10/29/15

2016 OPEN ATHLETES

1. Conditioning

AMRAP 15:

10 Power Cleans, 135/95

20 Wall Balls, 20/14

30 Double unders

5 rounds even

UB cleans

UB wb til last set 11,9

2. Strength

Every 2 minutes for 20 minutes (10 rounds) complete:

1 Power Clean + 1 Squat Clean + 1 Front Squat

135 for 5

155 for 2

175 for 3

3. Gymnastics

EMOMx10: 10 Burpee Box Jumps, 24/20

Did 2 sets full, 9 in 3rd then less. 

81 total in 10 min with no break.

7/23/15

20min Amrap

200m run

10 wallball 24#

10 box jump 24"

R: 11 rounds and 1m

7/4/15

15min Amrap

200m row

20 SA kbs 53#

15 wallball 24#

10 ring push up

5 hspu

Rounds: 3+6 wb

Kb rounds used weight of 53,70,70,53

I didn't think thru ring push up to hspu very well, that smoked me. Hspu sets were 5, 2,2,1 then 3,2

Wb UB, kb UB

Did 10 more swing ea arm after at 53

5 tgu ea arm at 53,70,70,53,53

2/2/15

5min AMRAP @ 85% effort

60cals Row

AMRAP TTB in remaining time

Rest 3min

Total: 40 as 10,10,10,5, 1s wo dropping off.

+

5min AMRAP @ 90% effort

60cals Row

AMRAP Rounds of: 7 KB Swings @ 2pood + 14 Double-unders in remaining time

Rest 3min

R: 2+7 kbs

+

5min AMRAP @ 95% effort

60cals Row

AMRAP Wallball in remaining time

Rest 3min

Total: 50 as 30, 10, 10

+

5min AMRAP @ OPEN PACING

60cals Row

AMRAP Burpees in remaining time   

Total: 32 ub

These were good work.

12/2/14

A. HS Walk/Free HS Hold - 15min Practice

Did 8 min cuz Reece is with me. Hit 1/2 way every time but couldn't go full.

B1. Wall-facing HS Hold - 3 x 60sec; rest 20sec

B2. Legless Rope Climb - 3 x 1; rest 20sec

B3. Hollow Rock - 3 x 24 reps; rest 20sec

B4. Arch Body Rock - 3 x 20 reps; rest 2min

This was good work, all ub

+

7min AMRAP

10 Wallball

30 Double-unders

R: 7+3 wb

All wb ub, only 1 set DUs ub, broke once per round. Felt good

8/28/14

CS Activation

+

For time:

100 Wallball @ 20#

100 Burpees

100 KB Swings @ 53#

Time: 18:43

Wb: 3:57

Burpee: 8:44

Kbs: 6:02

Wb was 25 rest 10. 

Burpees were 20 rest 10, 20 rest 20, then all 10 rest 15.

Kbs were 10 rest 13. Last 30 were tough on grip.

+

Row - 3k for time

Time: 11:48

Was real mental after first 1000m. Goal was sub 2 min pace. Did that with good last 500. Middle 1000 was around 2:02 pace.

3/5/14

Airdyne - 4min @ 80% effort
Rest 3min

256 watts, 75 cal
+
6min AMRAP @ 85%
5 Power Cleans @ 135#
9 TTB
12 Wallball
Rest 4min

R: 4+6 wallball. It was written to do 12 wallball but I forgot and did 15 every set. So I would've been 5+ rounds. Did all UB.

+
6min AMRAP @ 85%
6 Burpees over the bar
9 Deadlift @ 135#
12 Box Jumps @ 24"
Rest 5min

R: 4+6 burpee. First set of BJ I messed up rhythm a couple times but rest was all UB. Low back tightened up.

+
Row - 4min @ 80% effort

1074m, 1:51.7 pace

3/4/14

A. Front Squat - 3,3,2,2; rest 3min+ (3@85%, 2@90%)

240, 240, 255, 255

B. TnG Push Press - 3,3,2,2; rest 3min+ (3@85%, 2@90%)

185, 185, 195, 195

C. Muscle-up - 10 Reps for time x3; rest 3min b/t sets

R1: 33 sec

R2: 34 sec

R3: 34 sec

UB Easy. I am confident I could have hit 20 in set one.

+

20 Wallball

20 CTB

20 Burpees (open standard)

Rest 5min

x2

R1: 2:07, all UB straight into next movt

R2: 2:12, same but was slower on burpees

2/14/14 pm

10x

20 Wallball

10 S2O @ 95#

10 C2B

Time: 25:02

Wanted 20 min. Held 1:48 for 3 rounds and then lost it. All sets 10,10 WB, 10 PP, 5,5 c2b.

1/27/14

AM

6:50am

A. Squat Snatch - 3,3,2,2,2 TnG Reps; rest 2min (hold bottom for 1-2sec)

155, 165, 165, 175, 185

First set of 3 at 165 I failed every 2nd rep out front. Failed on 5 attempts at 185. Caught 4th in bottom and held for 1 sec an then lost it.

B. Snatch Grip RDL @3111 - 5 x 6; rest 2min (heavy)

185, 205, 215, 225, 235

All UB. Grip got tough on 6th rep

C. Snatch Balance - 5 x 3 (hold bottom for 1-2 sec)

135, 155, 175 (2 lost 3rd front), 175, 185 (hit 1, missed 2, hit 2)

Been a while since I've done these.

PM

4 Rounds @ FASTEST SUSTAINABLE PACE

400m Run

10 KB Swings @ 70# (competition standard)

10 UB Wallball @ 30#

**this is FOR TIME...but I want you to pace it intelligently.

Total: 10:54.27, avg hr 171, max 183/min 122, cals 229, rec 34

Avg lap 2:43.56

R1: 2:24.14, avg hr 168

R2: 2:36.87, ahr 171

R3: 2:52.87, ahr 172

R4: 3:00.39, ahr 173

Obviously didn't pace well. Did all UB. Thought I could hold 1:30 pace run but couldn't.

12/19/13

4 rft:

200m sandbag carry 60#

10 front squat 175#

200m run

30 wallball UB 20#

Time: 23:03

R1: 4:34

R2: 10:06

R3: 16:17

R4: 23:03

Did front squats all 5,5

All WB UB

Walked last half of 3rd and full 4th sandbag carry

This was tough, lungs more than anything. Squats were hardest part.

10/19/13

15min AMRAP

400m Run

30 Wallball

15 Pull-ups

Rest 10min (20g carbs + 10g bcaa)

3+16 wallball

This felt better than I thought it would after last night. Did wb 15,15 all rounds except final did 16 to the whistle.

Avg hr 164, max 170/119, cals not sure it didn't record

+

500m Row

15 Thrusters @ 95#

15 T2B

15 Box Jumps @ 24”

Rest 10min (20g carbs + 10g bcaa)

2+7 t2b

This was as bad as anticipated. Started feeling low back on first set of t2b.  Ha to step down all box jumps.

Avg hr 162, max 175/122, cals 315

+

20cals Airdyne

5 Muscle-ups

20 Walking Lunge Steps @ 95#

20 Alt. DB Snatches @ 50#

2+20 lunge steps

This wasn't bad. Snatch we're worse part cuz low back fatigue. Forgot to start my watch on this one.

8/9/13 - Embarassing

AM

Choice Cyclical - 20min @ Z1

15min airdyne

5min row

Wore a HR monitor to find my pacing for a z1 zone of 125-135 bpm. Airdyne pace for that is 130-150 watts, row pace is 2:06.

+

Mobility - 20min

 

PM

I am embarrassed by today.

5 Rounds for time; each round faster than the previous w/o resting b/t rounds.

15 Thrusters @ 95#

15 C2B Pull-ups

20 Wall Ball @ 20#

20 Pull-ups

Broke every set into 5s, 5s, 10s, 5s. I just didn't have it today. Warm ups felt hard. My 70% felt like 100.

Total time: 36:40

Rounds: 6:05, 6:28, 8:21, 7:53, 7:50

 

7/29/13

A. 1 & ¼ Back Squat - 5 x 3; rest 2min (build to heaviest possible)

165, 185, 205, 225, 245 (2.5 then fail)

B. Butcher - 5 x 15m; rest 3min (heavy, these should be grinding efforts not sprints)

240, 270, 300, 330, 360

+

10min time cap:

50 Wall Ball, 24#

50 Double-unders

5 Muscle-ups

40 Wall Ball, 24#

40 Double-unders

4 Muscle-ups

30...

30...

3...

…

…

...

Total: finished the 3 MU

The first round felt easy and then the breathing got tough overall I just feel not to par and my aerobic capacity. But that's to be expected after a strength cycle.

7/15/13

6 Rounds of 30sec work / 30sec rest; rest 5min b/t round 3&4

HR Push-ups 24, 21, 21, 24, 19, 14,

KB Swings, 55# 17, 17, 18, 18, 17, 16

Ring Rows 18, 16, 13, 15, 13, 11

Wallball, 24# 16, 16, 16, 16, 16, 16

Had to sub ring rows cuz we didn't have a tree limb low enough or a beam available. This was good work until very last round. My arms, ESP biceps and forearms were smoked. My muscular endurance for push ups and ring rows is weak.

7/14/13

Swim 20min @ Z1

+

21-15-9

KB Swing, 55#

WallBall, 24#

Burpee

 

Time: 5:48

This felt good. Did it unbroken. Was in need of oxygen at end. Did 10 minute z1 swim cool down.

7/13/13

I am at Lake Sunapee for the next 2 weeks. All wods are done with equipment I could bring.

Swim - 20min Z1

+

5 Rounds

20 Wallball, 24#

200m Sprint

20 KB Swings, 55#

200m Sprint

Rest 4min B/T rounds

First 100m uphill and tactical the whole 200m around boulders and holes.

R1: 2:57

R2: 3:00

R3: 3:08

R4: 3:17

R5: 3:23

Had to stop and breath for 5-10 sec btw run and KBS on sets 3-5. Definitely notice lack of metcon training. As well as the 15.5 hrs in the car over the last 2 days and not getting to bed before midnight in 3 days.

 

6-15-13

This wod was done at a hotel.

A. 20" Box BB Step-up - 4 x 8 each leg; rest 30sec b/t legs; 2min b/t sets

135x2, 155x2

B. KB 2arm Push-Press - 4 x 8; rest 90sec b/t sets (build to heaviest possible)

I used DB cuz no kb: 60, 70x3

+

5min AMRAP; rest 3min

5 HSPU

10 Bench Dips

15 Push-ups

R: 3+1 hspu

+

Row - 5min for max cals; rest 3min

1584m, avg 300 watts, didn't have cals

+

5min AMRAP; rest 3min

5 Front Squats @ 95

10 Wall Ball 16#

15 Air Squats

R: 3+5+10+14

4/27/13

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

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

5min AMRAP
Burpee box jumps (30")

+ Rest 2min

Row - 5min for cals

+ Rest 2min

5min AMRAP
Wallball 15 (24#)
T2B 10

+ Rest 2min

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

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

3/21/13 AM 13.3 walk thru

AM - 13.3 Walk Through
Complete aerobic warm-up & mobility - treat it like game-day
+
Wall Ball clusters - 2 x 15.10.5; rest 10sec/60sec
+
Double-under clusters - 2 x 30.30.30; rest 10sec/90sec
+
Muscle-up clusters 2 x 2.2.2; rest 10sec/rest 2min
+
10min Z1 choice cool-down