Thrusday 3/19

Warm-up:
RPR, Movement Prep, Mobility

Training:
7 rounds AFAP of
7 Burpees
7 KBS - 70#
7 Box Jumps (Bench Height)
Farmers Carry - D/B @70#/hand
Rest 1 min b/t rounds.

Round times: 1:22-1:21-1:14-1:17-1:18-1:18-1:20

Thursday 2/6; Conditioning Day

Warm-up:
RPR and Movement Prep


Training:
A. 10 min Jump Rope - 1157 (+100 from yesterday)1400 in 12:04
B. 5 ME sets for time of:5 Russian KBS - 70#10 Burpees - AFAPRest/walk/jog 1 min b/t sets
Interval Work times/splits: :30, :30, :29, :30, :29

Notes:
My left shoulder seems to be the most prominent, limiting factor in the jump ropes at this time. It fatigue and almost cramps stopping the scapula/trap area. 

Although I was able to squeeze out another hundred skips compared to last time. I’m hoping my shoulder will get back in shape the more I do them.

KB and Burpee Intervals were about what I wanted. Had a few more rounds in the tank, but tomorrow’s WO looks to be pretty CNS heavy and I don’t want to be fried going into it.

Wednesday - 1/1/2020

A. Tempo Back Squat; 60% @ 30X1

135-185-235-275-275-275

B. 3 Sets of

10 KBS - 70# (Russian)

10 Burpees

10 Kipping Pull-ups

10 Burpees

10 Bench Jumps

Rest 3 min between sets

Work times

1. 2:08

2. 2:13

3. 2:27

Week of 7/24 - 7/30 - Vacay Week, Deloading

 Monday 7/25 - Sea Day 1

A. 500m Row + Bands + Shoulder Prehab

B. 10-1 w/ 50# DB of

DB Swing

GS

SLDL

Kosick Row

Walkout to push-up

5 rounds of:

C1. 30 sec Hollow Rocks

C2. 30 sec Windshield Wipers

C3. 30 sec Superman holds

C4. 30 sec ME Planks

Rest :30 sec

Thursday 7/28 - Roatan Island, Honduras

A. 500m Row

B. 12 min EMOM of

Even - 10 GS - 75# (10 x 10)

PUs - 8-10 Pull-ups (10-10-8-8-8-8-8)

C. 14 min EMOM of

Even - 10 DB Swings- 75#

Odd - 10 Push-ups

D. 10 min of Alternating Suitcase Carries - D/B Right, D/B Left

E. 5 rounds of Goblet Carries; 2 x D/B; rest 1 min

Friday 7/29

500m Rows

A. 3 sets of Tabata Rows 8; rest 3 min

B1. Hollow Rocks/Holds 

B2. Windshield Wipers 

B3. Superman 

B4. ME Plank hold

Saturday 7/30

A. 16 min EMOM of 

Odd - 10 Goblet Squat @ 75#

Even - 10 DB Swings @ 75#

B. 14 min EMOM of

Odd - 11 Push-ups

Even - 10 DB Rows/Arm

C. 10 min of Alternating Suitcase Carry - 75#

D. 5 rounds of Goblet Carry; 1min on, 1 min off

Week of 7/3 - 7/9 - Mad Cow Cycle 2, Week 4

Monday 7/4

A1. BS x 5 @ 45-95-135-185-215-240-265-285-310

A2. Band Work + BB Rows x 5 @ 1X13 @ 95-135-115-135-

B1. PC x 5 @ 95-135-165-170-175-180-185

B2. BB Press x 8 @ 45-65-85-105-105-105-105

C1. Ab Wheel x 14

C2. Kneeling Hip-thrust Throws x 5

C3. Fat Bar Timed Hangs - 30-45sec

D. 5 rounds of:

20 KBS @ 70#

Sprint 5-10-5 ladder

Rest 1 min

Wednesday 7/5

A1. BS x 5 @ 45-95-135-185-215-240-265-265

A2. Wtd PUs x 5 x 4 @ 70# + 4-4-3 (31 reps)

B1. Clean Pulls x 5 @ 95-135-170-185-200-215

B2. Scap Pull-Downs x 10/side (Green Band)

B2. Wtd. Push-ups x 10 @ BW-10-20-30-40-50

C1. Yoke Carry D/B @ 275# x 6

C2. Ball Slams x 10 @ 20#

D. 5 rounds of BB Complex @ 95#

5 rows

5 DL

5 HPC

5 FS

5 PP

5 BS 

Rest 1 min b/t sets

Friday 7/8

A. BS x 5-5-5-5-3-10 @ 45-95-135-185-215-240-265-285-320-265

B. PC x 5 @ 95-135-165-170-175-180-190-175

C1. Band Work + Ring Rows x 14

C2. HS Holds x 1min

C3.  BU KB press x 3-5 reps/hand @ 40#

D. Hill Sprints x 15 (walk back or :30 sec rest b/t)

E. Grip challenge - Plate Pinch (35#) or Upside down KB hold

Week of 5/23-5/27 - Mad Cow

Monday 5/23

A. BS - 5 x 5 @ 45-135-165-195-215-235-255-295

A2. OH Press - 5 x 10 @ 45-65-85-95-105-115-125

B1. BB Rows - 5 x 6 @ 95-115-135-155-175-195-215

B2. Ab Wheel - 5 x 10 @ (5+5 standing:kneeling)

C. 5 rounds of 

15 KBS - 70#

90# FW around the room

Rest 1:30

Wednesday 5/25

A1. BS x 5 @ 45-95-135-185-205-225-245-265-285-305-225x10 (60)
A2. BP x 10 @ 45-95-115-125-135-145-145-145-145-145 (100)
B. DL x 5 @ 135-225-275-315-365-405
C. Body Ring Rows - 10 x 10

Thursday 5/26

A. BS x 5 @ 45-95-135-185-205-225-245-245

B1.Press x 10 @ 45-65-85-95-105-115-125

B2. BB Row x 5 @ 95-145-165-185-205-225-185x8

C. 5 rounds, no break of BB Complex

8 HPC

8 FS

8 Press

8 BS

8 RDL

Saturday 5/28 - Hotel WOD

10 -> 1 of:

Goblet Squat

KB Snatch

Kosick Row

SLDL

Windmills 

Walk-out to Push-up

Week of 5/9 - 5/13

Wednesday 5/11

12 -> 1 @ 40#

KB Swings

Goblet Squats

SLDL (ea side)

Maxercist Row (ea side)

Walk-out to PU

Time: 28:12 (Z1 pacing)

Friday 5/13

A. EMOM for 20 min

12 GS - 70#

8 Pull-ups

B. EMOM for 20 min

12 KBS - 70#

5 Ring Push-ups + FLR

C. 3 rounds of

FW - 90#

Spring Break - 3/14 - 3/18

Monday 3/14

A. 20 min EMOM of

Odd-GS x 10 (60/30#)

Even - 10-15 BB Rows (65/135#)

B. 20 min EMOM of

Odd - 20 KBS (60/30#)

Even - Ring Dips/HRPUs x 5-8

Wednesday 3/16

A. 20 min EMOM of

7 DL - 315/135

7 Ring Pull-ups/Rows

B. 20 min EMOM

16 Goblet Lunges - 40# KB

5 Press (55/115)

C. 5 rounds of

12 Ab Wheel

3-5 BS Practice - 115#

Friday 3/18

A. 5 BS @ 155# EMOM for 12 min (95-115-135-155-155) 155x12mn

B. 5 HPC @ (95-115) 115x1min, 135x7min, 145x5min EMOM for 13 min

C. KB Circuit w/ 40# 5 sets of...

10 Maxercist Row - (5/side)

10 SLDL per side - (5/side)

10 OH Lunges - (5/side)

10 Press from Lunge Position - (5/side)

10 crushing curls

10 Windmills - (5/side)

@ Z1 pacing (focus on quality movements)

Time: 14:50ish

Week of 3/7 - 3/11

Monday 3/7

EMOM for 10 min

Odd - 5 DL TnG (315)

Even - 10 PUs

10 --> 1 w/ 55# KB of:

KBS 

SL DL

Maxercist Row 

Walk-out to PU

Thursday 3/10

A1. KB Press x 5/side - 25-35-45-55-55-55-55-55

A2. Goblet Box Step ups x 10/leg - 20-20-20-20-20-20-20

A3. Pendelay Rows x 5 - 95-145-155-155-155-155-155-155-155

60 Ball Slams - 20# (slow and steady)

50 Burpees (60 on accident)

40 T2B (10-10-8+2-5+1's)

30 KB Snatch - 70# (10-10-10)

90' FR walking lunge (45'R/45'L) - 70#* (14 steps each direction)

*rested bell on shoulder. Not a true FR hold.

Time: 16:10 (approximately)

Friday 3/11 

Open 16.3

7 min AMRAP of

10 PS - 75#

3 Bar MUs

Rounds: 5+2PS, finished round + 1 more after time (7 total)

Week of 2/29 - 3/4

Monday 2/29

A1. BS x 6 x 6 @ 65% 31X0; rest :20

135-185-235-255-255-255-255-255-255 (36@65%)

A2. PUs x 8; rest :20

8-8-8-8-8-5+1+1+1-5-5 (64)

A3. Dips x 8 rest 1 min

6-6-6-6-6-6-6-6 (48)

+

22 min EMOM

16 KBS - 70#

16 Alt. Split Lunge Jumps

Wednesday 3/2

A. 10 x 2PC+1C; rest 60-90 sec

155-155-170-170-185-185-200-200-215-215*

+

14 min AMRAP of

Waiter's Walk - 160' - 70# (switch hands @ halfway)

4 KB Snatch - 70# (alt 2&2)

6 Bar MU

8 DL TnG - 275#

10 TTB

3+6 Bar MU

Friday 3/4

A. 5 rounds of

10 ball slams - 20#

10 Press - 95-105-105-105-105-105-95

10 Pendelay Rows 95-135-145-155-165-175-135

B. 5 rounds of

20 Hollow Rocks

20 Windmills 

20 KBS - 70#

Week of 2/8 - 2/12 - Deload Week

Monday 2/8

A. 8 min EMOM of PC + PP - 135#

B. 10 -> 1 @ Z1 pace of

GS - 70#

Pull-ups - UB-UB-7+1-4+1+1-3+2-3+1-UB-UB-UB

Ring Dips - all UB

KBS - 70#

OH Lunges - 25# bumper (10-10-8-8-6-6-4-4-2-2)

T2B - UB

Wednesday 2/10

A. 6 rounds of (95#)

6 DL

6 BB Row

6 HPC

6 FS

6 Press

6 HR Push-ups

Rest approximately 60 sec

B. 30 TGU - 55# (7:15 on 1/29)

Time: 6:46-47 (- 0:28-29)

Friday 2/12

A. SA DB Press x 5

25-35-45-55-55-55-55-55

B. Conditioning 

30 FS - 135# (UB)

30 C2B Pull-ups (16-5-1's)

30 Burpees (slow n' steady)

30 T2B (5-1's)

Time: 7:29-30

C. 5 rounds of:

20 Russian KBS - 70#

FW DB - 70#/hand

Rest 1:00

D. Skill Practice

HS Walks

Week of 12/28 - 1/1

Monday 12/28

A. Strength: 

Back Squat - 5 x 8; rest 3 min

45-135-225-(275-295-315-335-355)

+3 from last time; taking a couple steps back due to variables. Don't want to miss reps. Hoping it will pay off in a few weeks.

B. Oly: 15 min for warmup and EMOM
1 x 10 Complex 1 (clean grip)
9 min EMOM Start at 100% of Strict Press max and increase weight each min if positions are correct
2 Power Clean 1 Push Press

95-135-155-165-185-195-200-205-210-215*-215-220*-225*-235*-245**-205-205*

*PC only

**PC+HPC only

C. Metcon: 15.3 retest
14min AMRAP
7 Ring MU (Scale: Bar MU)
50 Wallballs 20/14-10’/9′
100 DU

Rounds: 2 + 2 BMUs

Wednesday 12/30

Oly: 14min 
4min warmup
8min EMOM
2 Power Snatch Pause on catch for 1 count

45-95-115-135-155-155-165-165-165-155-155-165-155

*Notes: Shoulder felt gooey on the 2-3rd set of 165 so I backed off to 155 again

Strength: 12min 

4min to warm up then
4 x 4 x 80% Deadlift 90s rest

135-225-275-315-365-385-405-425-425*-425*-425*

*belted

Conditioning: 5 rounds 
60 yards shuttle run by 10yd
10 DB One Arm Alternating Power Snatch 70/55
10 Burpees

Time: 8:02

+

7min AMRAP
15 Abmat situps
12 Hand Release Pushups
9 C2B Pullups

Rounds: 4+15+8

Friday 1/1

Oly/Strength: 20min 

A. 3 FS @ 75% EMOM for 10 min - 245#

B. 4 x 4 x 80% Strict Press 90s rest - 45-95-115-145-145-145-145

C. 5 x 3 x 70% Push Press 1 min rest - 135-165-185-185-185-185*-185*

*lost form rep 3 of oflast two sets. Ended up having a catch to it.

Auxiliary: 10min
2 Rounds of:
10 Strict T2B
6 Front rack reverse lunges 40%% of Back squat max (6 each leg) - 175#
8 BB bent over row AHAP - 185#

Conditioning: 10min AMRAP
7 Sh 2 OH 135/95
10 T2B
7 Sh 2 OH 135/95
10 KB Swings 70/55

Rounds: 4 + 5th round after time

Week of 12/7 - 12/11

Monday 12/7

Oly:
5 min EMOM x Complex (HPS+S+OHS)

95-115-125-135-140-145-150-155*

7 min EMOM x Complex (PC+C+FS)

165-175-185-195-205-215-225

Strength: 15min
12 min EMOM - 3 Back Squat @ 305# (WU sets: 135-225-275)

Conditioning: "Unbroken 2.0"

7 rounds for time*:
4 HSPU
5 squat clean - 135/105#
6 CTB chin ups
7 KBS - 2pd

Time: 9:39*

*stopped @ 5 rounds due to failing on UB C2B Pull-ups in round 5 (3+2+1). Embarrassingly slower pace than the Rx'd dose from 2/14/14.

Wednesday 12/9

Strength: 15min
5 x 3 x 405# Deadlift; rest 2:00

EMOM: 5min
1 Clean Thruster 60% of max Clean - 165-165-175-175-185-185*
5 Strict Pullups

Conditioning: 12min AMRAP
5 Kipping C2B
10 Russian Swings 70/55
5 Kipping C2B
10 DB Thursters 35/15

Rounds: 6 rounds + 5 C2B Pull-ups + 10 RKBS

Training Outcome/Notes: 

did an extra thruster at 185 to make 2 reps at each rep

Had to break C2B PUs 4+1 on second set in 6 th and first set in 7th

Finished last round after time expired.

Friday 12/11

A1. Front Squat - 5 x 3 

135-185-225-255-285-285-285-285-285

A2. Press - 5 x 5

45-95-105-110-115-120-125-130

Week of 11/23-11/27

Monday 11/23
A. 5 BS @ 275# EMOM x 20*
*hit 6 reps on set 20 - 27,775# moved in 19:24
+
10 min AMRAP of
7 Bar MUs*
640' shuttle - approx 9 lengths
*split Burpee BMUs into 7 Burpees + 7 BMUs (5+2, 3+2+1^-1, 2+1+1+1+1^+1)
^missed a rep b/t Estes two.
Rounds: 3 in 9:15; finished 4th in 13:44

Tuesday 11/24
Strength: Clean & Jerk
2 x 3 x 70% - 195, 195 (2PC/J+1C/J)
2 x 2 x 75% - 210, 210 (1PC/J+1C/J)
2 x 1 x 80% - 225, 225 (C/J)

+

3 rounds of DT @ 165#

12 - DL

9 - HPC

6 - PP

Time: 5:03

Thursday 11/25

5 sets of:

A1. FS - 5 x 3 @ 80% of 335#

135-185-225-250-275 x 3 x 6

A2. Strict HSPUs x 5

A3. 15 PUs - AFastAP - (butterfly kip) 15-15-15-20-20-20

A4. Bear Crawl - slow D/B

Rest 3-4 min b/t rounds

+

10 min AMRAP of

5 American KBS - 55#

10 Sit-ups

15 Body Squats

Rounds: 10+5+7...finished 11th AT.                                          

Training Week of 10/19 - 10/23

Monday 10/19
A1. 10 Back Squat; rest :30
135-185-245-265-295-315-335*-275
A2. WTD Pull-ups x 4-5; rest :30
BW-BW-25-35-45-55-65-75(3)
+
200 AB mat Sit-ups
EMOM - 5 PC/J @ 135#
Rounds/Time: 17:51

Wednesday 10/21
A. EMOM for 20 min
Odd - 3 cleans - not TnG 
135-165-185-185-195-195-205-205-215-215-225-225
Even - 10 Ring Dips
2-4-3-10-10-10-10-10-10-10-8+2-7+2+1-6+2+2
+
8 rounds for time of (scaled to 5 rounds due to time)*
10 alt PS - 70#
8 Strict PUs
6 DB Thrusters
Time: 16:30ish*

Friday 10/23
A. 1 FS every :50 for 21 rounds @ 315#
WU: 135-185-225-275-295
*belted on set 5-21 of 315#
+
B. 3-6-9*
Bar MU - UB-3+3-1's&2's w/ 3-4 misses sprinkled in
PS - 115#g
Time: 4:50
+
C. 10 rounds NFT of:
KB Press x 5/arm - 60#
10 Ring Rows 
15 Ab Wheel 
Wtd bag x 50-100
15 Swings - 60#

Training for Week of 9/16 - 9/20

Wednesday 9/16

A. 2 BS @20X1 q :45 sec for 20 rounds - 75% (305#)

+

B. 5-4-3-2-1 of

PC - 205# (All singles, form wasn't the greatest)

Bar MUs (2-1-1-1)*, (1-1-1-1), (1-1-1)*, (1-1), 1

*missed one

Time: 6:37

+

C. Standing AB Wheel 3-5 x 3; rest 60

5-5-5

Friday 9/18

Five rounds of:

A1. FS to a tough double; rest :20

135-185-225-245/-265-275-285-295-305*

A2. 8-10 strict chin-ups; rest :20

5-10-10-10-10-10-10(AT)

A3. 4 deficit HSPUs; rest 2:00 (On 45# bumper)

2-4-4-4-4-4

+

5 rounds of 

5 PC - 185#

10 Burpees

Time: 6:32

Sunday 9/20

A1. DL - 10 x 2; rest 1 min

135-225-315-365-395-415-435 x 2 x 12-13*

A2. WTD. Ring Dips - 4-5 x 8; rest 2 min

BW-15-25-35 x 4-5 x 10

5-5-5-5-5-4-4-4-4-4-3+1-3+1-3-8@BW

+

B1. 12 Pistol Squats (6leg) x 5; rest 1 min

15-22-30-40-60-60

B2. Ring Rows - 5 x15; rest 2 min

15-15-15-15-15

+

15 RFT of:

7 KBS - 70#

7 Ab Wheel - from knees

Time: 9:15*

*7 Rnds @ 4:05; 10 Rnds @ 6:03

Training for Week of 9/9 - 9/13

Wednesday 9/9

A1. 3 Back Squat @ 31X1; rest :30

135-225-275-315-335-335-335-335-335

A2. WTD Pull-ups x 2-3; rest :30

BW-20-30-40-50-60-70-80 x 3 + BWx16 (+1)

A3. Deficit (45# Bumper) HSPUs x 3; rest 2 min

3-3-3-3-3-3-3-3-3

+

B. 5 RFT of:

5 PC - 185#

10 GHD Sit-ups

Time: 5:33-6:33*

*approximation - lost track of when I started on the running clock.

Friday 9/11

A. 1 FS every :45 second for 20 rounds - (285#)

B1. Pendelay Row x 5 - 135-165-205-205-205-205-205-205

B2. Press x 5 - 95-115-135-135-135-135-135-135

B3. RDL x 10 - 135-165-205-205-205-205-205-205

Rest approx 20 sec b/t movements; 60:75 sec b/t rounds

+

C. 5 rounds of

5 standing Ab Wheel

10 American KBS

Rest 30 sec b/t rounds

Sunday 9/13

A. 22 min EMOM

Odd - 10 DL TnG @ 315 

10-10-10-10-10-10-10-10-10-10-10

Even - 8-10 ring Dips

10-10-10-8+2-8+2-6+1+1+1+1+1-5-5-5-5-5-(5-5-5 AT)

B. 5 Rounds for time of

10 FR Lunges - 65# 

10 Upright rows - 65#

Time: 3:30

Training for 9/2 - 9/7

Wednesday 9/2

A. 3 BS @20X1 q :45 sec for 20 rounds - 65-70% (285#)

+

B. 7 sets of the following Barbell Complex w/ 95#; rest 60 sec b/t sets

• 5 Rows
• 5 RDL
• 5 Hang PC
• 5 FS
• 5 Press
• 5 Back Squat

Total Time: 12:12 (WT approx 6:12)

C. Standing AB Wheel 3-5 x 3; rest 60

5-5-5

Saturday 9/5

Five rounds of:

Warm-up: PC practice - 185 x 3 x 3

A1. FS to a tough double; rest :20

135-185-225/255-265-275-285*-295*

A2. 8-10 strict chin-ups; rest :20

3-4-10-10-10-10-8+2 w/ kip

A3. 3 deficit HSPUs; rest 2:00 (On 45# iron + 10# bumper)

2-3-3-3-3-3-3

+

50 Tire Flips for time: 6:00-01

+

T2B x 10 x 5; rest 60-90 sec

Monday 9/7

A1. DL - 8 x 3; rest 1 min

135-225-275-315-365-385-405-405-405-405-405-405-405-405

A2. WTD. Ring Dips - 4-5 x 8; rest 2 min

BW-10-20-30-30-30-30-30-30-30-30

+

B1. Step-ups @ 24" - 8/leg w/ 60# KB x 5; rest 1 min

B2. Ring Rows - 5 x15; rest 2 min

+

C. 21-15-9

Russian KBS - 70#

Ab Wheel

Time: 3:27 (-1 sec)

Training Week of 8/19 - 8/23

Wednesday 8/19

A. 3 BS @30X1 q :45 sec for 20 rounds - 65-70% (275#)

+

B. 7 sets of the following Barbell Complex w/ 80#; rest 30-60 sec b/t sets

• 5 Rows
• 5 RDL
• 5 High Pulls
• 5 Hang PC
• 5 FS
• 5 Press
• 5 Back Squat

D. RKC Planks x 20 sec x 5; rest 30

Friday 8/21

Five rounds of:

A1. FS x 3 to a tough Triple; rest :20

135-185/-235-245-255-265-275

A2. 8-10 butterfly PUs; rest :20

3-4/10-10-10-10-10

A3. 5 HSPUs; rest 2:00

5-5-5-5-5

+

21-15-9 of

DL - 275#

GHD Sit-ups

Time: 3:29

Sunday 8/23

A1. DL - 5 x 5; rest 1 min

135-225-275-315-345-375-375-375-375-375

A2. WTD. Ring Dips - 4-5 x 5; rest 2 min

BW-10-20-30-40-50

+

B1. FR Lunges x 20 steps @ 135# x 5; rest 1 min

B2. Ring Rows - 5 x15; rest 2 min

+

C. 21-15-9

Russian KBS - 70##

Ab Wheel

Time: 3:28