A. Power clean, 8 singles, rest as needed
65#, 75#, 80#, 85#, 90#, 92#, failed last two.
+
14 min AMRAP:
Run 400m
10 Russian swings 53#
60 jump ropes singles
12 v ups
Times:
Round 1: 3:45.4
Round 2: 3:48.1
Round 3: 3:56.4
+ 400m + 10 Russian KBS
Used a 55# KB.
Saturday, December 7, 2019
12/6
A. Push ups, accumulate 26 reps for quality
Sets of 4 and last 2 sets of 3.
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
2, 2, 2, 2, 2.
C. :15-:20 sec matador or ring static hold x 4; rest 1 min
:20 each time.
+
Row 250m (hard efforts)
rest 2 min
x 6 (rest 3 min between 3/4)
Round 1: 1:01.6
Round 2: 1:00.9
Round 3: 1:01.1
Round 4: 1:00.0
Round 5: 1:01.3
Round 6: 1:00.9
+
10 floor angels x 2, rest 1 min
Sets of 4 and last 2 sets of 3.
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
2, 2, 2, 2, 2.
C. :15-:20 sec matador or ring static hold x 4; rest 1 min
:20 each time.
+
Row 250m (hard efforts)
rest 2 min
x 6 (rest 3 min between 3/4)
Round 1: 1:01.6
Round 2: 1:00.9
Round 3: 1:01.1
Round 4: 1:00.0
Round 5: 1:01.3
Round 6: 1:00.9
+
10 floor angels x 2, rest 1 min
12/4
A. Bulgarian split squat, 6-8 each leg x 4; rest 1 min between sides/1:30 between sets.
15# (8) for all.
B. V-ups 12 x 3, rest 1 min
+
3RFT:
10 cal bike
20 wall ball
10 cal bike
80 jump rope singles
Round 1: 4:04.8
Round 2: 4:08.8
Round 3: 4:02.3
Total: 12:16.3
+
Banded three way hamstring stretch
15# (8) for all.
B. V-ups 12 x 3, rest 1 min
+
3RFT:
10 cal bike
20 wall ball
10 cal bike
80 jump rope singles
Round 1: 4:04.8
Round 2: 4:08.8
Round 3: 4:02.3
Total: 12:16.3
+
Banded three way hamstring stretch
12/3
A. Incline prone reverse dumbbell fly, 8-10 x 3, rest 1:30
10# dumbbells.
B. Strict knee to elbow/toes to bar, accumulate 12-16 reps not for time.
16 knees to elbow.
+
For time:
Run 800m
16 ring rows
20 box jumps
24 cal assault
Run 400m
WOD: 10:55.9
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
10# dumbbells.
B. Strict knee to elbow/toes to bar, accumulate 12-16 reps not for time.
16 knees to elbow.
+
For time:
Run 800m
16 ring rows
20 box jumps
24 cal assault
Run 400m
WOD: 10:55.9
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
12/2
A. Above the knee power clean x 1/below the knee power clean x 1, rest 1:30x6 complexes
65#, 75#, 80#, 80#, 82#, 82# failed this one.
B. Side plank; :40-:45 sec x 3
0:45 for all.
+
4RFT:
Row 350 m
7 Deadlift 115#
9 Burpees over the bar.
Round 1: 2:56.2
Round 2: 3:04.7
Round 3: 3:03.8
Round 4: 2:42.1
Total time: 11:47.1
+
:30 sec half pigeon x 2
10 glute bridges x 3, rest as needed
65#, 75#, 80#, 80#, 82#, 82# failed this one.
B. Side plank; :40-:45 sec x 3
0:45 for all.
+
4RFT:
Row 350 m
7 Deadlift 115#
9 Burpees over the bar.
Round 1: 2:56.2
Round 2: 3:04.7
Round 3: 3:03.8
Round 4: 2:42.1
Total time: 11:47.1
+
:30 sec half pigeon x 2
10 glute bridges x 3, rest as needed
Sunday, December 1, 2019
11/29
A. Pull ups, 1-2x5, rest 2 minutes
1 each time.
B. Single sided dumbbell rows with a 2 sec pause each at the end of the rep, 5-6x4, rest :30 sec between sides/rest 1:30 between reps.
30# (6) for all.
+
80-60-40
Jump rope singles
40-30-20
Cal bike
20-15-10
Sit ups
Total time: 14:16.7
Round 1: 6:25.3
Round 2: 4:49.6
Round 3: 3:01.5
+
upward dog stretch 5 breaths
downward dog stretch 5 breaths
rest :30 sec
x3
1 each time.
B. Single sided dumbbell rows with a 2 sec pause each at the end of the rep, 5-6x4, rest :30 sec between sides/rest 1:30 between reps.
30# (6) for all.
+
80-60-40
Jump rope singles
40-30-20
Cal bike
20-15-10
Sit ups
Total time: 14:16.7
Round 1: 6:25.3
Round 2: 4:49.6
Round 3: 3:01.5
+
upward dog stretch 5 breaths
downward dog stretch 5 breaths
rest :30 sec
x3
11/27
4 x 800m, 2:45 rest between reps
Round 1: 3:28.3
Round 2: 3:31.8
Round 3: 3:30.6
Round 4: 3:37.4
Round 1: 3:28.3
Round 2: 3:31.8
Round 3: 3:30.6
Round 4: 3:37.4
11/26
A. Tempo back squat, 3-4 reps x 4 sets @ 33x1, rest 2 minutes
85#, 105# for last 3 sets. 4 reps each time.
+
12 min AMRAP:
10 sit ups
12 cal bike
6 front squats at 55# (took from rack even though shouldn't have)
Round 1: 2:30.4
Round 2: 2:13.1
Round 3: 2:19.1
Round 4: 2:17.3
Round 5: 2:17.6
5 full rounds plus 10 sit ups.
+
:30 sec couch
:30 sec half pigeon
x 2
85#, 105# for last 3 sets. 4 reps each time.
+
12 min AMRAP:
10 sit ups
12 cal bike
6 front squats at 55# (took from rack even though shouldn't have)
Round 1: 2:30.4
Round 2: 2:13.1
Round 3: 2:19.1
Round 4: 2:17.3
Round 5: 2:17.6
5 full rounds plus 10 sit ups.
+
:30 sec couch
:30 sec half pigeon
x 2
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