June 28th, 2014

WOD

Body-weight back-squat ladder

Rest 5 minutes

3/4 body-weight push-press ladder

Rest 5 minutes

1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

1. 9 @ 205 (not RX)

2. 9 @ 135 (not RX)

3. 9 @ 275 (not RX)

May 27th, 2014

WOD

1. Work up to 1RM Squat Clean

2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

3.  Pendley Row, 3 x 5

4. Rings Dips, strict. Max reps x 3

5. Toes to bar 1 x max reps
6. 3 rounds of 
1 minute max reps box jump/steps-ups
2 minute rest

1. 325 x 1

2. 115 x 9 x 3 explosive (plus red bands)

3. 3 x 5 x 205#s

4. 13, 13, 9

5. 22, 21, 22

May 23rd, 2014

WOD

1. Work up to 1 RM Push Press

2. Work up to Max height Box Jump

3. Box Jumps @ 90% of height of #2

    2.2.2 (2 reps/10 sec rest/2 reps/10 sec rest/2 reps)

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

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

6. 3 x 10 reps of Back extensions

1.215

2. 42.5”

3. 2.2.2 @ 38”

4. 165 x 12 x 2. Plus red band.

5. 105 x 9 x 3.  Plus red band.

6.  3x10

May 20th, 2014

WOD

1. Work up to 1RM Back squat

2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

3. Work up to a 5 RM chin pull-up

4. Work up to a max set of 5 reps of weighted dips

5. 3 x 5 of good mornings

1. 325 x 1

2. 105 x 9 x 3 explosive (plus red bands)

3. 58 lbs. x 5

4. 49 lbs. X 5

5. 135 x 3 x 5

May 14th, 2014

WOD

1. Work up to 3 RM Dead lift

2. DE Upper – Push Press 19 x 3 at 50-60% + bands (purple) with 1 minute rest between sets

3. Work up to a 5 RM weighted pull-up

4. 3 sets of max unbroken kipping Ring dips, rest as needed

5. 3 x 10 back extensions

6. 3 sets of:

- 1 minute of farmers carry step-up for max reps

- 2 minute rest

1. 405 lbs. x 3

2. 105 x 9 x 3 explosive

3. 53 lbs. x 5

4. 15, 12, 10

5. Complete

6. 18, 18, 20 with 15@ plate in each hand

May 2nd, 2014

WOD

1. Work up to a 5 RM Push Press

2. 3 second pause back squats: 12 x 2 with 65% (205 #s) + red bands

3. DE Pulls: Deadlifts 12 x 2, 50% + red bands

4. 3 x 10 chin-ups

5. 3 x 8 kettle bell presses
6. GHR x 3 x 5

1. 5 x 185 lbs.

2. 205#s 12 x 2 + red bands

3. 225#s + red bands 12 x 2

4. 10, 10, 8

5. with 35#s
6. 5, 6 w/purple band, 5 w/purple band.

April 12th, 2014

WOD

1. Work up to 3 RM push press

2. 6 rounds of:

15 push presses UB, w/95#s

15 burpees facing and over the bar

(Goal: under 2 minutes)

4 minute rest

3. 200m Farmers walk, handles + 50#s

4.3 rounds, Not for time, off:

15 wall balls

15 boxjumps 

1.    185x3

2.   1:52, 1:50, 1:53, 1:48, 1:53, 1;52

(all rounds unbroken Push Press)

3.   Complete

4.   Complete

March 4th, 2014

WOD

Warm-up:

750m row

1. 3 sets of:

20 reps of back squat with 165 (+5 to 10 from last time)

2-3 minutes rest between sets

2. 8 min AMRAP

7 Push presses w/95#s

7 Chest to bar pull-ups

7 30” Box Jumps

1. 165#s x 20/20/20

2. 5 rounds + 7 PP/4C2B

Feb. 20. 2014

WOD

Warm-up

500m row

1. 3 x 20 Push presses w/50% RM

2. Complete as many rounds as possible in 7 minutes of:

5 sub-1:30/500-m pace pulls on C2 rower

315-lb. deadlifts, 3 reps

3. 3 x 10 Toes to bar, rest as needed between sets

1. 20, 20, 12

2. 7 or 8 rounds (lost count)

3. 10, 10, 7/3

Feb. 9th, 2014

WOD

Warm up:

1000m row

1. 15 min. AMRAP

5 pull-ups

7 push presses, w/95#s

15 squats

1. 13 rounds?

Jan. 16th, 2014

WOD

Warmup: 1500m warmup

7 min AMRAP:

3 push presses, 95#s

3 toes to bar

6 push presses

6 toes to bar

9 etc.

Time: round of 15s + 13 push presses

Jan 1, 2014

WOD

Warm-up: 2K row at moderate pace

1. 10 min AMRAP:

5 pull-ups

7 dead lifts w/205#s

9 boxjumps, 24 inch

2. 3 sets:

30 unbroken fast push presses w/45#s

Warmup: 7:55

1. 7 + 6 boxjumps

Jump up and step down on boxjumps

2. 3 unbroken sets

November 28th, 2013

WOD

Couples WOD (with team Lundquist)

For time, in teams:

150 KBS (70/53 lbs)_

75 Burpees

50 HSPUs

100 Push Press with a plate (45/25 lbs.)

While one partner is working the other is doing lunges for about 100' feet, then the partners switch out.  And so on and so on

Can be completed in any order

1. I did all the HSPUs except 1.  Kandi did all the PP and we split up the rest

July 23rd, 2013

Workout of the Day

1. 'Fight Gone Bad'

3 Rounds of:

- Wallball shots, 20# ball (for reps)

- Sumo deadlift high-pulls, 75#s (for reps)

- Box jumps, 20" (for reps)

- Push presses, 75# (for reps)

- Row (for calories)

* one minute rest

2. Back Squat

5x5 at 55%

5x5 at 65%

5x5 at 75%

1. 281

2. Complete

195, 230, 265 lbs.

That sucked a little :)

FGB score was about 35-40 off PR

That many squats sucked, but had to make me stronger.

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 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 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) 

May 15th, 2013

Workout of the Day

A. 3 rounds, not for time:

5 HSPUs

6-8 Weighted pull-ups

B. 7 minute AMRAP

5 Power Clean and Push-press w/115#s

7 Glute Ham Raises

C. Farmers Walk, 200 meters

A. 3 x 5 (lost balance first round, but others unbroken) HSPUs

3 x 6 with 30# DB

B. 5 + 3 PC and PPs

C. Complete without putting down KBs

April 16th, 2013

Workout of the day

A. Front Squat: Work up to a heavy set of 3 reps*

B. For time:

115 pound Shoulder press, 10 reps

115 pound Overhead squat, 15 reps

115 pound Push press, 20 reps

115 pound Front squat, 25 reps

115 pound Push jerk, 30 reps

115 pound Back squat, 35 reps

A. Back was feeling too tight even after several warm-up sets and with a belt.  Did 4 light sets of 5 with 225#s instead.

B. 15:46

Soooo slow.  Presses then OHS combo at the beginning ended me.  Put the bar down all over the place.

April 9th, 2013

Workout of the Day

A. Work up to a 3 RM Press

B. Odd Minutes - 10 Push Presses w/155#s

Even Minutes - 10 Burpees

A. 160 #s

B. 10 minutes (5 rounds)