Friday 1-31-14

5 sets

 

5min on 2mins off

Row 200m
bear crawl 50m (subbed 30 sec on AD)
50 DU
Run 200m 

 

1/30/14 Thursday

3sets
30 sec max DU
rest 30sec
30 sec max wall walks
rest 30sec
30 sec max T2B
rest 3mins 

52/18/22
56/17/22
55/17/22

rest as needed

3sets
30sec max box jumps sd 24"
rest 30sec
30sec max burpee MU
rest 30sec
30sec max row meters
rest 3mins

15/5/155
16/4/160
16/4/156

rest as needed

2sets
30sec max clean and jerks 115#
rest 30sec
30sec max hang squat clean 115#
rest 2mins

9/9
10/9

1-28-14 Tuesday

8min cap
75 PS 75#
50 wall balls 20# 10' target
amrap MU 

Was flat on the PS and ran out of gas on the WB. Got 1 MU.
126 reps.

Rested 10 min - maybe needed more.

8min amrap open pace
3 thruster 105#
3 CTB chin ups
6
6
increase by 3 reps every round

98 Reps. Old PR at 100# was 125 reps during the open. Wth.

1/27/14 Monday

 3 sets:
PC TnG x 5 tough build per set
7 burpees AFAP
AD 30 sec MAX effort
rest 6 min

165,185, 185

+
3 sets:
5 PS TnG tough build per set
10 no pushup burpee box jumps 24"
Row 30sec max effort
rest 5 min

135, 135, 135

+
3 sets:
AD 40 sec 97% effort
rest 4 min all same pace 

Went hard.

1-25-14 Saturday

20 CTB chin ups
30 thrusters 95# 
Row 500m

4:01
rest 20mins

for time all out
20 CTB chin ups
30 thrusters 95# 
Row 500m
4:32

1-24-14 Friday

5sets (tough)
Run 400m
Row 500m
70 DU
rest 2mins

4:24
4:41
4:37
4:01 (ub du's)
4:57 (tripped up on du's

1-23-14 Thursday

3sets
30 sec max HSPU
30 sec max T2B
rest 3mins
18/18
19/18
20/19

rest as needed

3sets
30sec max MU
30sec burpees
rest 3mins 7/12
7/13
7/12

rest as needed

3sets
30sec max wall balls 20# 10' target
30sec max no push up burpee box jump on and overs 24"
rest 3mins
19/7
19/7
19/7

1-21-14 Tuesday THRUSTERS

8 min cap
5, 4, 3, 2, 1 for time
DL 345#
MU
amrap burpee MU remainder of time

3:42
22 muscle ups with remaining time.

rest as needed
 
8 min amrap open pace
10 thrusters 95#
20 T2B
10 thrusters 115#
15 T2B
10 thruster 145#
10 T2B
10 thrusters 165#
5 T2B

7:42 (First time with BB thrusters in weeks) Thumb under bar reduced pain.

1/20/14 Monday

A. Good morning @3211; 3, 3, 3, 3; rest 2-3mins 

135,185,185,185

B. Flat footed clean pull 1. 1. 1; rest 15sec/rest 3mins x 4 

185,235,285,335

+
5mins 80% effort FW 30m 100#/hand
15 HR pushups
rest 5mins 

5 rounds

7mins 90% effort AD 20cals
20 wall balls 20# 10' target rest 8mins

3+15 rounds
 
8mins 100% effort 15 PS 75# 30 DU

5 rounds. Old PR was 6+something (disappointed)


PM
Run 20-30 min

Sat-Turd-day 1/1814

Row 2k for time:
6:54 goal
7:10 was my time. No gas.


10 min time cap
60 Wallballs 20#/10'
40 Kettlebell swings 70#
20 burpees
AMRAP Chest to Bar pull-ups with time remaining

Scored 52 chest to bar

1/17/14 Friday

21, 15, 9
PC 95#
Burpee
Wall balls 20# 10' target
6:57

rest 20mins (rested 10)

5 RFT
9 T2B
12 S2O 95#
15 BJ SD 24"

7:52

Suck

1-16-14 Thursday

20min cap
Row 3k
400 DU
amrap MU 

Scored 4 Mu's - Tough. Underestimated that one.


PM
5, 4, 3, 2, 1
DL 345#
pHSPU 10"

1:50

1/14/14 Tuesday

4 sets
FS x 5 build per set tough; rest 10sec
MU cluster 2. 2. 2
rest 2-3mins 

135, 185, 235, 255
All smooth on MU

+
3 rounds for time
15 thrusters 50#/H DB
15 T2B

5:37
That one hurt.

1-13-14 Monday

13th AM
A. good morning @3211; 3, 3, 3, 3; rest 2-3mins  (up to 205)
B. HSC below knee 1, 1, 1, 1, 1; rest 2-3mins  (145,195,205, 245)
245 was a little ugly, had more though

+

8mins 80% effort
10 walking lunges
5 HSPU
5 PC 135#
rest 5mins 

7+14


8mins 90% effort
10 wall balls 20# 10' target
10 box jumps sd 24"
10 KBS 1.5pd
rest 10mins 

5+13

 8mins 100% effort
50 bar facing burpees
25 Goblet Squats #70
amrap CTB chin ups remainder of time 

56 C2B's


PM
20-30mins easy Z1 run 

1-11-14 Saturday

11th
AM
Row 500m 1:51/500m pace
rest 2min x 12 rest 5mins after 4th and 8th row

PM
A. Sn grip DL x 1/snatch pull x 1/hang snatch pull x 1/PS x 1; rest 2mins x 5-6 (work contact with hips) 
75-145

+ 

3, 2, 1, 3, 2, 1for time
Bar MU
PS 135#
Wall walk (Sub x 2 deficit HSPU's) (6,4,2,6,4,2)

4:20 (2:00 split)

+
3sets 80-90% effort
Run 400m
20 wall balls 20# 10' target
20 chin ups
20 unbroken DU
20 PC 115#
rest 3-4mins
same pace for all sets 

5:30
5:25
5:28

1/10/14 FRIDAY!

A. emom - back squat @20X1; 50%ish + bands x 2-3 - 10mins 

255 #


B1. DB thruster 20reps you pick weight; rest 10sec
B2. 3 unbroken MU; rest 10sec
B3. 10 CTB chin ups; rest 2mins x 3 
Smooth - all unbroken (Thruster 35# DB)
 

12mins 80-90%
10 DB 45# single arm overhead walking lunge right
10 T2B
10 DB 45# single arm overhead walking lunge left
FW 50m 100#/hand 

4 rounds + 20

Thursday 7-9-14

10 min AMRAP @85%:
9 cal row - damper 3
7 TTB
5 box jump (24")

rest 5 min

8+16

 

10 min  AMRAP

200m run

3 DL (315#)

4 burpees - jump to 8" 

 5 HSPU kipping

5 rounds plus 75 meters.

1-7-14 Tuesday

A. 14 min EMOM

odd - 30# wall balls - 12 reps to 10 ft
even - MU - 4 unbroken 

 

All Good and smooth. Worked on breathing.

 

B. 4 sets: 

safety bar squat x 5 build per set tough; rest 10sec 
amrap CTB chin ups - 2
rest 3mins active

225 B.S X 5

22, 22, 17, 19 on C2B (more grip - slipping off bar, could have done a few more)

 

+

12, 10, 8, 6, 4, 2 / per leg on step up - for time 
BB on back step up 135# alt legs per rep 20" 
T2B 

 

9:50? or 8:50.

Used a 16" box, 20" was too tall (Knee above hip)

1/6/14 Busy Monday

3PMA. paused good morning @3211; 2-3; rest 2-3mins x 4 
95/145/175/205


B. halting snatch DL pause 2-3sec at below knee + hips; 2, 2, 2, 2; rest 2-3mins 
145/195/245/245


8mins 85% effort 
Row 200m 
20 step ups 24"
10 CTB chin ups

4+100M 

rest 5mins 

8mins 85% effort 
10 PC 95# 
30 DU 
10 wall balls 20# 10' target 

4+30

rest 5mins 

8mins 85% effort 
12 GHD situps 
10 bar facing burpees 
8 Med Ball front rack forward lunge 80#

5+8

1-4-14 New Year Open

A. CL DL x 1/CL pull x 1/HCL pull x 1/PC x 1; rest 2mins x 5-6 (work contact with hips) 

B. 5 x 3 Power Clean @ 205

4 rounds for time
2 rope climbs 15'
5 DL TnG 275#
30 unbroken DU 
5:05

10 Min rest

Elizabeth
21-15-9
135# PC + RD
4:44 (4:14 PR)
Rest 1 Min
21-15-9
135# DL + HR Push-up
4:11
(Arms were dead)


PM
Row 500m 1:51/500m pace
rest 2min x 10 rest 4mins after 5th row 

Held all rows at or just a hair below 1:51
Felt good

1-3-14 It's a NEW YEAR!

3rd
A. emom - back squat @20X1; 50%ish + chains x 2-3 - 10mins 
No chains - used #185 each set

B1. CTB chin up x 12; rest 5sec
B2. 15 DB thrusters 50#/hand; rest 5sec
B3. CTB chin up x 12; rest 3mins x 3 
Went all unbroken sets
1:24
1:26
1:42
= 10:32 (mins 6 min for rest)

+
12mins 80-90%
3 wall walks
10 double KB FR reverse lunge 2pd/hand
10 T2B
10 BB front rack walk lunge 155#
3 burpee MU 

Did 6 strict deficit HSPU's (for wall walks)
135# FR Rev Lunge

3 rounds

Jan 2nd 2014

A. high hang snatch pulls straight arms; 2, 2, 2, 2, 2; rest 2mins 
B. RDL @3211; 3-4; rest 2-3mins x 4 

175*4
195*4
245*4
245*4
245*4

+ 

4sets 
8 KBS 2pd; rest 10sec 
6-8 wtd back ext @2022; rest 10sec
10 jump lunges switch legs each rep; rest 2mins 

+

5 sets 90% aerobic:
Run 200m 
30 DU 
15 air squats 
5 burpees 
rest 90sec 

1:29
1:24
1:24
1:23
1:25