Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
10 MU’s for time:
+
3 rounds for times of rounds:
12 Unbroken TTB
5 Muscle Ups
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
20 rounds for times:
5 Burpee Box Jumps Overs, 24/20”
20 Double Unders
7 KB Swings, 70#
rest 45 sec b/w sets
+
3 sets
8 TnG Power Cleans, 165#
25 sec Row Sprint
rest 3:00
Optional A.M. Run easy
5 min fast walk
+
30 sec Run high aerobic effort
30 sec walk
x 14
+
5 min fast walk
+
Mobility- lower body
1:20 - Did 2 sets of 5.
3 rounds
1:20
1:22
1:30
34:29 - Might have done an extra round. I lost count and did 1 extra to make sure I did all 20.
3 Sets:
116m
121m
120m
Wednesday, February 10, 2016
Friday
Friday- Gym Warm + Tester + Musc End Test + Aerobic Cool Down
Regionals Wod 2012
For time: 22 min time cap
50 Back squats, 135#
40 Pullups
30 Shoulder to OH, 135#
50 Front Squats, 85#
40 Pullups
30 Shoulder to OH, 85#
50 OHS, 65#
40 Pullups
30 Shoulder to OH, 65#
+
Row 40 sec @ 85%, rest 20 sec x 10
+
rest as needed
+
1 x AMRAP Unbroken Ring Dips
+
10 min aerobic cool down cyclical of choice
19:07
1955m total
32 unbroken ring dips
10min AD
Regionals Wod 2012
For time: 22 min time cap
50 Back squats, 135#
40 Pullups
30 Shoulder to OH, 135#
50 Front Squats, 85#
40 Pullups
30 Shoulder to OH, 85#
50 OHS, 65#
40 Pullups
30 Shoulder to OH, 65#
+
Row 40 sec @ 85%, rest 20 sec x 10
+
rest as needed
+
1 x AMRAP Unbroken Ring Dips
+
10 min aerobic cool down cyclical of choice
19:07
1955m total
32 unbroken ring dips
10min AD
Wednesday, February 3, 2016
Wednesday
Wednesday- Squat/Pull CP + MAP 1
For time:
7-6-5-4-3-2-1
Overhead Squats, 205#
Muscle Ups
+
rest 2 min
+
5 min to build to tough single on Snatch
+
7 sets @ high effort **mix and match order every time.
Row 300m
25 Double Unders
5 Burpees
rest 45 sec b/w sets
Time: 10:40
-surprised that the hard part was the OHS. I snatched the whole way. Struggled on the later sets to hit the snatch. Failed twice. All MUs unbroken except the round of 6(5/1).
Snatch - 235# was kinda tough to snatch after that
7 sets - Done. Not sure what my times were.
For time:
7-6-5-4-3-2-1
Overhead Squats, 205#
Muscle Ups
+
rest 2 min
+
5 min to build to tough single on Snatch
+
7 sets @ high effort **mix and match order every time.
Row 300m
25 Double Unders
5 Burpees
rest 45 sec b/w sets
Time: 10:40
-surprised that the hard part was the OHS. I snatched the whole way. Struggled on the later sets to hit the snatch. Failed twice. All MUs unbroken except the round of 6(5/1).
Snatch - 235# was kinda tough to snatch after that
7 sets - Done. Not sure what my times were.
Tuesday
Tuesday- A.M. Threshold Run P.M. LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
6 x 800m, rest 30 sec b/w sets, rest 4 min b/w 3 & 4
P.M. LE
10 min Aerobic Warm Up
+
3 x 15 sec Row Sprint, rest 1:45
+
Movement Specific Warm Up
+
9 Power Clean, 155#
12 Burpees
15 Thrusters, 135#
12 Burpees
9 Power Cleans, 115#
rest 10 min b/w sets
x 3
AM:
4:04
3:45
3:40
3:35
3:30
3:19
PM:
10min
2min AD
200m easy run
Row- 112m/117m/119m
2:50/2:50/2:56
- That hurt...
3rd Round
https://www.youtube.com/watch?v=ywX0_cPVadI
1st round:
https://www.youtube.com/watch?v=G0z8PNQu4UI
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
6 x 800m, rest 30 sec b/w sets, rest 4 min b/w 3 & 4
P.M. LE
10 min Aerobic Warm Up
+
3 x 15 sec Row Sprint, rest 1:45
+
Movement Specific Warm Up
+
9 Power Clean, 155#
12 Burpees
15 Thrusters, 135#
12 Burpees
9 Power Cleans, 115#
rest 10 min b/w sets
x 3
AM:
4:04
3:45
3:40
3:35
3:30
3:19
PM:
10min
2min AD
200m easy run
Row- 112m/117m/119m
2:50/2:50/2:56
- That hurt...
3rd Round
https://www.youtube.com/watch?v=ywX0_cPVadI
1st round:
https://www.youtube.com/watch?v=G0z8PNQu4UI
Monday, February 1, 2016
Monday
Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds for time of rounds:
5 Muscle Ups
4-6 Pistols/leg
55 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 50 Cals
10 Toes to Bar
10 HSPU’s - open standards
30 Overhead Squats, 65#
25 Box Jumps, 24” step down
55 Double Unders
10 Toes to Bar **yes, a second set of 10 TTB
rest 4 min
+
12 min EMOM
1st- 6 Power Clean, 205#
2nd- 6 Front Squats, 205#
3 rounds - 1:50/1:40/1:30
Row 50 Cals
10 Toes to Bar
10 HSPU’s
30 Overhead Squats, 65#
25 Box Jumps
55 Double Unders
10 Toes to Bar
Time:7:33
25 Box Jumps
10 Toes to Bar
55 Double Unders
Row 50 Cals
30 Overhead Squats
10 Toes to Bar
10 HSPU’s
Time:7:43
10 HSPU’s
10 Toes to Bar
25 Box Jumps
30 Overhead Squats
10 Toes to Bar
55 Double Unders
Row 50 Cals
Time:7:41
EMOM - Done. Ok, That. was. tough. :)
3 rounds for time of rounds:
5 Muscle Ups
4-6 Pistols/leg
55 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 50 Cals
10 Toes to Bar
10 HSPU’s - open standards
30 Overhead Squats, 65#
25 Box Jumps, 24” step down
55 Double Unders
10 Toes to Bar **yes, a second set of 10 TTB
rest 4 min
+
12 min EMOM
1st- 6 Power Clean, 205#
2nd- 6 Front Squats, 205#
3 rounds - 1:50/1:40/1:30
Row 50 Cals
10 Toes to Bar
10 HSPU’s
30 Overhead Squats, 65#
25 Box Jumps
55 Double Unders
10 Toes to Bar
Time:7:33
25 Box Jumps
10 Toes to Bar
55 Double Unders
Row 50 Cals
30 Overhead Squats
10 Toes to Bar
10 HSPU’s
Time:7:43
10 HSPU’s
10 Toes to Bar
25 Box Jumps
30 Overhead Squats
10 Toes to Bar
55 Double Unders
Row 50 Cals
Time:7:41
EMOM - Done. Ok, That. was. tough. :)
Saturday
Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
10 MU’s for time:
+
3 rounds for times of rounds:
12 Unbroken TTB
5 Muscle Ups
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
30 min EMOM
1st- 10 Double KB Thrusters, 53#/H + Bike Z1 in remaining time
2nd- 7 Burpee Box Jumps, 24” + Bike…
3rd- 12 CTB Pull Ups + Bike Z1…
+
3 sets
8 TnG Power Cleans, 165#
20 sec Row Sprint
rest 3:00
10 MU’s for time:
+
3 rounds for times of rounds:
12 Unbroken TTB
5 Muscle Ups
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
30 min EMOM
1st- 10 Double KB Thrusters, 53#/H + Bike Z1 in remaining time
2nd- 7 Burpee Box Jumps, 24” + Bike…
3rd- 12 CTB Pull Ups + Bike Z1…
+
3 sets
8 TnG Power Cleans, 165#
20 sec Row Sprint
rest 3:00
10 MUs - 37sec
3 rounds - 1:28/1:23/2:22 (broke the MU 3/2)
EMOM - Done. This one was tough. I wanted to quit so bad. Didnt get on the AD for the last 10min.
3sets - Done
Friday
W5
Friday- Gym Warm + Tester + Musc End Test + Aerobic Cool Down
3 sets not for time:
12 CTB Pull Ups
10 Power Snatch, 75#
50’ HS Walk
rest 2 min b/w sets
+
14 min AMRAP
60 Cal Row
50 Toes to Bar
40 Wallball, 20#
30 Power Cleans, 135#
20 Muscle Ups
+
Row 40 sec @ 85%, rest 20 sec x 10
+
rest as needed
+
1 x AMRAP Unbroken CTB Pull ups
+
10 min aerobic cool down cyclical of choice
Friday- Gym Warm + Tester + Musc End Test + Aerobic Cool Down
3 sets not for time:
12 CTB Pull Ups
10 Power Snatch, 75#
50’ HS Walk
rest 2 min b/w sets
+
14 min AMRAP
60 Cal Row
50 Toes to Bar
40 Wallball, 20#
30 Power Cleans, 135#
20 Muscle Ups
+
Row 40 sec @ 85%, rest 20 sec x 10
+
rest as needed
+
1 x AMRAP Unbroken CTB Pull ups
+
10 min aerobic cool down cyclical of choice
Warm up - Done
14.4 - 198reps - should have pushed more to get back to the rower.
Row- Done - This hurt. Not much rest between.
UB C2B - 42 - C2B feel great!
10 AD cool down
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