min on, 2min off for 5 rounds:
200m run
Max alt DB Snatch 50#

30, 30, 30, 24, 28

Goal was 20 each so crushed that.

Every 3min for 5 rounds:
1 trip sled push with 45#
15cal ski erg

1:10, 1:11, 1:07, 1:07, 1:02

Friday, September 25, 2020

9-25-20

Teams of 2:
8 rounds
8 box jump 30"
18 DL 245 w partner hang
7 synchro bar facing burpee
36 wallball in sets of 6

Time: 31:33


Wednesday, September 23, 2020

9-23-20

Dodgeball
10 rounds:
15 wallball 20#
200m run

Time: 17:17

Goal was sub 15. Ub wb. No transition thru 4 rounds then started slowing. I need to go to bed earlier.

Monday, September 21, 2020

9-21-20

Cindy
20min amrap
5 pull ups
10 pushups
15 squats

R: 20
Ub thru 7 rounds then push ups as 5-3-2

Friday, September 18, 2020

9-18-20

20min cap
2k row
2k ski
50 cal bike

Time: 19:11

Jb came from behind to beat me by 1 sec.

Wednesday, September 16, 2020

9-16-20

3min on then 3 min rest for 4 rounds:
200m run, 15 bar facing burpees, max OHS 65#
200, 12, max ohs at 75
200, 9, max ohs 95
200, 6, max ohs 115

Reps: 26, 26, 25, 20

Good stuff. Shouldve had 23 reps at 115 but put bar down once. Rest ub.

Sunday, September 13, 2020

9-13-20

Dead meat
1 mile run, 50 box jumps, 50 deadlift
800m run, 35 bj, 35 dl
400m run, 20 bj, 20 dl

Bj at 24"
Dl at 185

Time: 27:10
Mile in 6:52, 800 in 4:33, 400 in 1:45
Bj ub
Dl as 18-17-15, 20-15, 20

Friday, September 11, 2020

9-11-20

Strict gymnastics
21-15-9
Pull ups
T2b
Ring dips

Time: 14:49
Pulls as 11-6-4, 8-7, 5-4
T2b as 11-10, 15, 9
Dips 11-10, 8-7, 9

9/11 WOD
Teams of 2:
2001m row buy in
4 rounds:
9 rope climbs
11 trips back rack walking lunge 135
2977m row buy out

Time: 66:53

2001 in 7:53
Finished first round at 20min then changed lunges to 11 sets of 11 slamballs at 30#
2977 in 11:53

Partner: JB

Wednesday, September 9, 2020

9-9-20

Back squat
4x5
135, 165, 185, 205

Every 4min for 8 rounds:
20cal row
200m run

1:42
1:34
1:32
1:30
1:30
1:29
1:30
1:26

Row round 2 forward were 1900+ avg

Monday, September 7, 2020

9-7-20

Helton
3 RFT:
800m run
30 squat clean 95#
30 burpees

Time: hit cap at 30min with 18 burpees left

Sunday, September 6, 2020

9-6-20

Day Dream
2 rounds:
90 cal row
70 wallball 20#
50 kbs 53#
30 burpee box jump overs 24"

Time: 33:24

R1: 15:22
R2: 18:02

Row 1: 4:43
Row 2: 5:12
Wb as 35-20-15 and 30-22-18
Kbs as 20-15-15 and 25-15-10

Friday, September 4, 2020

9-4-20

10min emom
7 t2b

Ub

For time:
5 back squats 155
5 box jump 24"
5 hspu
400m run
15 squats
15 bj
15 hspu
400m run
25 squats
25 bj
25 hspu
400m run

Time: 16:43

Ub til 25 set.
Squats 13-6-6 (goal was 13-12)
Bj too slow
Hspu 8-7-5-5

Bitch work
2k bike
1k row
500m ski

Time: 9:30

Bike 3:13
Row 3:53
Ski 1:59

Wednesday, September 2, 2020

9-2-20

Born to run
400m run, 21 burpees
400m run, 15 burpees
400m run, 9 burpees
200m run, 9 powercleans 115/85
200m run, 15 poweceans
200m run, 21 powercleans

Time: 14:13

Goal was sub 15 and no transition time. I had no transition time through the first 200m run, then small times between run and powercleans.

Cleans as 9, 8-7, 7s

Kate did in 14:31

Sunday, August 30, 2020

8-30-20

10min emom
2 squat snatch and 1 OHS unbroken

115, 135, 135, 145, 155, 165 missed, 165 hit one, 165 missed, 165 hit one, 155

15min amrap
5 squat cleans 115
10 pull ups
15cal ski erg

R: 6+27

Friday, August 28, 2020

8-28-20

Warm up
3 rft
12 cal rogue bike
10 hspu
8 box jump

Time: 4:12 

Wod
3 rft
25 deadlift 135
25 bar over burpees
25 air squats

Time: 12:26
I was a bitch on 3rd set burpees

Core
10 down to 1 GHD
1 trip 70# kb farmer carry

Time: 9:45

Wednesday, August 26, 2020

8-26-20

30min walk

Strict press
10 bb, 10x75, 5x95, 5x115, 5x115, 5x135

Every 4 min for 5 rounds:
200m run
8 manmakers 45#
16 banded oblique crunches

Cory

Monday, August 24, 2020

8-24-20

30 min walk

15min alt emom
6 strict pullups
10 burpees
8 RDL 135

15min amrap
You go I go
5 deadlift 225
10 push ups
15 dbl db box step up 45# ea

R: 6+15

Cory was my partner

Sunday, August 23, 2020

8-23-20

Conditioning
“Excalibur”
For Time:
800m Run

7-5-3:
Ring Muscle-Ups
Squat Snatches (135/95)

800m Run

7-5-3:
Ring Muscle-Ups
Squat Snatches (135/95)

800m Run

Time: 25:19

Goal was sub 25.

Runs were 3min, 4min and 3:47

Mu ub

Squat snatche singles. These were the limiter


Friday, August 21, 2020

8-21-20

50 HSPU for time
4:34

As 15, 10, 5s
Did first 25 in 2:06

10min work to heavy powersnatch
Hit 165 missed 175

15min amrap
4 unbroken powersnatch at 80% heavy for day
20cal row
40 dus

R: 5+41 or 361 total. 17 dus into 6th round

Wednesday, August 19, 2020

8-19-20

30 min walk

Back Squat
5x5 build
135, 185, 205, 225, 255 
255 were 2 sets of 3.

WOD
10-9-8-7-6-5-4-3-2-1
Air squat
Burpees

Time: 4:37

Cory: 8:32

Tuesday, August 18, 2020

8-18-20

Conditioning
“Four Eyes”
On the 4:00 x 6 Rounds:
200m Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans

Athletes build in weight

R1: 1:48, 135

R2: 1:55, 155

R3: 1:54, 185

R4: 2:06, 195

R5: 2:29, 205 as 3 singles

R6: 3:44, 215 missed 1st try then hit 3 singles

Sunday, August 16, 2020

8-16-20

Teams of 2:
DT at 75/55
80 t2b
DT at 95/65
80 wallball 20/14
DT at 115/85
80 cal bike
DT at 135/95
80 bar facing burpees
DT at 155/105

Time: 38:39
Partner: Kate

Friday, August 14, 2020

8-14-20

On the 0:00… Jerk Technique
Jerk Drive Complex
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives

155 185 205 225

On the 7:00… Split Jerk Complex
On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk

135 135 155 155 185 185 205

Conditioning
“Buy, Buy, Buy”
3 x AMRAP 5:00, resting 5:00 between:

50/35 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 15 Front Squats (95/65)

40/30 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 10 Front Squats (135/95)

30/25 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 5 Front Squats (165/115)

R1: 2+5, row in 1:53

R2: 1+37, row in 1:40

R3: 2+22, row in 1:25

All squats ub

Core

14-12-10

Single leg oblique t2b

28-24-20

GHD back extensions

This was tough

Monday, August 10, 2020

8-10-20

Front Squat “2-4-6-8-10”
Set 1 – 2 Reps
Set 2 – 4 Reps
Set 3 – 6 Reps
Set 4 – 8 Reps
Set 5 – 10 Reps
Rest 2:00 between sets.

225 205 185 165 165

Conditioning
“Granola Bar”
AMRAP 12:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Clusters (135/95)
7 Lateral Burpees over Bar

R: 3+3 bmu

All bmu ub

Clusters as slow singles

Gary did 3+2 clusters

Sunday, August 9, 2020

8-9-20

18 holes of golf
Then:

Conditioning
“Imaginary Friends” (Individual Version)
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
20′ Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
20′ Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)

2:05
2:05
1:57
2:01
2:05
All ub

Friday, August 7, 2020

8-7-20

On the Minute x 5:
5 “Touch and Go” Power Clean and Jerks

135 135 155 155 155

Conditioning
“Free Agent”
6 Rounds:
200m Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 CTB Pull-Ups

Time: 23:21

Finished 4 rounds and laid on floor in front of fan for 2 min at 13:50 then finished last 2 rounds. Couldnt breathe. Im under fueled and under rested today.

Wb were ub ub the 11-10s

Kbs were ub ub 8-7, 8-7, ub, 10-5

C2b ub

Body Armor
3 Giant Sets:
8 Lateral Kettlebell Box Step-Ups (left leg)
8 Lateral Kettlebell Box Step-Ups (right leg)
12 Strict Ring Dips
36 Banded Face Pulls
Rest 2:00 between sets.

Kb was 35 53 53

Dips ub

Wednesday, August 5, 2020

8-5-20

Gymnastic Capacity
AMRAP 1:30 – 12 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Bar-Facing Burpees, Max Ring Muscle-Ups

Rest 2:00

AMRAP 1:30 – 12 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Bar-Facing Burpees, Max ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Bar-Facing Burpees, Max Ring Muscle-Ups

R1: 4,5,7

R2: 5,8,7

Did this in the garage. Never done mu in my garage. Glad I can do them. R2 i figured out how to string them together with a kip even tho my feet could touch the ground.

Clean and Jerk Complex
On the 3:00 x 5 Rounds
50 Double-Unders
2 Power Cleans
2 Front Squats
2 Push Jerks

155 165 175 185 195 ub

58, 58, 60, 66, 70 sec

Dus ub thru 3 rounds, then 1 and 2 breaks. 2 breaks on last set were at reps 3 and 6.

Monday, August 3, 2020

8-3-20

Snatch Technique Complex
On the 2:00 x 4 Sets:
3 Muscle Snatches
2 Snatch Balances
1 High Hang Squat Snatche

75 95 115 135

Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches

115 125 135 145 155

Completed 145, failed 155.

Conditioning
“Catch & Release”
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Pushups
9 Deadlifts (225/155)

Completed 3 rounds in 2:45, 3:15, and 3:43.

Only got 9 hspu in rounds 4 and 5 as 6-3 and 6-3-1

Sunday, August 2, 2020

8-2-20

Hero wod - LUKE
  • For Time
  • 400 meter Run
  • 15 Clean-and-Jerks (155/105 lb)
  • 400 meter Run
  • 30 Toes-to-Bars
  • 400 meter Run
  • 45 Wall Ball Shots (20/14 lb)
  • 400 meter Run
  • 45 Kettlebell Swings (1.5/1 pood)
  • 400 meter Run
  • 30 Ring Dips
  • 400 meter Run
  • 15 Weighted Lunge Steps (155/105 lb)
  • 400 meter Run
Time: 24:52

I crushed this. I felt great on c&j, quick singles ub. Best bb cycling ive done in years. T2b 15-8-7, wb 25-20, kbs 15s, dips 10 -5-5-5-5, lunges 8 drop and turn 7.

Beat Ben by 1:40 and Mark by 5.

Friday, July 31, 2020

7-31-20

Power Snatch
On the Minute x 3:
5 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
3 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
1 Power Snatch

135 for 5s
145 for 3s
155 for 1s

Conditioning
21-15-9
Ski cals
T2b

Rest 2min

21-15-9
Row cals
T2b

Rest 2 min

21-15-9
Bike cals
T2b

Every break do 3 burpees

R1: 5:26, 11-10, 8-7, 9
R2: 7:26, 9-7-5, 8-7, 9
R3: 7:55, 9-7-5, 8-5-2, 7-2

Grip


Thursday, July 30, 2020

7-30-20

Conditioning
“Overreaction”
15-12-9:
Push Press (115/85)
Box Step-Overs (50/35 to 24″/20″)

.. Directly into:

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)

Time: 8:15

Did in garage so didnt have double db. Used single 53# kb for step overs. Obviously that made me faster.

All ub.

Wednesday, July 29, 2020

7-29-20

Conditioning
“Rest Stop”
5 Minute Window…
600m Run + 1 Rd of Cindy
AMRAP Squat Cleans (135/95)

5 Minute Window…
400m Run + 2 Rds of Cindy
AMRAP Squat Cleans (155/105)

5 Minute Window…
200m Run + 3 Rds of Cindy
AMRAP Squat Cleans (185/135)

Subbed row for runs: 750, 500, 250

Reps were 10, 5, 4. If I pushed couldve had 11, 7, 6

Monday, July 27, 2020

7-27-20

2k row for time
7:05.5
1:46.4

Plan was to go every 250m 1:40, 1:50. Almost hit it. Went last 500m as fast as could.

Conditioning
“Ladybug”
3 Rounds:
1 Round of “Kelly”
1 Round of “Helen”

1 Round of “Kelly”:
400m Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

1 Round of “Helen”:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Time: 29:07

Subbed 400m runs for 20 cal rogue bike. I wouldve been faster running. Runs usually take me max 1:45, bikes took 2+.

Wb 20-10. Bj felt worst they have in long time. Row took it out of me. Helen ub.

Friday, July 24, 2020

7-24-20

Warm up

3 squat cleans, 3 jerks

75 95 125 135 165 185 (1,1)

Conditioning
“DT” 
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Time: 8:28

This is nearly 1 min faster than my 4-20-20 time of 9:25. I thought I went slower today but was a min faster. If I can cut my set 4 and 5 transitions down Ill be sub 7.

All DL 11-1

Cleans 8-1 thru 3 rounds then 4-4-1

All jerks 6 except round 5 was 3-3

Midline
3 Giant Sets:
15 GHD Sit-Ups
:20s GHD Hold
25 Hip Extensions
:30s Hip Extension Hold
Rest 2:00 between sets

Tuesday, July 21, 2020

7-21-20

Conditioning
“Strict JT” 
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

Set 10min cap
Did 13 strict 1st set and thats all I could do. Finished doing all dips and push ups at buzzer.

Body Armor Primer
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry

70 and 53

Conditioning
“7 Wonders”
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
700/500 Meter Row
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
700/500 Meter Row
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
Rx – 115/85

Time: 13:51

Ub except last t2b as 4-3 cuz grip.

Rows were 2:50 and 2:55

Im happy with that. Nearly zero transitions.

Monday, July 20, 2020

7-20-20

Snatch Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low-Hang Snatch Pull
1 Low-Hang Snatch High Pull
1 Low-Hang Squat Snatch
1 Overhead Squat

95 95 115 135

Snatch [On the 10:00]
On the Minute x 10:
1 Low-Hang Squat Snatch

Build to a Heavy for the day.

145 155 155 165 165 175 175 175 175 175

Front Squat [On the 20:00]
On the Minute x 10:
1 Front Squat

Build to a Heavy for the day.

175 185 195 205 215 225 235 245 missed

Conditioning
“Unicycle”
10:00 Window:
2.5K/2K Bike Erg
100 Double-Unders
Time Remaining:
9 Snatches (95)
7 Snatches (115)
5 Snatches (135)
Max Snatches (155)

Total: missed only attempt at 155

Bike in 4:46

Dus in 3 sets

Sunday, July 19, 2020

7-19-20

Conditioning
“Huggies”
For Time:
800 Meter Run

15-12-9:
Front Squats (95/65)
Chest to Bar Pull-ups

800 Meter Run

15-12-9:
Thrusters (95/65)
Pull-ups

800 Meter Run

Time: 10:57

My goal was sub 20. I stopped after the 2nd 800m. Heat was killing me. I did ub.

Capacity Builder
[On the 0:00]
40/30 Calorie Row
20 Lateral Burpees Over the Rower

Time: 3:12

[On the 5:00 & 9:00]
30/24 Calorie Row
15 Lateral Burpees Over the Rower

Time: 2:43

Time: 2:34

[On the 13:00, 16:00, & 19:00]
20/15 Calorie Row
10 Lateral Burpees Over the Rower

Time: 1:43

Time: 1:41

Time: 1:32

Friday, July 17, 2020

7-17-20

Clean and Jerk Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Clean Pull
1 Low Hang Clean High Pull
1 Low Hang Squat Clean
2 Split Jerks

155 165 175 185

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
2 Low Hang Squat Cleans
1 Push Jerk
1 Split Jerk

185 195 205 205 missed split 205 missed push jerk, rested and then hit jerks

Conditioning
“Floor It”
On the 5:00 x 5 Rounds:
100′ Handstand Walk
5 Power Clean and Jerks (185/135)
15/12 Calorie Assault Bike

Finished each round with 75 75 45 45 75 sec left.

Did cleans but not jerks cuz my left neck/shoulder felt tweaky.

Happy w hs walks. Finished all sets under 2 min.

Tuesday, July 14, 2020

7-14-20

Gymnastic Capacity
Alternating On The 2:00 (3 Rounds):
A) 75 Double Unders
B) 25 Kipping Handstand Pushups
C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

Dus ub

Hspu as 15-10, 15-10, 15-5-3-2

Cleans ub w 135

Conditioning
“Triple Play”
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans

Add 3 Reps Each Round

R: 21 + 4 bj 

Finished round of 15s at 9:48.

Monday, July 13, 2020

7-13-20

Snatch Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

115 135 145 155

Snatch Complex [On the 10:00]
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat

165 165 175 175 185 miss 185 195 miss

Conditioning
“Jackie Legs”
For Time:
70/50 Calorie Row
30 Bar Muscle-Ups
50 Overhead Squats (115/85)

Time: 17:21

Row in 3:16

Bmu as 6s finished at 9:58

Ohs as 10,4,6s

Sunday, July 12, 2020

7-12-20

Warm up
50 cal rogue bike

Wod:
2 rounds
5 squat clean 185
10 pull ups
Then

400m run

2 rounds
10 powerclean 155
15 wallball 20#

400 m run

2 rounds 
15 clean and jerk 135
40 dus

Time: 18:51
Splits 4:50, 11:38, 18:51

Partner you go i go
5 rounds not for time:
10 GHD
10 alt single arm db snatch 50#

Time: 8:24
Partner: Mark

Friday, July 10, 2020

7-10-20

Back Squat
3 Reps
6 Reps
12 Reps

255, 225, 195

Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Bar, 75, 105

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk

105, 135, 155

Partner WOD

10 rounds, you go I go:

10 wallball 30#

12 cal row

10 lateral burpees over rower

Time: 16:52

Partner JB

Tuesday, July 7, 2020

7-7-20

Gymnastic Capacity A [On the 0:00]
AMRAP 8:
5 Burpees to Target (6″)
3 Kipping Handstand Push-ups
5 Burpees to Target (6″)
6 Kipping Handstand Push-ups
5 Burpees to Target (6″)
9 Kipping Handstand Push-ups

Add 3 Handstand Push-ups Each Round

15 + 2 burpees

Gymnastic Capacity B [On the 10:00]
For Time (3 Minute Cap):
200′ Handstand Walk

50 ft. Was my worst hs walk ever.

Conditioning
“Deadbolt”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

R: 3+ 13 calories

I dropped dl to 185 to avoid post vacation injury

Friday, July 3, 2020

7-2-20

2 rounds:
5 sets of:
5 neutral grip strict pull ups
10 air squats

Rest 1 min between rounds

R1: 2:43
R2: 2:56

Did pull ups on ladder laid across garage rafters

Saturday, June 27, 2020

6-27-20 Johnny Wedding

10min alt EMOM
9 clean and jerk 95
9 burpees

10min alt EMOM
12 box jump 24"
12 single arm db snatch 50#

Monday, June 22, 2020

6-22-20

Snatch Technique [A]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches

75 85 95 105 105

Snatch Technique [B]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

95 115 125 135 145 no misses

Front Squat
10-8-6-4-2
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

135 165 185 205 225

Conditioning
“7-on-7”
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats 165
8 Calorie Bike 
16 Toes to Bar

R: 2+1 front squat

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats 135
8 Calorie Bike 
16 Toes to Bar

R: 1+6 t2b


Friday, June 19, 2020

6-19-20

Juneteenth
45min cap
6 RFT
19 double push up burpees
18 pull ups
65 alt lunge jumps
400m run

R: 5+10 burpees
All pull ups ub
Lunges as 20 then 15s

Tuesday, June 16, 2020

6-16-20

Conditioning
“Pay Dirt” 
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)

Time: 18:53 ub

Body Armor
15 Minute Recovery Bike

On the 0-5-10-15 (4 Sets):
5 Strict Toes to Bar
15 GHD Sit-ups
25 Banded Good Mornings

Friday, June 12, 2020

6-12-20

Clean and Jerk Technique
Alternating On the Minute x 8 (4 Rounds):
Odd: 3-Position Squat Clean
Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk

75 95 115 145

Clean and Jerk
On the Minute x 8:
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minutes 9-15: 6 Minutes to Build to a Heavy Single

165 185 205

185 205 225

225 235

Conditioning
“Double Knot”
For Time:
100 Double Unders
9 Bar Muscle-ups
21 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
15 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
9 Squat Cleans (135/95)

Time: 17:21

Dus were 1 break, 1 break, and 3 breaks

BMU 9, 9, 6-3. Shouldve been all ub but straps broke

Squat cleans all singles.

Tuesday, June 9, 2020

6-9-20

Gymnastic Conditioning
AMRAP 7:
1 Strict Handstand Push-up
1 Strict Ring Dip
1 Hand-Release Push-up
2 Strict Handstand Push-ups
2 Strict Ring Dips
2 Hand-Release Push-ups

Climb By (1) Rep Each Round

Finished 5 hspu in 6 round. 

Conditioning
“Quarter Zip”

AMRAP 25:
400 Meter Run
2 Rope Climbs (15′)
6 Sumo Deadlift High Pulls (135/95)
12 Alternating Pistols

R: 6+ 200m run.

Happy with it. Very short transitions. All singles in sdhp. I won. Gary was second with 7 pistols into 6th.

Midline
3 Giant Sets:
21 Rower Pike-ups
15 GHD Sit-ups
9 Strict Toes to Bar

Rest 2 Minutes Between Sets

I did 1 set.

Monday, June 8, 2020

6-8-20

Snatch Technique
On the 2:00 x 3 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats

1 Pausing Snatch Balance

95 115 135 then squat snatched 155 165 165

Back Squat
10-Rep Max

225. Felt easier than i thought it would. Tried 245, did 3 then stopped.

Conditioning
“Sweat Sixteen”
AMRAP 16:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Overhead Squats (165/115)

R: 4+21 cal

Scaled ohs to 135 and did ub w no misses.

T2b as 15 then 8-7s

Saturday, June 6, 2020

6-6-20

Conditioning
“Opposite Day”
30-20-10:
Power Snatches (95/65)
Box Jump Overs (24/20)

Directly Into…

10-20-30:
Power Clean and Jerk (95/65)
Lateral Barbell Burpees

Time: 24:44

1st part: 9:47. Snatches in 10s.

2nd part: 14:57. Cleans as 6-4, 6-7-7, 6s.

I thought snatches would be hardest but burpees were worst by far. Way too much time resting.

Tuesday, June 2, 2020

6-2-20 JMar Bday

Tillman
7 rounds:
7 deadlift 315
200m run
15 pull ups
Rest 45 sec

Time: 20:06

Did 315 for 2 rounds as 7 and 4-3. Then dropped to 275 and did 4-3 across. Dl is weak right now. Havent been training it.

Pull ups ub.

Monday, June 1, 2020

6-1-20

Snatch Technique A (0:00 – 5:00)
Close Grip Overhead Squat:
3 Sets of 3

115 with index on first outer knurl. Worked to ring finger on it. Missed pinky.

Did 135 with ring finger

Snatch Technique B (5:00 – 10:00)
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance

135 

Snatch Waves (11:00 – 22:00)
On the Minute x 11:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch

145 155 165

155 165 175 (missed 2x)

165 175 185 (missed only attempt)

George Floyd WOD

25min amrap

Buy in

60 cal assault bike

46 deadlift 95

Amrap

8 powerclean

4 front rack lunge return

6 s2oh

1 round = 18 points

Total: 13+2 lunges, 244

Rested too much.

Ub 2 rounds, then 5-3 cleans ub rest

Sunday, May 31, 2020

5-31-20

Strict Gymnastics
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar

Directly Into…

2-4-6-8-10:
Strict Handstand Push-ups
:15 Second L-Sit

15min cap

Time: 14:45

Ub except 10 hspu were 4-3-2-1

Gymnastic Conditioning
AMRAP 6:
6 Double Dumbbell Box Step Overs (24″/20″)
6 Bar Muscle-ups

Dumbbells: 50’s/35’s

R: 4 ub

Conditioning
“Sand Bar”
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (115/85)
400 Meter Run
100 Meter back rack bb walk 115

R1: 303

R2: 303

R3: 303

R4: 258

R5: 302

R6: 255

All ub

Friday, May 29, 2020

5-29-20

Box Squats
On the Minute x 10:
2 Box Squats

275 295 315 335 355 375

Muscle Clean (0:00 – 5:00)
3 Sets:
3 Muscle Cleans
3 Front Squats
3 Push Presses

135

Technique Complex (5:00 – 10:00)
3 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk

135 165 185

Clean and Jerk (11:00 – 22:00)
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk
Minute 10: 1 Squat Clean and Jerk
Minute 11: 1 Squat Clean and Jerk

3 reps each of 185, 205, 225. Missed all jerks at 225

Conditioning
“eHarmony” 
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 75/55

Time: 14:49

Took minute 12 off 

Sumo ub

Front squat as 16, 14

Hang squat clean as 7, 8, 8, 7

Powersnatch as 6s

Ohs as 3 at end of snatch then 15, 12

Tuesday, May 26, 2020

5-26-20

Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Handstand Push-ups

12 4 4 3 4 3 5

35 total

Conditioning
“Flex Seal”
For Time:
50 AbMat Sit-ups, 25′ Handstand Walk
25 Dumbbell Deadlifts, 25′ Handstand Walk
40 AbMat Sit-ups, 25′ Handstand Walk
20 Dumbbell Deadlifts, 25′ Handstand Walk
30 AbMat Sit-ups, 25′ Handstand Walk
15 Dumbbell Deadlifts, 25′ Handstand Walk
20 AbMat Sit-ups, 25′ Handstand Walk
10 Dumbbell Deadlifts, 25′ Handstand Walk
10 AbMat Sit-ups, 25′ Handstand Walk
5 Dumbbell Deadlifts, 25′ Handstand Walk

Double Dumbbells: 50’s/35’s

Time: 16:59

My hs walks were awful today. Broke at least 3x every time

Sunday, May 24, 2020

5-24-20 Murph

Murph at Northlake West

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Time: 56:32

Mile in 8:16
Pull ups in 10s in 6:12 (14:26)
Push ups as 5s done at 31:58
Squats as 30s in 15-15s done at 46:32
Mile in 10:00

Rest 20min

Mile jog
9:35

Wednesday, May 20, 2020

5-20-20

Clean Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull

185 225 225 275 275

Snatch Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull

165 165 185 185 215

Conditioning
“CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Hand Release Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

R: 5, 4+2 pu, 4+3 snatch, 4, 4+1 pu

Skills

3 rounds not for time:

60 ft hs walk

10 supine grip ring rows

20 alt leg glute bridges


Tuesday, May 19, 2020

5-19-20

Conditioning

“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees

Time: 27:55

Dus as 20-79-61, 80, 50-30, 40s

Prob my beat high volume dus ever in a wod.

Monday, May 18, 2020

5-18-20

Snatch Technique (0:00 – 8:00)
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch

115 125 135 145 155

Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch

Minute 4: 1 Squat Snatch
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch
Minute 8: 1 Squat Snatch
Minute 9: 1 Squat Snatch

145 155 165

155 165 175 missed first 175

165 175 185 missed first 175, missed both 185 attempts

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

185

Conditioning
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)

Time: 10:11

First round all ub

Then air squats got bad.

Mu all ub. Cleans were 4-3-3 last 2 sets.

Sunday, May 17, 2020

5-17-20

Conditioning
“Four Eyes”
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 91/70 Calorie Rogue Bike
On the 30: 100 Burpee Box Jump Overs (24″/20″)

* 40 Minute Time Cap

Oops. I did it wrong. I went straight thru the wod instead of on the 10s.

Mile: 6:30

Row: 7:05

Bike: 8:05

Burpees: 13:43

Total time: 35:57

Friday, May 15, 2020

5-15-20

Conditioning
“90 Shiny”
21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

5:47 as 12-9, 8-7, 5-4

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

8:59 as 7s, 8-7, 9

Total: 14:47

Box Squats
On the Minute x 10:
2 Box Squats

225 255 275 295 315 335 355 375 (1) 375

Clean and Jerk Complex (10:00 – 19:00)
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk

135 165 185 205 185 185

Core work

3 rounds not for time:

10 toes to rope per side

10 palov press per side, red band


Tuesday, May 12, 2020

5-12-20

Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Handstand Push-ups

11 4 4 3 4 2 3

Total: 31

Conditioning
“Heldum”
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees

Time: 18:57

C2b as 11-10, 9-9, 8-7, 12, 9

Aerobic Threshold Intervals
On the 0: 27 cal bike
On the 3: 21 cal bike
On the 5: 15 cal bike

On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row

On the 14: 27 cal bike
On the 17: 21 cal bike
On the 19: 15 cal bike

Times were consistent at 1:40, 1:20, 1:00

Monday, May 11, 2020

5-11-20

Snatch Technique (0:00 – 8:00)
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch

75 95 115 115 135

Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch

Minute 4: 1 Squat Snatch
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch
Minute 8: 1 Squat Snatch
Minute 9: 1 Squat Snatch

135 145 145 155 155 165 mised 2x 165 made 175 miss 175 make 185 missed 3x 185 made

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

155 for 4 sets 175 for 3 sets

Conditioning
“Ceiling Fan”
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)

On the Minute: 5 Wallballs (30/20)

Time: 11:47

Rope 40-40-20

C&j 12, 5,4 on forst 21 then 4s qnd 3s

Sunday, May 10, 2020

5-10-20

Gymnastic Skill
For Time:
100 Double Unders, 20′ Handstand Walk
80 Double Unders, 40′ Handstand Walk
60 Double Unders, 60′ Handstand Walk
40 Double Unders. 80′ Handstand Walk
20 Double Unders, 100′ Handstand Walk

Time Cap: 10 Minutes

Time: 14:44

Conditioning
“Riggs”
10 Rounds For Time:
200 Meter Run
1 Power Snatch (155/105)
3 Bar Muscle-ups
5 Strict Handstand Push-ups

Time: 29:54

All ub except strict hspu as 5,5, then 3-1-1 thru 8 rounds then 2-1-1-1s

Friday, May 8, 2020

5-8-20

Tempo Back Squat
On the 1:30 x 5 Sets:
1 Tempo Back Squat
1 Back Squat

185 205 225 245 265

Conditioning
“Bubbles”
For Time:
1 Burpee Box Jump Over (30″/24″)
25 Double Unders
2 Burpee Box Jump Overs (30″/24″)
25 Double Unders
3 Burpee Box Jump Overs (30″/24″)
25 Double Unders

10 Burpee Box Jump Overs (30″/24″)
25 Double Unders

Time: 9:24

Beat Adam by 29 sec

Body Armor
3 Sets Not For Time:
9 Barbell Romanian Deadlifts 185, 205, 225
15 Strict Parallel Bar Dips
21 toes to ring

Rest 2 Minutes Between Sets

Tuesday, May 5, 2020

5-5-20

Strict Handstand Push-up Biathlon
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike

Every Additional Break: 10/7 Calorie Assault Bike

Time: 12:50

Did kipping whole way as 15-15, 10-10, 10

Conditioning
“Radar”
For Time:
500m row

9-12-15:
Deadlifts (205/145)
Lateral Barbell Burpees

1000m row

15-12-9:
Deadlifts (205/145)
Lateral Barbell Burpees

500m row

Time: 18:44

Got on 1k row at 6:49.

Row pace was 1:56, 2:02, 1:53

DL as 9, 6-6, 8-7, 8-7, 6-6, 9


Monday, May 4, 2020

5-4-20

Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster

115 135 155 175 195

195 tied my thruster PR. I def couldve hit 205 and maybe 215.

Conditioning
“Workaholic””
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups

Time: 7:49

Directly Into…

3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

Time: 12:11

Total time: 19:53

Sunday, May 3, 2020

Friday, May 1, 2020

5-1-20

Box Squats
On the Minute x 10:
2 Box Squats

315 325 335 345 355 365 375 385 395 405 (1)

20lb PR

Conditioning
“Alone Together”
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (70/53)
12/9 Calorie Bike Erg

R1: 55

R2: 55

R3: 54

R4: 53

R5: 59

R6: 53

Tuesday, April 28, 2020

4-28-20

Conditioning
“Sole Cycle” 
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Assault Bike

R1: 1+2 cleans, cleans in 7s

R2: 1+7 burpees, cleans as 7s

R3: 1+9 burpees, 11-10

Monday, April 27, 2020

4-27-20

Snatch Technique A (On the 0:00)
Snatch Grip Sotts Press (0:00 – 4:00):
3 Sets of 5

45

Snatch Drop (4:00 – 8:00):
4 Sets of 4

95 105 115 125

Snatch Balance (8:00 – 12:00):
5 Sets of 3

125 125 135 135 145

Snatch Technique B (On the 12:00)
On the 1:30 x 5 Sets:
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)

95 115 135 135 145

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

195

Conditioning
“Escape from Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

Rest 2min into

20 Dball cleans 100

Time for wod: 12:20

Air squats as 50, 25-25, 25-13-12

Time for dball: 5:00


Sunday, April 26, 2020

4-26-20

Hero wod
Natalie Corona
22min partner
Partner 1 run 400m
Partner 2 amrap 20 situps, 20 burpees

Partner Alison

I did 6run and 5+6 burpees

Partner burner
8 rounds 
50m sprint
5 synchronized burpees

100 yard hs walk for time

Time: 9:27

Beat last time of 13:41

Friday, April 24, 2020

4-24-20

Box Squats
On the Minute x 10:
2 Box Squats

* Box Height Just Below Parallel

275 275 305 325 325 345 355 365 375 385 (pr)

Jerk Technique (On the 0:00)
Strict Press in Split Jerk (0:00-4:00):
3 Sets of 5

95 115 135

Tall Jerk (4:00-8:00):
4 Sets of 4

95

Pausing Split Jerk (8:00-12:00):
5 Sets of 3

95

Conditioning
“Deep Clean”
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Thrusters (95/65)
30 Double Unders

R: 4+5 powercleans

All 8-7 bb

Wednesday, April 22, 2020

4-22-20

Conditioning
“Herky Jerky”
For Time:
50 Wallballs
40 Single KB Hang Clean & Jerk
30 Single KBBox Step-ups
2,000m Assault Bike 
30 Single KB Box Step-ups
40 Single KB Hang Clean & Jerk
50 Wallballs

KB was 53#

Time: 21:28

Kb c&j as 5s alternating
Wb as 50 and 25-25

Monday, April 20, 2020

4-20-20

Snatch Technique A
(On the 0:00)
Snatch Grip Sotts Press (0:00 – 4:00):
3 Sets of 5

45#

Snatch Drop (4:00 – 8:00):
4 Sets of 4

65 75 85 95

Snatch Balance (8:00 – 12:00):
5 Sets of 3

95

Snatch Technique B
(On the 12:00)
On the 1:30 x 5 Sets:
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)

Forgot this part

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

175

Conditioning
“Wet Willy”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)

Max Calorie Row with Time Remaining

Total: 45 cals

6, 9, 26

135 snatch i missed first then did 3-3. Had 1:10 to row

Saturday, April 18, 2020

4-18-20

Conditioning
“Purell”
10-9-8-7-6-5-4-3-2-1:
Squat Snatches (115/85)
200 Meter Run

Time: 19:58
All singles. Back blew up.

Friday, April 17, 2020

4-17-20

Box Squats
On the Minute x 10:
2 Box Squats

Box height just below parallel

275, 315, 335, 335, 335, 355, 355, 365, 365, 375

Power Clean Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean

155, 185, 205, 205, 205

Power Clean Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)

185, 205, 205, 225, 225

Conditioning
“Count Chalkula” 
AMRAP 20:
30 Kettlebell Swings (53/35)
25 Box Jumps (24″/20″)
20 Toes to Bar
15 Push Presses (135/95)

R: 3+9 t2b

Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
2 Deficit Handstand Push-ups (5")
30′ Handstand Walk
4 Parallette Handstand Push-ups (5″)
30′ Handstand Walk
6 Parallette Handstand Push-ups (5")
30′ Handstand Walk

Increase by (2) Rep Until Finish

Tuesday, April 14, 2020

4-14-20

Gymnastic Pushing
For Time:
50/35 Calorie Assault Bike
60 Kipping Handstand Push-ups
50/35 Calorie Assault Bike

Time: 13:44

Bike 1 in 2:53, bike 2 in 2:51

Hspu as 10,8,6,6,6,6,4,4,5,5

Conditioning
“Flashback”

30min cap
3 Rounds:
50′ Handstand Walk 
100 Double Unders
50′ Handstand Walk 
10 Power Clean and Jerks (165)

Time: 27:11

Quick singles on c&j felt good.

Was happy with my hs walk consistency. Did each 50 ft in 1-1:10

Monday, April 13, 2020

4-13-20

Snatch Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

75 95 105 115 125

Snatch Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)

125 135 145 145 145

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

155

Conditioning
“Barbarian”
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
600/500 Meter Row

R1: 6:19

R2: 7:12

R3: 7:27

All ub except push ups were 15-8-4-3, 15-5-5-5, 10-5-5-3-3-2-2

Sunday, April 12, 2020

4-12-20

Conditioning
“Toe to Toe” 
2 Rounds For Time:
800 Meter Run
60 Wallballs (20/14)
400 Meter Run
40 Box Jumps (24″/20″)
200 Meter Run
20 Toes to Bar
Time: 28:11

Wb 30-30, 30-15-15
T2b singles as 10-5-5 and 5s cuz the bar in myvgarahe isnt far enough from wall to kip

Did with Kate in garage.
Happy Easter

Friday, April 10, 2020

4-10-20

TODAY'S WORKOUT:

NEXT LEVEL TRAINING

HOW YOU DO ANYTHING IS HOW YOU DO EVERYTHING.

FRIDAY // 4.10.2020

Box Squats
On the Minute x 10:
2 Box Squats

Box height just below parallel

275 305 305 325 325 355 355 355(1) 325 325

Power Clean Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean

135 for 3 sets 155 for 2

Power Clean Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)

155 155 175 205 205

Conditioning
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Time: 9:25

11 dl then 1+8 hpc then 1+6 jerks

2 rounds in 3 min then 3 rounds in 6:25. Held strategy all thru til last hpc were 4-4.

Im happy with it, PR by 2:17

5 rounds:

10cal ski

10 GHD

Wednesday, April 8, 2020

4-8-20

Snatch Pull Complex
On the 2:00 x 5 Sets:
1 Pausing Snatch Deadlift
1 High Hang Snatch Pull (pockets)
1 Hang Snatch Pull (knees)
1 Snatch Pull (floor)

115 115 135 135 115

Conditioning
“Snake Bite”
21 Squat Snatches (115/85)
15 Bar Muscle-Ups
15 Squat Snatches (115/85)
12 Bar Muscle-Ups
9 Squat Snatches (115/85)
9 Bar Muscle-Ups

Time: 16:49

All singles on snatch

5s, 6s, 9 on bmu. Shouldve done larger sets

Fin 21 snatch at 4:28

Fin 15 snatch at 11:43

Fin 9 at 15:27 

Body Armor (A)
15-13-11-9
Romanian Deadlifts*
Dumbbell Bench Press

Rdl 185

Db 50# on ball

Tuesday, April 7, 2020

4-7-20

Strict press
5x6 at 70-75%
95 115 125 135 135(4) 135(4)

Conditioning
“Woodworker”
For Time:
200 Double Unders
100/75 Calorie Row
50 Burpee Box Jump Overs (30″/24″)
100/75 Calorie Row
200 Double Unders

Time: 25:42

1st dus in 3:45
1st row in 5:33
Finished burpees at 15:46
Fin 2nd row at 37:06
2nd dus in 3:34

Adam got me by 16 dus. One less break and i had him.

Dus were pretty decent.


Aerobic Threshold Intervals
Choice of Machine:
3 Rounds:
1:00 Recovery Pace, :45s Moderate
:45s Recovery Pace, :30s Hard
:30s Recovery Pace, :15s Sprint
Rest 1:15

I used bike erg and did 64, 53, 57 cals




Monday, April 6, 2020

4-6-20

Snatch Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

75 95 95 115 135

Snatch Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)

135 135 135 145 155

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

135

Conditioning
“Powerhouse” 
On the 5:00 x 5 Rounds:
15 Calorie Rogue Bike
8 Alt DB Snatches (70’s)

9 Thrusters (135/95)

Finished every rounds with 1:45-1:30 left


Sunday, April 5, 2020

4-5-20

Power Clean Technique
On the 2:00 x 5 Sets:
1 Clean Pull
1 Clean High Pull
2 Power Cleans

95 115 135 155 185 205

Conditioning
“Hurricane”
3 Rounds:
800m Run
21 Power Cleans (155/105)

Time: 21:28

Did 1k rows instead of run cuz foot hurt from running yesterday. Run wouldve bewn faster.

Rows in 3:40, 3:52, 3:58

Poweceans as 5-5-5-6, 6-5-5-5, 7-7-7

Saturday, April 4, 2020

4-4-20

40min cap
1 mile sandbag run 40#
100 burpees
1 mile sandbag run 40#

Time: 28:32

Mile in 10:42
Burpees in 5:46
Mile in 12:04

100 yard handstand walk for time

Time: 13:41

Friday, April 3, 2020

4-3-20 Open 20.4 redo

Back squat 5x8 at 70-75%
95, 135, 155, 185, 205
Then 2 at 225

Open 20.4
20min cap
30 box jump 24"
15 clean and jerk 95
30 bj
15 c&j 135
30 bj
10 cJ 185
30 PISTOLS
10 cj 225
30 pistols
5 cj 275
30 pistols
5 cj 315

Total: finished 30 pistols at 17:34 and failed 225 jerk 3x. Did 14 bj in 30 sec to end it.

Was on 185 at 8:41 finished at 13:38

2min slower than 11/1/19 off the pistols

3 rounds max muscle ups
Rest 3 min

15, 7, 7

Wednesday, April 1, 2020

4-1-20

Conditioning
3 x AMRAP 5’s
Part #1 – AMRAP 5:
15 Calorie Rogue Bike 
15 Toes to Bar
21 Front Squats (135/95)

Rest 5 Minutes

Part #2 – AMRAP 5:
15 Calorie Bike 
15 Toes to Bar
15 Front Squats (155/105)

Rest 5 Minutes

Part #3 – AMRAP 5:
15 Calorie Bike 
15 Toes to Bar
9 Front Squats (185/135)

R1: 1+7 t2b

R2: 1+bike

R3: 1+6 cals

Squats as 11-5-5, 5s, 3s

T2b as 8-7

Tuesday, March 31, 2020

3-31-20

Build to heavy 5 rep RDL
135, 185, 235, 265

265 wasnt heavy but I havent done these in a while so stopped. Ill prob be sore.

For time:
1000m row
Into 3 rounds:
21 deadlift 135
15 lateral over bar burpees
9 push jerk 135

Time: 13:30

Row in 3:53 z1 on purpose
Dl 11-10
Pp 5-4

I was happy with that. I thought itd be slower.

Gymnastics skill

15 ghd
50 ft hs walk
100 dus
50 ft hs walk
15 ghd
50ft hs w
70 dus
50 ft hs w
15 ghd
50ft hs w
40 dus
50ft hs w

Best hs walks ive ever done. Made it 30+ ft ub 4x

Sunday, March 29, 2020

3-29-20

Teams of 3
30min cap
3 rounds:
75 powersnatch 75#
30 powerclean and jerk
3200m rogue bike

C&J
R1: 135
R2: 155
R3: 185

Time: 29:54
Team: me, Adam, Kelly


5 rounds not for time:
4 TGU 35#
8 GHD

Friday, March 27, 2020

3-27-20

Open 20.5
20min cap
40 muscle ups
80 cal row
120 wallball 20#

Did 5 rounds of 4 mu 12 wb in 4:35
Did 10cal row
Did 5 rounds of 4-12, last 3 rounds mu as 2-2 end at 14:35
Row 70cals 
Time: 18:34

32 sec better than first time

100 cal Ski erg 
Time: 6:15

Wednesday, March 25, 2020

3-25-20

5 RFT:
30 sec airdyne 80+% (which is at least 10cals)
15 box jump overs 24"
20 slamball 30#

Time: 11:15 ub

First round 1:46, 2nd finished at 3:50, ended up 2:15 pace overall.

Tuesday, March 24, 2020

3-24-20

5 clean pull + 5 powerclean ub
95 115 135 155 185

20min alt emom
7 powerclean 135
Row 150m

Ub

Sunday, March 22, 2020

3-22-20

Partner WOD
15min amrap
You go, I go.
Sprint the width of soccer field and back
12 mountain climbers
12 kb snatch 55#
12 lateral hurdle jumps

R: 6 each, partner Ben

10min emom
Sprint width of ⚽ field and back

Saturday, March 21, 2020

3-21-20

30min amrap
5 part Suicide run across soccer field
50 goblet squats 50# slamball
Suicide
50 burpees
Suicide
50 slamballs 50#

R: 1+50 burpees plus 3/5 suicide

Friday, March 20, 2020

3-20-20

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 KBS 1.5# (instead of pull ups)
Sprint 100 meters
10 Burpees
Rest 30 seconds

Time: 23:18

Friday, March 13, 2020

3-13-20

White
5 rounds 
3 rope climbs
10 t2b
21 overhead plate walking lunges 45#
400m run

Time: 18:29

I quit after 3 rounds. Been sick with URI chest/throat congestion all week.

Rested 2 min then

112 cal rogue bike in 12min avg 200 watts, 54 rpm

Sunday, March 8, 2020

3-8-20

30min cap
15 powersnatch 95#
500m row
12 powersnatch 115#
500m row
9 powersnatch 95#
500m row

9 rope climbs

9 powersnatch 95#
500m row
12 powersnatch 115#
500m row
15 powersnatch 95#
500m row

Time: 28:00

Finished 1st snatches at 10:42
Finished ropes at 16:26

Friday, March 6, 2020

3-6-20

Open 16.1
20min amrap
25ft overhead walking lunge 95#
8 bar facing burpees
25 ft ovr walk lunge 95
8 c2b

Score: 230

Rounds: 8+4 c2b

16 reps better than 2016

2-14-16 Open 16.1

Open 16.1
20min amrap
25ft overhead walking lunge 95#
8 bar facing burpees
25 ft walk
8 c2b

Score: 214

8 rounds plus 25 ft plus 1 burpee

Thursday, March 5, 2020

3-5-20

Conditioning
“Fuller Circle”
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1500 Meter Row

Time: 19:41
Happy with machine times. DUs were too broken.

Row in 3:34 and 3:42
Bike in 3:34

Tuesday, March 3, 2020

3-3-20

10 min emom
1 rep 1 and 1/4 squat
95 135 165 185 205 225 235x4

Conditioning
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest

Total: 302
63 63 63 57 56

Wb all 30s
Sntch 18 18 18 15 15
Bike 15 15 15 12 11

Sunday, March 1, 2020

3-1-20

Team Van Damme
Teams of 2
2 rounds
30 powersnatch 135
10 muscle ups
30 powerclean and jerk 135
10 mu
10 thrusters 135
10 mu

Time: 27:20

Partner JB
Thrusters felt better than I thought. Did 5s

Friday, February 28, 2020

2-28-20

Open Prep

CompTrain Pro Subscription – Click HERE.

Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

185, 185, 195, 200, 200, 215, 185x12

Building upon last week with an identical rep scheme. Aim to increase our percentages slightly.

Body Armor
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets

Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

Rounds: 7

I prob couldve finished 8. Have had headache all day and was nauseous this am

Thursday, February 27, 2020

2-27-20

15min amrap
30cal bike erg
30 box jump overs 24"
30 double db powerclean 50#

R: 2+28 bjo

Wednesday, February 26, 2020

2-25-20

Front squat
5x 155, 155, 175

15mun amrap
15 devils press 35s
25 ft hs walk
25 box jumps 24
25 ft hs walk

R: 2+4 bj

Sunday, February 23, 2020

2-23-20

5 rounds:
400m run
8 ring muscle ups
16 deficit hspu 45#
24 alternating pistols

Time: 22:49
I stopped after 3 rounds cuz hspu were failing.
R1: 6:47
R2: 14:17
R3: 22:49

Mu ub.
Hspu as 8-8, 8-4-3-1, 5-3-4-2-1-1
Pistols steady

Nataly WOD
5 rounds
6 wallball 4#
1 sled sprint down and back 25#
3 push ups

Time: 6:25

Friday, February 21, 2020

2-21-20

The Don
40min cap:
66 Deadlift 115
66 box jump 24"
66 kbs 1.5
66 K2E
66 abmat situps
66 pull ups
66 thrusters 55#
66 wallball 20#
66 burpees
66 dus

Total: 40 burpees done at cap

Dl as 22s
Bj ub
Kbs as 22 then 11s
K2e as 10s then 6
Abmats 33-33
Pull ups 15-10-11-10-7-7-6
Thrusters as 17-17-12-10-10
Wb as 11s
Burpees ub slow

Thursday, February 20, 2020

2-20-20

Conditioning
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Time: 16:00

T2b/wb in 5:57 ub

Snatch/ohs as 8-1 straight into 15ub each time. Took 10:03. Bb cycling is bad

Tuesday, February 18, 2020

2-18-20

Aerobic Capacity
3,000 Meter Tempo Row

0-300: 2k Pace + :20
301-600: 2k Pace + :10
601-900: 2k Pace
901-1200: 2k Pace + :10
1201-1500: 2k Pace + :20
1501-1800: 2k Pace + :10
1801-2100: 2k Pace
2101-2400: 2k Pace + :10
2401-2700: 2k Pace + :20
2701-3000: 2k Pace+ :10

Time: 11:29

Total pace 1:54.9

2k pace 1:45


Sunday, February 16, 2020

2-16-20

Conditioning
"Dead Sea"
Teams of 2
4 Rounds:
4:00 Calorie Row
3:00 Lateral Barbell Burpees
2:00 Deadlifts (225/155)

No Rest Between Rounds

Partner: Adam

R1: 97, 70, 47

R2: 78, 62, 40

R3: 80, 60, 30

R4: 71, 58, 36


Friday, February 14, 2020

2-14-20

BERT
50 BURPEES
400M RUN
100 PUSH UPS
400M RUN
150 WALKING LUNGES
400M RUN
200 AIR SQUATS
400M RUN
150 WALKING LUNGES
400M RUN
100 PUSH UPS
400M RUN
50 BURPEES

Time: 57:43

Burpees in 2:43 and 5min
Push ups all hand release as 5s
Squats as 20s

Thursday, February 13, 2020

2-13-20

Conditioning
"Underrated"
For Time:
500 Meter Ski Erg
50' Handstand Walk
15 DL (185/135)
50' Handstand Walk
500 Meter Ski Erg
50' Handstand Walk
12 DL (225/155)
50' Handstand Walk
500 Meter Ski Erg
50' Handstand Walk
9 DL (275/185)

Time: 19:55
Ub except hs walk. I was happy w walk consistency

Sunday, February 9, 2020

2-9-20

For time:
5 rounds of Nathan, 100 dus
4 rounds Nathan, 100 dus
3 nathan, 100 dus
2 nathan, 100 dus
1 nathan

1 round Nathan is
2 muscle ups
4 hspu
8 kbs 70#

Time: 29:50

Rope was too short so had to get another one mid way thru first 100 dus

Friday, February 7, 2020

2-7-20

Mannion

For time:
7 rounds
400m run
29 back squat 135

Time: 38:55
Runs ranged from 1:52 to 2:30
Squats all 15-14

Splits 4:07, 8:47, 14:37, 20:27, 26:30, 32:17, 38:55

Tuesday, February 4, 2020

2-3-20

WOD:

25min cap:
800M RUN
80 WB (20/14)
60 BOX JUMPS (24/20)
40 C2B
20 DEVILS PRESS (50/35)
800M RUN

Time: 23:46

Runs: 3:22 and 3:46

Wb in 4min as 40-20-20

BJ ub in 4min

C2b as 10s in 4min

DP in 4:57

Sunday, February 2, 2020

2-2-20

Teams of 2
36min cap
2 rounds:
30 bar facing burpees
30 hang squat clean 95
30 t2b
30 thrusters 95

100 cal bike

2 rounds at 115

100 cal bike

Total: 11 t2b in 2nd 115 set.

Partner JB

Friday, January 31, 2020

1-31-20

Omar
10 thrusters 95
15 Bar Facing Burpees
20 thrusters
25 BFB
30 thrusters
35 BFB

Time: 12:22
Thrusters 10, 10-10, 12-9-9
BFB ub

4 rounds for time:
2 rope climb
15 cal bike erg
1 rope climb
10 cal standing bike erg

Time: 10:43

Thursday, January 30, 2020

1-30-20

Misfit WOD – For Time
30-20-10
DB Box Step Overs 24/20″ 50s/35s
Wallballs 20/14lbs
Toes to Bar

Time: 13:40
30 round in 6:19
20 in 4:59
10 in 2:22

Db step overs as 30, 8-12, 10
Wb ub
T2b as 12-10-8, 10-10, 6-4

Tuesday, January 28, 2020

1-28-20

WOD:

KELLY
5 ROUNDS
400M RUN
30 BOX JUMPS (24/20)
30 WB (20/16)

Time: 29:41

All ub. First round 5:19. Run slowed down and that was the difference.

Did it with Quito at 6am.

Monday, January 27, 2020

1-26-20

Teams of 2
5 T2B
15cal bike
Hang Power Cleans
7-6-5-4-3 
Weights as: 135, 155, 165, 185, 205

Each partner does 2 rounds at each clean weight

Time: 31:15
All cleans ub

Partner Josh Jennings

Friday, January 24, 2020

1-24-20

Walk in the door and in my sweatpants do:
5 rounds max effort 12cal rogue bike
Rest 1min

Time: 15sec each avg 1000watts

Teams of 2 for time:
You go 2 rounds, I go 2 rounds:

4 rounds each:
20cal ski 
15 wallball 20

4 rounds each:
20cal bike erg
15 t2b

4 rounds each:
20cal row
15 db s2o 50# ea

Time: 44:11

Partner JB

Thursday, January 23, 2020

1-23-20

20min row
Distance: 5150m

2000m in 7:46
4000m in 15:35
5000m in 19:31

Avg pace: 1:56.9
Cals: 210

Tuesday, January 21, 2020

1-21-20

For time:
9min cap
100cal assault bike
Rest 4min

9min cap
100cal ski erg
Rest 4min

9min cap
100 wallball 20#

Time: 24:58

Bike in 5:47 (375 watt avg)
Ski in 6:00 (950 cal/hr)
Wb in 5:11 as 50-20-15-15

5 sets max effort strict pull ups
Rest 90sec

11, 7, 5, 5, 5

Sunday, January 19, 2020

1-19-20

Teams of 3:
4 rounds for time:
150 dus
60 kbs 53
45 ghd
30 burpees
6 bar muscle ups

Time: 25:59

With Ryan and Adam

Friday, January 17, 2020

1-17-20

Conditioning

"Blue Steel"
3 Rounds:
7 Power Snatches (75)
7 Toes to Bar
7 Box Jump (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Power Snatches (75)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 PowerSnatches (75)
7 Toes to Bar
7 Box Jump (24/20)

Time: 14:59 ub

Beat Adam and Logan


3 rounds not for time:

15 cal ski

50ft handstand walk

Thursday, January 16, 2020

1-16-20

Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups 16kg
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right) 24kg

Conditioning
"Four Loko"
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 165

Finished all with between 40-90 sec left

Tuesday, January 14, 2020

1-14-20

Work to heavy Deadlift
315


Conditioning
"Marston"
AMRAP 20:
1 Deadlift (405/285) i did 315
10 Toes to Bar
15 Bar Facing Burpees

R: 8+7 t2b
Ub t2b til last set was 6-1 wo kip.

Sunday, January 12, 2020

1-12-20

Teams of 3:
35min cap
3 rounds for time:
60 cal row
50 bar facing burpees
9 sandbag over shoulder 150

Directly into:

21 clean and jerk 115
21 at 135
21 at 155
21 at 185
21 at 205

Time: 26:00

3 rounds in 16:35

I am VERY happy with this! I didnt think Id get more than 2 c&j at 205 and I did 10 of them.
Burpees I was a 🐰

Friday, January 10, 2020

1-10-20

Work to heavy 1 rep squat snatch
175

20min amrap
20 wallball 20#
20 hang power snatch 95
20 box jump 24"
20 front squat 95
20 cal row

R: 2+14 front squats

Wb ub
Snatch 10-10, 10-5-5, 5s
Bj ub
Fr squat as 10-10, 10-10, 14


30 min bike erg as:
2min at 85 rpm
2min at 75 rpm

Total meters: 13,380
Avg 2:15.2/1k

Thursday, January 9, 2020

1-9-20

Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups - 10kg
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)
Kb split - 16kg, 24kg, 24kg

Conditioning
"Airplane Mode"
2 Rounds:
2,000 Meter Erg Bike
1,000 Meter Row
50 Wallballs (30/20)

Time: 20:36 finished 2nd row and had to leave
Bike erg 3:48, 4:03
Row 3:34, 3:43
Wb 4:00