04-25-16

AM

A. Back Squat. Build to a max 225# PR

B. Back Squat. 50 for time 75% A  11:13 in 5s @170#

+

3 rounds

25 ghd sit ups

50m farmers carry 1.5 poods

75 Double Unders
14:15 (did 100m FC)

PM

1k row 2 secs faster than last week

30 sec rest

x6

(2 min between 3/4)

+ 
15s on / 3 min rest x8
lowest pace 1:22, 1:24, 1:23, 1:23, 1:23, 1:24, 1:24

04-01-16

A. Squat snatch 105-115#. 7 singles. Rest as needed. 105x2, 110x2, 115x2, 120, 125, 130 PR
B. Back Squat. 5x5. 2 min rest. All same weight. 175#
+
5 rounds for time
20 wall ball (20# to 10ft)
6 bar muscle ups

15:41  WB: 20, 10/10.... MU: 6, 4/2, 4/2, 6, 3/3 bar very slippery

01-04-16

AM
For time:
4 rounds
4 thruster 105#
2 muscle up
...
4 rounds
4 front squat 135#
2 muscle up
...
4 rounds
4 back squat 165#
2 muscle up

37:15...  6:40 part 1, 16:40 part 2, redid 2 rounds, had bar at 125 not 135, 15:15 part 3

PM
A. Power snatch. Build to a max. 115#
+
1 min power snatch 85#
-1 min rest-
1 min deadlift 185#
-1 min rest-
1 min burpee box jump 24"
-1 min rest-
1 min max cal assault bike
12, 18, 12, 17

11-09-15

AM

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

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)

10-14-15

AM

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

PM

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

+

10 rounds

10 Deadlift 125#

10 Burpees
13:00

09-12-15

A. Squat Snatch. Build to a max. 115 hang, 110 from floor

B1. FS. 2 reps. 2 min rest. 165, 185, 180

B2. BS. 2 reps. 2 min rest. 180, 200, 200

x3

C. OHS @ 3333. 4-5 reps. 3 min rest. x4 115, 120, 125, 130, 135... rep 4 really really tough

+

5-4-3-2-1

DL 205#

HSPU 4"

5 min rest

x2

4:50, 7:10

09-05-15

A. Squat Snatch 100-110#. 12 reps not for time. 100x2, 95x10

B1. FS. 3 reps. 2 min rest. 145, 160, 175

B2. BS. 3 reps. 2 min rest. 155, 175, 190
x3

C. OHS @ 3333. 5-6 reps. 3 min rest. x3 (try 110+) 110, 115, 120

+

30-20-10

DL 155

GHD sit up

Cal Row
11:03 unb

07-25-15

A. Power Clean off High Blocks. Build to a max. 120

B. Back Squat. 3, 3, 2, 2. 2-3 min rest. 175, 190, 200, 215x1 PR

C. Front Rack Walking Lunges. 20 steps. 2 min rest. x3 65, 75, 75

D1. Clean Pull 165#. 5 reps. 1 min rest.

D2. Box Jump Over 30". 10 reps AFAP. 1 min rest. 
x5

06-16-15

A. Squat Snatch x 1 / Hang Squat Snatch x 1. 2 min rest. x7 85, 90, 95x1, 90, 90, 92, 95

B. Back Squat. 5 rep max. 185x5, 190x2 PR

+

20 min EMOM

ODD-10 Wall Ball 20" AFAP

EVEN- 5 Burpee Box Jump 24" AFAP

11-22-14

A. Hang squat clean. 15 rep max.
B. back squat 110#. 20 unbroken reps for time. 2 min rest. X4
C. Back extension. 100 for time.

09-19-14

AM
A. Squat Clean. 10 singles with 135. rest as needed.

B. Back Squat. 10, 8, 6, 4, 2, 10. 3 min rest. (145, 155, 165, 170, 175, 155)

C. Single Leg Deck Squats. 25 per leg... working on making them nice


PM
1000m row
25 double unders
750m row
50 double unders
500m row
75 double unders
250m row
100 double unders

17:19
tripped up a bit on the DUs, tried being aggressive on rowing. splits around 3:54; 3:00; 2:20; 1:51???? not sure these calculated correctly since i had programmed in "rest" in between intervals.

07-15-14

A. BS. 12RM (60s to finish) 150# (10@155)

B. 1 1/4 FS. 5-7 reps. 2 min rest x5 (115, 120, 120, 115, 115)

+
3 RFT - 6:20
20 WB
20 BJ 20"

06-28-14

A. 3 pos Squat Snatch. 90s rest. x10 (65, 70x2, 75x2, 80x4, 80(x2))

B. High Hang Squat Clean. build to tough 2 (115#)

C. Back Squat. 50 for time 135# - 7:51

01-25-14

50-40-30-20-10  27:48

• Back Squat 65# (taken from floor)
• Burpee

11-29-13

A. Back Squat 50-60% 1RM. 3 reps EMOM x 10. (no lean) (95#)
+
For Time - "Jackie" - 11:19

• 1000m row
• 50 Thrusters (45#)
• 30 pull-ups

10-27-13 to 11-02-13

11-02-13
Death by Burpee Box Jump - 10 rds + 9
- 2 min Rest -
2.3 mi Run - 23:14
Skill Work


11-01-13
A. Squat Clean 1 rep every 45 sec x 15 (75-85% 1RM) (105#)

B. Back Squat 5x3 (light weight & fast) (125, 135, 145)

C. Push Press 3x5 (100, 105, 110x3)
+
5 Rounds for Time - 13:08

• 5 DL (275 / 185)
• 10 Burpees
• 15 WB

10-30-13
Skill Work
15 min Easy Row 

10-29-13
10 min AMRAP

• 200m Row
• 10 GHD Sit ups
• 10 Back Ext

 - 5 min Rest -
10 min AMRAP

• 250m Row
• 30 s side bridge L/R
• 30 s side bridge L/R

- 5 min Rest -
10 min AMRAP

• 1 min AD
• 10 reverse Wall Ball
• 10 jump switch lunge

10-28-13
"Cindy" - 15 rds + 10 

CF 8-26-13

A. Muscle Snatch 1 RM (*85# new PR*)

B. Close Grip Bench Press (4-6 reps) x5 (65; 75; 80; 85; 90)

C. OHS 15, 15, 15 (80; 75; 75)

D. Back Squat 1 set of 20 - heaver than last week (130#)

07-29-13 to 08-04-13

07-29-13
A. Clean DL x1 / HPC x1 / PC x1 / PJ x2 / SJ x1  x5 (75; 85; 95; 100; 105)
B. Clean Grip DL @ 30x0 2-3  x5 (145; 165 175; 185; 195)

For Time - 11:25

• 60 Back Extensions
• 45 Push Press (65#)
• 30 KBS (53#)
• 15 Burpees

07-30-13

11 min AMRAP

• 10 K2E
• 20 WB
• 300m Row

-4 min Rest-

11 min AMRAP

• 12 Over Box jump
• 2 Rope Climb
• 1 min Airdyne

-4 min Rest-

11 min AMRAP

• 3 Wall Walk
• 6 OH WL L
• 6 OH WL R
• 36 DU

07-31-13

10 sets

• 5 Back Squat (115#)
• 10 GHD Situps

08-01-13 Yoga

08-02-13

Hang Power Clean 1 RM * new PR 127#*

5 sets @ 120%

• 15s HPC
• 15s Burpees
• 15s Airdyne
• 4:15 rest

08-03-13

5 Rounds 23:22

• 400m Run
• 12 Thrusters (95 / 65)
• 10 Pullups

08-04-13 Yoga

CF 06-14-13

A1. Back Squat 10, 8, 6, 3, 2, 1 (95; 105; 115; 135; 155; 170) * new PR 170#*
A2. Lean Away Chin Ups 4-6. x6

5 sets:
15 GHD
15 Goblet Squat