[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