[Tuesday] 12.25. 18 Insanity- Max Endurance Cario

PM
[A] Insanity video- 
Max endurance cardio- 50 minutes

[Monday] 12.24.18 EMOM's

AM
[A] Warm-up

[B] 20 min EMOM
Even: 40 DU
Odd: 10 K2E

[C] 15 min EMOM
Even: 10 Box jumps over (24"- clearing)
Odd: 10 GHSU

[Saturday] 12.22.18 12 Day of Christmas

PM

[A] Warm-up

[B] 12 Days of Christmas

1 Lap
2 Z-press (#20)
3 Goblet squats (#70)
4 Ring rows
5 Atomic sit ups (#45)
6 Burpees
7 KB swings (#53)
8 Air squats
9 HSPU- Holds
10 Wall balls (#20)
11 Box jumps (30")
12 KB snatches (#53)

[Friday] 12.21.18 Murph

PM
[A] Warm-up

[B] Murph
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats

Still rehabing. Did 20 rounds of 5/10/15 . Did pull-ups with green band. Slow but got everything done. First run was 9:30, second run was 10:35.

1:10:43

[Wednesday] 12.19.18 Front Squats + 20s Barbell Cycling

PM

[A] Front squats 5x5- Climbing
95, 135, 155, 165, 185

[B] Wod
For time
20 Deadlifts (#135)
20 Power cleans
20 Front squats
20 Push press (#95 b/c of shoulder)
20 Back squat

EMOM 4 burpees- Start with burpees
12 minute cap

87

[Tuesday] Core + Max DL + Partner Wod

PM

[A] Warm-up

[B] 10 minute row

[C] Run 1 mile

[D] 5 Rounds for work

50 yard sled push (#90)

10 GHSU

[E] 1RM Deadlift
135, 225, 275, 315, 365, 405

[F] Teams of 2:
200 DU
100 Box jump overs 

*6:00 cap 

At 8:00 mark 

AMRAPx12:00 

12 wall balls
Hang cleans (ascending ladder) (#155)

2-4-6-8-10etc 

*one partner will do a whole round then switch.
*both partners must do each round before moving on to the next round
Example: partner 1 does 12 WB and 2 HC
Then partner 2 does 12 WB and 2 HC
Then partner 1 does 12 and 4 and partner 2 does 12 and 4 etc etc.

4:47/ 6+7

[Monday] 12.17.18 Core + MetCon

PM

[A] Run 1 mile

[B] 5 rounds NFT of:
:30 hanging L-sit
5 strict pull-ups (with green bands)

[C]Mecton

For Time:

21-15-9
Cal row

Hanging knee raises

Straight into -

21-15-9
Cal. Row
KB snatches (#35)

14:47

[Saturday] 12.15.18 Hot Yoga

AM
[A] Hot Yoga- Golds Gyms Murfreesboro South
60 minutes Power Yoga

[Wednesday] 12.12.18 AM Cardio + PM Cardio

AM
[A] 10 minutes on bike

[B] Run 1 mile

[C] Biceps 4x 15
20, 25, 25, 25

PM
[A] Elliptical for 30 minutes

[B] RomWod

[Tuesday] 12.11.18 Body Weight- Upper Body

PM

[A] Max elevated push-ups x4
29, 16, 13, 10

[B] Max dips x 4 (Bench)
11, 11, 9, 8

[C] Max push-ups x4
12, 7, 6, 5

[D] Max decline push-ups x4
6, 5, 4, 4,  

[E] Max calf raises x4 (#40)
39, 31, 31, 31

[F] Run 1 mile

[G] RomWoD

[Monday] 12.10.18 Pull-ups

PM

[A] Warm-up- Run 1 mile

[B] Max regular pull ups x4 (Green band)
6, 6, 6, 6

[C] Max BW Rows x4
12, 8, 6, 4

[D] Max close grip pull ups x4 (Green band)
1, 1, 1, 1

[E] Max lunges (#20 DB)- Rest 60 seconds

54, 43, 35, 30

[F] Max squats- Rest 60 seconds

28, 25, 23, 22

[G] 2 Rounds

R/L 1 arm- 1 leg bridge- 30 seconds

R/L side plank- 30 seconds

Plank- 30 seconds

Plank get-ups x 5

[Wednesday] 12.5.18 Warm-up + S2OH

PM
[A] Warm-up

[B] Core Work
16 min EMOM
Even: 12 Push-ups
Odd: 15 Sit-ups

[B] For Time
4000 lbs moved S2OH
#100x 45

2:34

[Tuesday] 12.4.18 Deadlift + WoD

PM

[A] Row 10 minutes @ 2:05/500m

[B] Deadlifts 3x3@90%

#365

[C] Wod
20 GHSU
6 Rounds of “the chief”
15 GHSU
4 Rounds of “the chief”
10 GHSU
2 rounds of “the chief” 

**1 round =
3 Power cleans (#135)
6 Push-ups
9 Air squats

12:41

[Monday] 12.3.18 Row-Burpee Endurance

PM

[A] Warm-up

[B] WoD
In a 4:00 window
30cal row
Max burpees in remaining time 

*rest 2:00
*Repeat until you reach 100 burpees

14:45

[Saturday] 12.1.18 5 Mile Run

PM
[A] 5 Mile Run
48 minutes

[Friday] 11.30.18 Metcon

PM
[A] Warm-up

[B] 15 min AMRAP
100 DU
50 Cal Row
20 Dips

2+ 35

[Thursday] 11.29.18 Push Press + WoD

PM

[A] Push press with a 3 pause in the dip 5x5

65, 75, 85, 95, 115

[B]Wod
3 rounds
21 Wallballs (#20)
15 Chest to bar pull-ups (w/ green band)
9 Deadlifts (#275)

13:59

[C] 4 Rounds

30 sec high knees

15 sec plank

30 sec mt. climbers

15 sec plank

30 sec jumping jacks

Rest 2 minutes

[Wednesday] 11.28.18 Squat Clean + Grace

PM
[A] Squat clean
1@70%
1@75%
1@80%
Find a 1RM

135, 145, 165, 185

[B]“Grace” - Rehabing

3 Rounds for Time

10 Power Cleans (#135)

10 Push Press (#65)

6:59

[Monday] 11.26.18 Insanity- Cardio

PM
[A] Insanity Cardio Video
50 minutes

[Saturday] 11.24.18 Annie with a Twist + Metcon

AM
[A] Warm-up

[B] Annie
100- 80- 60 40- 20 DU
50-40-30-20-10 Sit-ups

15:47

[C] For Time
20- 18- 16-14-12-10-8-6-4-2 Cal. Row
10-9-8-7-6-5-4-3-2-1 Hang Clean (#115)
20- 18- 16-14-12-10-8-6-4-2  Box jump-over (24"0 clear

24:58

[Friday] 11.23.18 8 Mile Ruck

AM
[A] Ruck 8 miles

[Wednesday ] 11.21.18 Body Weight- Upper Body

PM
[A] Max elevated push-ups x4
41, 18, 15, 15

[B] Max dips x 4 (Bench)
9, 9, 9, 9

[C] Max push-ups x4
12, 8, 8, 9

[D] Max decline push-ups x4
4, 4, 2, 1

[E] Max calf raises x4
39, 31, 31, 31, 

[Monday] 11.19.18 Cardio + Body Weight- Back/Lower Body

AM
[A] Run 2 miles
20:00

[B] Row 5K
23:30

[C] 10 minutes on Bike

PM
[B] Max regular pull ups x4 Lat Pull-downs (#82)
10, 10, 10, 10

[C] Max BW Rows x4
12, 10, 9, 8, 

[D] Max close grip pull ups x4 Lat Pull-downs (#60)
10, 10, 10, 10

[E] Max lunges (Rest 60 seconds) (#20 DB/Hand)
51, 33, 26, 26

[F] Max air squats (Rest 60 seconds)

32, 30, 27, 24

[Sunday] 11.18.18 Body Attack

PM
[A] Body Attack @ Murfreesboro South
60 minutes

[Saturday] 11.17.18 Hot Yoga

AM
[A] Hot Yoga Murfreesboro South
60 minutes

[Friday] 11.16.18 Body Weight- Lower Body

PM
[A] Run 1 mile

[B] Max regular pull ups x4 (Green band)
7, 6, 7, 5, 

[C] Max BW Rows x4
7, 7, 7, 7

[D] Max close grip pull ups x4 (Green band)
3, 3, 3, 3

[E] 10 min AMRAP
50 DU
20 DB Lunges (#20)
10 Thrusters (#20)

6+13

[Thursday] 11.15.18 Body Weight- Upper Body

PM
[A] Max elevated push-ups x4
34, 19, 14, 12

[B] Max dips x 4 (Bench)
13,10, 10, 8

[C] Max push-ups x4
13, 7, 5, 4

[D] Max decline push-ups x4
3, 3, 1, 1, 

[E] Max calf raises x4
39, 31, 31, 31, 

[Tuesday] 11.13.18 DL + Metcon

PM
[A] Row 10 minutes

[B] Deadlift 4x1
330

[C] Teams of 2
6 rounds (3 each alternating rounds)
21 push-ups
15 cal row
9 burpee box jumps (24")

14:31

First 2 rounds were good. Last round- fatigued and had to do singles

[Monday] Back/Leg Body Weight Workout

PM
[A] Run 1 mile

[B] Max regular pull ups x4 (Green band)
6, 5, 5, 4

[C] Max BW Rows x4
6, 6, 6, 6

[D] Max close grip pull ups x4 (Green band)
3, 3, 3, 3

[E] Max lunges (Rest 60 seconds) (#20 DB/Hand)
46, 38, 32, 30

[F] Max air squats (Rest 60 seconds)
37, 30, 26, 26

[Friday] 11.9.18 Upper Body Weight Workout

PM
[A] Max elevated push-ups x4
32, 19, 13, 9

[B] Max dips x 4 (Bench)
12, 11, 8, 7

[C] Max push-ups x4
12, 7, 6, 5

[D] Max decline push-ups x4
2, 2, 2, 0

[E] Max calf raises x4
34, 34, 24, 19

[Saturday] 11.10.18 Hot Yoga

AM
[A] Hot Yoga Power @ Golds Gyms Murfreesboro
60 minutes

[Wednesday] 11.07.18 Back/Leg Body Weight Workout

PM
[A] Run 1 mile

[B] Max regular pull ups x4 (Green band)
4, 3, 3, 3

[C] Max BW Rows x4
9, 6, 4, 3

[D] Max close grip pull ups x4 (Green band)
3, 3, 3, 3

[E] Max lunges (Rest 60 seconds)
58, 45, 38, 35

[F] Max air squats (Rest 60 seconds)
35, 25, 24, 20

[Tuesday] 11.06.18 DL + MetCon

PM

[A] Warm-up

[B] Deadlift  4x3 deadlifts @85%

315

[C] For Time:

Team of 3
*waterfall style
2 rounds
3 laps
20 front rack lunges (#95)
10 Strict pull ups (Green band)
20 Thrusters (#70)
10 Z presses 9#20)
300m row
*1st athlete can not start round 2 till 3rd athlete finishes row.

28:42

[Monday] 11.05.18 Upper Body Weight Workout

PM
[A] Max elevated push-ups x4
26, 17, 13, 11

[B] Max dips x 4 (Bench)
10, 8, 7, 6

[C] Max push-ups x4
15, 8, 6, 5

[D] Max decline push-ups x4
4, 3, 2, 1

[E] Max calf raises x4
32, 27, 28, 25

[Sunday] 11.04.18 Body Attack

PM
[A] Body Attack- Golds Gyms Murfreesboro South
60 Minutes

[Tuesday] Deadlift + MetCon (Endurance)

PM
[A] Warm-up

[B] Deadlift 5x3 @ 80%
275

[C] 7 Rounds
1:00 Max Calories
1:00 Max Burpees over Rower
1:00 Rest

Average 20 calorie row + 15 burpees

242

[Monday] 10.8.18 PM Cycling

PM
[A] Cycling RPM @ Golds Gym- Murfreesboro South
50 minutes

[Monday] 10.1.18 RPM Cycling

PM
[A] RPM Cycling @ Golds Gym Murfreesboro South 
60 minutes

[Sunday] 9.30.18 Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro South
60 minutes

[Thursday] 9.27.18 Shoulder PT + Accessory WoD

PM

[A] Warm-up

[B] Pull-up with Band (Green band)

5x5

1k Row
50 V-Ups
25 KBS

 
Rest 1:00

750m Row
25 Sit-ups
25 KB SDLHP

Rest 1:00 

500m Row
25 GHDSU
50 KB DL (#53)

25:43

[Wednesday] 9.26.18 Team Wod- Barbell Cycling

[A] Warm-up

[B] 3 rounds not for time

1:00 weighted Sorensen hold
10 weighted step ups
:30/side star plank

[C]For Time
Teams of 2
30 strict press 75/55
30 snatches 95/65
30 thrusters 135/95
30 cleans 155/105
30 front squats 185/125
*one partner works for a whole min.
*EMOM both partners 5 burpees

[Monday] 9.24.18 Insanity Cardio

PM
[A] Insanity Cardio at Home
45 minutes

[Wednesday] 9.19.18 1k Row + MetCon

PM
[A] Warm-up

[B] Row 1K for Time:
3:38

[C] 5 RTF
1 Lap Run
10 DL (#155)
10 GHSU
15 Air Squats

13:46

[Wednesday] 9.5.18 Annie + MetCon

PM
[A] Row 10 minutes

[B] Annie 50-40-30-20-10
Double Unders
Ab-mat Sit-ups

9:58

[C] 4 Rounds for Time:
20 Box Jump Overs (24")
10 GHSU
Run 4 Laps

19:58

[Tuesday] 9.4.18 Hike 6 miles

PM
[A] Hike 6 miles

[Sunday] 9.2.18 Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro South
60 minutes

[Friday] 8.31.18 Hot Yoga

[A] Power Hot Yoga @ Murfreesboro South
60 minutes

[Thursday] 8.30.18 Cardio + Legs

PM
[A] Warm-up

[B] Single Leg Curls 4x12 (#45) superset with Single Leg Glute Extension 4x12 (#45)

[C] Single Leg Extension 4x12 (#60) superset with Single Leg Press 4x12 (#120) 

[D] Abduction 4x20 (#170) supeset with Adduction 4x20 (#190)

[E] 20 minute Row
4837m

[F] Walk 10 minutes- Easy Recovery

[G] Airdyne Intervals 5 sets (30/90)

[H] Crossover Symmetry Activation + Strength 

[Wednesday] 8.29.18 Row + MetCon + Shoulder PT

PM
[A] Warm-up

[B] Crossover Symmetry Activation

[C] 10 minute row

[D] 10 min AMRAP

10 Box jump pvers
10 Push-ups
10 Hip Extensions

About 4 rounds

[Tuesday] 8.28.18 Row + Metcon + Shoulder PT

PM
[A] Warm-up

[B] 10 min Row
2480m
[C] For Time:
100 DU
50 DL (#135)
50 GHSU
50 DL (#135)
100 DU

14:23

[D] Shoulder PT
Work on OH stretch (dead hang) back squat

[E] Crossover Symmetry 

[8.14.18] Tuesday PM MetCon

PM
[A] Warm-up

[B] Row for 10 minutes
2450 m

[C] 12 min AMRAP
3, 6, 9, 12, 15, 18, 21, ....

KB Goblet Squat (#53)
GHSU

162

[D] Cross-over Symmetry
Activation

[8.13.18] Monday PM RPM Cycling

PM
[A] RPM Cycling Golds Gym Murfreesboro South
60 minutes

[8.10.18] Friday Hot Yoga

PM
[A] Hot Yoga @ Murfreesboro South
60 minutes power yoga

[Monday] 8.6.18 Lunch Workout

Lunch
[A] Row for 10 minutes
2350m

[B] Hip Adductor 4x15 @ #75

[C] Hip Abductos 4x15 @ #90

[D] Incline DB bench 4x15 @ #5

[E] Run 2 miles

[Sunday] 8.5.18 PM Body Attack

PM
[A] Body Attack at Golds Gym South
60 minutes cardio

[Friday] 8.3.18 PM Hot Yoga

PM
[A] Hot Yoga @ Golds Gym South
60 minutes

[Thursday] 8.2.18 PM Cardio

PM
[A] Shoulder PT

[B] Walk 20 minutes

[C] 30 minute core and band work

[Wednesday] 8.1.18 PM Metcon

PM
[A] Stretch

[B] 10 minute row

[C] For Time:
21-15-9-15-21

Burpee step backs
V-ups
1 Lap with Goblet KB front hold (#53)

24:34

[D] Prowler Pushes

Down 15 yards (low) + Back 15 yards (high) x 3

[Tuesday] 7.31.18 Metcon + PT

PM
[A] Stretch

[B] 10 minute row
2300m

[C] 10 min AMRAP
10 Box jumps (24")
10 KB Deadlift (#53)

8+3

[Monday] 7.30.18 Legs + Cardio

PM
[A] 10 Minute Row
2370m

[B] Single Leg Extension 4x10 @ #30

[C] Hip Abduction 4x15 @ #90

[D] Hip Adduction 4x15 @ #90

[E] 10 mins on stair master

[F] 3 Rounds not for time:
30 Sit-ups
20 Jumping lunges
10 Back extension w/ #25

[Thursday] 7.19.18 TABATA + Cardio

AM
[A] Shoulder PT

[B] 10 minutes of Rowing
2210

[C] 8 min TABATA
GHSU

[D] 8 min TABATA
Wall squat- holds

[E] 20 mins on elliptical

[F] 50 Floors on stair-stepper

[Wednesday] 7.18.15 MetCon

PM
[A] Shoulder PT

[B] 10 minutes Rowing
2210m

[C] 10 min AMRAP
2-4-6-8-10-12....

Air Squats
Push-ups (Incline on box)
Run 1 lap

7+13

[Monday] 7.16.18 Cycling

PM
[A] Shoulder PT

[B] Cycling- HYPE @ Golds Gym- Murfreesboro South
40 minutes

[Monday] 7.2.18 Lunch Cardio + PM Cardio

Lunch
[A] Run 2 miles

[B] Shoulder PT and Resistance bands

PM
[A] Run 1 mile

[B] 50 stairs on stair master

[C] For work
10-9-8-7-6-5-4-3-2-1

GHSU
Jumping split lunges

[Saturday] 6.30.18 AM 5.5 Mile Run

AM
[A] 5.5 mile run

[Friday] 6.15.18 5 Mile Run Base Run

PM
[A] 5 Mile run
62 minutes

[B] Shoulder PT

[Saturday] 6.2.18 7 Mile Ruck/Hike

AM
[A] 7 Mile Hike with the Nashville Ruckstars

[Friday] 6.01.18 Lunch Shoulder PT/Legs

AM
[A] Leg and Hip Mobility

[B] Single Leg Curls 3x12
20, 20, 20  

Superset with Hip Adductor 3x15
75, 75, 75

[C] Single Leg Extension 3x12
30, 30, 30

Superset with Hip Abductor 3x15
90, 90, 90

[D] 3 Rounds for Work:
1 minute wall sit
10 leg levers

[Wednesday] 5.30.18 PM PT/Legs

PM
[A] Shoulder PT

[B] Leg and ankle mobility

[B] Single Leg Press 3x12
50, 90, 110

Super set with single calf raises 3x15

[C] 4 Rounds for work
:30 pistol holds against a wall R/L
10 Leg levers

[D] Yard work- Weed-eating and de-weeding beds

[Tuesday] 5.29.18 Lunch PT + PM Yard Work/PT

Lunch
[A] Shoulder PT

[B] Walk 2 miles @ 4.5 mph with 3.5 incline

[C] Fore time: 100 air squats
2:58

PM
[A] Mow yard

[B] Shoulder PT

[Friday] 5.18.18 AM PT + PM MetCon

AM
[A] PT Shoulder

PM
[A] PT Shoulder

[B] Hip and leg mobility 

[C] Stair master- 50 floors 
Level 6 ascending to level 10

[D] 100 air squats

[Wednesday] 5.16.18 Lunch Cardio

Lunch
[A] Shoulder PT

[B] Walk 2 miles
4.2 @ 2.0 mph

[Tuesday] 5.15.18 Lunch Cardio/PT + PM Yard Work

AM
[A] PT for shoulder

Lunch
[A] Walk 2 miles
4.0 mph

[B] Mobility leg/calf work

PM
[A] PT Shoulder

[B] Yard work
2 hours

[Monday] 5.14.18 Lunch Cardio + PM PT/WoD

AM
[A] PT for shoulder

Lunch
[A] Walk 2 miles
4.0 mph

[B] Leg circuit
4 Rounds for Work
Single leg extension (#30) x12/leg (2 second @ top)
Leg abductor (#70) x12 (2 second hold)

PM
[A] PT Shoulder

[B] Leg band mobility

[C] 15 min EMOM
1 min: 25 air squats
2 min :30 second hollow hold
3 min: 15 box step-ups (24")

[D] Walk half a mile

[Monday] 4.2.18 Back Squats + WoD

PM

[A] Warm-up

[B] Back Squat
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
Still based off 90% of your max

235, 275, 305 (6)

[C] 5 RTF:
15 Wallballs (#20)
5 Bar MU

9:47 

Modified bar muscle up with jumping bar muscle ups

[Monday] 4.2.18 Weigh In #233.5

Weighed in at 8:50 pm at 233.5

[Tuesday] 3.6.18 Strict Press + WoD

PM
[A] Warm-up

[B] Strict Press
1x5 @ 70% of 90% of 1RM
1x5 @ 80%
1x5+ @ 90%

165 for 4 reps

[C] WoD
2 Rounds for Time
30 Box jumps
30 Push press (#75)
30 Cal row

7:07

[Monday] 3.5.18 Back Squat + WoD

PM
[A] Warm-up

[B] Back Squat
1x5 @ 70% of 90% of 1RM
1x5 @ 80%
1x5+ @ 90%

300 for 6 reps

[C] 4 Rounds for time:
25 Pistols
25 HSPU
25 DU

18 min cap

2+4

[Wednesday] Ring MU Work + WoD

PM
[A] Warm-up

[B] MU Work

[C] 3 Rounds for Time:
250m Row
15 GHSU
400m Run

9:37

[Tuesday] 2.27.18 Strict Press + WoD

PM
[A] Warm-up

[B] Strict Press
1x5 @ 65% of 90% of 1RM
1x5 @ 75%
1x5+ @ 85%

155 for 6 reps

[C] For Time:
100 DU
10 C&J (#95)
100 DU
8 C&J (#135)
100 DU
6 C&J (#155)
100 DU
4 C&J (#185)

11:08

[Monday] 2.26.18 Back Squat + WoD

PM
[A] Warm-up

[B] Back Squat
1x5 @ 65% of 90% of 1RM
1x5 @ 75%
1x5+ @ 85%

275 for 7 reps

[C] WoD
15 min AMRAP
15 Box jumps (24")
10 OHS (#95)
15 Wall balls

7+8

[Friday] 2.23.17 Open 18.1

Open 18.1
20 min AMRAP

8T2B
10 DB Hang clean and jerk (#50 5/arm)
14 Cal Row

9+ 3

[Wednesday] 2.21.18 Deadlift WoD

Lunch
[A] Warm-up

[B] For Time:
12-11-10-9-8-7-6-5-4-3-2-1 Deadlift (#275)
24-22-20-18-16-14-12-10-8-6-4-2 Cal Row

25:27

[Tuesday] 2.20.18 Snatch + WoD- Hang Squat Cleans

PM
[A] Warm-up

[B] Snatches x6 sets
1 High pull +  1 Power snatch + 1 Snatch balance
95, 115, 135, 155, 175, 185

[C] WoD
12 min AMRAP
1-2-3-4-5... Hang squat clean (#135)
5 HRPU

12+3

[Monday] 2.19.18 Front Squat + Team Wod

PM
[A] Warm-up

[B] Find 1 RM Front Squat
135, 185, 225, 275, 295, 315

[C] Team WoD
3000 m Row (Partner switch every 250m)
150 OH Lunge (#45 plate)
75 Pull-ups

17:35

[Friday] 2.16.18 Deadlift + 14.3

PM
[A] Warm-up

[B] Build to heavy DL
185, 225, 275, 315, 365, 405, 455, 475

[C] 14.3
8 min AMRAP
10 DL (#135)
15 Box Jumps
15 DL (#85)
15 Box Jumps
20 DL (#225)
15 Box Jumps
25 DL (#275)
15 Box Jumps
30 DL (#315)
15 Box Jumps
30 DL (#365)
15 Box Jumps

136

[Wednesday] 2.14.18 Gymnastics + WoD

PM
[A] Warm-up

[B] 10 min EMOM
Even: 10 HSPU
Odd: 30 Snow angels ( on belly looking down)

[C] WoD
10-9-8-7-6-5-4-3-2-1 DB Snatch (#50)
15 Cal Row

11:30

[Tuesday] 2.13.18 Bench + WoD

PM
[A] Warm-up

[B] Bench Press- 5-4-3-2-1
185, 205, 225, 245, 265

[C] WoD
100 KBS (#53) for Time

3:32

Mental- Went UB. Just hang on

[Monday] 2.12.18 Lunch Cardio + PM Front Squat + 100 KBS for Time

Lunch
[A] Run 2 miles

[B] Band work

PM
[A] Warm-up

[B] Front Squat
1x5 @ #275
1x10 @ #225

[C] 20 min AMRAP
5 Power cleans 9#135)
10 T2B
15 Wall balls

9+ 13

[Sunday] 2.11.18 Restorative Yoga

PM
[A] Restorative Yoga
60 minutes @ Golds Gym- South

[Saturday] 2.10.18 Hot Barre + Team WoD

AM
[A] 60 min hot barre @ Golds Gym- South

[B] Team Wod
80 DL (#205)
80 KBS (#70)
60 Cal Row
60 DL (#205)
60 KBS (#70)
40 Cal Row80 DL (#205)
40 KBS (#70)
20 Cal Row

1 lap- waiters carries with (#53 KB)

28:19

[Friday] 2.9.18 Strict Press + WoD

PM
[A] Warm-up

[B] Heavy single strict press
95, 115, 135, 155, 185, 195, 205

[C] WoD
7 min AMRAP
10 Strict press (#95)
30 DU

5+15

[Wednesday] 2.7.18 Gymnastics Work + EMOM

Lunch
[A] 50 minute cardio at Ingram

PM
[A] Warm-up

[B] 15 minutes of Gymnastics Work
Worked on butterfly pull-ups

[C] WoD
Every 2 min EMOM x5

20 Push-ups
10 Pull-ups
20 Split jumps

Got 4 rounds within time and missed last round. Push-ups crushed me

[Tuesday] 2.6.18 Timed Mile + Team WoD

PM
[A] Warm-up

[B] Timed Mile
8:23

[C] Team Wod
2 Rounds for Time:
1.5K Row (Alternate every 250m)
70 KBS (#53)
40 GHSU*

*Other partner is dead hanging from pull-up bar

21:54

[Monday] 2.5.18 Front Squat + WoD

Lunch
[A] Ingram 50 minute cardio 

PM
[A] Warm-up

[B] Front Squat
1x5- 10-20# heavier than last week
1x10 -80% of 5 reps

Worked up to a #245 then a set of 10 of #225

[C] WoD
12-9-6- Front Squat
30-20-10 Burpees

9:54

[Sunday] 2.4.18 Body Attack @ Golds Gym- South

PM
[A] Body Attack at Golds Gym- South
60 minutes of cardio

[Saturday] 2.3.18 Hot Yoga @ Golds Gym- South

AM
[A] Hot Yoga @ Murfreesboro South
60 minutes hot power yoga

[Friday] 2.2.18 Squat Clean + Death by Clusters

PM
[A] Squat Clean
15 minutes to build to a heavy single

135, 185, 205, 225, 245, 275

[C] Death by Clusters

Cluster (#135)

10+4

[Thursday] 2..1.18 2K Row + Walk 4 Miles

PM
[A] 2K- Row- Easy
8:15

[B] Walk 4 miles

[Wednesday] 1.31.18 Handstand Walking + WoD + 6 Mile Trail Run

PM
[A] Warm-up

[B] 20 minutes of Handstand walking

[C] WoD
3 Rounds
100 Doubl unders
20 Yard HS walk
400m Run

19:25

[D] Run 6 miles at Barfield

[Tuesday] 1.30.18 Snatch + 17.3

PM
[A] Warm-up

[B] Snatch
Take 15 minutes to find heavy single snatch
185

[C] 17.3
3 Rounds
6 C2B
6 Squat Snatch (#95)
3 Rounds
6 C2B
5 Squat Snatch (#135)
3 Rounds
6 C2B
4 Squat Snatch (#185)...

5+5

[Monday] 1.29.18 Front Squat + WoD

PM
[A] Warm-up

[B] Front Squat
1x5 10-20 lbs heavier than last week
295

1x10 80% of 5 reps
235

[C] WoD
4 RFT:
250 Row
20 Power cleans (#135)

9:35

[Saturday] 1.27.18 Hot Yoga

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

[Friday] 1.26.18 Ruck 5 Miles

PM
[A] Ruck 5 Miles

1:37:25

[Thursday] 1.25.18 Run 7 Miles

PM
[A] Run 7 Miles

1:11:34

[Wednesday] 1.24.18 Deadlift + WoD

PM
[A] Warm-up

[B] Deadlift 5x5
225, 275, 315, 365, 405

[C] WoD
12 min EMOM

Min 1: 8 DL (#225)
Min 2: 10 Box jumps
Min 3: 12 Ab Sit-ups

[Tuesday] 1.23.18 MU Work + Wod

PM
[A] Warm-up

[B] 20 minutes of MU

[C] WoD
10 Rounds of:
4 Strict MU (Strict C2B)
7 Strict HSPU
12 KB Snatch(#70)

20 min time cap

4+13

[Monday] 1.22.18 Front Squat + 16.5

PM
[A] Warm-up

[B] Front Squat at 80% for 1 set of 5
275

1 sec of 10 @ 80% of your 5 rep 
225

* Increase 10-20 lbs from last week

[C] 16.5
21-18-15-12-9-6-3
Thursters (#95)
Bar facing burpees

14:25

[Friday] 1.19.18 Squat Clean + WoD

PM
[A] Warm-up

[B] Squat Clean
3 Position x 4
135, 155, 175, 185

[C] WoD
15 min AMRAP
5 Thrusters (#135)
10 Sit-ups
10 KBS (#70)
5 Box jumps (30")

7+17

[D] Row 2K- Light and Easy
8:10

[E] 4 Rounds for Work:
5 Back extension with #25- Hold 3 seconds at top
:30 second handstand hold
:20 second ring tucks

[Thursday] 1.18.17 Back Squat + WoD

PM
[A] Warm-up

[B] Back Squat- 5 reps at 80%
295

1 set of 10 at 80% of your 80% 5 rep set
235

[C] WoD
5 RFT:
12 Calorie row
8 T2B
8 DB O.H. Lunge (#55)

9:08

[Wednesday] 1.17.18 Snatches + Open 11.1

PM
[A] Warm-up

[B] Power Snatch + OHS
1+2 x 5

115, 135, 155, 175, 185

[C] Open 11.1
10 min AMRAP

30 DU
15 Power Snatch (#75)

6+25

[Monday] 1.15.18 Front Squats + WoD

PM
[A] Warm-up

[B] Front Squat
5 rep max @ 80%
265

Then a set of 10 at 80% of your 80%
205

*10-20 lbs heavier than last week

[C] WoD
10-9-8-7-6-5-4-3-2-1 Wall Ball
1-2-3-4-5-6-7-8-9-10 Burpees

* After each round a 40 yard bear crawl

12:39

[Sunday] 1.14.18 Body Attack

PM
[A] Golds Gym- Murfreesboro South
60 minutes of Body Attack

[Saturday] 1.13.18 Team WoD

AM
[A] Warm-up

[B] Back Squat
1 set of 5 @ 80%
135, 185, 225, 275

1 set of 10 of 80% of 80%
225

[C] 25 min AMRAP
20 Push-ups

30 Pull-ups

Run 4 Laps

30 GHSU

20 DB OH Lunges (#50)

4+5

[Thursday] 1.11.18 5 Mile Ruck

5 Mile Ruck

Distance: 5 Miles
Average Speed: 4.7 mph
Total Duration: 1:04

[Wednesday] 1.10.18 Power clean + Push Jerk + Wod

PM
[A] Warm-up

[B] Power clean + Push Jerk
1+ 3 x 5

135, 185, 205, 225, 245

[C] WoD
3 Rounds for Time:
15 S2OH (#115)
15 Pull-ups
30 Double unders

4:56

[Tuesday] 1.9.18 Handstand Walking + Wod

PM
[A] Warm-up

[B] 20 minutes of Handstand practice

[C] Wod
7 Rounds for Time:
7 Power cleans (#115)
14 V-ups
21 Foot Handstand walk

16:38

[Monday] 1.8.18 Front Squat + Death by Thruster

PM
[A] Warm-up

[B] Front Squat
Work to a moderate 5 rep  (no more than 80%)
Then 80% of 5 rep max for 1 set of 10

[C] Death by Thrusters
1K Row
* Death by thrusters
* Start workout with thruster (#95)
12 minute time cap

4:24

[Sunday] 1.7.18 Deadlift + Cardio

AM
[A] Warm-up

[B] Run 2 miles
21 minutes

[C] Deadlift 10-8-6-4-2
225, 275, 315, 365, 365

Bar was rolling and did not feel good. Missed the set of 4 and just stuck with

[D] 3 Rounds
12 DB sitting curls (#25)
Plank for 1 minute

[Saturday] 1.6.18 Hot Yoga

AM
[A] Golds Gym @ Murfreesboro South
60 minutes of power yoga

[Friday] 1.5.18 Met Con

PM
[A] Warm-up

[B] Metabolic Conditioning
3 Rounds:
300m Row
20 Wall balls (#20)
10 Burpees

Rest 2:00

3 Rounds:
30 Double unders
20 KBS (353)
10 HSPU

Rest 2:00

3 Rounds
30 Jumping lunges
20 Push-ups
10 Power cleans (#115)

28:03

[Wednesday] Snatch + WoD

PM
[A] Snatch
2 TnG Ever 2MOMx5

95, 115, 135, 145, 145

[B] WoD
Every 4:00 x5 (All Out)
6 Power snatch (#95)
9 Over the bar burpees
40 DU

1:09, 1:07, 1:05, 1:00, 1:06

[Tuesday] 1.2.18 Jerks + WoD

PM
[A] Warm-up

[B] Max Set of:
Push Press + Push Jerk + Split Jerk
135, 155, 185, 205, 225

[C] For Time
30-20-10
OH Lunge (Yards) (#45)
Push-ups
KBS (#53)
GHSU

10:38

[Monday] 1.1.18 Golds Gym Murfreesboro- South

PM
[A] 30 min CRX Core

[B] 30 min Grit Cardio

[Saturday] 12.30.17 Endurance WoD

PM
[A] Warm-up

[B] 20 min AMRAP

25 yard sled push (#225)
25 yard bear crawl
20 burpees
25 yard bear crawl
25 yard sled push (#225)
2 laps with (#20) wall ball and (#70) KB- Any way

While the other partner is rowing for max cal

315 calories

Rest 5 minutes

[C] 20 min AMRAP

Strict "Cindy"
5 strict pull-ups
10 push-ups
15 air squats

While the other partner is rowing for max cal

286 calories