June 29th, 2013

Workout of the Day

"Kelly"

5 RFT:

400m Run

30 Box Jumps, 24/20” - Games Standards.

30 Wall Balls, 20/14#

Time: 34:29

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

June 26th, 2013

Workout of the Day

1.  Squat Snatch

8 x 2, OT2M @ 85%

2.  Squat Clean and Jerk

8 x 2, OT2M @ 85%

3.  AMRAP 8:

8 Thrusters, 95/65

8 Burpee TTB - set rings 6" above max reach

1. 155#s

2. 195#s

3. 4 rounds + 3 thrusters

June 25th, 2013

Workout of the Day

1.  Snatch Grip Deadlift

5x3

2.  For Time:

30 Burpees

30 Pull ups

30 Thrusters, 95/65

30 Double Unders

30 KBS, 53/35

30 Wall Balls, 20/14

30 Box Jumps, 24/20

30 GHDSU

1. 205 x3 (across, hamstrings a little wiped)

2. 17:32

No ‘go’ – I suck today (and I am feeling very negative J)

June 24th, 2013

Workout of the Day

1.  Bench Press

1RM

2.  ARMAP 12

500m Row

15 Hand Release Push ups

15 Deadlifts, 185/135

3.  Toes To Bar

3 x max reps, strict - no kipping.

1. 285 lbs.

2. 3 rounds + 500m

Not super fast, but unbroken throughout.

3. 9-5-5

June 22nd, 2013

Workout of the Day

1.  Filthy Fifty

50 Box Jumps, 24

50 Jumping Pull ups

50 KBS, 35

50 W. Lunges

50 Knee to Elbow

50 Push Press, 45

50 Hip Ext

50 Wall Balls, 20/14

50 Burpees

50 Double Unders

2.  Skill Focus Work

spend 20 minutes working on a weakness

1. 32:19

2. Muscle-up practice

   Handstand practice

3.  200m Farmers walk with 2 pood KBs in each hand (to work grip & grit)

June 21st, 2013

Workout of the Day

1.  For time:

10.9.8.7.6.5.4.3.2.1 Jerks, 185/135

2-4-6-8-10-12-14-16-18-20 Pull ups

Round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups. 

2. Front squat 5 RM

1. 16:19

Scaled to 165 lbs./70% of my jerk 1 RM

Butter fly pull-ups for the most part

2. 205 lbs. x 5

I did not have my belt with me and my back was feeling a little tight from a strain last week, so I kept it light and stopped at 205 lbs.

June 19th, 2013

Workout of the Day

1.  AMRAP 8:

4 minutes of max rep Squat Snatch at 115/80

with continuous running clock change weights

4 minutes of max rep Squat Clean and Jerk at 165/110

2.  21-18-15-12-9-6-3 for time of:

Unbroken Box Jumps, 24/20 - if you miss a rep restart that set and continue.  you must break between sets.

3.  Pause Squats

6 x :30 hold at the bottom of a squat, 95/65 - rest as needed between sets.

1) Squat snatch 23

Squat Clean & jerk 10

2) Box-jumps 5:32

Jump up & step down until I got to rounds of 9-6-3. Blew a rep about halfway thru the 15s and had to redo that round

3) Complete

June 18th, 2013

Workout of the Day

1.  Squat Clean and Jerk

10x1, OTM  - moderate weight.  think technique and speed not load.

2.  For time:

21-15-9

KBS, 70/53

Burpee

1. 165

Back was a little stiff so I kept the weight light

2. 5:29

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 15th, 2013

Workout of the Day

1.  OTM x 6

3 Squat Snatches at 75%

2.  OTM x 6

3 Squat Clean and Jerks at 75%

3.  3 RFT:

500m Row

7 Power Snatch, 175/115

12 Burpees

1. 135 lbs.

Did as singles/not unbroken (i.e. 1-1-1 each minute)

2. 175 lbs.

Did as singles

Got tough!

3. 11:37

June 14th, 2013

Workout of the Day

A. Front Squat   - work up to 1 RM for today

B. Front Squat – 3 x 1 (3 sets of 1 rep) @ 90% of weight used for Part A)

C. Max chin-ups w/25# (DB) x 3 sets

D. Death By Ball Slam with a 2 Burpee Buy In

Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.

*At the top of each and every minute do 2 burpees before starting your ball slams.  Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.

A. 285

Left side low back tweaked a little.  Stopped there and rolled it out

B. Skipped.  Felt better after rolling, but played it safe and moved on.

C. 5, 6, 6

D. 18 rounds + 18 ball slam (kind of mentally quit this round)

Used 20#m slam ball

June 12th, 2013

Workout of the Day

‘Jack’

20 minute AMRAP:

10 Push Presses w/115 lbs.

10 Kettle bell swings w/1.5 pood

10 Box Jumps, 24”

Score: 9 rounds + 6 KBS (PR) 

June 11th, 2013

Workout of the Day

A. Work up to a heavy 3RM Back Squat for today

B. Back Squats 3 reps x 2 with explosive up

C. For time:

21-15-9

135 lb. Front Squats

Toes to Bar

A. 315#s x 3 (Back was tired after DLs on Sunday)

B. 285#s

C. 6:32

21 Front squats without putting the bar down, 8/7, 9

June 9th, 2013

WOD

A. Work up to 1 RM deadlift

B. Every minute on the minute:

Odd minutes - 2 HSPUS on parallelettes with 5 inch deficit

Even minutes - 5 Deadlifts @ 80% of today's max 1 RM

A. 405 lbs.

B. first 10 minutes/5 rounds all HSPUs unbroken. Singles last 10. All DLs unbroken.

June 8th, 2013

Workout of the Day

A. In seven minutes, work up to a heavy 3RM OHS

Start at 135, 185 or ?, and go up only 10 lbs. each set

***Rest 2 minutes, then***

B. 30 Muscle-ups for time

A. 135 to 165

B. 9:39 (big PR!)

June 7th, 2013

Complete as many reps as possible in 7 minutes following the rep scheme below:

75 lb.  power snatch, 3 reps

3 Burpees

135 power snatch, 6 reps

6 Burpees

135 power snatch, 9 reps

9 Burpees

135 power snatch, 12 reps

12 Burpees…

Score: 94  reps (round of 15 + 4 power snatches)

June 5th, 2013

Workout of the Day

Complete as many rounds as possible in 20 minutes of:

Row 250 meters

25 Push-ups

8 rounds + 31 meters

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