Friday, October 25, 2013

Workout
10AM

SWOD
Rack Pull 3RM. Worked up to 345#

DWOD
Sindy

5 Strict Pull Ups
7 Push Ups
10 40# Sandbag slams

Tuesday, September 24, 2013

Workout

SWOD
Deadlift 3 RM (205x5, 245x3, 295x3, 315x3)
1 x max reps @ 80% of 3 RM (255x10)
50 Banded Good Mornings

DWOD
Complete 3 rounds for time:
Walking Lunge w/ 1.5 pood in each hand - 20 yards
Strict Pull Ups - 15 reps

Tuesday, August 20, 2013

Workout

SWOD

Squat 3x5@275

Press 3x5@140(PR)

DWOD
7 rounds for time:
7 One arm KB power snatch (RT) 35#
7 One arm KB power snatch (LT) 35#
7 Strict pull ups

Friday, August 16, 2013

Workout

SWOD

Power Cleans 5x3@160

DWOD
Complete:
3 x 10 Single Leg Alternating Bounds
then...
Complete 5 rounds:
Max Reps Hand Stand Push Ups
Max Reps Strict Pull Ups
*Rest as needed between efforts.

Wednesday, August 9, 2013

Workout

Strength
Deadlift 1x5@275 (2nd reset)

Conditioning
Sprint
6 x 70 yards
*Rest 30 seconds between reps
then...
As many reps as possible in 8 minutes of:
Pull Ups

Deadlifts felt horrible today. My entire posterior chain is smoked from previous day's training.

Wednesday, July 31, 2013

Workout
11AM

Strength
Deadlift 315x3, + x2

Conditioning
Death by pullups
2 Power Cleans @135 buy-in

Up to 8 pullups

Wednesday, June 19, 2013

Workout

Deadlift 5RM

Warmup to 325x1; 295x5

3x Max Rep Pullups
6, 11, 10

Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 75% of 3 RM Power Snatch (115)
Rest 2-4 minutes between sets.

Monday, June 10, 2013

Workout
8PM

Strength
Back Squat 3x5 (Reset #1)
240x3x5

Press
110x3x5

Conditioning
Complete 2 rounds:

1 minute - Max Rep 45 lbs DB Push Press
Rest 1 minute
1 minute - Max Rep Pull Ups
Rest 1 minute
1 minute - Double Unders
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds.

Wednesday, June 5, 2013

Workout

Strength:
Pullups 3x10
10, 10, 10

Conditioning:
.5 mile trail run
6x60yd hill sprint
.5 mile trail run

Wednesday, May 29, 2013

Workout
6PM

Deadlift 5RM
Reset #1

115x5, 185x5, 275x3, 285x5

Pullups 3x Max Reps
5, 12, 10

First reset of deadlift. It felt easy. Going up next time. Pullups weren't difficult but I felt the pulling on my right shoulder. I'll keep it going, though.

Wednesday, March 20, 2013

Strength: Deadlift 3-3-3-1-1-1
Warmup sets:
 135x5
 185x3
Work sets:
225x3
275x3
315x3
365x0
335x1
365x0

WOD: AMRAP in 10:00:
- 10 Deadlifts @225
- 8 Pull Ups
- 15 Wall Ball (20# to 10')

Monday, March 4, 2013

Workout
10AM

Strength:  Weighted Pull-up 3-3-3-1-1-1
20x3, 30x3, 40x3, 50x1, 60x1, 65x1, 75x0
WOD: 5 rounds for time
- 10 Wall Balls (20# to 10')
- 15 Pull Ups
- 20 Kettlebell Swings - Russian (70#)

Time: 10:15

EXTREME SORENESS IN RIGHT SHOULDER!

Monday, February 25, 2013

Strength:  Weighted Pull Up 5-5-5-3-3-3
bwx5, 10x5, 20x5, 30x3, 40x3, 45x3
WOD: 7 rounds:
- 7 Push Press@95
- 7 Chest to Bar Pull Ups
- 7 Burpees

Time: 8:55

Wednesday, February 13, 2013

Workout
5:30PM


Strength: Push Press 5-5-5-3-3-3
95x5, 115x5, 135x5, 155x3, 165x3, 175x3
WOD: For Time:
Reps of 9-6-3:
- Thrusters (95/65#)
- Strict Pull Ups
Then,
- 400m Run
Then, Reps of 3-6-9:
- Thrusters (95/65#)
- Strict Pull Ups

Time: 6:00

Tuesday, December 11, 2012

Workout
4:30PM


Strength: Deadlift 5 RM (add 5# from last week)
45x5, 135x4, 185x3, 225x3, 315x1, 325x5

Conditioning: As many rounds as possible in 12:00:
- 200m Run
- 10 Kettlebell Swings
- 10 Pull Ups

5 rds

Thursday, December 6, 2012

Workout
9AM


Strength: Front Squat 3x5 (add 5# from last time)
45x5, 95x4, 135x3, 170x3x5
                Floor Press 3x5 (add 1-5# from last time)
45x5, 95x4, 140x3, 165x5, 170x2x5
Conditioning: "Jackie"
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

Time: 8:45

Wednesday, November 28, 2012

Workout
6:30PM


Skill: Muscle Up Practice

Conditioning: "Chelsea"
Every minute on the minute for 30:00:
- 5 Pull Up
- 10 Push Up
- 15 Squat

Completed 20 minutes. The pushups were a killer

Tuesday, November 27, 2012

Workout
10AM


Strength: Deadlift 5 RM (add 5# from last time)
45x5, 135x5, 225x3, 295x2, 315x1
              Strict Pull Ups 3 x Max Reps between sets
8, 8, 8

Conditioning:For Time
21-15-9 reps of:
- Clean (95/65#)
- Box Jump (24"/20")

7:??

My low back was hurting today. I'll try 315 again next week.

Thursday, November 23, 2012

Workout
8AM

Strength: Push Press.  Find 3 rm
up to 185x1
Conditioning: "MANgie"
- 400m Run
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squats
- 400m Run

Done in teams of 2. Runs must be completed together while holding a 25/ 15# plate, either partner can hold the plate and it can be passed if needed. While one partner works the other holds the plate and it can not be placed on the ground.

Time: 15:18

Monday, November 19, 2012

Workout
4:30PM


Strength: Overhead Squat 3-3-3-3
45,95, 115, 115, 135, 135
                 Split Jerk 1-1-1-1
95, 115, 135, 165, 185

Conditioning: As many rounds possible in 8:00:
- 8 Pull Ups
- 12 Front Squats (95/65#)
- 50ft Bear Crawl


7 rounds