[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.