1/21/16

Squat

10x95

10x135

10x185

10x205

10x225

2.  Row Conditioning
25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20

Time: 7:12

Row was 3min total

All UB, step down

7/23/15

20min Amrap

200m run

10 wallball 24#

10 box jump 24"

R: 11 rounds and 1m

5/9/15

A) 3 Rounds 60sec AD 30sec DU 30sec Burpee Rest 3min ... 3 Rounds 60sec Row 30sec KB Swings 30sec Box Jumps @ 20" (Step-Down) Rest 3min ... X2 Sets

All cals measured on hr monitor

1a. 36 cals, 30 dus 11 burpees

1b. 39 cals, 22 dus, 13 burpees

1c. 40 cals, 29 dus, 11 burpees

1d. 38 cals, 10 kbs 2 pood, 11 Bj

1e. 36 cals, 12 kbs, 13 Bj

1f. 31 cals, 12 kbs, 11 Bj

2a. 39cals, 34 dus, 11 burpees

2b. 36 cals, 31 dus, 11 burpees

2c. 38 cals, 25 dus, 11 burpees

2d. 34 cals, 12 kbs, 13 Bj

2e. 33 cals, 12 kbs, 11 Bj

2f. 35 cals, 12 kbs, 14 Bj

Good stuff

4/30/15

Sure Fire drop in

Made up the workout

Ad warm up

Dl 135x10, 135x10, 185x12, 235x5, 285x5, 285x5

Bj 24": 5,5,5,5,5,5

Pu: 7,6,10

Just fooling around. I need programming.

Modified Christine 

3 rft

400m run

12 dl 190

21 Bj 24"

Time: 10:49

Avg hr 165, max 174, cal 216, rec 36

First time touching weights in like 2 weeks.

4/11/15

Time: 24:03 with Adam K

1/7/15

10min AMRAP

500m Row

50 Double-unders

30cals AD

15 Box Jumps @ 24"

Rest 3min

x3 @ 80-85-90% effort by round

R1: 1+13 cal ad

DUs were terrible, not cuz breathing, just bad.

Avg hr 142, max 163/min 87, cal 167, rec 47

R2: 2+18m

Only broke 1x on first DUs then 2x on 2nd.

Avg hr 165, max 173/min 157, cal 187, rec 42

R3: 1+25cal

DUs suck when can't breathe. BJ bad too. Felt hamstrings from yesterday's DL.

Avg hr 163, max 171/min 118, cal 212, rec 47

1/3/15

15min AMRAP

5 Power Snatch @ 155#

10 CTB Pull-ups

15 Box Jumps @ 24"

R: 5+8 BJ 

Avg hr 166, max 177/min 153, cals 284

Only snatch miss was last rep, so pissed. All c2b ub. Jump up step down.

+

4x

20sec TTB

10sec Rest

20sec Russian KB Swings @ 2pood

10sec Rest    

Ttb: 11,10,8,6

Kbs: all 10s

12/13/14

WITH A TEAM OF 3 PEOPLE

In 12 minutes, alternate partners to complete as many rounds and reps as possible of:

-5 Power Cleans (95/ 65lbs) *lvl-1 scale with deadlift

-5 Tall Box Jumps (30"/24")

-5 Push-Ups

9+2 BJ

rest 2 min

In 9 minutes, alternate partners to complete as many calories as possible of:

-Row (cals)  (Men switch partner every 300m / Women switch every 200m)

3 rounds at 1:26 pace

rest 2 min

In 6 minutes, alternate partners to complete as many reps as possible of:

-Burpee (switch partners every 7 reps)

7 rounds

This was fun!

9/20/14

IS Strength

+

100 Back Squats @ 155# 

50 muscle ups 

100 double unders 

50 toes to bar 

100 Box Jumps @ 24"" (step-down)

Squats in 9:56 in 15,10,5s

Mu in 11:52 in 10,5s thru 25, 3s thru 45, 2,1,1,1

DUs in 3:30

T2b in 5:00 in 6,4, 5s

BJ ub in 6;28

Total: 36:28

Kyle: 28:11

Preston: 31:09

Jason: 37:44

8/5/14

Did the wod this 6am cuz it's Kate's bday and I won't make it in any other time cuz I have girls. I'll do the strength piece Wednesday. Went in on a banana and preworkout.

4 Rounds

5 TnG DL @ 315#

5 Strict HSPU

10 KB Swings @ 2pood

10 Ring Dips

15 Box Jumps @ 30" (step-down)

15 Hand-release Push-ups

Time: 17:32

R1: 2:46, ub

R2: finish at 6:32, ub

R3: fin at 12:15, failed 1st hspu and did all singles, dips 5,3,2 and hrpu 8,4,3

R4: fin at 17:32, hspu 2,2,1 with dips 5,2,3 and hrpu 5,5,5

This was real good work. Goal was sub 16, I could do it if I paced and broke it up different. Back feels great.

7/9/14

Squat 5 moderate sets of 5 rest as needed (position focus, hold bottom for 1-2sec)

225, this felt heavy, coming out of the bottom was tough on last 2 reps each time

B. Zercher Squat @32x1 tempo - 4 x 4-5 tough reps; rest 2min

135x3 sets to get feel and position. Did 185 last set and was much harder to stay vertical out of bottom on final 2.

C. BB Kang Squat - 5 x 5-6; rest 2min (mod load, hold bottom 2sec)

95

Did 3 sets kang squat and 2 sets kang stand up

+

EMOM for 12min

7 Burpees + 7 Box Jumps @ 24"

34 sec every round

+

30-20-10

GHD Back Extension

Russian KB Swing @ 2pood    

Time: 4:59

Ub kbs had to pause briefly 3x on set of 30 ghd due to hamstring burn

 

  

    

  

  

6/13/14

A. Power Snatch - 7 x 1; rest 2min (80-85% of 1RM)

160

Got better each rep. P said I need to stay over the bar and on my heels a little longer, too much pull w arms.

B. BB Split Jerk Stance Bnk Press @31x3 - 3 x 6-8; rest 2min (mod, position focus, jerk grip)

75, 95, 115

C. DB 1arm 1/2 Kneeling Neutral Grip Press @31x3 - 3 x 8-10 ea arm; rest 60sec b/t arms

35

Left arm is def weaker and tougher lockout. This is a great exercise.

+

5 Rounds

20 KB Swings @ 53#

20 Burpees

20 Box Jumps @ 20"" (step down alt legs)

Time: 15:45

Goal was sub 15 but I felt I was able to put up a good time and stay largely aerobic throughout. Burpees slowing down are what made me miss the goal. Was ub throughout.

Avg round 3:09

1st round 2:58, 2nd 3:06

5/31/14

9min AMRAP @80%

250m Row

12 Box Jumps

12 HR Push-ups

Rest 3min

Total: 4+3 BJ

+

7min AMRAP @85%

10 KBS @ 62#

10 Burpees

50m Run

Rest 4min

Total: 5+5

+

5min AMRAP @90%

7 TTB

7 Power Snatch @ 75#

30 Double-unders

Rest 5min

Total: 4+15 DUs 

+

3min AMRAP @95%

10 Pull-ups

10 Thrusters @ 45#

Total: 3+10 pull ups

*make sure you are following intensity Rx...I want you to have the energy/power output on the final 3min AMRAP to ATTACK that