8-11-24

Warm up

2 rounds

15 db single leg rdl left

15 db SL RDL right

30 gluten band lateral steps

30 air squats

3 rounds banded db RDL, black band, 50#

10 heels together

10 shoulder width

10 Sumo stance

Back squat

7 reps w 7 sec negative

7 reps w 6 sec negative

7 reps w 5 sec negative

7 reps w 4 sec negative

7 reps w 3 sec negative

7 reps w 2 sec negative 

7 reps w 1 sec negative 

135

155

175

195

215

235

235 for 5 without help

3 rounds

15, 12, 10 BB gluten bridge w 1 sec pause at top, 135#

Into

15 single leg DB Bulgarian split squats into drop the weight and do 15 more, each leg. 35#

8-9-24

15min z2 bike

60 avg rpm

164 cals

Partner wod

30min cap

1 mile run buy in 

5 rounds

20 SA devils press 50/35

30 pull ups

12 wall walks

100 ft DB overhead walking lunge 50/35

1 mile run buy out

Time: 39:30

Partner: Kalyn

We split all in half. Miles as 400m blocks. DP in 5s. Pull ups as 10-5. Wall walks in 2s. Lunges in 50 ft each.

At 30min we had finished 22 pull ups in 5th round.

We beat everyone. This was tough. We didn't take any breaks. Hardest transition was lunge to DP.

8-7-24

Powersnatch

7x5

Every 1:45 hit 5 reps starting at 50% 1RM and add 5% per round.

95

105

115

125

135

145

155

Unbroken throughout until last rep at 155 cuz slipped out of my sweaty hands, so 4-1 there. These felt great.

18min cap

5 rounds

200m run

10 Burpee pull ups

10 wallball 30#

Time: 16:30

Ran 0.13 on air runner and reset each round.

Burped pull ups to Speal bar, so they felt like strict pull ups cuz it's so high. Steady here.

WB were way harder than I thought. My triceps were sore from pullovers yesterday and the ball was so sweaty it was hard to hold. Did ub, ub, 6-4, 6-4, 1-1-8 cuz slipped. Should've all been ub.

Rest 10 min

15min z2 bike

Avg rpm 55

144 cals

8-6-24

4 rounds

12 landmine T-bar row, 2 sec up/down, 1 sec pause at top. 45 for 2 sets then 55 for 2 sets.

Into

15 db pull overs 35#

14min cap

3-6-9-12-15-18-21

DB Push Press 50#

Box jump over 24"

Time: 8:43

could've been between 6-6:30 if I could hold PP ub. But that's the crossfit movement that is my worst. I wasted at least 2 minutes standing.

3-6-9-12 ub. Then 8-7, 9-5-4, 6-4-4-3-3.

All bjo ub.

Rest 2min

15min z2 bike

53 avg rpm

122 cals

8-4-24

Thunder bros leg day

Warm up

10 banded box step ups per leg, black band

10 banded box squats

10 banded good mornings

10 banded air squats

A. Box Squats

4x5 to 20" with 3 sec negative

For a 5th set, drop to 70% of 4th set for max reps no tempo

185

225

275

305

210 for 51 reps

B. 15 landmine banded RDL with 3 sec negative, green band with 45#

Into

20 total DB walking lunge with dbl pulse, 15# each

2nd set do triple pulse

3rd set do quadruple pulse

C. Heel elevated db goble squats, 3 sec negative, 1 sec pause at bottom, 50#

20

18

15

12

8-2-24

Clean and jerk

Every 2 min for 6 sets

6 clean and jerk at 50%

Should be quick singles

135

135

135

155

155

165

18min amrap

15 cal row

10 strict hspu

10 dbl db box step up 20"/50#

30 dus

R: 5+11 cals

I scaled to 5 shspu ans 5 kipping. I did 3 sets ub shspu then 4-1, then 1-2-1-1. I was happy with how they went.

Rows all 1400 cal/hr pace.

Bsu all ub.

Dus were off today. No sets ub.

15min z2 bike

53 avg rpm

128 cals

7-31-24

18min cap

200m run

21-18-15-12-9-6 

Hang Power Snatch 115#

Time: 16:00

this was a good challenge.

barbell cycling like this is the work I need. I'm happy with how I did on the bar. But need to rest less.

8-7-6

7-6-5

6-5-4

7-5

5-4

6

shouldve done the 9 set ub. Was thinking I had a 3 set at the end.

Rest 5min

15min z2 bike

53 avg rpm

122cals