EV Training: December 2015

Thursday, December 31, 2015

12-12-15

A. Power Snatch. Build to a max. 110

B. Push Jerk x 2 / Split Jerk x 1. 2 min rest. x4 145, 155, 165, 170

3 rounds for time:

20 Clean & Jerk 95#

20 Burpees

20 Box Jump 24"
18:10

12-11-15

"Jackie"
1000m row

50 Thruster 45# 30/10/10

30 Pull Ups 10s
8:02.. finished row at 3:53, thrusters at 6:45

"Nate"
20 min AMRAP

2 Muscle Ups

4 HSPU

8 KBS 1.5 pood
14 rds +6, all unb, 7rds @10 min, approx 1:30 per round

12-09-15

A. Squat Snatch. 10 singles 105+. Rest as needed. 105x8, 110x2, 115, 120, 125 (drop knee)

B. Squat Clean & Jerk. 20 for time 135#. 7:53

C. OH Walking Lunge. 20 unbroken steps. 2 min rest. x4 95#

Row 2k @ moderate pace

2 min rest

12-08-15

100 double unders - 2:15

50 ring dips - 3:28

50 kbs 1.5 pood

50 box jump over 20"

50 slam ball - 3:31

50 toes to bar - 3:29

50 burpees - 4:56

50 power snatch 55# - 4:25

50 calorie row - 4:07

100 double unders - 3:00

36:34

12-07-15

"Amanda"

9-7-5

Muscle Up

Squat Snatch 95#
12:55

B. HSPU Eccentrics. 30 as slowly as possible.

C. Band Assisted HSPU. AMRAP w/ purple bands. Rest as needed. x5 12, 8, 8, 4, 5

Row 1 min

Rest 30 secs

12-05-15

A. Squat Clean. Build to a tough TnG 2. 160#

B. Front Squat. 3, 2, 1. 175, 185, 200

21 - 15 - 9

FS 125#

BJ 24"

HSPU

13:36

12-4-15

20 min EMOM

odd- 5 TnG Power Snatch 85#

even- 2 Muscle Up
MU 8-12s.. doubles

300m row for time

-1 min rest-

1500m row for time

57.4s (1:35.6 avg); 5:44.6 (1:54.8 avg)

12-02-15

A. Squat Snatch Cluster. 1.1.1. 15 sec rest / 2 min rest. x5 100, 105, 105, 105, 110

5 Squat Clean 110#

3 Squat Clean 140#

1 Squat Clean 160#

Rest as needed

x3
1:42; 1:53; ?

"Fran"
3:20?? PR

12-01-15

A. Strict HSPU. 30 for time. 23:29 switched to 1 abmat after 9 reps

B1. Pike HS Hold on Box. 30 sec unbroken. 1 min rest.

B2. Slam Ball. 20 reps. 1 min rest.

B3. Kipping HSPU. 10 reps. 1 min rest. x5 30s, 30s, 26s, 26s, 35s

10 rounds

500m row

15 Burpees
32:59

11-30-15

AM
For time:

2-4-6-8-10-8-6-4-2

OHS 105#

1-2-3-4-5-4-3-2-1

Muscle Up
19:00, 5th round at 10:30, MUs as 1, 2, 2/1, 2/2, 2/2/1, 2/1/1, 2/1, 1/1, 1

20 min EMOM

odd- 12 GHD Sit Ups

even- 10 Box Jump AFAP 20" 12s, 11s, 11s, 11s, 11s, 10s, 13s, 11s, 15s, 13s

40 sec row sprint

20 sec rest

30 sec row sprint

15 sec rest

20 sec row row sprint

10 sec rest

11-28-15

A. Deadlift. 5, 5. Rest as needed. 225, 245

50 hang power snatch below knee 65#

50 burpees over bar

50 push press 15/15/10/10

100 calorie row - 6:19

50 push press 20/15/15

50 burpees over bar

50 hang power snatch below knee 65#

32:49

11-27-15

20 min EMOM

odd- 5 Thruster 95#

even- 2 Muscle Up

20 min EMOM

odd- 12 Wall Ball

even- 10 [Butterfly] Pull Up AFAP did regular PU

(try the butterfly... hopefully it's workin')

11-25-15

A. Clean Pull. 3x3. 2 min rests. 205, 225, 235

B1. TnG Power Snatch. 5 reps. 10 secs 85, 90, 95, 95

B2. HSPU. 15 reps. 3 min rest. x5

airdyne sprint 5 seconds @100%

airdyne 25 seconds @85%

airdyne 30 seconds easy

x20

AM
5 Squat Clean 105#
3 Squat Clean 135#
1 Squat Clean 155#
Rest as needed (5 min)
x4
58s, 1:24, 1:36, 1:57
+
5 rounds
6 OHS 95#
6 Burpee Box Jump 24"
5:50

PM
30 min Row for max meters
7261 m. musical technical difficulties, paused to change player.

11-23-15

AM
A. SS. 30 for time. 8:21

PM
A. 30 Burpee MU for time. 12:33. 2 sets of 3 MU afterwards

11-20-15

A. Strict Muscle Up Practice. 1 triple, 2 doubles, 3 singles, 1 L-hang

B. Hang Power Snatch 95-105#. 2 on the min for 5 min.95x2, 100x2, 105x1

CF 11.4

10 min AMRAP

60 Bar Facing Burpees

30 OHS 90#

10 Muscle Ups
96 reps

up to 60 mins skill work

DB Snatch 55-70#

HS Walk / Shoulder taps w/ feet on box

Butterfly Pull Up

Pistols

11-18-15

AM
A. Sqt C&J Cluster. 1. 1. 1. 30s rest / 2 min rest x5 145, 150, 155, 160, 165 clean only
B. HSS. 5x5. 2 min rest x5 85, 90, 95, 100x3, 100x4
C. Clean Pull 3x5. 215, 220, 225x3

PM
3RFT:
25 PCJ 65#
25 T2B
25 cal Row
18:40. PCJ 15/10, 10/10/5, 10/10/5. T2B 5s, 5s, 5/5/10/5, row 1:32, 1:27, 1:18

11-17-15

A. Split Jerk. 3 TnG triples on the min for 10 mins. Build.

B. Kipping Deficit HSPU 4" @ 41x1. 20 reps not for time.

C. CTB. 20 for time. 4 min rest. x4

Row 1k (5 secs faster)

30 GHD sit ups

30 burpee box jump overs 20"

rest 90 seconds

Row 1k (5 secs faster)

30 GHD sit ups

200 double unders

rest 90 seconds

11-16-15

A. Squat Snatch. 5 singles 110#. rest as needed.

B. Squat Snatch 95#. 30 for time

C. HS Walk Practice

5 rounds for time

30 wall balls

15 hang power snatch 65#
15:34 WBs unb, HPS in 5s

11-14-15

At 0:00-

5-4-3-2-1

Squat Clean 135#

Muscle Up
9:50

At 10:00-

5 rounds

15 Calorie Row

12 CTB Pull Up

9 Ring Dips
started at 11 min, 4 rds + 23, RD in 3s

At 25:00-

2 rounds

30 Kipping HSPU

20 Toes to Bar

10 Burpee Box Jump 24"
started at 26, took 14:42, T2B in 10s , whole thing 40:32

(rest if you're finished... move on to the next if you're not...)

11-13-15

A. 20 HPS. 95# 2:18 5s
B. 20 C&J. 125# 3:13 singles
C. 15 PS 75#. 90s rest. x6 54s, 1:03, 1:02, 1:00, 55s, 56s

+
"Karen"
150 WBs for time
5:50 75@ 2:35

11-11-15

A. SCx1 / HSCx2 / FSx3. x5. 125, 135, 145. SCx1/FSx5 @ 155, 160

B. OHS @33x1. 3 reps x3. 125, 135, 145x2

11-10-15

A. HPC . 5RM. 155#
+
6 DL
6PC
6 PJ
12 cal Row
-3 min rest-
x6

105# and build, BB complex to be unb
23:52 @105 1:13, 1:14, 1:25; @110 1:30, 1:46; @115 1:44

11-09-15

A. Squat Snatch. 110-120. 8 singles/ attempts. Rest as needed. 110x7, 1f, 105x1.

B. Back Squat 185. 30 for time. 7:50. 6, 3s.... 15 just under 4 min

C1. OHS 95# (from floor). 7 reps. 30 sec rest. 20s, 20s, 25s, 26s, 21s.

C2. Muscle Up. AMRAP in 1 min. 3 min rest. x5 3, 3, 2/1/1, 2, 1, 1.

PM
A. Strict HSPU. start every 90s. 1 every 45s x 2 reps. x7-10sets
B. HS Walk Practice. 10-14' avg

11-07-15

20 min AMRAP:

5 PC 100#

10 TTB

15 WB (9 ft.)

focus on speed off the floor for PC and making each rep of ttb and wb "quick" during every contraction.
all unb, T2B~15s, WBs~28s
9 rds+8 reps, 5 rds @ 10 min

11-06-15

AM
A. MU doubles. 10 min practice
B. strict HSPU. 1 every 30s x 30. (if you miss one, take a minute break and continue... if you miss two, move on)
C. Band assisted HSPU. 5 unb AFAP x6 blue to red ~15s
D1. single arm DB PP @31x2. 5-6 reps. 1 min btwn arms/ before C2. 35, 40, 50
D2. strict pullups. 10 reps AFAP. 1 min rest x3 5/3/2 34s, 5/3/2 35s, 5/3/2 30s

PM
A. Power Snatch. Work on getting comfortable with 95+. 120 # PR
+
"Grace"
30 C&J 95# for time
(speed off the floor for all of this... and speed everywhere really)
2:11. PR. 10 in 33s, 15 in 50s, 10/5/3/2/???1s

11-04-15

AM
A. HSS. Build to 2RM. 115x2, 120x1
B. SC&J. 10 singles. 145-165# "pretty". 145x4, 150x2, 155x4.
C. PJ. 5 reps OTM x 10 min. 125#. did not do

PM
5-50-5 unbroken DU ladder. 15 min TC, increase by 5s
11:31. failed 35 on way up and 45 on way down

11-03-15

A. Deadlift. Build to a tough 1. 280

B1. Weighted Pull Up. 5 reps. 30 sec rest. 15#

B2. Feet Elevated Ring Rows. 15 reps. 3 min rest. x4

C. Parallette HSPU Practice. Work doubles and triples from different depths. 45sx2+10+abmat

2k row for time
7:27.9 11s PR

11-02-15

A. Squat Snatch 105# - 115#. 10 singles. Rest as needed. 105x3, 110x2, 115x3, 105, 110, 115, 120x2

B. OHS. 2, 2, 2, 1, 1, 1. 2-3 min rests. 135, 140, 145, 150, 155, 160, 165 PR

C. Muscle Up Practice. no false grip

"Elizabeth"
21-15-9

Squat Clean 95

Ring Dips
8:43

Sunday, December 20, 2015

10-30-15

A. Strict HSPU. 30 for time.

B. Kipping HSPU. 70 for time.

3 rounds

15 KBS 1.5

45 Double Unders

3 rounds

200m Farmers Walk 1.5 pood per hand

15 ft. HS Walk

10-28-15

A. SSx1/HSSx2/OHSx3. build to 1RM of complex. 110#
B. Build to 1 RM SJ. 195# PR

C. FSx1/SJx1@90% of 1 B. x5. tried 175, no luck, could barely FS.... completed 5 reps at 155.

10-27-15

AM
A. 20 MU for time. 7:40. 4 doubles, 12 singles
B. CG Def DL. 5, 3, 1, 5, 3, 1. 3 min rest. 175, 205, 240, 205, 240, 260, 270.
C. Sn Grip RDL. 8-10. 2 min rest x4. 125, 145, 155, 155

PM
Build from last week??? 1000m Rows....3:58.0, 4:02.7, 4:07.6, 4:16.8

10-24-15

For Time:

1600m run

50 CTB

800m Run

50 pullups

400m run

50 T2B

1st mile around 8... CTB 10, 10, 5s.... 10s, pullups mostly 10s, T2B 10, 10, 5s, ...10s. Lost power on clock so not sure exact finish time but was hauling a**.

10-26-15

A. Thruster. Build to a tough 2. 140#

2 Squat Snatch 95#

2 OHS 95#

4 Deficit HSPU 2"

2 min rest

x5
36s, 30s, 32s, 34s, 31s all unb

4 Front Squat 135# (bar taken from floor)

8 HSPU

2 min rest

x5
38s, 32s, 44s, 45s, 46s. all unb, rep 8 save in 3rd round

10-23-15

A1. Deadlift 155. 10 reps AFAP. 30 sec rest.

A2. Deadlift 205. 7 reps AFAP. 30 sec rest.

A3. Deadlift 235. 4 reps AFAP. 4 min rest. x3

5 rounds

10 Burpees

10 Box Jumps 20"
5:03

2k row

50 pistols

30 hpc 135#
16:32 . row in 8:09.3 (2:02.3 avg), 4:03 for pistols, 4:20 for HPC done in sets of 5

10-22-15

170 SC&J PR.
175 SC PR

10-20-15

A. Muscle Up Practice. (just get a few good ones... if they're not happening today, move on)

B. Deficit Clean Grip Deadlift (2.25 inch). 6, 4, 2, 6, 4, 2. 3 min rests. (reset each rep) 155, 175, 205, 175, 205, 235

C1. Hang Power Snatch 75#. 10 reps (try unbroken). 2 min rest.

C2. Toes to Bar. 15 reps (try unbroken). 2 min rest. x4

Row 1k @2:04 ish pace

20 GHD sit ups

20 burpee box jump overs 20"

rest 90 seconds

Row 1k @2:04 ish pace

20 GHD sit ups

100 double unders

rest 90 seconds

x2

6:53 (2:01.2 avg), 7:10 (2:01.5 avg), 6:26 (2:02.7 avg), 6:50 (2:03.9 avg)

10-19-15

AM
Wodapalooza event 5
150x3, 155x2
760 lbs. 285th place

Wodapalooza Event 6
21 reps. 249th place.

PM
A. BS. 3x3. 3 min rest. not maximal. 165, 175, 185.
+
5 TnG SC 115-125#
7HSPU
-2 min rest-
x10
120#, 50s, 50s, 51s, 50s, 42s, 46s, 51s, 57s, 1:11, 1:41....1st 9 rds unb... 6/1 HSPU last set (slipped off wall)

10-16-15

30 min Row for Max Meters
7286m 2:03.5 avg pace

10-14-15

A. Strict Muscle Up. 15 not for time.

B. Kipping Muscle Up. 4 for time. 2 min rest. x5 58s, 2:37, 3f, 2:29, 1f.... stuck with just 3 sets

C. OHS 135#. 3 reps from floor. Rest 2 min. x5 3rd set only 1 rep, 4th set only 2 reps

D. Back Squat 160#. 3 AFAP on the min for 10 mins. 12-15s each set

A. Deadlift. 3x3. 3 min rest. 245, 265, 285x1

10 rounds

10 Deadlift 125#

10 Burpees
13:00

10-13-15

7 Rounds

5 HPC 135#

15 ft. HS Walk

35 Double Unders

50m Farmers Walk 62# per hand
56:45

PM
AD 30s mod / 30s easy x15
+
1,000m mod row
-2 min rest-
x3

4:02.8 (2:01.4), 4:00.7 (2:00.3), 3:58.1 (1:59.0)

10-12-15

7 min AMRAP

21-15-9

HSPU

CTB

95 reps

A. Front Squat. 5, 4, 3, 2, 1. 2 min rest. 155, 165, 175, 185, 195. PR

5 TnG Squat Clean 115-125#

5 Burpee Box Jump 20" AFAP

2 min rest

x10
44s, 45s, 45s, 48s, 50s, 51s, 51s, 48s, 59s, 56s

Tuesday, December 15, 2015

10-10-15

WZA WOD 4:

30 Cal Row

30 Wall Balls (10ft)

30 Toes to Bar

30 Deadlifts (135)

30 Burpee Box Jump Over 20"

30 Deadlifts (135)

30 Toes to Bar

30 Wall Balls (10ft)

30 Cal Row

16:52 94th place. 1:33 1st 30 cal row, finished 1st set of DL around 6:30, done with BBJ sub 10, T2B in sets of 10, 5... 1st round.. all 5s second round , DLs in sets of 15s, WBs unb, 2nd row 1:37.

10-08-15

A. OH WL. 20 continuous steps. x3 105, 105x18, 95

+
10 thrusters 65# AFAP
5 BBJ 20" AFAP
25 DUs
-2 min rest-
x10

59s, 1:04, 1:06, 1:07, 1:02, 1:04, 1:10 BJ miss, 1:09, 1:09, 1:06

+
10 FG l-hang MU from Low rings

10-07-15

A. Push Press @ 42x4. 2-3 reps. 2 min rest. x5 115, 125, 130, 135, 140

B. Hang Power Clean 135#. 5 AFAP on the min for 6 mins. 21s, 16s, 17s, 16s, 14s, 14s

10 Deadlift 185#

10 HSPU

10 CTB Pull Up

3 min rest

x5

1:25 10 unb HSPU, 1:35 8/2 HSPU, 1:51 6/2/2 HSPU, 1:59 5/3/2 HSPU, 2:00 5/3/2

Cover Image

Thursday, December 31, 2015

Sunday, December 20, 2015

Tuesday, December 15, 2015