May 17th, 2014

WOD

1. Work up to 1 RM Press

2. DE Squat – front squat 12 x 2 at 60% + bands (purple) with 1 minute rest between sets

3. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (purple) with 1 minute rest between sets

4. 1 set each, rest as needed:

Max butter fly pull-ups

Max Chest to bar pull-ups

Max kipping pull-ups

5. 3 x 5 Glute ham raises

1. 175

2. 165 x 12 x 2. Plus purple band.

3. 105 x 9 x 3.  Plus purple band.

4. 12, 8, 8

4.15

10

15

5. 5. 5, 3

May 11th, 2014

WOD

1. 7 minute EMOM

7 Chest to bar pull-ups

2. 10 minute row for meters at 80% to 90%

1.    Complete.  Sets 6 & 7 were out of cadence, but I did not come off the bar.

2.   2340 meters

April 27th, 2014

WOD

1. Interval

3 sets:

1st minute: 12 Thrusters w/95#s

2nd minute: 6 C2Bs in first 30 seconds, 6 C2Bs 2nd 30 seconds

3rd minute: 30 double unders

4th minute: rest

2. Interval

3 sets:

10 Power snatches w/75#s

10 Box jumps

2 minute rest

Feb 23rd, 2014

WOD:

Warmup

500m row

1. Barbell Complex:

Work up to a heavy-ish weight for a:

High hang power clean + Push Jerk, Mid-hang power Clean + Push Jerk, Power Clean + Push Jerk

2. 7 Min AMRAP:

3 Clean and Jerk,

3 Chest to Bar Pull-ups,

6 Clean and Jerk,

6 Chest to Bar Pull-ups,

9 Clean and Jerk,

9 Chest to Bar Pull-ups…..

1. 135 (felt good here, so I stopped)

2. 56 reps (12 Clean and jerks + 8 C2Bs)

Feb 18th, 2014

WOD

Warm-up

1000m row

3 x 2 Sotts press (65#s)

1. 3 x 20 OHS w/95#s

2. 3 rounds, not for time:

10 chest to bar burpees

15 box jumps

3. 3 rounds, not for time:

10 ring dips

10 hip extensions

Feb 6th, 2014

WOD

Warm up

1k row

1. AMRAP in 10 minutes

5 C2B pull-ups

5 thrusters w/105#s

2. 3x5 to 10 GHRs

3. 500m row for time

2 minute rest

500m row for time

1. 8 rounds? (not sure, may be 9?)

2. 10, 7, 5 (all with w/red band)

3. 1:37.5, 1:38.5

Jan. 13, 2014

WOD:

Warm up: 1500m row

1. Shoulder Press

Work up to a 5RM for today

2. 6 sets of:

 15 wall ball shots (20# ball)

10 Chest to bar pull-ups

1-2 minute rest*

*If you finish under 1 minute, then rest 1 minute.  If you finish over 1 minute, rest 2 minutes

Cool down: 1500 m row

Warm up: 6:15

1. 150 x4 (failed on 5^th rep)

2. 0:52, 1:13, 1:10, 1:01, 0:56, 1:06

Took 1 minute rest between set 1 & 2, then 2 minute rests.

Cool down: 6:05

July 15th, 2013

Workout of the Day

1.    Metcon

10.9.8.7.6.5.4.3.2.1 of:

C2B Pull ups

Box Jumps, 30/24"

25 Double unders after every round.

2.  Snatch

5 x Power Snatch + Hang Squat Snatch

1. 14:40

DUs slowed me down a bit, but this felt pretty good.

2. 125, 135, 135, 145, 145 lbs.

July 12th, 2013

Workout of the Day

1.  Metcon

"Open 12.3"

AMRAP 18:

15 BJ, 24/20

12 S2O, 115/75

9 TTB

2.  Skills

5 sets of unbroken C2B at 60% or max effort.  Use June 28th as a reference for your max C2B.  If you did 20 reps on June 28th, today you will be doing 5 x 12 unbroken.  This is not for time so rest as needed between sets.  If you didn't do the max test on June 28th, do it today. 

3. 3 x 5 Good Mornings

1. 7 rnds + 2 box jumps

(may have done 8+2, lost count)

TTB were fine.  High reps of STOs and box jumps are goats

2. 10 x 5 C2B (max C2B was 16 on 6/28)

3. 115 x 3 x 5

July 8th, 2013

Workout of the Day

1.   "Open Test"

AMRAP 20:

50 Wall Balls

50 DU

40 BJ, 24/20

40 TTB

30 Burpees

30 C2B

20 Power Cleans, 145/100

20 Jerks, 145/100

10 Snatches, 145/100

10 Muscle ups

2. Snatch

3x1, heavy

2x2, moderate

3. Oly Pause Squats

8x3 Back Squat, 5 second pause at rock bottom 

1. 16 Power Cleans (I realized afterwards that I used 155 vs. 145 lbs. Shock it!!!)

2. 3x1: 155-165-165lbs.

2x2: 145-145lbs.

(all split snatches)

3. 205-205-205-215-225-225-225-225lbs.

July 5th, 2013

Workout of the Day

1.  ARMAP 6

5 Squat Clean Thrusters, 155/105

10 Buprees

2.  Skills

10 Rounds of:

Max C2B in 10 seconds, 20 seconds rest

Max Double Unders in 20 seconds, 10 seconds rest

1. 3 + 1 Squat Clean Thruster

2. C2Bs: 5-4-3-4-4-4-4-3-4-4

   DUs: 32-24-20-20-18-24-23-23-23-27

July 2nd, 2013

Workout of the Day

1.  AMRAP 20:

5 HSPU

7 C2B Pull ups

10 1-arm DB Snatch, 45/30 - alternating

2.  Skills:

OTM x 12:

Odd:  5-10 unbroken Ring Dips

Even:  3-5 Overhead Pause Squats, 95/65 - 5 second pause at the rock bottom position.

1. 7 + 5 HSPUs

2. Ring Dips: 8, 6, 5,5,5,5

    OHS: 5, 4, 3, 3, 3, 3

June 28th, 2013

Workout of the Day

1.  Front Squat

3RM

10Rm

2.  C2B

1 x max reps

3.  21-18-15-12-9-6-3 of:

SDLHP, 75/55

Push Press, 75/55

1. 3RM – 245 lbs.

   10RM – 195 lbs.

2. 16 reps

3. 8:56

July 16th, 2013

Workout of the Day

1.  5 sets, not for time:

Max Keeping HSPUs

Max Chest to Bar Pull-ups

2.  Tabata Row

June 4th, 2013

Workout of the Day

A. Six sets of 2 position squats cleans (Hang squat clean, Full squat clean)

B. Five rounds for time:

3 HSPUs

5 strict chest to bar pull-ups

7 Front squat with 75% of max Squat clean

A. 155, 165, 175, 185, 205 (fail), 205

b. 11:14

June 2nd, 2013

Workout of the Day

A. 3 x 3 HSPUs in warm-up (rest as needed)

B. 5 rounds for time of:

3 power snatches w/115#s

6 OHS w/115#s

9 Chest to bar pull-ups

C. Tabata Row for Cals

A. Complete

B. Time: 6:56

Overhead Squats felt pretty good.  6 unbroken each round

Chest to bars not to bad.  Getting used to doing them with a low ceiling.

C. 69=10-9-8-8-8-8-9-9

May 4th, 2013

Workout of the Day

1. 15 min AMRAP
5 x 95 lb. thrusters
7 x chest to bar pull-ups
9 x burpees

Rounds:  Not sure if I got 8 rounds + 2 burpees or 9 rounds + 2 burpees.  Hard!!!
Thrusters were unbroken until the last round.  C2Bs broke up on round 7

April 23rd, 2013

Workout of the Day

A. Back Squats

3 X 5 reps ‘across’ (ideally, same weight)

B. 5 rounds of:

Max reps of unbroken thrusters with 105 lbs.

Max reps of unbroken Chest to bar pull-ups

A. 275, 285, 285

B. 17/10

12/10

12/10

10/6

10/7

April 19th, 2013

Workout of the Day

8 Minute AMRAP:

10 OHS (95 lbs.)

10 Chest to Bar pull-ups

6 rounds + 7 C2Bs

OHS were unbroken (at least without putting the bar down).  C2Bs were broken up after the first round. 3 Snatches (115 lbs.)

April 12th, 2013

Workout of the Day

A. Unbroken C2Bs

B.Front Squat – 3RM

B. For time:

50 Double unders

10 Power snatches 155#/100#

40 Double unders

8 Power Snatches 155#/100#

30 Double unders

6 Power snatches 155#/100#

20 Double unders

4 Power snatches 155#/100#

10 Double unders

2 Power snatches 155#/100#

A. 15, 18(?), 12
B. 265 x 3

C. 8:19 w/115#s

Double-unders with weightlifting shoes

Had to scale down the weight quite a bit today.  Even 135 felt too heavy.