[Thursday] 12.28.17 Gymnastics Work + WoD

AM
[A] Warm-up

[B] Gymnastics
Deficiency HSPU with (#45) and ab-mat 5x2
[C] WoD
3 min AMRAP

5 Power cleans (#155)
10 Squats
10 Split jumps
Rest 1:00 minute x3

3+5, 3+2, 3+1

[Wednesday] 12.27.17 PM Sprints + WoD

PM
[A] Warm-up

[B] Sprints x4 (3 laps/400m)
Rest 90 seconds

1:31, 1:32, 1:35, 1:36

[C] WOD
1-2-3-4-5-6-7-8-9-10
Unbroken T2B

Rest 1 minutes

10-9-8-7-6-5-4-3-2-1
Thrusters (#115)

17:23

[Tuesday] 12.26.17 Back Squat + Metcon and Accessory Work

PM
[A] Warm-up

[B] Find 1 RM Back Squat
135, 185, 225, 275, 315, 365, 405

[C] WoD
3 Rounds for Time:
10 S2OH (#205)
Run 400m

10:06

[D] 20 min AMRAP
Team of 2 (with Mitch)
1 Partner row max cal while other is working

25 yards- Sled bear crawl with (4 plates)
25 yards- Sled push
50 yards- Farmer carry with (#70 KB)
20 GHSU

[Tuesday] 12.19.17 Squat Snatches + EMOM

PM
[A] Warm-up

[B] 3x Squat Snatch -E2MOM for 12 minutes
At 70% of Max (#135)

[C] AMRAP x 2 minutes

1 Minute thrusters (#95)
1 Minutes *

1- Pull-ups
2- T2B
3- Burpee over bar

106

[Monday] 12.18.17 Front Squats + WoD

PM
[A] Warm-up

[B] Front Squats
135, 155, 185, 205, 225, 275, 315, 335

[C] WOD
30-20-10 DB Snatches
15-25-35

9:35

[Friday] 12.15.17 DL + WoD

PM
[A] War,-up

[B] Deadlifts 5x3 TnG
315, 365, 385, 405, 425

[C] WoD
21-15-9

Burpee DB Deadlifts (#55)
T2B
Lunges with DB

10:53

[Tuesday] 12.12.17 Front Squats + WoD

PM
[A] Warm-up

[B] Front Squats 4x4
2 seconds down, no pause

185, 205, 225, 245

[C] For Time:
40 Wall balls
20 Front squats (#225)
40 Box jumps
20 Burpees

9:32

[Sunday] 12.10.17 Hot Power Yoga

PM
[A] 60 minutes of Hot Power Yoga

[Saturday] 12.9.17 Murph

PM
[A] Warm-up

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

1:06:34.

[Thursday] 12.7.17 Power Snatch + WoD

PM
[A] Warm-up

[B] Power Snatch 6x2

95, 115, 135, 145, 155, 165

[C] WoD
7 min AMRAP
7 Power Snatches (#115)
7 Wall balls
7 Box Jumps (24")

5+7

[Wednesday] 12.6,17 OHS + Metcon

PM
[A] Warm-up

[B] OHS 6 x2
:2 second pause at bottom

135, 175, 185, 205, 215, 225

[C] 3 Rounds of:
10 C2B
10 KB Snatches (#70)

5:49

[Tuesday] 12.6.17 Power Clean and Jerks + Jorge

PM
[A] Warm- up

[B] Power Clean + Power Jerk x 8
Build to a heavy set

155, 165, 175, 185, 205, 215, 225, 245

[C] Jorge
30 GHSU
15 Squat Cleans (#155)
24 GHSU
12 Squat Cleans (#155)
18 GHSU
9 Squat Cleans (#155)
12 GHSU
6 Squat Cleans (#155)
6 GHSU
3 Squat Cleans (#155)

14:13

[Monday] 12.4.17 MetCon

AM
[A] Warm-up

[B] Every 4 min EMOM x 4
10 Back squats (#155)
15 Box jumps (24")
20 Burpees

2:34/ 2:40/ 2:40/ 2:30

[Monday] 11.27.17 Snatch Complex + WoD

PM
[A] Warm-up

[B] Heavy Complex
Power Snatch + OHS + Squat Snatch
Pause 2 seconds in squats

95, 115, 135, 155, 175

[C] WoD
3 Rounds
48 DU
16 T2B
8 KBS HSC (#53)

Then immediately into

2 Rounds
30 S2OH
20 Burpees

3+ 30

[Wednesday] 11.8.17 Squat Snatch + WoD

PM
[A] Warm-up

[B] Squat snatch + Hang squat snatch x6
95, 115, 135, 145, 150, 155

[C] WoD
4 RTF:
20 lunges
15 GHD Sit-ups
10 Hang squat snatchs (#115)

11:06

Lunges and sit-ups were unbroken. On hand snatches I went R1:UB, R2: 6/4, R3: 5/5, R4: UB

[Tuesday] 11.7.17 Clean & Jerk + S2OH/KBS

PM
[A] Warm-up

[B] 6 x 1 Clean + 2 Jerks
155, 175, 185, 205, 225, 235

[C] WoD
21-15-9
S2OH (#135)
KBS (#53)

2:38

[Monday] 11.6.17 Front Squat + Cindy

PM
[A] Warm-up

[B] Front Squat 4x4 [Tempo: 3311]
Heavier than last week
135, 185, 205, 215

[C] Cindy
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

16+10

[Saturday] 11.4.17 Endurance WoD + Accessory Work

AM

[A] Warm-up

[B]1 Round for time 

30 HSPU
1 Mile run
30 Pull-ups
1 Mile run
30 HSPU

21:38

[C] 9 min EMOM

1.) 15 GHSU

2.) 6 Hang power cleans (#165)

3.) :30 Ring tuck holds

[Friday] 11.3.17 Back Squat + WoD

PM

[A] Warm-up

[B] Back Squat 4x4 [Tempo: 3311]
Heavier than last week

155, 185, 225, 245

[C] Wod 

30-20-10
KBS(#70)
KB SDLHP (#70)
Farmer carry both KB 1 lap after each round

12:10

[Thursday] 11.2.17 Prowler + AMRAP

PM

[A] Warm-up

[B] Prowler push 4x down and back 
25 yards- high holds, 25 yards back low holds

[C] Wod
AMRAPx 15:00
30 Deadlifts (#185)
30 Box jumps (24")
30 Cal row
30 T2B

1+111

[Wednesday] 11.1.17 Snatch + WoD

PM

[A] Warm-up

[B] Power snatch+ squat snatch+ o.h. Squat  x7
95, 115, 135, 145, 155, 175, 185

[C] WoD
AMRAPx 6:00
30 Double unders
3 OHS (#135)
30 Double unders
6 OHS
30 Double unders
9 o.h.s.
Etc.....

4+39

[Tuesday] 10.31.17 Clean and Jerk + WoD

PM

[A] Warm-up

[B] EMOMx 8
2 Clean and jerks 

135, 145, 155, 175, 185, 195, 215, 225

[C] WoD
24 Pistols
12 Hang cleans (#165)
8 Ring muscle ups
12 Hang cleans
24 Pistols
10:00 cap

24 pistols with heel on #25 plate,12 hang cleans UB, 8 bar muscle ups,  9 hang cleans--time capped

[Monday] 10.30.17 Front Squats + Jackie

PM

[A] Warm-up

[B] Front squat- 4x4 [Tempo: 3311]

Heavier than last week

135, 155, 185, 205

[C] “Jackie”
1k row
50 thrusters 45#
30 pull-ups

7:15

[Sunday] 10.29.17 Body Attack with Lyle

PM
[A] 60 minutes Body Attack with Lyle @ Golds Gym

[Friday] 10.27.17 Split Jerk + Strict Press WoD

PM

[A] Warm-up

[B] Split jerk - 5x1

155, 185, 215, 225, 245

[C]Wod
50 strict press for time (#75)
*every break, 40 double unders

2:59

[Thursday] 10.26.17 Back Squats + Lactic Acid Threshold WoD

PM

[A] Warm-up

[B] Back squats- 4x4 [Tempo: 3311]

135, 185, 205, 225

[C]5 rounds of
AMRAPx2
4 thrusters (#115)
6 burpees
8 cal. Row
Rest 3:00

2+3/2+3/2+1/2+1/2+3

[Wednesday] 10.25.17 Accessory Work

PM

[A] Warm-up

[B] EMOMx 12
Min1- 1 Bar MU
Min2- 10 HSPU 

[C] EMOMx 15

Min1- :30 Hand stand hold
Min2- 10 Stalder leg lifts (#25)
Min3-4 Turkish get ups (53/35#)

[Tuesday] 10.24.17

PM

[A] Warm-up

[B] Front Squats- 4x4 [Tempo: 3311]

135, 185, 225, 245

[C] Power Hot Yoga

[Monday] 10.23.17 Squat Snatch + Amanda

AM

[A] Warm-up

[B] Heavy triple Squat snatch

95, 115, 135, 145, 155

[C] “Amanda”
9-7-5
Transition ring muscle ups
Squat snatches (#135)

12:43

[Friday] 10.20.17 Push Jerk + WoD

PM

[A] Warm-up

[B] Push jerk- 5x1
185, 205, 225, 245, 265, 275

[C] WoD
AMRAPx 8

40 Cal. Row
30 S2OH (#95)
20 Bar facing burpees

1+82

[Thursday] 10.19.17 Box Jump + WoD

AM

[A] Warm-up

[B] 20 mins to establish max height box jump

42" (2 #45, and 2#25)

[C] WoD
10 rounds
3 DL (#315)
4 Box jumps (38")

7:59

[Wednesday] 10.18.17 Squat Cleans + WoD

PM

[A] Squat cleans- 5x2

135, 155, 185, 205, 225

[B] Wod

3-6-9-6-3
Strict pull-ups
5-4-3-2-1
Bear complex 

(135-155-185-205-225)

Increasing weight each round
*15:00 cap

10:59

[Tuesday] 10.17.17 Bench + WoD

PM

[A] Warm-up

[B] 10-8-6-4-2 Bench 

155, 185, 205, 225, 245

[C] Wod
30-20-10
T2B
Push-ups
*50 double unders after each round

11:54

[Monday] 10.16.17 OHS + Nancy

PM

[A] Warm-up

[B] O.H. Squats- Heavy single

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

[C] "Nancy"
5 rounds
400m run
15 over head squats (#95)

12:40

[Friday] 10.13.17 PM Push Press + WoD

PM

[A] Warm-up

[B] Push press - 5x1

135, 155, 185, 225, 245

[C] WoD
21-18-15
DB push-press (#53)
Sit-ups 

Rest2:00

18-15-12
DB thrusters
V-ups 

Rest 2:00

15-12-9
DB overhead stepout lunges
T2B

218

[Thursday] 10.12.17 High Hang Power Snatches + WoD

PM
[A] Warm-up

[B] 5x2- High hang power snatch

95, 115, 135, 145, 155

[C] WoD
5 rounds
10 HSPU
20 KB snatches 10/arm (#53)
30 Double unders
12:00 cap

4+51

[Wednesday] 10.11.17 High Hang Power Clean + Rowing conditioning

PM

[A] Warm-up

[B] 5x2- High hang power clean 

115, 135, 155, 185, 215

[C] Rowing conditioning

6x 250m- Time Trail

41, 41, 42, 43, 44, 45

* 2 burpees for every second slower than your fastest row

[Tuesday] 10.10.17 MetCon

PM

[A] Warm-up

[B] MetCon

10 rounds
5 Front squats (#135)
1 laps
35 Double unders
Rest 1:00

23:54

[Monday] 10.09.17 Front Squat + WoD

Lunch

[A] 50 minute circuit

PM

[A] Front Squat- Heavy single

135, 185, 225, 275, 295 , 315

[B] WoD
AMRAPx16

Ascending Wallballs
15-20-25-30-35-40...etc 

10 Box jumps 

*Every time you break the wallballs, 20yrd handstand walk

6+31

[Friday] 10.6.17 Strict Press + EMOM

PM

[A] Warm-up

[B] Strict press 5x1
95, 115, 135, 155, 170, 180, 185, 195, 200

[C] WoD

EMOMx 12
Min1- 15 S2OH (#115)
Min2- 200m row
Min3- 8/5 bar muscle ups
Min4- rest

Did jumping muscle-up transition work instead

[Wednesday] 10.4.17 "The Sevens"

Lunch
[A] 50 minute circuit @ Ingram

PM

[A] Warm-up

[B] "The Sevens"
7 Rounds of 

7 HSPU
7 Thrusters (#135)
7 K2E
7 DL (#225)
7 Burpees
7 KBS (#53)
7 Pull-ups

30:08

[Tuesday] 10.3.17 Power Clean + Metcon

PM

[A] Warm-up

[B] Position Power Clean  5x3

Deadlift + below knee + above knee + high-pull

95, 135, 155, 185

[C]  Wod 

4 rounds
8 Double DB cleans (#5)
2 laps

5:49

[Monday] 10.2.17 Back Squat + WoD

Lunch

[A] Circuit @ Ingram

50 minutes of work

PM

[A] Warm-up

[B] Back Squat work up to heavy single

135, 185, 225, 275, 315, 335, 365

[C] Wod
Team of 2
4 rounds
Low bear crawl down and back on turf
50 Double Unders 

* One person holds a plate over head(#45) while the other completes bear crawl and DU
* If plate is dropped before all reps are finished, 10 burpees for everyone.

* 1 round = each person holding the plate, doing the bear crawl, and doing 50 double unders.
* You may not start working on your reps until partner picks up their plate and has it over head.

Teamed up with Patrick, we did 10 burpees during round 3. Holding 45 over head was rough. Time was 13:45

[Wednesday] 9.27.17 Deadlift + WoD

PM

[A] Warm-up

[B]  Deadlift 5x1
225, 285, 315, 405, 495

[C] For Time:

4 rounds
250m row
10 Front squats (#115)
5/3 Ring muscle ups

17:46

[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

[Saturday] 08.26.17 Team WoD

AM
[A] Warm-up

[B] 5 Rounds for Time (Team WoD)
30 KBS (#70)
25 Push-ups
20 GHSU

Cash-out
4 Laps- Double KB (#70) Farmer Carry- Each partner does a full lap then switch

19:41

[C] 12 min EMOM

Min 1: 5 C2B

Min 2: :Max Ring Tuck/L Sits

Min 3: 8 Hip extensions

[Friday] 8.25.17 Split Jerk + Grace

PM
[A] Warm-up

[B} Split Jerk 5x5 climbing
135, 155, 185, 205, 225

[C] "Grace"
30 clean and jerks 135

1:51

20 UB, then 4 singles, 2 UB, 2 singles, 2 UB

[D] Accessory
4 Rounds for Work:
13 GHSU
30 DU

[Thursday] 8.24.17 Muscle-up work + Christine

PM

[A] Warm-up

[B] Muscle up work
5 sets of:
3 hollow kips on the rings
3 hips to rings
3 feet up (box) transition work or three attempts

[C] "Christine"
3 rounds of
500m row
12 DL (bodyweight)
21 box jumps (24")

10:45, DL @ #225

[D] Max Handstand Hold

1:36 

[E] 3 Round of Midline:

:30 seconds 1-handed KB (#70) Side hold (Shoulder- up and back) R/L

[Wednesday] 8.23.17 Back Squat + Metcon

PM
[A] Warm-up

[B] Back Squat 5x3
225, 275, 295, 315, 325

[C] For time:

100 double unders
30 burpees
1 mile run

12:43

3 minutes to complete DU and Burpees. Slow 1 mile run!

[Tuesday] 8.22.17 Skill Work EMOMS

PM
[A] Warm-up
Row 1K

[B] 20 min EMOM
8 Ring dips
8 T2B
6 Pistols
30 DU

[C] 12 min EMOM
:30 Side Plank R/L (within the same minute)
Max holds on pull-up cannonballs
:30 squat hold

[D] 10 mins on Stair master

[E] 30 min ins whirlpool

[Monday] 8.21.17 Hang Squat Clean + EMOM Front Squat + Row

PM

[A] Warm-up

[B] Hang Squat Cleans- Climbing  5x2

95, 135, 155, 185, 195

[C] 20 min EMOM 

Min 1: 5 front squats 185(from the ground)
Min 2: 20/15 cal. Row

5/20, 5/20, 5/20, 5/20, 5/20 5/20, 5/20, 5/16, 5/18, 5/16, 5/18

Rough. Made 6 rounds, but mentally checked out after that. Had the leg strength, went UB on all squats. Was a rough- capacity workout. Good Benchmark workout in my opinion.

[Thursday] 8.17.17 Mid-line + Metcon

PM
[A] Warm-up

[B] Not for time:
3 Rounds

10 strict HSPU
10 strict pull ups
10 strict toes to bar
10 good mornings

[C] 12 min AMRAP
12 box jump overs 24/20"
6 DL (305/185#)

8+10

[Wednesday] 8.16.17 Squat Snatch+ Core

PM
[A] Warm-up

[B] Squat Snatch 5x2
95, 115, 135, 135, 145

[C] For Time:
21-15-9
Double DB shoulder-to-overhead (#50)
Cal Row

Straight into

21-15-9
KB Snatch (#53)
Hip Extension (Setting on 6 holes)

11:47

[Tuesday] 8.15.17 TABATA Abs + " The Chief"

PM
[A] Warm-up

[B] TABATA ABS
6 Rounds
Plank
Knee-to-Elbows in Mt. Climber
Russian Twist (#53 KB)
Sit-ups

[C] The Chief
5 Rounds of 3 min AMRAP

3 Power Cleans 9#135)
6 Push-ups
9 Squats

5+15, 5+5, 5, 5, 4+12

**Score equals the lowest round 4+12

[Monday] 8.14.17 OHS + Metcon

PM
[A] Warm-up

[B] OHS 5x5
95, 115, 135, 145, 145

[C] For Time:
2 Rounds
22 Thrusters (#95)
22 Pull-ups

6:40

[Saturday] 8.12.17 30 min Team AMRAP

AM
[A] Warm-up

[B] 30 min AMRAP
10 HSPU
20 Deadlifts (#185)
30 Box jumps (24")
50 Pull-ups
60 Lunges

3+ 91

[Friday] 8.11.17 Push Press + 15 min AMRAP

PM
[A] Warm-up

[B] Push Press  5x5
135, 155, 165, 175, 185

[C] 15 min AMRAP
10 Lunges
8 Box jumps
6 S2OH (#95)
4 OH Squats

11+13

[Thursday] 8.10.17 EMOM+ MetCon

AM
[A] Warm-up

[B] 5 min EMOM
5 T2B + 3 Thrusters

Done- #115 Thrusters

[C] For Time:
1K Row
15 Power Snatches 9#115)
1K Row

9:07

Rowed around 1:48/500m pace 10 power snatch UB and then singles- 

[Wednesday] 8.09.17 Squat Cleans + Metcon

PM
[A] Warm-up

[B] Squat Cleans 5x2
135, 185, 195, 225, 245

[C] For Time:
20 DL (#135)
20 Hang Power Cleans
20 Front Squats
20 Push Press
20 Back Squats

EMOM 3 burpees

4:50

[Tuesday] 08.08.17 Bench Press + EMOM

PM
[A] Warm-up

[B] Bench Press 5x5
135, 185, 195, 215, 225

[C] EMOM- 12 minutes

Min 1: 12 Hand release push-ups
Min 2: 12 KBS (#70)

Done

[Monday] 8.7.17 Front Squat + Metcon

PM
[A] Warm-up

[B] Front Squat 5x5
135, 185, 205, 225, 245

[C] 9 min AMRAP
6 Strict pull-ups
9 Front squats (#135)

6+1

[Friday] 8.4.17 Shoulders + Metcon

PM
[A] Warm-up

[B] Strict Press 5x5
95, 115, 135, 145, 145

[C] For Time
30 Cal row
30 Burpee box jump overs (30")
30 HSPU

8:24

[Thursday] 8.3.17 Row/Push-ups

PM
[A] Warm-up

[B] For Time:
50-40-30-20-10
Cal Row
Push-ups

17:54

[C] 3 Rounds NFT:
5 Strict pull-ups
:30 second knee tuck holds
10 Banded tricep pull-downs

[D] 15 min on bike

[Wednesday] 8.2.17 Deadlift + Metcon

PM
[A] Warm-up

[B] Deadlift - 5x5
225, 285, 315, 335, 335 (UB)

[C] 8 min AMRAP
Ascending Ladder
Deadlifts, 1-2-3-4-5-...
T2B 2-4-6-8-10-12...

7+8

[Tuesday] 8.1.17 Pistol Work

PM
[A] Warm-up

[B] 15 minutes of Pistol Work

[C] 4 FRT:
28 Pistols
15 Power cleans (#115)

15:52

First two rounds were heels on a #10 plate, last 2 rounds where with 4 (#45) plates.  All power cleans were UB

[Wednesday] 7.26.17 Front Squat + Optimus Prime

PM
[A] Warm-up

[B] Front Squat- 2, 2, 2- Moderate Weight
135, 185, 205, 225, 245

[C] Optimus Prime 
7 min AMRAP
Wall Balls (#20)
EMOM- 5 DL (#225)

129

[Tuesday] 7.18.17 Isabel + Harley Love

PM
[A] Warm-up

[B] Find max strict HSPU
6

[C] "Isabel"
30 Powersnatch (#135)

2:18

[D] Harley Love
6 RFT

13 Thrusters (#95)
14 Pull-ups

15:18

[Monday] 7.17.17 Front Squat + Team WoD

PM
[A] Warm-up

[B] Find max UB pull-ups
14

[C] Front Squat 2, 2, 2,2, Building 1,1,1 (~85%)
135, 185, 225, 245, 285, 285, 285

[D] 25 min AMRAP: Teams of 3
10 Barbell reverse lunge (#75)
10 Push press (#75)
20 Lateral 2-foot barbell hop
Run 2 laps

* Relay Style

26+40

[Wednesday] 7.12.17 Nutts

PM
[A] Warm-up

[B] Hero Wod "Nutts"
10 HSPU
15 Deadlifts (#250)
25 Box jumps (30")
50 Pull-ups
100 Wall balls (#20)
200 Double unders
400m run with #45 plate

19:21

[Tuesday] 7.11.17 Skill work + Shoulders

PM
[A] Warm-up

[B] 10 min EMOM
1.) 30 seconds max HSPU
2.) 30 seconds max inverted rows

~ 8 HSPU and 7 inverted rows on rings

[C] 4 Rounds not for time
250m row
15 yard FR KB carry (#70)
5 wall walks

[Monday] 7.10.17 Squat Clean + Metcon

PM
[A] Warm-up

[B] Find 1RM squat clean in 12 minutes
135, 155, 185, 225, 245, 275

[C] 5 min AMRAP @ 80% of 1 RM Squat clean
215 for 15 reps

[D] 8 RFT:
8 Med ball squat cleans (#30)
8 FR lunge (#95)
8 No push-up burpee

11:38

[Tuesday] 6.27.17 Shoulders + Death by Power Cleans and Row

PM
[A] Warm-up

[B] E2 min for 10 minutes
5 Push press + 2 Push jerks
Build to a heavy set

[C] Death by Power cleans (#155)
14+9

Rest for 2 minutes

[D] Death by cal row
19+19

[Monday] 6.26.17 Back Squats + Metcon

PM
[A] Warm-up

[B] Find 15 rep max on back squats
135, 185, 225, 245

[C] 15 min AMRAP
10, 20, 30, 40.....

KBS (#70)
Box Jumps
Wall Balls (#20)

197

[Friday] 6.23.17 Power Cleans + Metcon

PM
[A] Warm-up

[B] Find 1 rep heavy for today
Drew: 95, 135, 185, 205, 225, 235
Matt: 65, 75, 85, 95, 105

[C] 5 min AMRAP @ 80% of todays heavy power clean
Drew: (#185) 37
Matt: (#85) 30

[D] 3 min AMRAP
20 DL @ #185
Max box jumps (24")

Rest 3 minutes
x2 sets

Drew: 58, 64
Matt: (DL #95) 24, 41

[Thursday] 6.22.17 Snatch + Core

PM
[A] Warm-up

[B] Find heavy snatch
95, 115, 135, 155

Wrist is wrecked

[C] 8 min AMRAP @ 80% of todays snatch (#125)
20

[D] 5 min AMRAP
15 T2B
15 KBS (#53)

3 Rounds

Forearms were smoked. A lot harder than I expected

[Wednesday] 6.21.17 DT + Strict Press

PM
[A] Warm-up

[B] DT
12 Deadlifts (#155)
9 Hang power cleans  (#155)
6 S2OH (#155)

5:40

[C] Build to a 10 rep max- Strict Press
95, 105, 135

[D] Sotts- light
3x5 @ #65

[E] 3 Rounds for time
Run 3 laps
15 Ring dips
20 GHSU

12:45

Rest 2 minutes

[F] 2 mins- Find max UB DU
90

[Thursday] 6.8.17 DL + BP + Team Relay

PM
[A] Warm-up

[B] Find 1RM Deadlift

[C] Find 1RM Bench press
135, 185

Wrist cannot bare weight

[D] Team Relay
10 KB Press (#53)
Farmer carry 25 yards
10/side KB renegade row
Farmer carry 25 yards
Sprint 50 yards
x4

[Wednesday] 6.7.17 Team WoD

Lunch
[A] Ingram TABATA Workout

45 minutes of work

PM
[A] Warm-up

Team WoD- Partner switches between rounds

[B] 10 min AMRAP
5 Hang snatches (#95)
7 T2B
Run 1 lap

[C] 10 min AMRAP
10 KBS (#70)
10 DU
Run 1 lap

[D] 10 min AMRAP
5 Power cleans (#95)
7 Front squats
Run 1 lap

8+12/9+20/11+11

[Friday] 6.2.17 Crossfit Outer Banks- NC

CROSSFIT OUTER BANKS-NC

Crossfit Outer Banks

AM

[A] Warm-up

[B] 10 mins on AD @ Z1

[C] 5 min EMOM

6 Thrusters (#135)

[D] For Time:

100 Wall balls (#20)

75 Ab sit-ups

50 Cal row

25 Power snatches (#135)

17:59

[E] 16 min EMOM

4 Strict ring pull-ups

30 DU

30 second plank

30 second air squat pause at bottom holds

[F] 3 Round for work:

10 Side raises (#5)

10 Band pull apart

:30 second Hercules holds

[Tuesday] 6.6.17 Back Squat + Karen

PM
[A] Warm-up

[B] Find 1RM Back Squat
135, 225, 275, 315, 365, 385, 405

[C] Karen
150 Wall balls (#20)
6:03

[D] 2 Rounds NFT: 
10 Back extension @ (20X2)
Run 3 laps

[Monday] 6.5.17 Strict Press

PM
[A] Warm-up

[B] Find 1 RM- Strict Press
95, 115, 135, 155(x2)

Right wrist still hurt

[C] 5 min max HRPU
42

[D] 5 min max strict pull-ups
22

[Tuesday] 5.23.17 Legs + Metcon

Right wrist still injured

PM
[A] Warm-up

[B] Back Squat
225 x 5, 250 x 5, 285, x4, 315 x8

[C] Accessory Work
4 Rounds for work

DB Box step overs x10 (#35)
Rest 45 seconds

[D] 15 min AMRAP
5-10-15-20-15....

Cal Row
GHSU
Wall Balls (#30)

25+5

[Monday] 5.22.17 Shoulder + Metcon

Right wrist still injured

PM
[A] Warm-up

[B] Strict Press
95 x5, 105 x8, 115 x15, 115x10

[C] 2 min max push-ups
41

[D] 2 min max ring dips (had to do box dips)
43

[E] FT 21-15-9

Push press (#115)
Pull-ups
Run 3 laps

14:39

[Monday] 5.15.17 Accessory Work + Metcon

Right wrist still injured

PM
[A] Warm-up

[B] 4 Round for Work
Incline DB fly (3212)x10
KB Row (#53) (2111)x10

[C] 4 Rounds for Time:
50 yard single arm DB carry (#70)
15 Russian KBS (#70)
15 Box jumps (30")
Run 2 laps

16:03

[D] Accumulate 4 minutes plank
Broke 5 times

[Thursday] 5.4.17 Deload BP/DL + Accessory

PM
[A] Warm-up

[B] Bench press (90% 1RM)
45%x5, 50%x5, 60%x5
95, 135, 145

[C] Deadlift (90% 1RM)
45%x5, 50%x5, 60%x5
185, 225, 285

[D] Clean DL (3 sec. pause below knee)
3x3 perfect form (#135)

[E] Snatch grip DL (3 sec. pause below knee)
3x3 perfect form (#135)

[F] 1K row- easy
@Z1- 2:08

[G] Accessory Work
[G.1] Glute bridges 3x10
95, 115, 135

3 second hold at top

[Wednesday] 05.0317 Midline + EMOM

PM
[A] Warm-up

[B] 5 Rounds:
15 GHSU
FLR x max hold

Rest 2 minutes

2:00, 1:38, 1:13, 1:10, 1:06

[C] 15 min EMOM
1.) 12 WB (#30)
2.) 12 Burpees
3.) 20 DU

[D] Accessory Work
[D.1] Low MU Transition work
3x3 dip out

[D.2] Side plank holds (:30R/:30L)

[Tuesday] 5.2.17 Deload Legs + Team Wod

PM
[A] Warm-up

[B] Back Squats
40%x5, 50%x5, 60%x5

155, 185, 225

[C] Team WoD- 30 min AMRAP

Run 2 laps (outside)
20 Tire flips
30 Pull-ups
40 KBS (#53)

3+70 + 2 laps inside

Started with the pull-ups

[D] Accessory Work

DB Rows (#40) x10
Good Mornings (#95) x10

Super set each exercise for 4 sets

[Monday] 5.1.17 Deload Shoulders

PM
[A] Warm-up

[B[ Strict Press
40%x5, 50%x5, 60%x5

75, 85, 95

[C] SOTS (Snatch grip) 3x3- light

55, 55, 55

[D] Drop Snatch + OHS (1 +2) x3 light

55,55,55

[E] E4 minutes for 16 minutes (4 sets)

250m row
10 S2OH (#115)
15 push-ups

Finish each round ~ 2:38-2:45

[F] Accessory work

[F.1] Powell raises (#5) x 10

[F.2] Lateral raises (#7) x 10

[F.3] Hercules holds x:30 second 9#7)

Super set each exercise for 4 sets

[Saturday] 4.29.17 Team WoD + Extra

AM
[A] Warm-up

[B] 5 RFT:

Run 2 laps (inside-together)
20 OHS (#95)
(partner pull-up hang)
20 GHSU
(partner DL hold #205)

23:42

[C] For Time:

104 WB (#20)
52 pull-ups

8:16

WB were done in 4:08. WB felt good, Pull-ups are getting better

[D] 4 RFT: (10 min cap)

28 Cal row
15 Power cleans (#115)

3 rows + 13 cal row

[Thursday] 4.27.17 Bench Press + DL + Metcon

PM
[A] Warm-up

[B] Bench Press (90% 1RM)
75%x 5, 85%x3, 95% +max

185, 210, 235 (7)

[C] Deadlift (90% 1RM)
75%x 5, 85%x3, 95% +max

335, 385, 430(7)

[D] 50 DB Burpee step overs (20")

8:09

[E] Run 1 mile [easy]

[Wednesday] 4.26.17 Team Workout

PM
[A] Warm-up

[B] 12 RFT:
4 Strict pull-ups
7 HSPU
12 KBS (#70)

11:03

* One person working at a time, switch after movement

[C] 5 Rounds for work

50 yard KB farmer carry (#70)
10 cal row

[Tuesday] 4.25.17 Back + EMOMS

PM
[A] Warm-up

[B] Back squat (90% of 1RM)
75%x5, 85%x3, 95% +

285, 315, 355 (6)

[C] E4 min for 20 minutes (5 rounds)
Run 2 laps
20 Wall balls (#20)
15 GHSU

About 2:50-3:00 per round

[D] Technique work
Lightweight perfect form (#95)

Clean DL from below the knee (3 sec pause)
+
Clean high pull (from below the knee
5x (2+2)

[E] Accessory work
10 minutes of DU

[Monday] 4.24.17 Press + Metcon

PM
[A] Warm-up

[B] Strict Press (90% of 1 RM)
75%x5, 85%x 3, 95%x Max

115, 135, 155 (7)

[C] SOTS 5x4 Build from last weight

45, 65, 75, 85, 85

[D] FT: 50-40-30-20-10

Cal row
Push-ups

15:38

[E] Accessory Work
[E.1] DB Fly 4x15
15, 15, 20,22.5, 25

[E.2] DB Rotation 4x12
5 pound plate each side

[Saturday] 4.22.17 AM Hot Yoga + Metcon

AM
[A] Hot Yoga @ Golds Gyms South
60 minutes

[B] 40 min AMRAP
In teams of 2 :

40 Cal row
30 BBJO (24")
20 Sprint shuttles (10 yard down and back = 1)
10 Strict pull-ups
1 Snatch @ #135)

5 Rounds + 5

[Friday] 4.21.17 Metcon

PM
[A] 3 RFT:

500m row
40 Air squats
30 Burpees
20 Atomic sit-ups (#45)
100 yd farmer carry ( KB #73)

31:30

[Thursday] 4.20.17 Deadlift/Bench Press + Accessory Work

PM
[A] Warm-up

[B] Bench press (905 of 1RM)
70%x3, 80%x3, 90% max reps
175, 200, 225 (7)

[C] Deadlift (905 of 1RM)
70%x3, 80%x3, 90% max reps
315, 365, 405(6)

[D] Take 10 minutes to estbalish max broad jump
9' and 1/4"

[E] Max reps of DU in 3 minutes
204

[F] 10 min EMOM

Even) :30 seconds of ring kipping pull-ups

Odd) :30 seconds HS hold

[G] 15-20 Wall walks

17

[Wednesday] 4.19.17 EMOMS

PM
[A] Warm-up

[B] E2 min for 10 minutes (5 sets)
50 yard farmer KB carry + 10 strict push-ups

(#53)

[C] E2 mins for 10 minutes (5 sets)
3 Snatch grip SOTS (behind neck) + 5 OHS- light

45, 55, 65, 65, 65

[D] 15 min EMOM (:30sec work/:30 rest)
1.) T2B
2.) KB swing -light
3.) DU
4.) Wall slides x 5-7

~8-10 T2B, 15-16 KB Swing (#53) 40-50 DU, 7 Wall slides

[E] Row intervals
@ 70% (1:56) with 3 minute rest

1:54.3, 1:55.7, 1:54.1, 1:52.9

[Tuesday] 4.18.17 Legs + Team Badger

PM
[A] Warm-up

[B] Back Squat (@90% of 1RM)
70% x3, 80% x3, 90% x3+

260, 300, 330 (7)

[C] Team Badger- Team of 2
3 RFT: 1 person working at a time

30 Squat cleans (#95)
30 Pull-ups
Run 6 laps together

21:51

[D] Accessory Work
[D.1] Accumulate 100 yards sled pull  (#160)
Hand over hand
[D.2] 5x :Scapula hold on bar

[Monday] 4.17.17 Shoulders + Gymnastics

PM
[A] Warm-up

[B] Strict Press (@90% of 1RM)
70% x3, 80% x3, 90% x3+

115, 135, 145 (8)

[C] FT: 21-15-9
HSPU
Ring dips
Calorie row

17:18

[Saturday] 4.15.17 Annie with a Twist

PM
[A] Warm-up

[B] Light 2K row @ 2:00/5:00

[C] Annie with a Twist
100 DU
50 GHSU
80 DU
40 GHSU
60 DU
30 GHSU
40 DU
20 GHSU
20 DU
10 GHSU

23:22

[D] 10 minutes of Elliptical

[Friday] 4.14.17 Active Running

PM
[A] Run for 75 minutes

[Thursday] 4.13.17 Foam Roller + Rest + Stretch

PM

[A] Foam Roll

[B] Banded stretching

[C ] Grilling

[Wednesday] 3.12.17 Bench Press + Metcon

PM
[A] Warm-up

[B] Bench press (905 of 1RM)
65%x5, 75%x5, 85% max reps

160, 180, 210 (13)

[C] Teams of 2
[C.1] 12 min AMRAP
Run 1 lap outside
12 Box Jumps (24")
12 HSPU

5+10

Rest 2 minutes

[C.2] 12 min AMRAP
Run 1 lap outside
12 Box jumps
12 Wall balls (#20)

4+20

Rest 2 minutes

[C.3] 12 min AMRAP
Run 1 lap outside
12 Box jumps
12 KBS (#70)

4+2

[D] Accessory Work

[D.1] 3 Rounds

KB Front rack carrys- 50 yards (#53)

1 min FLR

Rest for 90 seconds

[D.2] 3 Rounds

15 DB curls (#22)

30 Banded triceps (x2 red bands)

[Tuesday] 4.11.17 Back Squats+ Metcon

PM
[A] Warm-up

[B] Back squat (90% of 1RM)
65%x5, 75%x5, 85%x max reps

240, 280, 320 (7)

[C] 15 min AMRAP
2, 4, 6, 8, 10....

Front rack lunge/leg (#115)
C2B
Burpees over bar

10+31

[D] Accessory Work
[D.1] DB Reverse Flys 
3x10 @ #7.5

[D.2] DB Rotation on knee
3x10 @ #5

[D.3] Band pull aparts
3x10 (Red band)

[Monday] 4.10.17 Shoulders + Metcon

PM
[A] Warm-up

[B] Strict press (% is 90% of 1RM)
65% x5, 75%x5, 85% max reps

105, 115, 135(13)

[C] 4 sets build to heaviest set possible (UNBROKEN)
9 Deadlift
6 Hang power cleans
3 Push jerk

135, 155, 185, 185

[D] FT: 30 push press (#135)

55 seconds

Brandon went UB for 38 seconds- amazing speed and efficiency!

[E] 1 mile time trial- 12 laps

6:48

[F] 400m time trial - 3 laps

1:28

[Friday] 3.7.17 Elizabeth

AM
[A] Warm-up

[B] Row repeats
70%, 80%, 85%
10 burpees
Rest 3:30 between percentages

1:56, 1:45, 1:41

[C] Elizabeth
21-15-9

Power cleans (#135)
Ring dips

4:31

Ring dips might of been a little shaky

[Thursday] 3.6.17 1RM Bench-DL and 500m Time Trial

PM
[A] Warm-up

[B] 1 RM Bench Press
Take 15 minutes to establish

135, 155, 185, 205, 225, 245, 255, 265

[C] 1 RM Deadlift
Take 20 minutes to establish

135, 225, 285, 315, 365, 405, 455, 480, 500

[D] Time trial- 500m- Sprint

1:27.0

[Wednesday] 3.5.17 Crossfit Unbreakable- Indianapolis, IN

AM
[A] Warm-up

[B] Strict Press 6x6
115

[C] Accessory Work
3 Rounds
20 (#5) scapula scarecrow
20 (green band) scapula pull aparts

[D] 15 min AMRAP (Team Wod)
20 Inverted row
40 KB push-press 9#53)
40 Partner WB sit-ups

5 Rounds + 73

[E] 5 min plate pinch holds (#25/hand)

[Monday] 3.3.17 1RM Press/Back Squat + Testing

PM

[A] Warm-up

[B] 1 RM Strict Press

Take 15 minutes to establish

95, 115, 135, 155, 175

[C] Split Jerk Technique 

10 minutes of practice with empty barbell

[D] 5 min ARMAP

Kipping HSPU

25

[E] 5 min AMRAP

Strict Pull-ups

24

[F] 1 RM Back Squat

Take 20 minutes to establish 

135, 225, 275, 315, 365, 405, 415

[Sunday] 3.2.17 Body Attack

[A] Body Attack
Golds gym @ Murfreesboro South- 60 minutes

[Friday] 3.31.17 Annie + Row Intervals

PM
[A] Warm-up

[B] Annie
50-40-30-20-10
DU
Ab Sit-ups

8:28

[C] Row Intervals
2:30 rest between sets @ 70%, 80%, 85%, 90% @ 500m PR (1:26)

Suppose to get
1:54.6  
1:47.5
1:41.2
1:36.5

Got
1:56.7
1:44.5
1:39.6
1:36.7

[Thursday] 3.30.17 PM Core + Metcon

PM
[A] Warm-up

[B] 3 Rounds of Work:
15 Hollow rocks
15 KB Russian twist (#53)
15 Back extension

[C] 3 RFT:
20 C2B
15 Clean and Jerk  (#155)

14:45

[Wednesday] 3.29.17 Lunch Circuit + PM Legs/ Metcon

Lunch
[A] Run 1 mile

[B] 3 Rounds not timed
8 Bodyweight rows
12 Back extension (#25)
:30 sec body holds on parallel bar with back retracted
15 Resistant band rows (red band)
15 Rope bicep curls (#30)

[C] 10 minutes on Airdyne

PM
[A] Warm-up

[B] Take 12 minutes to build to heavy single back squat
135, 185, 225, 275, 315

[C] 30 min AMRAP: Team Wod

20 Cal row
50 Back squat (#95)
20 Cal row
40 Front squat (#95)
20 Cal row
30 KBS (#53)
20 Cal row
20 Burpees

3 Rounds + 21  (Garret was team mate)

[Tuesday] 3.28.17 Lunch Circuit + PM Shoulders + Metcon

Lunch

[A] Run 1 mile

[B] Circuit work

Run 1 minutes between rounds

Make reps of exercise for minute

Decline push-ups 

Incline push-ups

Pull-ups

Plank

Normal push-ups

Side plank (R)

Side plank (L)

Stretch for 10 minutes

PM
[A] Warm-up

[B] Take 10 minutes build to heavy single strict press
95, 115, 135, 155, 185

[C] Take 10 minutes to build to heavy single split jerk
185, 205, 225, 235

[D] Every 5 on the minutes for 25 minutes

10 HSPU
10 T2B
Run 3 Laps

2:28, 2:28, 2:32, 2:42, 3:40

[Monday] 3.27.17 Power cleans + Metcon

PM
[A] Warm-up

[B] Take 12 minutes to build to a heavy power clean
135, 155, 185, 205, 225, 235

[C[ 70% of that single TnG 3x3
155

[D] 3 RFT
20 GHSU
20 Cal row
10 DL (#225) TnG

10:32

[Sunday] 3.26.17 Body Attack @ Golds Gym

PM
[A] 60 minutes body attack 

[Friday] 3.24.17 Open 17.5

AM
[A] Warm-up

[B[ Open 17.5 
10 RFT:
9 Thrusters (#95)
25 DU

14:19

[Wednesday] 3.22.17 Santa Rosa Beach- Team WoD

AM
[A] Warm-up

[B] 20 min Team AMRAP:
6 C2B
6 Box Jumps (24")
10 Wall Balls (#20)

**1 partner runs a 400m while the other is working. Switch be partner returns from run.

19 Rounds

[C] Bench Press 5x8 @ 75%
135, 155, 185, 185, 205

[Tuesday] 3.21.17 Santa Rosa Beach- Shoulders+ Aerobic Work

AM
[A] Warm-up

[B] Strict shoulder press 5x8 @ 75%
135, 135, 135, 135, 135

[C]13 min EMOM
6 Thrusters (#95)
6 Burpees

Finish this around :30-:33 each round

[D] 15 EMOM
:20 Hollow hold
:40 Handstand hold
5 Strict ring dips

[Monday] 3.20.17 Santa Rosa Beach- Shoulders + BS

SANTA ROSA BEACH

Coach/Owner Kathy Rivers

AM
[A] Warm-up

[B] 3 Rounds for time:
200 m waiter carry (#53- KB)
10 Strict pull-ups
50 Sledgehammer (25/side)

[C] Back Squat- 5x6 @ 70%
285, 285, 285, 285, 285

[Thursday] 3.16.17 Open 17.4

PM
[A] Warm-up

[B] Open 17.4
13 min AMRAP

55 DL (#225)

55 WB (#20- 12')

55 Cal row

55 HSPU

Done with DL @ 2:03, done with WB @ 4:58, done with row @ 7:53, only completed 25 HSPU

190 reps tie breaker (7:53)

[Wednesday] 3.15.17 Team Wod

PM
[A] Warm-up

[B] 30 min AMRAP
One partner working at a time:
5 Strict HSPU
10 DU
15 GHSU
Run 2 laps

15 rounds with Brandon

[Tuesday] 3.14.17 Back Squats + EMOM

PM
[A] Warm-up

[B] Back Squat 4x3 @ 75%-85%
#315

[C] 10 min EMOM
Odd) 10 cal row
Even) 10 T2B

Rest 3 minutes

[D] 10 min EMOM
Odd) 15 Wall balls
Even) 15 KB Swing (#53)

Done

[Monday] 03.13.17 Shoulders + Metcon

PM
[A] Warm-up

[B] Take 10 minutes to build to heavy single push jerk from rack
135, 185, 205, 225, 235, 255

[C] 3 RFT
7 Burpee BJ-over (24")
7 Thrusters (#115)
21 DU

Rest 3 minutes

3RFT
9 Burpee BJ-over (24")
9 Push press (#115)
9 Ring dips

5:05 rest until 8:05
Didn't start until 9:30
16:08

[Sunday] Golds Gym South- Body Attack

PM
[A] 60 minutes of Body Attack
Lyle class- Great body weight strength and cardio

[Saturday] 3.11.17 Team WoD

AM
[A]Teams of 2, 1 partner working at a time
30 min AMRAP

Complete 2 Rounds of:
55 Deadlifts-#225
55 Wall balls-#20
55 Calorie Row
55 HSPU

In remaining time of 30 min, AMRAP: (for this part, both partners may work simultaneously at different stations)
-S2OH -155/105- 95/65lb
And
-DU/ Singles

19 S2OH and 75 DU. Roughly, 5 minutes of work left

[Friday] 3.10.17 Open 17.3

PM

[A] Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minute

82

[Thursday] 3.9.17 Power Yoga

PM
[A] Power yoga at Golds Gym South
60 minutes

[Wednesday] 3.8.17 Snatches + Conditioning

PM
[A]Warm-up

[B] Snatches
5x2  Heavy
Snatch pulls 3 second pause at knee- use heaviest weight of snatch

135, 155, 165, 175, 175

[C] Every 4 minutes for 16 mins (4 rounds)
40 DU
Run 1 lap
15 T2B

Completed around ~1:30-1:50 each round

R1 and R2- T2B UB
R3: T2B 10/5
R4: 7/3/2/1/1/1

[Tuesday] 3.7.17 Squats + MetCon

PM
[A] Warm-up

[B] Back Squat
3x3 @ 78%
315, 315, 315

[C] 25 min AMRAP
Run 2 laps
12 Box jumps (24")
12 Wall balls (#20)
:45 sec side plank R
:45 sec side plank L
:45 sec plank

5 Rounds of work + 1:00 of plank

[Monday] 03.6.17 Legs + Row

PM
[A] Warm-up

[B] Back Squat
5x5 build to heaviest set possible
225, 285, 295, 315, 335

[C] Front Squat
5x3 build to heaviest set possible
185, 225, 245

[D] Row Intervals
Row 50 cals
Rest equal time
Row 40 cals
Rest equal time
Row 30 cals
Rest equal time
Row 20 cals
Rest equal time
Row 10 cals
Rest equal time

2:07, 1:35, 1:07, :44, :19

[Saturday] 3.4.17 Active Recovery

AM
[A] 3 mile jog

[B] 12 min EMOM
1.) 45 sec side plank-R
2.) 45 sec side plank- L
3.) 20 push-ups

[C] 10 min EMOM
1.) 20 sec hollow hold
2.) 20 sec superman

[Friday] 3.3.17 Open 17.2

PM
[A] Warm-up

[B] Open 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

2 rounds + 50 ft lunge + 5 MU

(83 reps tie breaker 3:44)

First muscle up ever and I got 5. Thought I would be happier but just mad as I sit there attempting them.

[Thursday] 3.2.17 Hot 26- Yoga

PM
[A] Warm-up

[B] Hot Yoga- Hot 26
Golds Gym Murfreesboro South

[Wednesday] 3.2.17 Row Intervals- 5 mins

PM
[A] Warm-up

[B] Row Repeats
5 min max distance
5 min rest between sets x 5

1344, 1352, 1348, 1344, 1343

[Tuesday] 2.28.17 Skill Work- EMOM

PM

[A] Warm-up

[B] 12 min EMOM 
1) 3-5 Strict Pull Ups 

2) 3-5 Strict HSPU

Done, 3 reps of each exercise


[C] 12 min EMOM 
1) 15 yd sled sprint @ 165# + 5 Hang Power Snatch @ 95#

2) 10 T2B 

3) 6-8 Kipping HSPU 

4) 15 yd sled sprint @ 165#

Done

[D] AFAP ** This is for time.
5 sets of 10 Wall Balls 30#

1:45.6

[Monday] 2.27.17 Strength + Ladder E3 EMOM

PM

[A] Warm-up

[B]Front Squat
From the ground, find today's 3RM Front Squat

135, 185, 205, 225, 245

Left wrist?

[C] Push Press
From a Squat Clean, find today's 3RM Push Press

135, 185, 205, 225

Did from a power clean instead, left wrist is bothering me

[D] Split Jerk
From a Squat Clean, find today's Heavy Single Split Jerk.

235

Did from a power clean instead, left wrist is bothering me

[E] Ladder
E3 minutes until failure, perform the following:

15 Cal Row 

15 Burpees Over The Erg 

15 OHS Squats @ 105#

2 +36

[Saturday] 2.25.17 Work Capacity

AM
[A] 5 Rounds for work
100 Yard sled push (#180)
20 GHSU
1 Lap farmer carry (#50)
10 Ring rows
5 Strict HSPU