[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