5AM
Strength: Overhead Squat 5-5-5-3-3-3
95x5, 115x5, 125x5, 135x3, 140x3, 145x3
WOD: "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)
Time: 13:40
Wednesday, January 30, 2013
Wednesday, January 30, 2013
Workout
5AM
Strength: Overhead Squat 5-5-5-3-3-3
95x5, 115x5, 125x5, 135x3, 140x3, 145x3
WOD: "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)
5AM
Strength: Overhead Squat 5-5-5-3-3-3
95x5, 115x5, 125x5, 135x3, 140x3, 145x3
WOD: "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)
Tuesday, January 29, 2013
Tuesday, January 29, 2013
Workout
6:30PM
Clean and Jerk
(95x3 cleans +1 jerk)2, (105x3+1)2, (115x3+1)2, (125x3+1)2, (135x3+1)2
Push press
135x5x5
6:30PM
Clean and Jerk
(95x3 cleans +1 jerk)2, (105x3+1)2, (115x3+1)2, (125x3+1)2, (135x3+1)2
Push press
135x5x5
Monday, January 29, 2013
Workout
5:30PM
Shoulder Press
5-5-5-3-3-3
95x5, 105x5, 115x5, 125x3, 135x3, 145x0 (two attempts)
Really tired today. Skipped conditioning.
5:30PM
Shoulder Press
5-5-5-3-3-3
95x5, 105x5, 115x5, 125x3, 135x3, 145x0 (two attempts)
Really tired today. Skipped conditioning.
Friday, January 25, 2013
Friday, January 25, 2013
Workout
9AM
Strength: Power Snatch 3-3-3-1-1-1
75x3, 95x3, 105x3, 115x3, 125x0, 125x1, 135x1
WOD: 5 rounds for time:
- 10 Burpees
- 5 Power Clean (135/ 95#)
- 10 Toes to Bar
Time: 8:13
9AM
Strength: Power Snatch 3-3-3-1-1-1
75x3, 95x3, 105x3, 115x3, 125x0, 125x1, 135x1
WOD: 5 rounds for time:
- 10 Burpees
- 5 Power Clean (135/ 95#)
- 10 Toes to Bar
Time: 8:13
Thursday, January 24, 2013
Thursday, January 24, 2013
Workout
5:30PM
Skill: Dips. Bar or Rings.
Accumulate 40 reps in as few sets as possible. 1-3 min rest between sets
WOD: "Diane"
21-15-9:
- Deadlift (225/ 155#)
- Handstand Push Ups
5:30PM
Skill: Dips. Bar or Rings.
Accumulate 40 reps in as few sets as possible. 1-3 min rest between sets
WOD: "Diane"
21-15-9:
- Deadlift (225/ 155#)
- Handstand Push Ups
Time: 10:??
That sucked! Actually the deadlifts were no problem, but the handstand pushups were horrible--as always once I hit the wall I was all done.
Wednesday, January 23, 2013
Wednesday, January 23, 2013
Workout
4:30PM
Strength: Back Squat 3-3-3-1-1-1
205x3, 225x3, 240x3, 240x1, 260x1, 275x1
WOD: On the minute for 10:00:
- Odd Minutes: 10 Kettlebell Swings(53#)
- Even Minutes: 3 Snatches @95#
4:30PM
Strength: Back Squat 3-3-3-1-1-1
205x3, 225x3, 240x3, 240x1, 260x1, 275x1
WOD: On the minute for 10:00:
- Odd Minutes: 10 Kettlebell Swings(53#)
- Even Minutes: 3 Snatches @95#
Tuesday, January 22, 2013
Tuesday, January 22, 2013
Workout
6:30PM
Snatch (75, 85, 95, 105, 110)4
Snatch drop 3x5
45, 65, 75, 75, 75
EMOM for 15:00
3 Snatches@70, 3 28" box jump
6:30PM
Snatch (75, 85, 95, 105, 110)4
Snatch drop 3x5
45, 65, 75, 75, 75
EMOM for 15:00
3 Snatches@70, 3 28" box jump
Monday, January 21, 2013
Monday, January 21, 2013
Workout
9AM
Strength: Floor Press 3-3-3-1-1-1
165x3, 185x3, 195x3, 200x1, 205x1, 215x1
WOD: For Time
21-15-9:
- Power Clean (95/65#)
- Wall Ball shots
Time: 4:08
9AM
Strength: Floor Press 3-3-3-1-1-1
165x3, 185x3, 195x3, 200x1, 205x1, 215x1
WOD: For Time
21-15-9:
- Power Clean (95/65#)
- Wall Ball shots
Time: 4:08
Friday, January 18, 2013
Friday, January 18, 2013
Workout
9AM
Strength: Power Snatch 3-3-3-1-1-1
95x3, 105x3, 115x3, 135x0, 1, 140x0,0,0
WOD: 3 rounds for time:
- 400m Run
- 10 Burpees
- 10 Sumo Deadlift Hight Pull (115#)
Time: 9:13
9AM
Strength: Power Snatch 3-3-3-1-1-1
95x3, 105x3, 115x3, 135x0, 1, 140x0,0,0
WOD: 3 rounds for time:
- 400m Run
- 10 Burpees
- 10 Sumo Deadlift Hight Pull (115#)
Time: 9:13
Wednesday, January 16, 2013
Wednesday, January 16, 2013
Workout
9AM
Strength: Back squat 5-5-5-3-3-3
185x5, 195x5, 205x5, 215x3, 225x3, 235x3
WOD: Reps of 12-9-6
- Overhead Squat
- Front Squat
- Jerk (push, split, behind the neck)
9AM
Strength: Back squat 5-5-5-3-3-3
185x5, 195x5, 205x5, 215x3, 225x3, 235x3
WOD: Reps of 12-9-6
- Overhead Squat
- Front Squat
- Jerk (push, split, behind the neck)
8:3? @105 then 95#
Tuesday, January 15, 2013
Tuesday, January 15, 2012
Workout
6:30PM
Clean and Jerk
(105x3+1)2+(115x3+1)2+(125x3+1)3
Front Squat
160x5, 155x2x5 (long pause at the bottom)
6:30PM
Clean and Jerk
(105x3+1)2+(115x3+1)2+(125x3+1)3
Front Squat
160x5, 155x2x5 (long pause at the bottom)
Monday, January 14, 2013
Monday, January 14, 2013
Workout
6:30PM
Strength: Floor Press 5-5-5-3-3-3
135x5, 155x5, 165x5, 175x3, 185x3, 195x3
WOD: AMRAP in 10:00:
-10 Push Presses (95/65#)
-20 yard Bear Crawl
8 rounds +4 push presses
6:30PM
Strength: Floor Press 5-5-5-3-3-3
135x5, 155x5, 165x5, 175x3, 185x3, 195x3
WOD: AMRAP in 10:00:
-10 Push Presses (95/65#)
-20 yard Bear Crawl
8 rounds +4 push presses
Friday, January 11, 2013
Friday, January 11, 2012
Workout
9AM
Strength: Push Press 3-3-3-1-1-1
135x3, 155x3, 165x3, 175x1, 185x0, 1; 195x0, 0
Conditioning: For Time:
- 10 Box Jumps - games style (24/20″)
- 1 Deficit Push Up (hands on 25# bumpers or hand release)
- 9 Box Jumps
- 2 Push up
- 8 Box Jumps
- 3 Push up
….
- 1 Box Jump
- 10 Push up
9AM
Strength: Push Press 3-3-3-1-1-1
135x3, 155x3, 165x3, 175x1, 185x0, 1; 195x0, 0
Conditioning: For Time:
- 10 Box Jumps - games style (24/20″)
- 1 Deficit Push Up (hands on 25# bumpers or hand release)
- 9 Box Jumps
- 2 Push up
- 8 Box Jumps
- 3 Push up
….
- 1 Box Jump
- 10 Push up
Time: 3:55 including a short break to tie my shoe
Thursday, January 10, 2013
Workout
4:30PM
Skill: MuscleUps on the minute for 10:00. Try to improve from last week
2x8, 1x1, 0x2
Strength: Front Squat 3-3-3-1-1-1
135x3, 155x3, 165x3, 185x1, 195x1, 205x1, 215x1, 225x0
4:30PM
Skill: MuscleUps on the minute for 10:00. Try to improve from last week
2x8, 1x1, 0x2
Strength: Front Squat 3-3-3-1-1-1
135x3, 155x3, 165x3, 185x1, 195x1, 205x1, 215x1, 225x0
Still recovering from the flu and having a newborn in the house. Didn't improve on my muscle-ups this week but I think I will next. I need to remember to stay looser at the bottom and utilize more swing.
Thursday, January 3, 2013
Thursday, January 3, 2012
Workout
4:30PM
Skill: 2 Muscle Ups on the minute for 10:00
Use whatever scaling variation and rep scheme necessary to complete the workout and then try to maintain it for the entire 10 min. Scaling up options may be to do strict weighted pull ups or muscle ups. Scaling down may be banded pull ups or negatives. Whatever version you choose, it needs to be measurable so you can improve on it the following week.
2x8, 1x1, 1x0
Conditioning: 3 Rounds
- 15 Hang Power Snatch (95/ 65#)
- 400m Run
Time: 9:21
4:30PM
Skill: 2 Muscle Ups on the minute for 10:00
Use whatever scaling variation and rep scheme necessary to complete the workout and then try to maintain it for the entire 10 min. Scaling up options may be to do strict weighted pull ups or muscle ups. Scaling down may be banded pull ups or negatives. Whatever version you choose, it needs to be measurable so you can improve on it the following week.
2x8, 1x1, 1x0
Conditioning: 3 Rounds
- 15 Hang Power Snatch (95/ 65#)
- 400m Run
Time: 9:21
Wednesday, January 2, 2013
Wednesday, January 2, 2013
Workout
4:30PM
Strength: Front Squat 5-5-5-3-3-3
45x5, 135x5; 155x5, 175x5, 175x5, 185x3, 195x3, 195x3
Conditioning: Every minute for 10:00:
- 3 Kettlebell Swings- Rt
- 3 Kettlebell Press- Rt
- 3 Kettlebell Snatch Balance- Rt
- 3 Kettlebell Swings- Left
- 3 Kettlebell Press- Left
- 3 Kettlebell Snatch Balance- Left
35#kb
It's been a little while since my last post. Been busy with the holidays and the birth of our new baby. I did do some hikes with my 20+ pound daughter on my back, a 5k run, Fran, and some power clean technique work over a few days, but didn't have the time to post about it. Hopefully I'll be back on a regular schedule now.
4:30PM
Strength: Front Squat 5-5-5-3-3-3
45x5, 135x5; 155x5, 175x5, 175x5, 185x3, 195x3, 195x3
Conditioning: Every minute for 10:00:
- 3 Kettlebell Swings- Rt
- 3 Kettlebell Press- Rt
- 3 Kettlebell Snatch Balance- Rt
- 3 Kettlebell Swings- Left
- 3 Kettlebell Press- Left
- 3 Kettlebell Snatch Balance- Left
35#kb
It's been a little while since my last post. Been busy with the holidays and the birth of our new baby. I did do some hikes with my 20+ pound daughter on my back, a 5k run, Fran, and some power clean technique work over a few days, but didn't have the time to post about it. Hopefully I'll be back on a regular schedule now.
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