Wednesday, May 31, 2017
Coach Cory
Strength
3 sets:
Rear rack weighted step ups, 6 reps/leg building
12 @ 45 lbs
12 @ 55 lbs
12 @ 65 lbs
Rest :30
Weighted v-ups, 15 reps @ 5 lbs
Rest 1:00
Performance
10 min AMRAP = 5 + 2
5 deadlifts @ 85 lbs
4 pullups
3 clean and jerks @ 85 lbs
2 pike pushups
1 snatch @ 85 lbs
Last year, subbed the snatch for 10 kettlebell swings @ 53 lbs. And a snatch PR!
Monday, May 29, 2017
May 27 Workout
Performance
1:00 assault cals
1:00 situps
1:00 hand release pushups
1:00 back squats @ 95
Rest 1:00
Friday, May 26, 2017
May 24 Workout
Strength
Thrusters = 115 lbs
12 min to find 2RM
2 @ 65
2 @ 75
2 @ 95
2 @ 105
2 @ 115
1 @ 120
Fitness
For time = 15:13
50 wallballs @ 14 lbs
10 rope pullups/10 knees to elbow
100 single unders
200' dumbbell walking lunges @ 20 lbs
100 single unders
10 rope pullups/10 knees to elbow
50 wallballs @ 14 lbs
May 23 Workout
12 min EMOM (with increasing intensity):
1st - 8 cal row
2nd - 8 burpees over rower
3rd - 100m run
Total cals = 38
2min assault
2min rest
1min assault
1min rest
:30 assault
2k row = 10:17
Tuesday, May 23, 2017
Sunday, May 21, 2017
May 20 Workout
Performance
For time = 21:12
500m run together
75 burpee box jump overs @ 20"
50 toes to bar
50 double kettlebell front squats @ 35 lbs
500m run together
During toes to bar, partner is in a double kettlebell deadlift hold @ 53 lbs
During double kettlebell front squats, partner in a hang hold from pullup bar
Partnered with Coach Cory B!
Thursday, May 18, 2017
May 17 Workout
Strength
3 sets:
Dumbbell strict press = 25 lbs
10 @ 15 lbs
10 @ 20 lbs
10 @ 25 lbs
Rest :30
Supinated-grip bar row, 10 reps
Rest 1:00
Performance
3 rounds = 5:44
10 back squats @ 95 lbs
10 burpee over bar
Rest 2:00
3 rounds = 9:56
20 hand relese pushups
25 situps
50 single unders
Wednesday, May 17, 2017
Tuesday, May 16, 2017
May 16 Workout
For time = 2:01 / 2:09
500m row
Rest :90
500m row
For time = 4:50 / 5:05
800m run
Rest 3 min
800m run
4 sets = 36
:20 max effort on assault bike
Rest 2:40
Row: improved by :04, improved by :01
Run: improved by :05, got worse by :15
Assault: improved by 4 cals
Monday, May 15, 2017
Mother Load
Performance
10 min AMRAP = 2 + 220
100m suitcase carry @ 53 lbs
20 kettlebell swings @ 53 lbs
200m run
Rest 2 min
10 min AMRAP = 2 + 9
12 reaching situps @ 10 lbs
14 sandbag Zercher walking lunges @ 50 lbs
100' bear crawl
Friday, May 12, 2017
May 11 Workout
For time = 19:46
1000m row
Then-
4 rounds:
15 air squats
9 pushups
15 kettlebell deadlift @ 62 lbs
9 pullups
Then-
1000m row
8 sets paloff press
:10 hold/:10 rest
4 sets on right side
Then
4 sets on left side
May 10 Workout
Strength
Every 1:30 for 6 sets, 1 squat clean + 1 power clean, building = 115 lbs
1 @ 75 lbs
1 @ 85 lbs
1 @ 95 lbs
1 @ 105 lbs
1 @ 115 lbs
1 @ 115 lbs
Performance
10 rounds = 11:26
2 strict pullups
4 pike pushups @ 24" box
6 box jumps @ 24" box + 15 lb plate
Finished first!
Tuesday, May 9, 2017
Lena
Competition
4 rounds = 44:19
400m run
25 box jumps @ 24"
25 toes to bar
25 kettlebell swings @ 53 lbs
25 airsquats
May 2 Workout
Breath work
7 min of assault intervals = 71
Spend 1 min at each intensity
50, 70, 50, 80, 50, 90, 50
Rest 3 min
13 min EMOM ladder on rower = 11
Rest 4 min
2 min wallballs @ 16 lbs = 35
Drinking resting posture
Monday, May 1, 2017
Apr 29 Workout
750m Sled drag @ 135 lbs = 16:12
Rest 3 min
12 min AMRAP = 1 + 3
15 cals ski erg
20 box jump overs @ 24"
20 dumbbell push press @ 25 lbs
20 weighted situps @ 20 lbs
Every time the team switches the athlete that is pulling the sled, the whole team must stop and do 10 air squats. Reduced from 1000m due to time constraints.
One athlete per station. At the call of 3-2-1-GO, each athlete must complete their stations' required reps. Once all athletes have completed their station, the team can then rotate. One round is completed when each athlete has completed each station (4 rotations). Score will be rounds plus rotations. Time reduced from 16 min due to time constraints.
Teamed with Jeremy A. and Chad B.
Subscribe to:
Posts (Atom)