Evolve.
Wednesday, February 12, 2014
Monday, February 10, 2014
9 - 15 February
Sunday:
[WU] EMOM 1 "Cindy" 5 Mins
then on top of min:
2 "Cindy's" for time:
Time: 1:59rx
[1] "Amanda"
9-7-5
- Muscle Ups (9=5+4; 7=4+3; 5=3+2)
- Snatch (squat) 135lbs (1 rep at a time)
Time: 7:37rx
[2] *Strength
5-5-5-5-5
- Snatch Grip Deadlifts
Weights: 205-225-245-265-275
- Strict Press
Weight: 95-95-115-125-135
[3] *Speed Work
10-10-10-10-10
- Banded Jumping Squats w/Barbell (Red Band)
- GHD Situps
Monday:
[1] Chiropractor
Tuesday:
[1] Rest Recovery
Wednesday:
[1] USAF Exercise. Too much work/stress. No time to WOD.
Thursday:
[1] USAF Exercise. Too much work/stress. No time to WOD.
Friday:
[1] *In groups of two (Find Your Valentine!)
14 Min AMRAP
12 Wallballs
10 Pushups
8 Knees To Elbows
6 Burpees
4 Deadlifts @ 275/155
*Partners alternate each movement. (P1 = wallballs, then P2 = pushups, then P3 = KTE...etc)
Score: 6+37rx
[2] 10mins EMOM
5 Pullups
+1 Bar Muscle UP
10 Pushups
15 Airsquats
Complete.
[3] Coaching
[4] *In groups of two (Find Your Valentine!)
14 Min AMRAP
12 Wallballs
10 Pushups
8 Knees To Elbows
6 Burpees
4 Deadlifts @ 275/155
*Partners alternate each movement. (P1 = wallballs, then P2 = pushups, then P3 = KTE...etc)
Score: 6+12
Saturday:
[1] For Time:
10-8-6-4-2
- 155lb OH Lunges
- Muscle Ups
- 30" Box Jumps
Time: 13:19rx
~ 3 min rest ~
[2] 2x25 GHD Situps
For time:
40 Wall Ball Shots (30/20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups
For Time:
Reps 10 to 1
UB 30lb Wallballs
UB 70lb KB Swings
C.
Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Rest exactly 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
15 Handstand Push-Ups
60 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)
10-9-8-7-6-5-4-3-2-1
Clean & Jerk. Start 135lbs, add 10lbs each round
100-200-300....1000m
Row for meters alternating with C&Js
[WU] EMOM 1 "Cindy" 5 Mins
then on top of min:
2 "Cindy's" for time:
Time: 1:59rx
[1] "Amanda"
9-7-5
- Muscle Ups (9=5+4; 7=4+3; 5=3+2)
- Snatch (squat) 135lbs (1 rep at a time)
Time: 7:37rx
[2] *Strength
5-5-5-5-5
- Snatch Grip Deadlifts
Weights: 205-225-245-265-275
- Strict Press
Weight: 95-95-115-125-135
[3] *Speed Work
10-10-10-10-10
- Banded Jumping Squats w/Barbell (Red Band)
- GHD Situps
Monday:
[1] Chiropractor
Tuesday:
[1] Rest Recovery
Wednesday:
[1] USAF Exercise. Too much work/stress. No time to WOD.
Thursday:
[1] USAF Exercise. Too much work/stress. No time to WOD.
Friday:
[1] *In groups of two (Find Your Valentine!)
14 Min AMRAP
12 Wallballs
10 Pushups
8 Knees To Elbows
6 Burpees
4 Deadlifts @ 275/155
*Partners alternate each movement. (P1 = wallballs, then P2 = pushups, then P3 = KTE...etc)
Score: 6+37rx
[2] 10mins EMOM
5 Pullups
+1 Bar Muscle UP
10 Pushups
15 Airsquats
Complete.
[3] Coaching
[4] *In groups of two (Find Your Valentine!)
14 Min AMRAP
12 Wallballs
10 Pushups
8 Knees To Elbows
6 Burpees
4 Deadlifts @ 275/155
*Partners alternate each movement. (P1 = wallballs, then P2 = pushups, then P3 = KTE...etc)
Score: 6+12
Saturday:
[1] For Time:
10-8-6-4-2
- 155lb OH Lunges
- Muscle Ups
- 30" Box Jumps
Time: 13:19rx
~ 3 min rest ~
[2] 2x25 GHD Situps
10 Min EMOM
5 Pull Ups
1 Bar Muscle Up
10 Push Ups
15 Squats
When the clock hits 10 Min
10 Min AMRAP
3 Muscle Ups (attempt unbroken)
6 HSPU (strict if you can)
16 Min EMOM
Min 1, 2, 3 – 7 Thrusters 95/65
Min 4, 5, 6 – 7 Thrusters 115/75
Min 7, 8, 9 – 7 Thrusters 135/85
Min 10, 11, 12 – 7 Thrusters 145/95
Min 13, 14, 15 – 14 Thrusters 95/65
Min 16 – AMRAP Thrusters 95/65
For time:
40 Wall Ball Shots (30/20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups
For Time:
Reps 10 to 1
UB 30lb Wallballs
UB 70lb KB Swings
C.
Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Rest exactly 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
15 Handstand Push-Ups
60 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)
10-9-8-7-6-5-4-3-2-1
Clean & Jerk. Start 135lbs, add 10lbs each round
100-200-300....1000m
Row for meters alternating with C&Js
Wednesday, February 5, 2014
2 - 8 February
*Deload week. Have a PT Test thursday too. Deloading load and/or intensity and time.
Sunday:
[1] 4 Mile Hike / Geocaching
Time: 2 hours
[2] Superbowl Sunday
Score: 43-8 SEAHAWKS WIN SUPERBOWL XLVIII !!!!!!!!!!!!!!!!!!!!
Monday:
[1] 5 Rounds for time:
6 Deadlifts @ 245lbs
12 HR Pushups
24 Double Unders
Time: 4:59rx
[2] 10 Burpee to Muscle Ups
Time: 1:56rx
Tuesday:
[1] 3 rounds for times:
Row 500m (1:42)
30 KB Swings @ 54lbs
Time: 3:32
-Rest 2:00 mins-
Row 500m (1:49)
30 Boxjumps @ 24"
Time: 3:36
-Rest 2:00 mins-
Row 500m (1:48)
30 Pistols
Time: 3:25
-Rest 1:00 min-
Row 1000m @ 75% effort / 1 Damper (Recovery)
Time: 4:29
[2] Deep foam roll and stretch
Wednesday:
[1] Pregame Recovery
Thursday:
[1] PT Test (Annual)
Height: 67.5
Weight: 162
Waist: 29
1 Min Pushups: 68
1 Min Situps: 71
1.5 Mile Run: 8:50
Friday:
AM:
[1] Army PT Test (MOCK)
2 Mile Run: 15:34mins (60% effort, like a recovery from previous day)
2 Mins Pushups: 71 (chest to floor)
2 Mins Situps: 60 (Army Standard)
PM:
[1] Coaching
Saturday:
[1] Rest/recovery
Sunday:
[1] 4 Mile Hike / Geocaching
Time: 2 hours
[2] Superbowl Sunday
Score: 43-8 SEAHAWKS WIN SUPERBOWL XLVIII !!!!!!!!!!!!!!!!!!!!
Monday:
[1] 5 Rounds for time:
6 Deadlifts @ 245lbs
12 HR Pushups
24 Double Unders
Time: 4:59rx
[2] 10 Burpee to Muscle Ups
Time: 1:56rx
Tuesday:
[1] 3 rounds for times:
Row 500m (1:42)
30 KB Swings @ 54lbs
Time: 3:32
-Rest 2:00 mins-
Row 500m (1:49)
30 Boxjumps @ 24"
Time: 3:36
-Rest 2:00 mins-
Row 500m (1:48)
30 Pistols
Time: 3:25
-Rest 1:00 min-
Row 1000m @ 75% effort / 1 Damper (Recovery)
Time: 4:29
[2] Deep foam roll and stretch
Wednesday:
[1] Pregame Recovery
Thursday:
[1] PT Test (Annual)
Height: 67.5
Weight: 162
Waist: 29
1 Min Pushups: 68
1 Min Situps: 71
1.5 Mile Run: 8:50
Friday:
AM:
[1] Army PT Test (MOCK)
2 Mile Run: 15:34mins (60% effort, like a recovery from previous day)
2 Mins Pushups: 71 (chest to floor)
2 Mins Situps: 60 (Army Standard)
PM:
[1] Coaching
Saturday:
[1] Rest/recovery
Monday, January 27, 2014
26 January - 1 February
Sunday:
[1] Birthday Burpees x 3: 84 Burpees completed
[2] 10 mins find today's 2RM Hang Snatch:
Weight: 95, 115, 135, 145, 155, 165
[3] 4 rounds for time
7 Muscle Ups
50 Double Unders
10 Power Snatches @105lbs 85lbs (I forgot the bar only weights 25lbs.)
10 OH Walking Lunges (total)
Time: 17:18
Monday:
AM:
[1] SQ PT: 18 Sprints (1:2 w:r) (this is 6 laps, each lap is 266m. Each spring is 266/3 uneven distance)
[2] Run 1 Mile: 5:50mins
[3] 20 Rep Squat
Weight: 225lbs
[4] 1xUB Muscle Up
Score: 7 muscle ups. (testing out a new setup at the AFB Gym.)
PM:
[1] 11 Min AMRAP
3 Power Snatches @ 135lbs
3 Burpee C2B Pullups
6 Power Snatches
6 Burpee C2B Pullups
9 Power Snatches @ 135lbs
9 Burpee C2B Pullups
etc...
Score: 4+6rx
----10 min Rest----
[3] Rope Climbs x 8, alternating with partner.
Time: 5:04
----1 min rest----
[2] For Time:
3 Power Cleans @ 185lbs
3 GHD Situps
6 Power Cleans
6 GHD Situps
9 Power Cleans
9 GHD Situps
Time: 4:48rx
Tuesday:
[1] Clean + 3 Front Squats:
Weight: 135, 155, 185, 185, 205, 205, 225, 235
[2] For Time:
15-12-9-6-3
Front Squats @ 155lbs
Strict HSPU w/ 45lb plates (4" deficit)
*Perform 25 ABMAT Situps between each round.
Time: ~13:15
Wednesday:
[1] Rest / Recovery Day
Thursday:
[1] OHS 3-3-3-3-3
Weight: 135, 155, 165, 185, 205
[2] CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats (120/90lbs)
10 Muscle-Ups
Score: 1 round +5 burpees (60 Burpees @ 5mins, 30 OHS *horrible)
Friday:
Coaching
Saturday:
[1] 6 Min EMOM (3 Rounds) *work up to 10 mins/5 rounds
1st Min: 15 UB Wallballs + 3 Muscle Ups
2nd Mn: 30 UB Double Unders + 3 Muscle Ups
[2] Snatch to max:
Weight: 135, 155, 165, 175, 185, 195(fail).
[3] 30 Snatches (squat) @ 165lbs (not for time, but constantly be moving)
Time: was about 20 mins. Was aiming more for perfect reps and 1 rep every 30-45 seconds
[4] 30 Bar Muscle Ups for time:
Time: 4:46 !!!
[1] Birthday Burpees x 3: 84 Burpees completed
[2] 10 mins find today's 2RM Hang Snatch:
Weight: 95, 115, 135, 145, 155, 165
[3] 4 rounds for time
7 Muscle Ups
50 Double Unders
10 Power Snatches @
10 OH Walking Lunges (total)
Time: 17:18
Monday:
AM:
[1] SQ PT: 18 Sprints (1:2 w:r) (this is 6 laps, each lap is 266m. Each spring is 266/3 uneven distance)
[2] Run 1 Mile: 5:50mins
[3] 20 Rep Squat
Weight: 225lbs
[4] 1xUB Muscle Up
Score: 7 muscle ups. (testing out a new setup at the AFB Gym.)
PM:
[1] 11 Min AMRAP
3 Power Snatches @ 135lbs
3 Burpee C2B Pullups
6 Power Snatches
6 Burpee C2B Pullups
9 Power Snatches @ 135lbs
9 Burpee C2B Pullups
etc...
Score: 4+6rx
----10 min Rest----
[3] Rope Climbs x 8, alternating with partner.
Time: 5:04
----1 min rest----
[2] For Time:
3 Power Cleans @ 185lbs
3 GHD Situps
6 Power Cleans
6 GHD Situps
9 Power Cleans
9 GHD Situps
Time: 4:48rx
Tuesday:
[1] Clean + 3 Front Squats:
Weight: 135, 155, 185, 185, 205, 205, 225, 235
[2] For Time:
15-12-9-6-3
Front Squats @ 155lbs
Strict HSPU w/ 45lb plates (4" deficit)
*Perform 25 ABMAT Situps between each round.
Time: ~13:15
Wednesday:
[1] Rest / Recovery Day
Thursday:
[1] OHS 3-3-3-3-3
Weight: 135, 155, 165, 185, 205
[2] CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats (120/90lbs)
10 Muscle-Ups
Score: 1 round +5 burpees (60 Burpees @ 5mins, 30 OHS *horrible)
Friday:
Coaching
Saturday:
[1] 6 Min EMOM (3 Rounds) *work up to 10 mins/5 rounds
1st Min: 15 UB Wallballs + 3 Muscle Ups
2nd Mn: 30 UB Double Unders + 3 Muscle Ups
[2] Snatch to max:
Weight: 135, 155, 165, 175, 185, 195(fail).
[3] 30 Snatches (squat) @ 165lbs (not for time, but constantly be moving)
Time: was about 20 mins. Was aiming more for perfect reps and 1 rep every 30-45 seconds
[4] 30 Bar Muscle Ups for time:
Time: 4:46 !!!
Tuesday, January 21, 2014
19 - 25 January
Sunday:
[1] For Time:
*Alternating between.
Reps of 1-2-3-4-5-4-3-2-1
Deadlift 315lbs UB
Reps of 2-4-6-8-10-8-6-4-2
Ring Dips (do as many as possible strict)
Time: 8:15rx
Monday:
[1] Strength/Squats
10 rounds; 1 round every 90 seconds
1 Front Squat + 2 Back Squats @ 275lbs
*After front squat, immediately rerack/rack to back and perform x2 backsquats.
[2] Tried to do snatches after... my body was just to much and motivating to proceed was lacking.
Tuesday:
[1] 5 Rounds for time:
3 Power Snatches @ 155lbs
6 Boxjumps @ 24"
25m Farmers Carry @ (per hand) 54lbs w/ Grandfather Clock Grips
Time: 9:37rx (Went at smooth controlled pace. Worked more on perfect technique. Missed 1 Snatch.)
[2] Soccer:
Score: Lost. 4-3
Wednesday:
[WU] Deadlift: 1x315
[1] 6 Rounds:
1 Clean + 1 FS @155lbs
1 Hang Clean + 3 FS @155lbs
12 Burpees
10 K2E
Time: 12:39rx
Thursday:
[1] 15 Min AMRAP
Row 250 (750 for first round)
20 Situps
15 KB Swings @ 70lbs
10 Strict Ring Dips
Score: 3+272rx
---15 min rest, or so---
[2] CrossFit.com Workout
AMRAP 20 Mins
21 Bench Press @ 135lbs
21 L Pullups
Score: 2+34rx
Friday:
AM:
[-] Sprint 1 Lap part of SQ/MSG Sports Day. 266M @ 38 seconds.
PM:
Rest/Recovery.
Saturday:
[1] Rest/Recovery. OMG I feel horrible friday and today. Sleep and water
[1] For Time:
*Alternating between.
Reps of 1-2-3-4-5-4-3-2-1
Deadlift 315lbs UB
Reps of 2-4-6-8-10-8-6-4-2
Ring Dips (do as many as possible strict)
Time: 8:15rx
Monday:
[1] Strength/Squats
10 rounds; 1 round every 90 seconds
1 Front Squat + 2 Back Squats @ 275lbs
*After front squat, immediately rerack/rack to back and perform x2 backsquats.
[2] Tried to do snatches after... my body was just to much and motivating to proceed was lacking.
Tuesday:
[1] 5 Rounds for time:
3 Power Snatches @ 155lbs
6 Boxjumps @ 24"
25m Farmers Carry @ (per hand) 54lbs w/ Grandfather Clock Grips
Time: 9:37rx (Went at smooth controlled pace. Worked more on perfect technique. Missed 1 Snatch.)
[2] Soccer:
Score: Lost. 4-3
Wednesday:
[WU] Deadlift: 1x315
[1] 6 Rounds:
1 Clean + 1 FS @155lbs
1 Hang Clean + 3 FS @155lbs
12 Burpees
10 K2E
Time: 12:39rx
Thursday:
[1] 15 Min AMRAP
Row 250 (750 for first round)
20 Situps
15 KB Swings @ 70lbs
10 Strict Ring Dips
Score: 3+272rx
---15 min rest, or so---
[2] CrossFit.com Workout
AMRAP 20 Mins
21 Bench Press @ 135lbs
21 L Pullups
Score: 2+34rx
Friday:
AM:
[-] Sprint 1 Lap part of SQ/MSG Sports Day. 266M @ 38 seconds.
PM:
Rest/Recovery.
Saturday:
[1] Rest/Recovery. OMG I feel horrible friday and today. Sleep and water
12 - 18 January (temp)
Sunday:
[1] For Time:
Run 400m
10 Power Snatches @ 135lbs
Run 400m
10 Overhead Squats @ 155lbs
Run 400m
10 Power Cleans @ 185lbs
Run 400m
10 Front Squats @ 205lbs
Time: 18:57rx
[2] 1 Min Rest Then:
5 min EMOM
4 Muscle Ups
Monday:
AM:
[1] SQ PT: 30x30m Sprints
[2] Half Tabata Pushups & Situps (4 rounds tabata 20:10)
[3] 3x30sec planks
PM:
[1] Soccer Game
Score: WIN 5-3
Tuesday:
[1] Recovery Day
Wednesday:
[1] Lazy Recovery Day
Thursday:
[1] Soccer Game
Score: LOST 0-3
Friday:
AM:
[1] SQ PT:
5 Rounds for time:
Sprint 266m (1 Lap)
15 Walking Lunges (per leg)
15 Situps
15 Pushups
Time: ~6-9 mins
PM:
[1] Coaching: w/ Snatches & C2B Pullups
Saturday:
[1] For Time: (snatch all starting reps)
10 Bar Facing Burpees
20 OHS @ 75lbs
10 Bar Facing Burpees
20 OHS @ 95lbs
10 Bar Facing Burpees
15 OHS @ 115lbs
10 Bar Facing Burpees
15 OHS @ 135lbs
10 Bar Facing Burpees
10 OHS @ 155lbs
10 Bar Facing Burpees
10 OHS @ 165lbs
Time: 17:34rx
[2] Snatch:
Weight: 1x165, 1x175, 1x185, 1x185, 1x185
[1] For Time:
Run 400m
10 Power Snatches @ 135lbs
Run 400m
10 Overhead Squats @ 155lbs
Run 400m
10 Power Cleans @ 185lbs
Run 400m
10 Front Squats @ 205lbs
Time: 18:57rx
[2] 1 Min Rest Then:
5 min EMOM
4 Muscle Ups
Monday:
AM:
[1] SQ PT: 30x30m Sprints
[2] Half Tabata Pushups & Situps (4 rounds tabata 20:10)
[3] 3x30sec planks
PM:
[1] Soccer Game
Score: WIN 5-3
Tuesday:
[1] Recovery Day
Wednesday:
[1] Lazy Recovery Day
Thursday:
[1] Soccer Game
Score: LOST 0-3
Friday:
AM:
[1] SQ PT:
5 Rounds for time:
Sprint 266m (1 Lap)
15 Walking Lunges (per leg)
15 Situps
15 Pushups
Time: ~6-9 mins
PM:
[1] Coaching: w/ Snatches & C2B Pullups
Saturday:
[1] For Time: (snatch all starting reps)
10 Bar Facing Burpees
20 OHS @ 75lbs
10 Bar Facing Burpees
20 OHS @ 95lbs
10 Bar Facing Burpees
15 OHS @ 115lbs
10 Bar Facing Burpees
15 OHS @ 135lbs
10 Bar Facing Burpees
10 OHS @ 155lbs
10 Bar Facing Burpees
10 OHS @ 165lbs
Time: 17:34rx
[2] Snatch:
Weight: 1x165, 1x175, 1x185, 1x185, 1x185
Monday, January 6, 2014
5 - 11 January
Sunday:
[1] For Time:
14 Power Snatches @ 95lbs
14 Boxjumps, with step down only @ 30"
14 Power Snatches @ 95lbs
14 Boxjumps, with step down only @ 30"
7 Muscle Ups
7 Power Snatches @ 135lbs
7 Boxjumps, with step down only @ 30"
7 Power Snatches @ 135lbs
7 Boxjumps, with step down only @ 30"
14 Muscle Ups
Time: 13:06rx
[2] 20 Min EMOM
1 - Row For Calories, 15-20 Cal (15 Cal @ 40-47 Seconds)
2 - 30 Double Unders (30 DUs @ 15-25 Seconds)
Monday:
[1] WU: 4xPower Cleans (drop each rep)
Weight: 135, 155, 165, 165, 185, 205, 215
[2] 12 Min AMRAP
4 Power Cleans @ 185lbs (dropped every rep, hands on right away)
6 Burpees
8 Toes 2 Bar
Score: 9+2
*Continue to 12 rounds for time: 18:11rx
Tuesday:
[1] 20 Rep Squat + 10lbs from last week.
Weight: 275lbs
[2] 5 Rounds for time:
5 Parellette Handstand Pushups @ 4-6"
7 Wallballs @ 30lbs
5 Front Squats @ 165lbs
7 Wallballs @ 30lbs
Time: 18:37rx
Wednesday:
[1] Recovery/Rest Day
Thursday:
[1] Hang Power Snatch + Low Hang Power Snatch + 5 OHS
Weight: 95, 115, 135, 145, 155, 165lbs
[2] 15-10-5-10-15 (unbroken) reps of:
Overhead Squats @ 95lbs
Pullups
- 50 Doubleunders BETWEEN each round (200total)
Time: 7:41rx
Friday:
AM
[WU] HBBS: 10x45, 5x225, 5x225, 5x225, 3x275
[1] 20 Rep Squat: 275lbs x20
[2] Deadlifts: 10x225, 5x275, 3x315, 1x345, 1x365, 1x365
Saturday:
[1] "Cindy XXX"
As Far As Possible in 20 Mins UNBROKEN
10 Pullups
20 Pushups
30 Squats
15 Pullups
30 Pushups
45 Squats
20 Pullups
40 Pushups
60 Squats
25 Pullups
50 Pushups
75 Squats
30 Pullups
60 Pushups
90 Squats
Score:
[a] unbroken to 25/50 pushups @ 14:30 (2nd set of 25 pushups took ~2:00)
[b] @20:00mins; 1/60 pushups
[c] total time: 27:18mins (60 pushups took ~5:30) (All Movements except pushups UB)
[2] Deadlifts: 5x135, 5x225, 5x275, 5x315, 1x345, 1x345
[1] For Time:
14 Power Snatches @ 95lbs
14 Boxjumps, with step down only @ 30"
14 Power Snatches @ 95lbs
14 Boxjumps, with step down only @ 30"
7 Muscle Ups
7 Power Snatches @ 135lbs
7 Boxjumps, with step down only @ 30"
7 Power Snatches @ 135lbs
7 Boxjumps, with step down only @ 30"
14 Muscle Ups
Time: 13:06rx
[2] 20 Min EMOM
1 - Row For Calories, 15-20 Cal (15 Cal @ 40-47 Seconds)
2 - 30 Double Unders (30 DUs @ 15-25 Seconds)
Monday:
[1] WU: 4xPower Cleans (drop each rep)
Weight: 135, 155, 165, 165, 185, 205, 215
[2] 12 Min AMRAP
4 Power Cleans @ 185lbs (dropped every rep, hands on right away)
6 Burpees
8 Toes 2 Bar
Score: 9+2
*Continue to 12 rounds for time: 18:11rx
Tuesday:
[1] 20 Rep Squat + 10lbs from last week.
Weight: 275lbs
[2] 5 Rounds for time:
5 Parellette Handstand Pushups @ 4-6"
7 Wallballs @ 30lbs
5 Front Squats @ 165lbs
7 Wallballs @ 30lbs
Time: 18:37rx
Wednesday:
[1] Recovery/Rest Day
Thursday:
[1] Hang Power Snatch + Low Hang Power Snatch + 5 OHS
Weight: 95, 115, 135, 145, 155, 165lbs
[2] 15-10-5-10-15 (unbroken) reps of:
Overhead Squats @ 95lbs
Pullups
- 50 Doubleunders BETWEEN each round (200total)
Time: 7:41rx
Friday:
AM
[WU] HBBS: 10x45, 5x225, 5x225, 5x225, 3x275
[1] 20 Rep Squat: 275lbs x20
[2] Deadlifts: 10x225, 5x275, 3x315, 1x345, 1x365, 1x365
Saturday:
[1] "Cindy XXX"
As Far As Possible in 20 Mins UNBROKEN
10 Pullups
20 Pushups
30 Squats
15 Pullups
30 Pushups
45 Squats
20 Pullups
40 Pushups
60 Squats
25 Pullups
50 Pushups
75 Squats
30 Pullups
60 Pushups
90 Squats
Score:
[a] unbroken to 25/50 pushups @ 14:30 (2nd set of 25 pushups took ~2:00)
[b] @20:00mins; 1/60 pushups
[c] total time: 27:18mins (60 pushups took ~5:30) (All Movements except pushups UB)
[2] Deadlifts: 5x135, 5x225, 5x275, 5x315, 1x345, 1x345
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