Thursday, November 7, 2013

Workout
4PM

SWOD
Push Press 3 RM (up to 165), 1 x max reps @ 80% of 3 RM (135x12)

DWOD
Complete 8 rounds:
Squats @ 80% (235#) of final set from last Thursday - 2 reps
Dynamic Push Ups - 10 reps

Monday, September 23, 2013

Workout
5:30PM

DWOD
Complete 10 rounds:
3 Box Overs w/ 20" box
15 yard sprint
*Rest is the walk back to the boxes
*For box overs...set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box, immediately transition into a 15 yard sprint.SWOD

Squat 10RM
135x10, 185x10, 225x10, 245x10, 255x10

Push Press 10RM
95x10, 135x10, 155x10, 160x4

Tuesday, July 23, 2013

Workout

Strength
Squats 3x5@265(PR)

Conditioning
10:00 AMRAP

3 Push Press@165, 155, 135
5 sandbag slams

Tuesday, June 11, 2013

Workout
8:30PM

Deadlift 5RM (reset #1)
285x5

Conditioning
Complete 3 rounds:
1 Muscle Clean then a Push Press...2 Muscle Cleans then 2 Push Presses...3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.

@115
5MC/5PP
4MC/4PP
3MC/3PP

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.

Monday, April 15, 2013

Workout
6:30PM

Strength:  Push Press 3-3-3-1-1-1
170x3, 180x3, 190x3, 205x1(pr), 215x0,0

WOD:  "Small DT"
3 Rounds for time:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks

*800m run

Monday, April 10, 2013

Workout


Strength: Push Press 5-5-5-3-3-3
135x5, 145x5, 155x5, 165x3, 175x3, 185x3

WOD: AMRAP in 10:00
- 5 Power Clean (155/105#)
- 7 Toes To Bar
-9 Wall Ball (20/14# to 10')

*Cash Out (Optional)
- 12 Muscle Ups for Time (if you have them)
-OR-
- 12/12 C2B Pull Up/ Strict Ring Dips for Time
(Cash out time starts exactly 2:00 after the WOD)

Tuesday, February 26, 2013

Workout
6:30PM

Clean & Jerk
(135x2, 145x2, 155x2)3

Push Press
155x2x3

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 20, 2013

Workout
5:30PM


Strength:  Push Press 3-3-3-1-1-1
95x3, 135x3, 155x3, 165x3, 175x3, 185x1, 195x1 (PR), 205x0

WOD: AMRAP in 12:00:
- 9 Hand Release Push Ups
- 12 Box Jumps (24") (Games Style, full open hip standing on top of box)
- 15 Sit Ups

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, 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

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

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

Time: 3:55 including a short break to tie my shoe

Monday, December 3, 2012

Workout
4:30PM


Strength: Back Squat 3 x 5 (+5 lbs from last time)
45x5, 95x4, 135x4, 225x4, 255x1; 240x3x5
                Shoulder Press 3 x 5 (+ 1-5 lbs from last time)
45x5, 65x4, 105x5, 110x2x5 (right-rear delt pain)

Conditioning: As many rounds possible in 10:00:
- 5 Push Press (115#)
- 5 Toes to Bar

Started Carb backloading yesterday and drinking coffee pre-workout. I felt great. I also didn't have the mid-shift last night and not pulling an all-nighter before heavy squats is an awesome feeling. 

Monday, November 26, 2012

Workout
5:30PM


Strength: Back Squat 3 x 5 (+5 lbs from last time)
45x5, 135x4, 185x3; 235x3x5
                Shoulder Press 3 x 5 (+ 1-5 lbs from last time)
125x3x5

Conditioning:  As many rounds as possible in 10:00:
- 7 Push Press (115/ 75#)
- 7 Sumo Deadlift High Pulls (115/ 75#)

6 rounds

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

Thursday, October 4, 2012

Workout
9:30AM


Strength: Front Squat 3 x 5 (begin around 70% of your 1rm)
45x5, 115x4, 135x3, 155x3x5
                 Floor Press 3 x 5 (begin around 75-80% of  your Bench Press 1rm)
45x5, 115x4, 135x3, 165x5, 145x2x5
Conditioning:  Tabata Mash Up:
- Air Squats
- Push Presses (75#)

Sleep
12AM-8AM (8 hours, restless)

Monday, September 10, 2012

Workout
4:30PM

Strength: Back Squat 3x5 (add 1-5# heavier than last week).  Max reps on last set
45x5, 135x4, 205x3, 225x2; 230x3x5

Conditioning:  5 rounds for time of:
- 10 Toes to Bar
- 10 Push Press (115#)
- 400m Run

Time: 17:35

Sleep

12AM-2AM (2 hours)

7AM-11AM (4 hours)

1PM-2PM (1 hour)

Nutrition

2AM banana, paleo muffin

11AM 4 eggs, kale, bacon
3PM cabbage, chicken, apple
5:30PM post-workout shake, sweet potato fries
6PM chuck roast, carrots
7:30PM cabbage, chicken, apple

Monday, Sunday August 20, 2012

Workout
6:30PM

Strength: Back Squat 3x5 (add 5# from last week). Max reps on the third set.
45x5, 135x4, 155x3, 185x2, 225x1; 220x2x5, 1x7

Conditioning:  For Time:
- 100 Push Presses (75#)
- 400m Run every time you put the barbell down

Time: 10:14

Sleep
12AM-2AM (2 hours)
6:30AM-10:30AM (4 hours)
3PM-4:30PM (1.5 hours)

Nutrition
2:30AM banana, salad, paleo pizza, chocolate chip cookie
11AM 4 eggs, kale, 4 bacon, sweet potato
4PM ribs, mixed greens
5PM protein shake
7:30PM post-workout shake
8PM chicken stir-fry

Feeling a little bit of cold symptoms coming on...