Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
10 MU’s for time:
+
3 rounds FOR INDIVIDUAL TIMES
15 Unbroken TTB
4 Muscle Ups
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
30 min EMOM
1st- 10 Thrusters, 105# + Bike Z1 in remaining time
2nd- 10 Burpees to 6” target + Bike…
3rd- 7 CTB Pull Ups + 20 Double Unders + Bike…
+
3 sets
20 sec MAX EFFORT Row, rest 2:40
Optional A.M. Run easy
30 min easy ROW
+
Mobility- lower body
10 MUs - 1:15. Last week was 45sec.
T2B - 24/22/22
MUs - 14/13/13
BJO - 32/22/18
EMOM - Done
Didn't see the row.
Wednesday, January 13, 2016
Friday
W1
Friday
3 sets not for time:
10 CTB Pull Ups
10 KB Swings, 70#
50’ HS Walk
rest 2 min b/w sets
+
3 rounds for time:
Run 800m
20 Dead Lifts, 275#
+
For time:
40 CTB Pull Ups
40 Toes to Bar
+
10 min aerobic cool down cyclical of choice
Friday
3 sets not for time:
10 CTB Pull Ups
10 KB Swings, 70#
50’ HS Walk
rest 2 min b/w sets
+
3 rounds for time:
Run 800m
20 Dead Lifts, 275#
+
For time:
40 CTB Pull Ups
40 Toes to Bar
+
10 min aerobic cool down cyclical of choice
Warm up - Done
3 rounds - Done. The clock turned off during my last round.
for time: 3:51
40 C2B - Unbroken. Was stoked about that. Took 45sec.
40 T2B - Harder then I thought.
10 AD @ Z1
Wednesday, January 6, 2016
Wednesday
Wednesday- Squat/Pull CP + MAP 1
A. Snatch x 1, EMOM for 7 min - 70-90%
B. Clean x 1, EMOM for 7 min- 70-90%
C. Power Jerk x 1 EMOM for 7 min- 70-90%
+
10 min AMRAP
10 Front Squats, 225#
15 CTB Pull Ups
+
10 sets @ high effort **mix and match order every time.
Row 200m
50 Double Unders
rest 45 sec b/w sets
A. 185/185/205/205/215/225/235#
B. 225/245/275/285/295/305/ and a ugly 315#
C. 225/245/275/285/295/305/315#
10min AMRAP - 4+7 FS, C2B unbroken
10 sets - Done
A. Snatch x 1, EMOM for 7 min - 70-90%
B. Clean x 1, EMOM for 7 min- 70-90%
C. Power Jerk x 1 EMOM for 7 min- 70-90%
+
10 min AMRAP
10 Front Squats, 225#
15 CTB Pull Ups
+
10 sets @ high effort **mix and match order every time.
Row 200m
50 Double Unders
rest 45 sec b/w sets
A. 185/185/205/205/215/225/235#
B. 225/245/275/285/295/305/ and a ugly 315#
C. 225/245/275/285/295/305/315#
10min AMRAP - 4+7 FS, C2B unbroken
10 sets - Done
Tuesday
Tuesday- A.M. Threshold Run P.M. IWT
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 rounds
Run 400m
rest 30 sec
Run 400m
rest 30 sec
Run 800m
rest 2 min
**goal is same pace as last week
P.M. IWT
3 rounds @ high effort
15 TnG Power Snatch, 115#
Row 500m
rest 2 min b/w sets
+
rest 3-5 min
+
3 rounds
15 TnG Power Cleans, 175#
Air Dyne 30 Cals
rest 2 min b/w sets
+
3 sets not for time
12 Ring Dips
12 Box Jumps, 24”
17 Gh Sit Ups
AM:
1:43
1:44
3:30
1:44
1:45
3:31
1:43
1:42
3:36
PM:
2:47
2:53
2:51
- all unbroken
4:04
4:01
4:07
- the AD I was on decided to break a leg while I was spinning and ended up spinning sideways on 3 legs. lol Wasnt able to go unbroken. I think the first 3 sets took a lot out.
3 sets - Done
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 rounds
Run 400m
rest 30 sec
Run 400m
rest 30 sec
Run 800m
rest 2 min
**goal is same pace as last week
P.M. IWT
3 rounds @ high effort
15 TnG Power Snatch, 115#
Row 500m
rest 2 min b/w sets
+
rest 3-5 min
+
3 rounds
15 TnG Power Cleans, 175#
Air Dyne 30 Cals
rest 2 min b/w sets
+
3 sets not for time
12 Ring Dips
12 Box Jumps, 24”
17 Gh Sit Ups
AM:
1:43
1:44
3:30
1:44
1:45
3:31
1:43
1:42
3:36
PM:
2:47
2:53
2:51
- all unbroken
4:04
4:01
4:07
- the AD I was on decided to break a leg while I was spinning and ended up spinning sideways on 3 legs. lol Wasnt able to go unbroken. I think the first 3 sets took a lot out.
3 sets - Done
Monday
Monday- Gym Warm + UB CP + Tester + Aerobic cool down
3 sets not for time:
10 CTB Pull Ups
10 KB Swings, 70#
50’ HS Walk
rest 2 min b/w sets
+
A1. L-sit Strict Pull Ups @ 20X2, 4 x 4-5 reps, rest 30 sec
A2. CG Bench Press @ 20X1, 4 x 6-8, rest 2 min
+
15.3
14 min AMRAP
7 Muscle Ups
50 Wall Ball
100 Double Unders
+
10 min aerobic cool down cyclical of choice
Warm up - Done
A1. Done unbroken - 5 reps
A2. 205/215/225/245 - 8reps
15.3 - 342. 2 rounds +21 unbroken WB
- Shoulders got a little tired. But lungs were on fire. It was really cold and dry outside and it hurt my lungs. I was hoping that I did a little better then that. Wall Balls felt good. Also thought my mind set going into it wasn't right.
10 AD cool down
3 sets not for time:
10 CTB Pull Ups
10 KB Swings, 70#
50’ HS Walk
rest 2 min b/w sets
+
A1. L-sit Strict Pull Ups @ 20X2, 4 x 4-5 reps, rest 30 sec
A2. CG Bench Press @ 20X1, 4 x 6-8, rest 2 min
+
15.3
14 min AMRAP
7 Muscle Ups
50 Wall Ball
100 Double Unders
+
10 min aerobic cool down cyclical of choice
Warm up - Done
A1. Done unbroken - 5 reps
A2. 205/215/225/245 - 8reps
15.3 - 342. 2 rounds +21 unbroken WB
- Shoulders got a little tired. But lungs were on fire. It was really cold and dry outside and it hurt my lungs. I was hoping that I did a little better then that. Wall Balls felt good. Also thought my mind set going into it wasn't right.
10 AD cool down
Saturday
Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
10 MU’s for time:
+
3 rounds FOR INDIVIDUAL TIMES
15 Unbroken TTB
15 Rebounding Box Jumps, 24”
15 Kipping HSPU’s
+
4 sets Air Bike
10 sec ALL OUT, rest 5 sec, 10 sec ALL OUT, rest 5 sec 10 sec ALL OUT, rest 2 min
+
30 min EMOM
1st- 10 Thrusters, 95# + Bike Z1 in remaining time
2nd- 7 Burpee Box Jump Overs, 24” + Bike…
3rd- 7 CTB Pull Ups + 20 Double Unders + Bike...
Optional A.M. Run easy
30 min easy ROW
+
Mobility- lower body
AM:
10 Muscle ups: 45sec
3 rounds FOR INDIVIDUAL TIMES
15 Unbroken TTB - 22sec/23/24
15 Rebounding Box Jumps, 24” - 32/31/24
15 Kipping HSPU’s - 22/27/36 Having neck problems. So doing kipping HSPU didn't feel very good.
4 Sets Air Bike - Done. 3rd 10sec sprint sucked.
30 EMOM - Done
10 MU’s for time:
+
3 rounds FOR INDIVIDUAL TIMES
15 Unbroken TTB
15 Rebounding Box Jumps, 24”
15 Kipping HSPU’s
+
4 sets Air Bike
10 sec ALL OUT, rest 5 sec, 10 sec ALL OUT, rest 5 sec 10 sec ALL OUT, rest 2 min
+
30 min EMOM
1st- 10 Thrusters, 95# + Bike Z1 in remaining time
2nd- 7 Burpee Box Jump Overs, 24” + Bike…
3rd- 7 CTB Pull Ups + 20 Double Unders + Bike...
Optional A.M. Run easy
30 min easy ROW
+
Mobility- lower body
AM:
10 Muscle ups: 45sec
3 rounds FOR INDIVIDUAL TIMES
15 Unbroken TTB - 22sec/23/24
15 Rebounding Box Jumps, 24” - 32/31/24
15 Kipping HSPU’s - 22/27/36 Having neck problems. So doing kipping HSPU didn't feel very good.
4 Sets Air Bike - Done. 3rd 10sec sprint sucked.
30 EMOM - Done
Friday
Friday- Gym Warm Up + CP EMOM + Mixed MAP
3 rounds not for time:
5 Bar Muscle Ups
4-6 Pistols/leg
45 Double Unders
rest 2 min b/w sets
+
12 min EMOM
1st- 7 Power Clean, 165#
2nd- 7 HSPU’s **start strict and go to kipping when needed
+
3 rounds for consistency **mix and match order each set
Row 40 Cals
30 Shoulder to OH, 95#
20 Wall Ball, 30#
10 Squat Clean to Thrusters, 175#
rest 4 min
Warm up - Done
EMOM - Done. All strict HSPU. Easier then I thought.
Messed up when I wrote it down on the white board I wrote it down wrong. Left out the S2O.
Row 40 Cals
20 Wall Ball, 30#
10 Squat Clean to Thrusters, 175#
10 Squat Clean to Thrusters, 175#
20 Wall Ball, 30#
Row 20 Cals
20 Wall Ball, 30#
10 Squat Clean to Thrusters, 175#
Row 20 Cals
6:36
5:31
6:09
3 rounds not for time:
5 Bar Muscle Ups
4-6 Pistols/leg
45 Double Unders
rest 2 min b/w sets
+
12 min EMOM
1st- 7 Power Clean, 165#
2nd- 7 HSPU’s **start strict and go to kipping when needed
+
3 rounds for consistency **mix and match order each set
Row 40 Cals
30 Shoulder to OH, 95#
20 Wall Ball, 30#
10 Squat Clean to Thrusters, 175#
rest 4 min
Warm up - Done
EMOM - Done. All strict HSPU. Easier then I thought.
Messed up when I wrote it down on the white board I wrote it down wrong. Left out the S2O.
Row 40 Cals
20 Wall Ball, 30#
10 Squat Clean to Thrusters, 175#
10 Squat Clean to Thrusters, 175#
20 Wall Ball, 30#
Row 20 Cals
20 Wall Ball, 30#
10 Squat Clean to Thrusters, 175#
Row 20 Cals
6:36
5:31
6:09
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