[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