[Thursday] 12.29.16 PM Team Wod

PM
[A] Warm-up

[B] In teams of 2, one person working at a time:
10 Bear complex (#115)
20 T2B
40 DU
10 Bear complex (#135)
40 T2B
80 DU
10 Bear complex (#165)
60 T2B
120 DU
10 Bear complex (#185)
80 T2B
180 DU

25 minute time cap

Time capped
425

Rest 5 minutes

[C] At minute 30- 2k for time

[Wednesday] 12.28.16 PM Metcon + 5 Mile Run

PM
[A] Warm-up

[B] Back squat @ 65% 5x2 (2211)
225, 225, 225, 235, 235

[C] 5 min AMRAP
6 Strict HSPU
8 Strict Pull-ups

2+10

Rest 5 minutes

[D] 4 min AMRAP
15 Bar facing burpees
10 Power snatch (#135)
5 Bar muscle-up

1+9

10 C2B instead of bar muscleups

Rest 4 minutes

[E] 3 min AMRAP
Max calorie row

77

COMPARE: 08.02.16- [68]

[F] 5 Mile run

45:02

[Tuesday] 12.27.16 PM Back + Open 13.2

PM
[A] Warm-up

[B] Take 10 minutes to find today's Max Power Clean
135, 155, 185, 205, 225, 245, 255

[C] Clean deadlift 3x5 (4121)
Using 85% of max

205

[D] Open 13.2
10 min AMRAP
5 S2OH (#115)
10 Deadlift (#115)
15 Box jumps (24")

294

I did step-ups instead of bounding

[E] Accumulate 250 yards of sled push (#170)

[Monday] 12.26.16 PM Thrusters + MetCon

PM
[A] Warm-up

[B] Back Squat 1x10 @ 55% (#185)
Fast and quick

[C] Every 90 seconds x 8 rounds
From ground build to 2RM Thruster
95, 115, 135, 145, 165, 175, 185, 195

[C] Using 2RM Thurster  (#195)
Push Press x 15- As fast as possible
10, 5

[D] 7 min AMRAP
21 cal row
Max UB Thrusters (#95)
- Score is total UB thrusters
(Broken= bar drop, on back)
(UB= front rack, over-head, on knees in squat.)

49

First round went 30 UB, and then 19. Grip gave, shoulders shot

[E] 1 arm- farmer carry (#75)

Accumulate 200 yards. Performed an EMOM of 50 yards one arm and then switched. Finished most of the rounds with 20 seconds of recovery. Last 50 yards were spicy.

[Thursday] 12.22.16 PM Crossfit Martin- Open 16.5

PM

[A] Warm-up

[B] 14 min EMOM

Even: 4 DL (Quick-TnG) #285

Odd: 100 m run

[C] Open 16.5

21-18-15-12-9-6-3

Thrusters (#95)

Burpee facing bar

13:24

[Wednesday] 12.21.16 PM DL Negatives + Anaerobic Capacity

PM
[A] Warm-up

[B] Back Squat 1x15 (70% of 1RM- #260)

[C] Deadlift 3x8 @ 1411
245, 250, 265

[D] Metcon for Time:

30 Cal row
30 Burpee over rower
30 Wall ball (#20)

@ 12 minutes ...

30 Wall ball (#20)
30 Burpee over rower
30 Cal row

4:01; 4:22

[Tuesday] 12.20.16 PM Gymnastic EMOM- Crossfit Jackson

PM
[A] Warm-up

[B] 20 min EMOM
1.) Pistols x4 (each leg- on #10 plate)
2.) 5 Strict HSPU

Felt strong until round 7 and had to move to strict step ups and 3 strict HSPU and 2 kipping

[C] 20 min ROMWOD
Get Flexy!

[Monday] 12.19.16 PM Scapula Work

PM
[A] Warm-up: Run 1 mile

[B] Single arm DB Row (2200) Tempo
2x8, 2x6

40, 45, 50, 55

[C] Back extension
3x15 (#25)

[D] Straight arm- lat pull downs
4x 8

60, 70, 80, 90

[E] Isometric Scapula holds
4x 3 (:05, :05, :05) hold clusters

[Saturday] 12.17.16 AM Hot Yoga @ Golds Gym South

AM
[A] Power Yoga at South Golds Gym
60 minutes

[Friday] 12.16.16 PM EMOM + Row Intervals

PM
[A] Warm-up

[B] 18 min EMOM
1.) 12 Calorie row
2.) 7 Thrusters (#115)
3.) 3 MU attempts

[C] 4 Rounds of 500m @ 85% of PR pace
Set rest to 1:45

Should be at 1:50 pace but way to easy. Workout should be verge anaerobic but still aerobic

1:48; 146; 1:44; 1:42

[Thursday] 12.15.16 AM Power Snatches + Double Grace

AM
[A] Warm-up

[B] E2 min x 10 minutes (5 rounds)
Using 75% of Power Snatch 1RM (#115)
2 Power snatch + 2 OHS

95, 115, 135, 135, 135

[C] Back squat 1x20: Use 65% of 1RM (#220)

[D] For Time:
TnG
Double Grace

60 Clean-and-Jerk (#135)

9:44

13/12/11/8/9/7

* Every time barbell drops, athlete immediately runs 1 lap

[Wednesday] 12.14.16 Gymnastic Work

AM
[A] Warm-up

[B] 18 min EMOM
1.) :30 second of work
2.) :30 of work of HS walks
3.) 40 DU

[C] 3 min AMRAP
Strict HSPU

11 with ab-mat

Rest 2 minutes

[D] 3 min AMRAP
Strict pull-ups

21

Rest 2 minutes

[E] 3 min AMRAP
Ab mat sit-ups

86

[Tuesday] 12.13.16 Overhead + Open 14.3

PM
[A] Warm-up

[B] E2 mins x 10 minutes (5 rounds)
SOTS Press x 5; Building
65, 65, 85, 95, 95

[C] Back squat 1x15 (70% of 1RM - #230)

[D] Open 14.3
8 min AMRAP

135 lbs. Deadlifts x 10 reps

15 Box jumps, 24 inches

185 lbs. Deadlifts x 15 reps

15 Box jumps, 24 inches

225 lbs. Deadlifts x 20 reps

15 Box jumps, 24 inches

275 lbs. Deadlifts x 25 reps

15 Box jumps, 24 inches

315 lbs. Deadlifts x 30reps

15 Box jumps, 24 inches

143

[E] Accumulate 250 yards of sled push  (#155)

[Monday] 12.12.16 AM Snatch/MetCon + PM Helen

AM
[A] Warm-up

[B] E2 min x 10 minutes (5 rounds)
100% of Power snatch (#155)
1 PS + 2 OHS

[C] Back Squat 1x10 (75% of 1RM- #255)

[D] 3 RFT:
10 Hang power cleans (#135)
10 Bar facing burpees

2:48

@ 12 minutes

50 Calorie rows
50 Wall balls (#20/12')

4:38

PM
@ Crossfit Jackson

[A] Warm-up

[B] 20 minutes to work on power snatch

95, 115, 135, 145, 155

[C] "Helen"
3 RFT:
400 m
21 KBS (#53)
12 Pull-ups

All KBS were UB. Had to break up pull-ups. Run was not recovery but still slow

11:33 

[Sunday] 12.11.16 PM Body Attack

PM
[A] Body attack @ Golds Gym South
60 minutes of cardio/strength

[Friday] 12.09.16 Shoulder + EMOMS

PM
[A] Warm-up

[B] Strict Press Clusters 4 x2.2.2 (10 seconds rest between every 2 reps)
95, 115, 135, 155

[C] 10 min EMOM
Odd: 15 KBS (#70)
Even: 40 DU

[D] 10 min EMOM
Odd: 10 Thursters (#95)
Even: 5 Strict pull-ups

[E] 10 min EMOM
Odd: 6 T2B
Even: 5 C2B

[Thursday] 12.08.16 Deadlift + Metcon

[A] Warm-up

[B] 10 min AMRAP
Max Deadlifts @ 78% of PR (#275)

29

[C] Back squat @ 60% 1RM 1x20  (#195)

[D] 14 min AMRAP
10 Cal row
8 OHS (#115)
6 S2OH (#115)
4 Burpees over bar

4+24

[Wednesday] 12.07. 16 PM Snatch

PM
[A] Warm-up

[B] Find 1 RM for Power Snatch
95, 135, 155, 175, 185

[C] Open 14.4 (14 min AMRAP)
60-Calorie row
50 T2B
40 WB (#20)
30 Cleans (#135)
20 MU

186

Row felt good @ 1 1300 rpm (Got off at 2:48). T2B were weak. Cannot link together. Wall balls were 10/10/10/10 with 3 second break. Power cleans were all singles, getting back to bar quick. Got 6 C2B.

[D] Accumulate 250 yards of sled push @ 135

[Tuesday] 12.06.16 PM Gymnastic Work + Clean Technique Work

PM
[A] Warm-up

[B] 18 min EMOM
1.) :30 False hold on ring
2.) 3 Negative HSPU (4-5 seconds)
3.) 6 Burpee BJO (30")

[C] 10 min EMOM
1.) 6 Strict pull-ups
2.) :30 second handstand walk practice

[D] Back Squat @ 60% (#205) 1x15

[E] 6 min EMOM
5 Kipping ring dips

[F] E2 min EMOM for 10 minutes (5 Rounds)
3 x Power clean good form
135, 155, 165, 175, 185

[Monday] 12.5.16 OHS + Row

PM
[A] Warm-up

[B] E2 min for 10 min (5 rounds): Push press behind head + OHS (1+1)
135, 155, 185, 195, 205

[C] Back squat 1x10 @ 70% (#225)

[D] 4 Rounds: 500 m @ 80% PR
10 Burpess over ERG
* Set interval rest @ 3:30

1:54, 1:51, 1:46, 1:42

80% would of been 1:55, but just seemed to easy.

[Saturday] 12.3.16 Team Mr. Joshua

AM
[A] Warm-up

[B] 4 RFT:
Run 400m
30 GHSU
15 DL (#255)

* Partners run together
* Both partners complete all reps
* While one partner performs GHSU, other partner holds plank
* While one partner performs DL, other partner hangs from a pull-up bar

All reps went UB. GHSU got hard at 20ish but kept going

[Thursday] 12.1.16 PM EMOM/Skill Work + Hot Yoga

PM
[A] Warm-up

[B] E4 min x 12 minutes: Back squat x 10 reps
185, 195, 205

[C] E4 min x 12 minutes: DL x 10 reps (@ .75% new 1R)
365, 365, 365

[D] 12 min EMOM
1.) 3-10 Strict HSPU (3x Negative + Kip)
2.) 3x C2B (work on belly to bar- muscle up)
3.) :30 HS walk pratice

[E] Hot Yoga @ Gods Gym South
60 minutes power

[Wednesday] 11.30.16 PM Overhead + Metcon

PM
[A] Warm-up

[B] E3 min x 12 minutes: Snatch push press + OHS (1+1) x2
95, 135, 155, 155

[C] E4 min x 12 minutes: Muscle snatch x 10
115, 115, 115

[D] For Time
30 DU
30 BJ (30")
30 DU
30 BJO (24")
30 DU
30 S2OH

10:46

DU went UB, BJ were consistent, BJO was lateral for the first 15 reps which was a big mistake, should of been at 45 degrees and switched. S2OH attempted snatch (sets of 3 for the first 9) then moved to sets of 5-7 for clean and push press.

[Tuesday] 11.29.16 PM Shoulders + PM Gymnastics

PM
[A] Warm-up

[B] 15 min EMOM
1.) 12 GHSU
2.) 2-3 Muscle-up attempts
3.) :30 seconds of handstand walk attempts

[C] 10 min EMOM [ :40 work/ :20 rest]
1.) Wall balls (#30)
2.) T2B

15/7, 16/7, 16/7, 17/8, 19/8

Gymnastics
[A] 5 Rounds of work:
1.) 2x Box head through
2.) 3x Strict T2B legs spread
3.) 4x Wall facing HSPU (attempt strict-then kip)

[C] 30 Wall walks for Time:

11:23

[Monday] 11.28.16 Lunch Strength + PM Metcon "Light DT"

Lunch
[A] Warm-up

[B] 8 min EMOM
Back Squat @ 70% (#235) x 3

[C] Pull-ups 4x4 7:0:0:0
Super set with 5 plyo push-ups

[D] Knee tucks holds 
3 x :30 seconds

[E] Back Extension
3x15 (#25)

[F] Dips 3:0:0:0
4x5

PM
[A] Warm-up

[B] E2 mins x 8 mins: Snatch Grips Sodds x 4 reps
45, 65, 65, 85

[C] E4 mins x 12 mins: Muscle Snatch x 10 reps
95, 95, 115, 

[D] E4 mins x 12 mins: Back Squats x 10 reps
155, 175, 195

[E] 5 min AMRAP "DT" (#95)
12 Deadlifts
9 Hang Cleans
6 S2OH

6+10

[Thursday] 11.24.16 Single Arm Accessory Work

PM
[A] Warm-up

[B] 4 RFT:
10 DB Single Arm Snatch (#70) 5/arm
200m Row

Rest 1 minutes between rounds

9:27

[C] 3 RFT:
10 DB Single Arm OHS (#70) 5/arm
300m Row

Rest 1 minutes between rounds

9:36

[D] 2 RFT
10 DB Single Arm Snatch Squat (#55) 5/arm
400m Row

Rest 1 minutes between rounds

7:41

[Wednesday] 11.23.16 AM Crossfit Martin

AM
[A] Warm-up

[B] Skill Work: Yoke Carry 6x 54'
180, 230, 320, 370, 420, 420

[C] 7 min AMRAP
10 Power Snatch (#75)
10 C2B

3 Rounds

[Tuesday] 11.22.16 PM Crossfit Martin

PM
[A] Warm-up

[B] Strength: Deadlift 8x3
225, 275, 295, 315, 345, 365, 385, 405

[C] "Jackie"
1000m Rows
50 Thrusters (#45)
30 Pull-ups

7:53

Rows was nice and steady @ 1:53/500m. Thrusters went 35/15. Pull-ups 10/5/5/2/2/2/2/2

[Monday] 11.21.16 Crossfit Jackson

PM

[A] Warm-up

[B] Strength: Squats
20 minutes to complete Back Squats
1×3@83% (#280)
1@87% (#290)
1×3@83% (#280)
1@89% (#295)
1×3@83% (#280)
1@91% (#305)

[C]Metcon
10 RFT (15 minute time cap)
7 Sumo Deadlift High Pulls (#95)
7 Front Squats
7 Push Jerks

13:28

[Saturday] 11.19.16 "Nutts"

AM
[A] Warm-up

[B] Hero Wod "Nutts"

10 HSPU
15 Deadlifts (#250)
25 Box jumps (30")
50 Pull ups
100 Wall balls (#20)
200 DU
Run 3 laps with a #45 plate

22:18

[Thursday] 11.17.16 Hot Yoga @ Golds Gym

PM
[A] Hot Yoga
60 minutes of Power Hot Yoga

[Wednesday] 11.16.16 Bodyweight Work

PM
[A] Warm-up

[B] Work
60 sec AMRAP: Max Push-ups [36]
Res 2 minutes
60 sec AMRAP: Max Sit-ups [31]
Res 2 minutes
60 sec AMRAP: Max Pull-ups [12]
Res 2 minutes

Use maxes for this section

[C] Every 4 mins x 12 mins (3 Rounds)
Row 300m + Push-ups

[D] Every 4 mins x 12 mins (3 Rounds)
Row 300m + Sit-ups

[C] Every 4 mins x 12 mins (3 Rounds)
Row 300m + Pull-ups

[Tuesday] 11.15.16 Deadlifts + Gymnastics

PM
[A] Warm-up

[B] Every 2 minutes x 12 minutes (6 Rounds)
Deadlifts x4 @  80% (#355)

[C] For Time
1K Row
30 C&J (#155)

8:01

10 min Time Cap then @ 15 minutes

[D] Every 5 minutes x 20 minutes (4 Rounds)
Run 3 laps
27 UB Wall-balls (#20)

Gymnastics
[A] 10 Rounds for work
1 Handstand Negative
1 Parllette handstand hold (8 seconds)
1 Max hold in tuck front lever

[B] 2 Rounds
50 DU
15 Pull-ups
1 Rope climb

Attempted rope climbs, rope burn bad. Suck at this. Need help big time.

[Monday] 11.14.16 Overhead + Metcon

PM
[A] Warm-up

[B] Every 2min x 12 mins (6 rounds)
Snatch Balance + OHS (1+1) Build as heavy as possible
135, 155, 175

175 x6

[C] Every 2 minutes x 12 minutes (6 Rounds)
8x Thrusters (#115)
4 Strict pull-ups + 5 C2B

[D] Every 2 minutes x 12 minutes (6 Rounds)
Rows 35 calories

35, 35, 35, 33, 31, 30

[Saturday] 11.12. 16 "Murph"

AM
[A] Warm-up

[B] "Murph"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

56:13

Did not partition out. All reps before moving to the next exercise.

5.25.20 [55:07]

[Friday] 11.11.16 Row+ Sleds

PM
[A] Warm-up

[B] For Time: Moderate, steady pace

1K Row
Sled Push 50 yds (#135)
750m Row
Sled Push 100 yds (#135)
500m Row
Sled Push 150 yds (#135)
750m Row
Sled Push 100 yds (#135)
1K Row
Sled Push 50 yds (#135)

33:25

[C] 8 min EMOM:
1 slow and controlled skin the cat

[D] Find 3RM Power Clean
135, 155, 185, 205, 215

[Thursday] Hot Yoga @ Golds Gym

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

[Wednesday] 11.09.16 PM Shoulders + Cindy Work

PM
[A] Warm-up

[B] Strength
4x Push Press + Push Jerk + Split Jerk (1+1+1) Build over each set
135, 155, 185, 225

Miss the split jerk on #225.

[C] Every 5 minutes x6
500 m Row
Cindy x 2 rounds

Rows were all under 2 minutes. Pull ups felt strong. Good work.

[Tuesday] 11.08.16 PM DL + MetCon

PM
[A] Warm-up

[B] 10 min EMOM
5x DL @ 70% (#315)

[C] For Time:
30 Cal Row
30 Bar facing burpee
30 Hang cleans (#135)

@ 12 minutes

2 Rounds for time:
3 Laps
40 Wall balls (#20)

WB went UB.

[Monday] 11.07.16 OHS+ Metcon

AM
[A] Warm-up

[B] Strength: Behind neck push-press + OHS (3) x4
Build as you go
85, 135, 155, 175

[C] 21-15-19

Power snatch (#85)
OSH (#85)
Bar facing burpee

10:23

[Wednesday] 11.02.16 Shoulder + Super Grace

PM

[A] Warm-up

[B] Strength: Push press + Push jerk (2+2)- 15 min to build to heavy set

135, 155, 185, 205, 225

On #225 got 2 PP and 2 PJ, just didn't get a good jerk on it. Take time between to set feet.

[C]For time:
Run 3 laps
30 Hang powerclean and jerks- #135
Run 3 laps

6:35

[Tuesday] 11.01.16 Gymnastic Work

PM
[A] Warm-up

[B] Accessory work
10 Rounds
1x Skin the cat
2 x L-sit into a planche

A little timid on Skin the cat and got more comfortable with it. L-sit are weak, tight in legs and need lower ab work. Relatively tuck tuck and stong crow like thing. Paralletts are a little short for my torso

[C] 4 Rounds
50 DU
10 Alternating pistols
20 Sit-ups

Rest 1 minutes between sets

[D] 5K Row

18:36

[Monday] 10.31.16

PM[A] Warm-up

H A L L O W E E N - 12 days of Christmas style (just like the song)
**this is not 1 round through as written!

Reps performed as follows: 1 pushup, 2 situps, 1 pushup, 3 lunges/leg, 2 situps, 1 pushup, 4321, 54321, 654321, etc... Until last round is 987654321

[B] For time
H- 1 Hspu
A- 2 Atomic Situps -45/25lb plate
L- 3 Lunges/leg (no weight)
L- 4 Lunges/leg - 115/75lb
O- 5 Over-bar Burpees
W- 6 Wall walks
E- 7 Each arm KB snatches -53/35lb
E-8 Calorie row
N- 9 K2E

26:30

[Thursday] 10.27.16 Hot Yoga

PM
[A] 60 minutes Hot Yoga @ Murfreesboro South

[Wednesday] 10.26.16 5 RM DL + Metcon

PM

[A]Strength: Build to heavy 5 rep Deadlift

135, 185, 225, 315, 365, 405

[B]Every 4 min for 16 min (4 sets):

10 Deadlifts -#225
Run 2 laps
20 Wall balls -#30

All DL when UB, 1st round WB went UB. Then 2-4 Rounds had to partition 11-6-3. So winded. So dark of a place! Finished with ~1:30- 1:00 rest

[Tuesday] 10.25.16 Gymnastic Work

PM
[A] Warm-up

[B] 2 Rounds of Leg Blasters for work
20 Air squats

20 Lunges

20 Jumping lunges

10 Jumping air squats

[C] 3 rounds for work 
:30 Hollow rock
:30 L-sit
:30 Superman

[D] 5 Rounds for work
5x banded MU
2x Strict box head-throughs

[E] 10 minutes of MU work

[F] 10 minutes of HS walk work

[Monday[ 10.24.16 Run 5 Miles

PM
[A] Run 5 miles

47:15

[Thursday] 10.20.16 MetCon

PM

[A]Strength:Strict weighted pullups - 4x3 

20, 20, 20, 20

[B]20 min AMRAP: Partner Wod
7 Deadlifts -255
7 C2B Pullups
7 Hang powercleans -135

12+10

[Tuesday] 10.18.16 Gymnastic Skill Work

PM
[A] Warm-up

[B] 12 Rounds for work
1 x 3 second Negative Handstand-wall facing
1 x  headstand into a handstand

I just worked on body alignment and getting into a headstand

[C] Muscle skill work
5 rounds
5 x True grip kipping with tower between feet
5 x  False grip transition work from knees

[D] 20 minutes of muscle-up work

[Monday] 10.17.16 PM Run 8 miles

PM
[A] Run 8 miles

[Sunday] 10.16.16 PM Hang Snatch + Diane

PM

[A] Warm-up

[B] Find 3RM Hang Snatch

95, 115, 135, 145

[C] "Diane"

21-15-9 reps

Deadlift (#235)

HSPU

4:52

[Saturday] 10.15.16 AM Running

AM
[A] Run for 50 minutes

[Thursday] 10.13.16 PM Hot Yoga

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

[Wednesday] 10.12.16 Lunch Front Squats+ PM Skill/Metcon

Lunch
[A] Run 1 mile

[B] Band work
Thoracic spine posterior deltoids

[C] Find 1RM Front Squat
135, 185, 205, 225, 245, 265

[C] 2x max reps of bench press @ #185
12 + superset 9 push-ups
7+ superset 4 push-ups

[D] 3 Max plank holds (squeeze tight everything)
1:10, 1:06, 1:02

PM

[A] Warm-up

[B]Strength/skillwork:
3 sets:
Pendlay rows x 8 (95, 115, 135)
Double unders x 30 sec
HS hold 30 sec-1 min

Rest as needed between sets

[C] 20 min AMRAP
Run 2 laps
10 Ring dips
20 Double unders
10 Calorie Row
20 GH Situps

4+ 20 DU + 8 GHSU

[Tuesday] 10.11.16 PM Strict Press and Team Wod

PM

[A] Warm-up

[B] Strength: Find to 3 RM Strict press
95, 115, 135, 145, 155, 165

Got 165 for 5 reps

Teams of 3- each teammate goes through the workout and completes the entire wod. Partner 1 begins and completes all 30 wall balls before moving on to Pullups; partner 2 can then start wall balls, etc....until all 3 partners have completed 120 reps each. No bottlenecking- station must be clear ahead of you before moving on.

[C]For time:
30 Wall balls -20/14lb-(10/10')
30 C2B Pullups
30 Pistols
30 Push presses- 115

13:07

[Monday] 10.10.16 Lunch Back/Skill + PM Legs/Lactic Threshold Recovery Test

Lunch

[A] Run 1 mile

[B] 10 minute EMOM:

3 Strict pull-ups

[C] Tuck holds 

Seconds 30-25-20-15-10-5

1:1 ratio work-to-rest

[D] Skill work

5 x :30 second hold handstand/plank progression

5 Hollow rocks immediately after hold

PM

[A]Strength: 

Pausing back squats -5x3 @60-70%, try to build on last week's numbers- 5-10lb- 3 sec pause at bottom

215, 215,215,215,215

[B] Benchmark workout: This is a test! We will be redoing this from time to time to test recovery.
For time: all out effort
250m Row
15 KB swings- #70
15 Burpees
15 KB swings
250m Row

Rest 8 min
Repeat for 2 sets total

4:02/4:10

Everything UB. Forearm are tight. Burpees were consistent not blazing fast

[Saturday] 10.09.16 Work Capacity

AM
[A] Warm-up

[B] Work Capacity
5 Rounds of each set with 1:1 work-to-rest ratio. Then 3 rounds of each set.

Set 1:
3 Burpess box jump overs (24")
8 HSPU
6 C2B

Set 2:
3 Burpess box jump overs (24")
6 Deadlifts (#275)
1 Prowl push -25 yard @ .75% BW (#165)

Set 3:
3 Burpess box jump overs (24")
T2B
12 Wallballs (#30)

Roughly 1:30 for the first 5 rounds of each set and slowly moved to 1:40-2:00. Long grind.

[Friday] 10.07.16 PM EMOM

PM
[A] Warm-up

[B] 10 min emom:
Odd: 8 Good mornings- 8 GH raises (#10 on back)
Even: 20 KB Russian twists (10/side) - (#54)

[C] 10 min EMOM:
Odd: 3 Powercleans + 3 Front squats- #155
Even: 10 Burpees over bar

[D] 10 min EMOM
Odd: 8 Powersnatches -#115
Even: Run 1 lap

Good work everything UB. Good cyling

[Thursday] Lunch Legs & Annie + PM Hot Yoga

Lunch

[A] Run 1 mile

[B] Mobility

[C] Strength: Back Squats

4 reps @ 79% (#255)

1 rep @ 84% (#275)

4 reps @ 79% (#255)

1 rep @ 87% (#285)

4 reps @ 79% (#255)

1 rep @ 90% (#295)

[D] -'Annie'
For time: 50, 40, 30, 20, 10 of
Double unders
Situps

9:01

DU went UB. Sit-ups were just so slow. Never really stopped but seemed to be so slow?

PM

[A] Hot Yoga @ Golds South

60 minutes power

[Wednesday] 10.05. 16 PM Skill work + Metcon

PM

[A] Warm-up

[B] 15 min Skillwork: handstand hold, hs walk practice, hs pushup progressions, etc
Handstand holds facing wall- nose to wall- toes to wall, then try to step away

Partner wod- in teams of 2, break up the reps any way you choose
[C]Wod B-7 min amrap:
20 Deadlifts-225/
20 Box jumps-24
20 Pullups

Rest 5 min

Repeat for 2 sets total

3+32/ 3+13

[Tuesday] PM Back Squat + Metcon

PM
[A] Warm-up

[B] Midline Work

3 Rounds

15 GHSU

5 Strict ring dips

[C] Strength: Pausing back squats (3 sec pause at bottom) -5x3 @ 60-70%- no fails

185, 205, 205, 215, 215

[D] 3 min AMRAP: 
12 Wall balls-30 (10')
6 T2B

Rest 2 min
Repeat for 2 sets total

2+13/2+16

Then rest 3 min
Then: 500m Row for time

2:36.1

[Monday] 10.03.16 Lunch Midline + PM Metcon (Great Grinder)

Lunch
[A] Run 1 mile

[B] Find 1RM Wtd. Pull-ups
10, 20, 25, 30, 35

Got pull on #35 but could not extend passed parallel

[C] 5 min EMOM Eccentric pull-ups x3 
Tempo 5000

[D] Skill work
4x 30 seconds front lean on wall-pushing through shoulder
4x facing wall handstand hold with vertical alignment

[D] 8 EMOM
Even: 30 second hollow hold
Odd: 30 DU

PM
[A]Strength: 4x50yd Front rack KB carry (both arms)- AHAP- rest as needed between sets

#54

[B] 4 RFT:
25 Push press-#105
20 KB swings -#70
15 Burpees
Run 3 laps

26:08

[Sunday] 10.02.16 Snatch 1RM + PC

PM

[A] Find a 1RM Snatch

95, 115, 135, 155, 165, 175

[B] Doubles- Power clean - 70%, 75%, 80%, 85%, 90%

165, 175, 185, 205, 210

[C] 3 RFT

10 PC (#155)

5 Wall walks

7:54

[D] For Time

50 Box jumps (24")

50 KBS (#54)

50 Goblet squats (#54)

200m 1-arm farmer carry w/ sandbag (#50)

400m run

19:44

[Friday] 09.29.16 AM Jackie

AM

[A] Warm-up

[B]Strength: Squat clean + Front squat + Thruster - Take 15 min to build to heavy set
95, 115, 135, 155, 175, 185

[C] 'Jackie'- For time:
1000m Row
50 Thrusters-45lb
30 Pullups

11:53

Row damper drag 130. Row done in 4:00 minutes. Thruster went 30-20. Should of went UB. Pull-ups were 2 kips down. Less time at bottom ~3 seconds instead of 5.

[Thursday] 09.28.16 Deadlifts + Metcon

Lunch
[A] Warm-up

10 minutes

[B] Run 1 mile

[C]Strength
A. Take 10 min to build to heavy single Deadlift;
135, 225, 285, 315, 365
B. Every 2 min for 8 min (4 sets): 3 speed deadlift singles at 70% of heavy single
285

[D] 60 seconds max reps of deadlift @ #225

23

15 UB then 8

PM
[A]10 min mobility

[B] 3 RFT:
21 Calorie row
15 Hang Power snatches -115
9 Back rack lunges /leg- 115

13:48

[C] 10 minutes of skill work
Working on free stand handstands

[Wednesday] 09.28.16 5 Mile Run

PM
[A] 5 Mile Run
45:36

[Tuesday] 09.27.16 PM Back Squat + Metcon

PM
[A]Strength: Build to heavy triple Back squat; then 4x3 at 85% of heavy triple
135, 185, 225, 285
4x3 @ #235 (Tempo: 3201)

[B] 20 min AMRAP

Teams of 2, 1 partner runs 3 laps while other partner performs reps and rounds of box jumps, etc.... When run is complete, switch places, etc...

Run 3 laps
5 Box jumps 30"
7 Ring dips
9 T2B

14 rounds

Limiting factor was T2B. Interesting method walk the 3 laps, all out between get full rest.

[Friday] 09.23.16 PM Chipper

PM

[A] Warm-up 

10 minutes

[B] Find a hard 1 rep Clean & Jerk

135, 155, 185, 215, 225, 235

[C] For Time

AMSU 1:40

C2B 16:11

S2OH 21:50 (UB)

[D] 900/700m row using 20":45" intervals.

114, 114, 114, 114, 114, 113, 112, 111

** The objective during the row is to generate maximum speed in as few strokes as possible and accumulating maximum distance each interval.

[Tuesday] 09.20.16 PM Strict-ups+ Midline + Metcon

PM
[A] Warm-up

[B] 3 Sets of strict pull-ups
7, 5, 4

[C] Midline- Build off of last week
3x 20 GHSU
3x 20 GHDs  (#10) Focus on control and tension throughout your posterior chain

[D] For Time
20 Burpee BJO's 24
40 Wall Ball 30/20#
60 Cal Row
80 DU's**
100 yard bear crawl

** Each break in repetitions constitutes an immediate penalty of 10 air squats.

15:30

Hard cardio, WB 10 UB then went 5's. DU 6, 42, 65. Had 3 sets of air squats

[Monday] 09.19.16 Lunch Circuit + PM Cleans

Lunch
[A] Run 1 mile-warm-up

[B] Lunch circuit
1 minute on cardio
1 minute with an exercise

PM
[A]Strength: Take 12 minutes to find today's 1RM squat clean; 

95, 135, 155, 185, 205, 225, 245

Then thrusters -1x4 using last weeks 3RM

185

[B] For time:
30 Hang Squat Cleans 75
Run 5 Laps-Outside
30 Hang Squat Cleans

12:48

[Sunday] 09.18.16 AM Run

AM
[A] Ran for 45 minutes

[Friday] 09.16.16 AM Aerobic Metcon

AM
[A] Foam Roller
15 minutes

[B] Mobility
15 minutes

[C] Midline
3x15 GSU
3x15 GHD

[D] For Time
Run 6 laps (800m)
250 DU
Every break- 7 Goblet Squats (#70)

11:09

1st UB went 70, then between 30-50.

PM
[A] Eccentric Pull-ups
5x4 (7-0-0-0)

Superset Inverted body row 5x4

[B] Eccentric T-bar row

5x4 (7-0-0-0)

50, 75, 100, 100, 110

Superset plyo push-ups 5x4

Used #25 to get a closer pull

[C] Single arm lat pulls

5x6  (0-3-0-0)

50, 50, 60,70,70

[D] 2/1 Cable Rows

5x4 (0-3-0-0)

40,40,50,50, 60

[Thursday] 09.15.16 PM Hot Yoga

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

[Wednesday] 09.14.16 PM Shoulders

PM
[A] Mobility
15 minutes

[B] Complete the following:
3x 20 OH Lunges (#115) Alternating legs
3x 20 GHD Sit-ups

[C]  For time 21-15-9
KBS (#70)
Wall Balls (#30)
Burpee Jumping C2B

14:40

[Monday] 09.12.16 PM Cardio + Cindy on Semi-Steroids

PM
[A] Warm-up
10 minutes

[B] Run 1 mile- Max effort
7:48

[C] Run 400 m- Max effort
1:40

[C] Cindy on Semi Steroids
20 min AMRAP
5 Pull-ups
10 HRPU
15 Goblet Squats (#53)

6 Rounds

[Thursday] 09.08.16 PM Death by Power Cleans

PM

[A] Warm-up

10 minutes

[B]Strength: Powerclean + Front squat 5x (1+3)- build to heavy last set

135, 35, 185, 205, 205

[C] 'Death' by Powerclean- (#155)
Min 1- 1 rep
Min 2- 2 reps
Min 3- 3 reps
Etc....until you can't complete all reps in that minute

12+10

[D] Every other minute

Skill Work- Pistol 3/3 on each side with band- 

[E] Back Extension on GHD

5x10 with 2 second pause @ top (#25)

[Wednesday] 09.07.16 Lunch Circuit + PM Shoulders MetCon

Lunch Circuit
[A] Run 1 mile

[B] 5 minute Gorilla Complex
1 min- Gorilla Squat
1 min- Gorilla Push-up
1 min- Gorilla Walk
1 min King Kong (#25 DB)
1 min Gorilla lateral walk

[C] Leg-Hip-Core
1 min: Inchworm
1 min: Reverse lunge
1 min: Back extension
1 min: Forward Lunge
30 second plank
1 min: Lateral side lunge with bicep curl
1 min: DB Row
1 min: Rotational lunge
30/30 Side plank
1 min: Shuffle on box
1 min: Hip ball squeezes
1 min: Warrior 3- Hold 30/30 each side
1 minute plank
3x :30 sec flutterkicks
2x10 (each side) side hip touches while in plank straight into 10 steam boats

PM
[A] Mobility
15 minutes

[B] For Time
Run 5 laps
30 Ring dips
100yd Bear crawl
Run 5 laps
30 HSPU
30 HRPU
Run 5 laps

22:24

[Tuesday] 09.06.16 PM Snatch Work

PM
[A] Warm-up

[B] Strength: 

Snatch deadlift + snatch high pull- 5x (2+2) ;  

(95,95,95,135,135)

Heaving snatch balance (2 sec pause at bottom) + OH squat- 5x (1+2)

(95,95,115,115,135)

[C] 3 RFT:
10 Calorie Row
15 Powersnatches- 135
20 Box jumps -24

12:28

Powersnatch from the ground, dropped each time to reset. Box jumps were medium pace, and row was recovery (damper= 8.5)

[Sunday] 09.05.16 AM DVB Hero WoD + 1RM Strict Press

AM
[A] Foam Roller
10 minutes

[B]Hero WOD: DVB- For time
Run 1 mile w/wallball- 20/(4 laps outside)
Then 8 rounds of:
10 Wallballs-20
8 C2B
Run 800m w/wallball (2 laps outside)
Then 4 rounds of: 
10 Wallball
8 C2B
Run 400m w/wallball (1 lap outside)
Then 2 rounds of:
10 Wallballs
8 C2B

28:38

[C] Find 1RM Stirct Press
95, 115, 135, 145, 155, 165

[Saturday] 09.04.16 AM Body Attack @ Golds Gym South

AM
[A] Body Attack @ Golds Gym South
60 minutes

[Friday] 09.02.16 AM Core/Metcon

AM

[A] Foam Roller

15 minutes

[B] 15 min EMOM
Min 1: 30 sec bar hang
Min 2: 12 Hollow rocks
Min 3: 10/side Russian KB twists -(#53)

[C]For time: 21, 15, 9 of
C2B Pullups
Hang powersnatches -#115
Burpees over bar

21:18

[Thursday] 09.01.16 PM Hot Yoga

PM
[A] Hot Yoga
60 minutes

[Wednesday] 08.31.16 AM Cleans + MetCon

AM
[A] Foam Roller 

10 minutes

[B] Mobility/Bands

10 minutes

[C] Handstand Shoulder taps

4x10- Alternating shoulder

[D] Strength: Build to 1 RM Clean

135, 185, 195, 205, 225

[E] For time
10 Squat cleans (#135)
25 GH Situps
8 Squat cleans (#135)
20 GH Situps
6 Squat cleans (#135)
15 GH Situps
4 Squat cleans (#135)
10 GH Situps
2 Squat cleans (#135)
5 GH Situps

9:08

[Tuesday] 08.30.16 PM Legs

PM
[A] Foam Roller
10 minutes

[B] 16 Every other minute- Back Squat (BS)
Even: BS followed by 5 jumping squats
Odd: Rest
BS @ 60% 9x2 (195)
BS @ 70% 6x2 (225)
BS @ 80% 4x2 (255)
BS @ 85% 2x2 (275)

[C] 20 minutes in sauna

[D] 10 minutes in whirlpool

[Monday] 08.29.16 PM Metcon

PM
[A]Strength: 1 set of 100yd sled push-max weight 
The goal is to stop no more than 1 time (turns included)

4x45 plates

[B]3 RFT:
400m
10 Tire flips
15 Wall balls-#30
20 KB swings -70lb

17:13

[Saturday] 08.27.16 PM 10K Row

PM
[A] 10 minute warm-up

[B] 10K Row for Time

10K Row @ Golds Gym South

42:47

[C] 4x 8 Sets of T-Bar Rows 2222

80, 80, 115, 115

Super set with 25 for max reps

58

[Friday] 8.26.16 Lunch Circuit + PM Shoulders

Lunch
[A] Run 1 mile

[B] 30 minute circuit

Run 1 minute @ 6.0 mph between each exercise
1 minute max reps of different exercised

PM

[A]15 min EMOM
Min 1: 8 Weighted back extensions @2011 #25
Min 2: 30 sec handstand hold (feet to wall)
Min 3: 30 sec FLR

[B ]For time:
21, 15, 9 of
HSPU
Ring dips

19:26

This sucked, shoulders shot. Bodyweight things are an extreme weakness of mine. Need to be determined to get better

[Thursday] 08.25.16 PM Hot Yoga

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

[Thursday] 08.18.16 PM Hot Yoga

PM
[A] Hot Yoga at Golds Gym South in Murfreesboro
60 minutes power yoga

[Wednesday] 08.17.16 PM Skill Work

PM
[A] 10 minute warm-up

[B] 20 EMOM
30 seconds of work/30 seconds rests
Minute 1: DB Snatch #50 R/L 30 seconds each side (1 minute worth of work)
Minute 2: Pistols
Minute 3: K2E
Minute 4: Shuttle push-up

[Tuesday] 08.16.16 AM DL + MetCon

AM

[A] Foam Roller

10 minutes

[B] Strength: In 20 min, find 1RM Deadlift
135, 225, 315, 365, 405, 415

[C] 3 RFT
Run 3 laps
10 Deadlifts-225
20 Box jumps -24

8:59

Broke the first road of DL into 5/5, then went UB for the rest. Good strong, fast!

[Monday] 08.15.16 Lunch Circuit + BW Chest

Lunch
[A] Lunch Circuit
Run 1 min between exercises @ 6.0 mph

Reverse curtsy lung with bicep curl
Jan Fondas
X and O's
Eccentric air squat comp;lex
Thrusters
Plank
Russian twists
Side plank with push-ups
Bicycle abs
Star jumps
Air squat jumps
Push-ups
E and O's

PM

Bodyweight Workout

[A] 4 Sets of max incline push-ups

54, 38, 31, 27

[B] 3 Sets of max bench dips

22, 17, 15

[C] 3 sets of max regular push-ups

18, 9, 8

[Thursday] 08.11.16 PM Squats + MetCon

PM

[A] Foam Roller

10 minutes

[B] Strength: Build to heavy single Back squat

135, 185, 225, 275, 295, 315, 325

[C]  4 min AMRAP
20 Double unders
10 Pistols (Kickstand these)

3+11
Rest 1 min

[D] 3 min AMRAP
3 Ring pull-ups
18 Lunges

3
Rest 1 min

[E] 2 min AMRAP
Ring dips (Strict)

20

Rest 1 min

[F]1 min AMRAP
Burpees

20

[Wednesday] 08.10.16 AM Mobility + PM Trail Run

AM
[A] Mobility 
15 minutes

[B] 3 RFT

Run 3 laps
15 Deadlifts - 255
30 GH Situps

16:14

PM

[A] Trail Run- Percy Warner- Mossy Ridge Trail

1:02:02

[Tuesday] PM PC + Fight Gone Bad

PM
[A] Foam Roller 10 minutes

[B] Strength: 15 minutes to find 1RM Clean

135, 185, 205,215, 225, 235

Stopped at 235, form what not good

[C] Fight Gone Bad

Wall balls-20/
Sumo DL/HP-75
Box jumps-20/
Push press-75/
Row for calories

Rest 1 min
Repeat for 3 rounds total

121/114/89 = 324

[Sunday] 08.07.16 PM Body Attack

PM
[A] Body Attack @ Golds Gym

60 minutes body weight cardio

[Saturday] 08.06.16 AM Hot Yoga

AM
[A] Hot Yoga @ Golds Gym

60 minutes Power Yoga

[Thursday] 08.04.16 PM Hot Yoga

PM
[A] Hot Yoga- Power @ Murfreesboro South- 60 minutes

[Wednesday] 08.03.16 Lunch Circuit + PM DT WoD

Lunch
[A] 10 minutes on Elliptical

[B] 20 min AMRAP- "Remember When You Were 20?"

20- 180 Switch squats
20- DB Rows (#15)
20- Jump forward-hop back 3 and then R/L Skater
20- Strict DB Press (#15)
20- Mt. Climber (4-count)
20- Kicks on Bag (10R/10L)

3+ 30

[C] 5 minute core work

PM
[A] Strength: 1 Squat clean + 2 Front squats + 1 Jerk - build to max for the day

135, 155, 175, 185

[B]  'DT'
5 RFT: 155/105lb
12 Deadlifts
9 Hang powercleans
6 S2OH

11:03

[Tuesday] 08.02.16 Tuesday PM Snatches + MetCon

PM

[A] 10 minute foam roller

[B] Strength: Build to heavy single Powersnatch

95, 95, 135, 155

Then dropped to 135 and worked on second explosion.

[C] 6 min AMRAP
12 HSPU
12 T2B

2+6

Hard for me. HSPU were rough after 1st round.

Rest 3 min

[C] 6 min AMRAP
15 Box jumps -30/24"
15 Burpees

3+4

Rest 3 min

[D] 3 min rowing for calories

68 calories

[Friday] 07.29.16 7K Trail Run

PM
[A] Run 7K on trail

4.5 miles on Mossy Ridge Trail @ Percy Warner

[Thursday] 07.28.16 PM Skill

PM
[A] Elliptical for 20 minutes

[B] 21 EMOM
A: 5 Hang clans (#135)
B: 10 Ring push-ups
C: DU 30 seconds of work

[C] Row 1000m 

Recovery

[Wednesday] 07.27.16 AM Legs + MetCon

AM
[A] Build to a heavy 3 RM- Squat
135, 185, 225, 245

[B] WoD
40 Box jump-overs- 24"
20 Medball cleans (#20)

2:51

[C] Row 500m for time

1:33.1

Chickpea Spinach Curry

Chickpea Spinach Curry
Adaptation from the Pioneer Woman

Ingredients

1 tbsp of of EVOO
1 whole onion, diced fine
Salt and Paper, to taste
4 teaspoons curry powder
2 cloves garlic, minced
1 cup of vegetable stock
1/2 package of frozen spinach
2 cans chickpeas, drained and rinsed
1 can (13.5 ounce) coconut milk
1 tbsp honey
1 tbsp sriracha
1 sweet potato


Instructions

Heat oil in a medium skillet over medium-low heat. Add the onions, seas with salt and pepper and cook for a few minutes, until onions are soft and starting to turn golden. Sprinkle in the curry powder and garlic and stir, cooking for another minute. Pour in vegetable stock and stir to scrap up all the brown bits in the pan. Add spinach and cook for 2 minutes. Add the coconut milk, honey and a squirt of sriracha. Bring to a boil, add chickpeas, reduce the heat, and simmer for 10 minutes. Taste and adjust the seasoning, adding more salt, honey, or sriracha.

Serve over a sweet potato.

[Monday] 07.25.16 Lunch Cardio + PM DL/WoD

Lunch
[A] Run 1 mile

[B] 10 min AMRAP
5 Burpee
10 Plyo squats
15 Steam engines (15R/15L)
20 Jumping Jacks

6 Rounds + 5 extra burpees

[C] 10 min AMRAP
10,9,8,7.....3,2,1
Bent over row (#20 DB)
Strict press (#10 DB)
Tricep kickback (#10 DB)

1 Round + 65

[D] 5 min AMRAP
10 Back extension
Jane Fonda (10/10/10/10- R/L)
10 Leg levers

2 Rounds

PM

[A] Find 1RM DL

135, 225, 315, 365, 405, 455

[B] 15 min AMRAP
10 Squat clean & jerks- 105
15 Burpees over bar
8 Squat clean & jerks- 135/
15 Burpees over bar
6 Squat clean & jerks- 155
15 Burpees over bar
4 Squat clean & jerks-185
15 Burpees over bar
2 Squat clean & jerks-205
15 Burpees over bar
Max Squat clean & jerks- 215

Made all the way to #215 and missed rep. Had 8 seconds after last set of burpees. No time to rest-smoked.

[Friday] 07.22.16 Lunch Cardio + PM Hanging Pratice

Lunch
[A] Lunch Circuit

Run 1 min between exercises @ 6.0 mph

Reverse curtsy lung with bicep curl

Jan Fondas

X and O's

Eccentric air squat comp;lex

Thrusters

Plank

Russian twists

Side plank with push-ups

Bicycle abs

Star jumps

Air squat jumps

Push-ups

E and O's

PM

[A] Stretch

10 minute warm-up

[B]Strength

Clean grip DL to contact point 4x 1.1.1

135, 185, 185, 185

Snatch grip DL to hip 4x 1.1.1

95, 135, 135, 135

** Scorre is total amount of weight lifts over 4 rounds**

[C] 8 min EMOM

Odd: 10 Hang clans- build over 4 rounds
Even: Rest

115/135/155/165 = 5700

[D] 8 min EMOM

Odd: 10 Hang powersnatchs- build over 4 rounds
Even: Rest

95/95/105/105 = 4000

[Thursday] 07.21.16 PM Hot Yoga

PM
[A] Hot Yoga
60 minutes of power yoga

[Wednesday] 07.20.16 Skill Work + Cardio WOD

PM
[A] Foam Roller
10 minutes

[B] Warm-up
15 minutes

[C] 15 minute EMOM
Min 1: DU x 30 seconds
Min 2 8 Wall Slides
Min 3: Top of ring dip hold x 30 seconds

[D] 10 min AMRAP
15 Cal row
15 Box Jumps 30'
15 Burpees

3 Rounds

Good work! Felt strong during this wod

[Monday] 07.18.16 Shoulders

AM
[A] Stretch

[B] Strength
5 sets of 2 Push Press + 2 Push Jerk- Build over 5 sets
95, 135, 155, 175, 185

2 Push press @ 175 turned into push jerk. Need to work on technique. Felt pretty strong.

[C] For Time
1000 row
Then 5 rounds of
10 S2OH (#135)
15 Pull-ups

1000m row @ 4:35, all S2OH unbroken. 2 rounds of C2B, then jumping pull-ups. Upper body so weak.

19:53 

[Friday] 7.15.16 Functional Fitness

PM
[A] 8 min EMOM
10 Back extension
:30 sec plank

[B] 8 min EMOM
KB Twist (#53) 10/side
KB SDHP x15 (#53)

[C] 10 min AMRAP
250 Row
50 yard sled push (#90)
50 yard KB Farmer carry (#53)
10 Atomic sit-ups (#45)

Need to work on atomic sit-ups, explosion and getting up.

2+340

[Wednesday] 7.13.16 Golds Gym Body Attack

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

[Tuesday] 07.12.16 PM Deadlifts

PM
[A] Foam roller for 10 minutes

[B] Skill
Suitcase KB DL (#53) x8 each side

[C] 3 RFT

12 DL (#255)
15 HSPU
50 DU

12:32

[Monday] 07.11.16 Lunch Circuit-Recovery

PM

[A] Run 1 mile

[B] Lunch Circuit

Run 1 min between exercises @ 6.0 mph

Reverse curtsy lung with bicep curl
Jan Fondas
X and O's
Eccentric air squat comp;lex
Thrusters
Plank
Russian twists
Side plank with push-ups
Bicycle abs
Star jumps
Air squat jumps
Push-ups
E and O's

[Sunday] 07.10.16 PM Shoulders

PM
[A] 10 minute foam roller

[B] 8 min EMOM
4 Power HSPU (Knees tuck to chest- hold and explode)

[C] For Time
800 m run
40 S2OH
40 Sit-ups
40 Push-ups
400m run
20 S2OH
20 Sit-ups
20 Push-ups
200m run
10 S2OH
10 Sit-ups
10 Push-ups

24:57

Push-ups were the hardest. Had to partition S2OH into 15 , Push-ups after 10, had to partition every 5. Shoulders/chest smoked.

[Friday] 07.08.16 PM Functional Fitness

PM
[A] Row for 5 minutes

[B] 15 EMOM
Pendlay Row x8 (#95)
Max DU for 30 seconds
Good Morning x8 (#95)

[C] 21-15-9

Squat cleans #155
Ring dips

21:50

[Monday] 7.04.16 4th of July-- 1775

AM
[A] 1775 WoD

40 min AMRAP
Team WoD
17 Power cleans #135
75 Air squats

Partition how you like. After air squats, strip the bar with, each partner carries the #45 3 laps. After finishing 3 laps, drop the #45 plate and run 3 laps.

4 Rounds + 72

[Saturday] 7.02.16 Hot Yoga

AM
[A] Hot Yoga at Golds Gym South

60 minutes

[Friday] 07.01.16 PM Functional Fitness

PM
[A] Foam Roller

[B] Find 1RM Bench

245

[C] Single DL- diffiuclt
No fails

385 

[D] 20 min cap
15 cal row..... 1 burpee
14 cal row..... 2 burpee
....................................
2 cal row....... 14 burpee
1 cal row....... 15 burpee

17:51

[Wednesday] 06.29.16 Lunch Cardio + PM 3 Mile Run

Lunch
[A] Run 1 mile- warm-up @ 6.0 mph

[B] 6 RFT

200m Row
10 KB Snatches (5L/5R) #35
5 Shuttle push-ups
10 Plyo squats
10 Flutter kicks (4-count) with KB presses #35
10 Mt. Climbers (4-count)

25:10

PM
[A] Run 3 Miles

26:19

[Monday] 06.27.16 Lunch Circuit + PM Deadlifts

Lunch
[A] Foam Roller 10 minutes

[B] Circuit
Run 1 min between exercises @ 6.0 mph

Reverse curtsy lung with bicep curl
Jan Fondas
X and O's
Eccentric air squat comp;lex
Thrusters
Plank
Russian twists
Side plank with push-ups
Bicycle abs
Star jumps
Air squat jumps
Push-ups

PM
[A] Find 1RM DL
135, 185, 215, 235, 250

That is all the weight that I have

[B] Skill Work: Ring Tucks
3 sets for max time in flexion

0;32, 0;27, 0:24

[C] 12 min AMRAP
12 Burpees over bar
8 DL (#225)
12 HRPU
8 DL (#225)

3 + 4

[Sunday] 06.26.16 Ruck @ Barfield

PM
[A] Ruck @ Barfield Park

5.45 miles in 1:54:00 minutes

[Friday] 06.24.16 Hot Yoga

Hot Yoga @ Golds Gym

[Thursday] 06.23.16 PM Crossfit

PM
[A] Stretch 

[B] Strength/skill work

15 EMOM
Minute 1: 30 second hang hold
Minute 2: 12 hallow rocks
Minute 3: 8 wall slides

[C] 3 RFT

2 Lap run
15 HSPU
12 Lunges
9 KBS (#70)
6 Pull-ups

17:02

[Wednesday] 06.22.16 Lunch Circuit + PM Hot Yoga 26

Lunch
[A] Foam Roller 10 minutes

[B] Circuit
Run 1 min between exercises @ 6.0 mph

Reverse lung with press
Extra wide push-ups
Hello girls
Curtsy lunges
Squat with DB upright row to lateral raise
Plank
Russian twists
Side lunges with knee tuck
Ab tucks
Star jumps
Air squat jumps

Core
1 arm R/1 leg plank L 30 seconds
1 arm L/1 leg plank R 30 seconds
Plank 30 seconds
10 plank to elbow
Crunches 30 seconds
Leg levers 20 seconds

Stretch

PM
[A] Hot Yoga 26 @ Golds Gym South

75 minutes of hot yoga 105 F