[Tuesday] 9.26.17 Bench Press + Team WoD

Lunch
[A] Warm-up

[B] 16 min EMOM

Even: Squat Rep + Superset with 5 squat jumps

Odd: Rest

(60%) 2x9 (#225)

(70%) 2x6 (#265)

(80%) 2x4 (#295)

(85%) 2x2 (#315)

Done- Legs smoked

[C] 3 Rounds for Work

AD- 15 cals (Light recovery)

10 Tricep dips

PM

[A] Warm-up

[B] Bench press 5x2
135, 185, 225, 245, 265

[C]WoD

Team of 2
6 minute time cap
200 double unders
100 box jump overs

At the 8:00 mark

AMRAPx12
12 wallballs
Ascending ladder of
Hang cleans (135/95)
2-4-6-8-10....etc. 

*one partner does a whole round
*one partner rests
*both partners have to do the round of 2 reps before moving on to the round of 4 reps.. etc

4:22 + 15+23

[Monday] 9.25.17 OHS + Fran

PM
[A] Warm-up

[B] OHS 5x2

135, 155, 185, 205, 225(1)

[C]"Fran"
21-15-9
Thrusters (#95)
Pull-ups

4:49

[Sunday] 9.24.17 Body Attack

PM
[A] 55 minutes of Body Attack @ Golds Gym South

[Saturday] 9.23.17 AM Hot Yoga

AM
[A] 60 minutes Hot Power Yoga @ Murfreesboro South

[Friday] 9.22.17

PM

[A] Warm-up

[B] Push Jerk  5x3

135, 155, 185, 225, 235

[C] WoD

800m run 

30 Cal. Row
25 Barfacing burpees
20 Clusters (#115)

9:58

[Wednesday] 9.20.17 Squat Snatch + WoD

PM

[A] Warm-up

[B] Squat snatch 5x1
115, 135, 155, 175, 185

[C] Wod

12-9-6-3
Burpee box jump over
Squat snatch (@75% of 1 rep)

15:38

Squat snatch was rough and slow. #150. Winded, seemed to get better pulls the more tired I became.

[Tuesday] 9.19.17 Front Squats + Metcon

PM
[A] Warm-up

[B] Front squats 5x2
155, 185, 225, 245, 275

[C] 12 min AMRAP
15 Wallballs
10 HSPU
5 Deadlifts (#275)

5+13

[Monday] 9.18.17 Lunch Cardio + PM Snatch/Metcon

Lunch
[A] 50 minute TABATA style work with cardio between sets

PM
[A] Warm-up

[B] Snatch DL+ Snatch high pull + Power snatch  x6

95, 115, 135, 155, 165, 165

[C] Metcon
1k row
12 burpees over the rower
14 sit-ups 

Rest 5:00 

1k row
2 laps farmer carry(#53)
16 box jumps (24")

16:20

[Saturday] 09.1617 Team Wod + Midline Work

AM
[A] Warm-up

[B] Team WoD
4 Rounds for Time:
40 DL (#185)
30 Push-ups
20 Pull-ups

8:51; Partner was Todd. Round went sets of 10 DL, 15 Push-ups, 10 pull-ups. Round 4 got spicy

[C] Mid-line work with TJ
Pyramid Sled Pull (25 yards) and then Sled Push (25 yards)
Weight Scheme: 90, 135, 180, 225, 180, 135, 90

One partner working at a time; Other is performing :30 sec side plank R and :30 sec side plank L

Total work 18 minutes

[D] Bicep Curls

3x10 @ #30

[Thursday] 9.14.17 AM Track Session + G.I. Jane + PM Hot Power Yoga

AM

[A] Warm-up

[B] Track session
3x800m
rest 1:1

3:33, 3:17, 3:17

[C] "G.I. Jane"
100 burpee pull-ups for time

19:05

PM
[A] 60 minutes of Hot Power Yoga

[Wednesday] 9.13.17 Squat Clean + Team WoD

PM

[A] Warm-up

[B] Squat clean 5x1
135, 185, 225, 245, 265

[C] Teams of 2 

For time:
150 wallballs
250 cal. Row

*both partners working at the same time. If the wallball drops. Partners switch. Did 25 wall balls and the swtiched. Was done at 6:03 with 131 cals

12:13

[Tuesday] 9.12.17 Back Squat + MetCon

AM

[A] Warm-up

[B] Back squat 5x2
225, 285, 315, 335, 345

[C] 10 rounds for Time:

1 lap with pinch plate hold 25#/hand
8 Power snatches (#75)
20 Double unders

24:54

All power snatches and DU were UB

[Monday] 9.11.17 Complex + MetCon

PM

[A] Warm-up

[B] Clean DL + Clean high pull +Power clean  x6

135, 155, 185, 195, 205, 225

[C] 12 min AMRAP 

800m run buy in
In remaining time
4 Power cleans (#155)
8 Wallballs (#20)

10+4

[Saturday] 9.9.17 Hot Yoga + Team WoD

AM
[A] Hot Yoga
Power 60- Hot Yoga @ Murfreesboro South

[B] Team Wod
4 Rounds for Time:
80 DU
30 S2OH
20 Squat Cleans

Teamed up with TJ- Only got half way through before having to be called to the front. Work was going well. Broke it up into 40 DU, sets of 5 then switch.

[Friday] 9.8.17 5 Mile Run

PM
[A] 5 mile run

46:56

[Thursday] 9.7.17 Gymnastics + MetCon

PM

[A]Warm-up

[B] Gymnastics Conditioning
4 sets of
4 weighted strict pull ups
4 Kipping c2b
4 bar muscle transitions (Jumping off 30" box)

[C] Met-Con
For time:
50 man makers (#50)
Every 2 minutes 30 double unders

Only have #45. Only completed 34 reps. Left shoulder gave out, and I hung it up. Upset, but it is whatever

[Wednesday] 9.6.17 Deadlift + MetCon

AM

[A] Warm-up

[B] Deadlifts 5x3 
225, 275, 315, 365, 405

[C] MetCon

3 rounds:
400m run
40 GHD sit-ups
7 Deadlifts (#405)

2+400m + 19 GHSU

[Tuesday] 9.5.17 OverHead Squat + Metcon

PM

[A] Warm-up

[B] O.H. Squats 5x3

115, 135, 155, 185, 185

[C] Met-Con
17 min AMRAP:

25 KBS (#53)
20 goblet squats
15 box jumps

5+30

[Wednesday 8.30.17 DT with a Twist

PM
[A] Warm-up

[B] Met-Con
400m run
2 rounds of DT
400m run
2 rounds of DT
400m run
2 rounds of DT
400m run

*1 round of DT=
12 DL (#155)
9 hang cleans
6 shoulder to over head

17:22

[Tuesday] 8.29.17 Bench + 12.1 Open

PM
[A] Warm-up

[B] Bench Press 5x3
135, 185, 225, 235, 245

[C] Open 12.1
7 min AMRAP
Burpee to 6" Target

83

[Monday] 8.28.17 Front Squats + MetCon

PM

[A] Warm-up

[B] Front Squats 5x3

135, 185, 225, 245, 255

[C]5 rounds FT:

20 wallballs
15 pull ups
10 HSPU