4 sets, each for time = 2:34/2:40/2:42/2:34
30 single unders
5 squat cleans @ 95 lbs
20 situps
100m sprint
Rest 1:30 between sets
Wednesday, April 11, 2018
Tuesday, April 10, 2018
Apr 5 Workout
1 mile run = 10:46
2000m row = 8:15
From 20:00-30:00:
10 min EMOM:
5 burpees
5 jumping squats
4 sets = 31 cals
:30 assault
1:30 rest
Mile run PR by almost a minute!
Coach Brittanie
Fitness
For time = 29:16
20 cal assault
25 pullups
30 dumbbell snatches alternating @ 30 lbs
50 wallballs @ 16 lbs
50 pushups
50 wallballs @ 16 lbs
30 dumbbell snatches alternating @ 30 lbs
25 pullups
20 cal assault
Just squeaked under the 30 min time cap.
Apr 1 Workout
Performance
12 min AMRAP = 3 + 207
200m run
18 pike shoulder taps
12 dumbbell front squats @ 35 lbs
6 ring rows
Mar 31 Workout
Performance
2 rounds for reps:
2:00 to complete 15 burpees then AMRep wallballs @ 14 lbs
Rest 1:00
2:00 to complete 16 cal row then AMRep dumbbell step ups @ 25 lbs
Rest 1:00
2:00 to complete 200m run then AMRep Russian twist @ 25 lbs
Rest 2:00 between rounds
* Score is total number between both rounds of each movement.
My board got erased before I could record my scores.
Mar 29 Workout
Strength
3 sets:
Chest elevated hip thrust x 12 rep = 45 lbs
Rest :30
Pike hold x :15
Rest 1:00
10 min AMRAP = 2 + 101
100m farmer carry @ 35 lbs
10 pullups
12 deadlifts @ 135 lbs
Class ran late so this became a 10min AMRAP. I managed this horribly as the farmer carry at 50 lbs was too heavy for me. In the third round, i switched to 35 lbs.
Mar 27 Workout
Strength
5 @ 95 lbs
5 @ 115 lbs
5 @ 125 lbs
5 @ 135 lbs
5 @ 145 lbs
Performance
Tabata pushups = 7
Rest 1 min
Tabata situps = 8
Rest 1 min
Tabata row cals = 5
Mar 25 Workout
5 rounds = 3 + 50
400m run
15 burpee box jumps @ 24"
30 American kettlebell swings @ 53 lbs
Hit the 27 min timecap
Open 18.5
3 thrusters @ 100 lbs
3 chest to bar pullups
6 thrusters @ 100 lbs
6 chest to bar pullups
9 thrusters @ 100 lbs
9 chest to bar pullups
2 thrusters @ 100 lbs
7 min timecap.
Judged by Peter U.
Thruster PR!
Mar 18 Workout
Performance
20 min AMRAP = 1 + 1011
1000m row
45 wallballs @ 16 lbs
30 burpees
15 strict pullups
Open 18.4 Scaled
21 deadlifts @ 135 lbs
21 hand-prelease pushups
15 deadlifts @ 135 lbs
15 hand-release pushups
9 deadlifts @ 135 lbs
9 hand-release pushups
21 deadlifts @ 185 lbs
50' bear crawl
6 deadlifts @ 185 lbs
9 min timecap.
Judged by Tommy.
Mar 13 Workout
Strength
3 sets:
Glute bridge single-arm dumbbell floor press
8/side @ 30 lbs
Rest :30
3 Tempo pullups @ 4112
Rest 1:00
Fitness
For total time = 11:46
3 rounds:
5 rope walks
15 goblet squats @ 53 lbs
3 rounds:
12 toes to bar
12 kettlebell sumo deadlift high pulls @ 53 lbs
Monday, April 9, 2018
Open 18.3 Scaled
For reps = 573
100 single unders
20 overhead squats @ 45 lbs
100 single unders
12 pullups
100 single unders
20 dumbbell snatches @ 35 lbs
100 single unders
12 pullups
100 single unders
9 overhead squats @ 45 lbs
14 min timecap.
Judged by Peter U.
Mar 6 Workout
Strength
5 sets: 1 squat clean + 1 hang squat clean, building = 100
1 @ 75 lbs
1 @ 80 lbs
1 @ 85 lbs
1 @ 90 lbs
1 @ 100 lbs
Fitness
For time = 9:22
5 rounds:
6 dumbbell snatch right @ 30 lbs
30 single unders
6 dumbbell snatch left @ 30 lbs
100m run
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