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
Friday, March 31, 2017
[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
[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, March 29, 2017
[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)
[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
[A] Warm-up
[B] Take 10 minutes build to heavy single strict press
95, 115, 135, 155,
[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
[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
[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
[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, March 28, 2017
[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
[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 |
[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
Wednesday, March 22, 2017
[Thursday] 3.16.17 Open 17.4
PM
[A] Warm-up
[B] Open 17.4
13 min AMRAP
[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
[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, March 14, 2017
[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
[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
[A] Warm-up
[B] Take 10 minutes to build to heavy single push jerk from rack
135, 185, 205, 225, 235,
[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, March 12, 2017
[Sunday] Golds Gym South- Body Attack
PM
[A] 60 minutes of Body Attack
Lyle class- Great body weight strength and cardio
[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
[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, March 10, 2017
[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
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
Wednesday, March 8, 2017
[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
[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, March 7, 2017
[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
[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, March 6, 2017
[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
[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
[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.
[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, March 2, 2017
[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
[A] Warm-up
[B] Row Repeats
5 min max distance
5 min rest between sets x 5
1344, 1352, 1348, 1344, 1343
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