Endurance
40 min AMRAP = 4 + 200
150 single unders
100m farmer carry (light) @ 35 lbs
400m row
1 mile assault
*400m = 400 reps
1 mile = 10 reps (1 rep per .1 mile)
Subbed 150 single unders for 400m run due to rain.
Thursday, January 31, 2019
Wednesday, January 16, 2019
January 15 Workout
Strength
Front squat = 145 lbs
3 @ 105 lbs
3 @ 125 lbs
3 @ 145 lbs
Open 18.5
Complete as many reps as possible in 7 minutes = 33
3 thrusters @ 100 lbs
3 chest to bar pullups
6 thrusters @ 100 lbs
6 chest to bar pullups
9 thrusters @ 100 lbs
6 chest to bar pullups
Did 5 less reps than last year.
Front squat = 145 lbs
3 @ 105 lbs
3 @ 125 lbs
3 @ 145 lbs
Open 18.5
Complete as many reps as possible in 7 minutes = 33
3 thrusters @ 100 lbs
3 chest to bar pullups
6 thrusters @ 100 lbs
6 chest to bar pullups
9 thrusters @ 100 lbs
6 chest to bar pullups
Did 5 less reps than last year.
Coach Mikkel
Performance
For time = 13:14
400m run
9 deadlift @ 105 lbs
3 seated strict dumbbell press @ 25 lbs
300m run
12 deadlift @ 105 lbs
6 seated strict dumbbell press @ 25 lbs
200m run
15 deadlift @ 105 lbs
9 seated strict dumbbell press @ 25 lbs
100m run
18 deadlift @ 105 lbs
12 seated strict dumbbell press @ 25 lbs
Subbed seated strict dumbbell press for handstand pushups, but next time, will sub to pike pushups.
January 8 Workout
Endurance
1500m row for time = 6:46
Rest 3 - 5 min
10 min AMRAP = 2 + 18
10 cal row
8 burpee over rower
200m run
Assault intervals:
3 min assault @ 80%
2 min rest
2 min assault @ 80-90%
1 min rest
1 min assault @ 90+%
:30 rest
:30 assault @ max effort = 8 cals
I felt really bad during part B, kind of nauseous and light-headed. Very few rounds completed.
1500m row for time = 6:46
Rest 3 - 5 min
10 min AMRAP = 2 + 18
10 cal row
8 burpee over rower
200m run
Assault intervals:
3 min assault @ 80%
2 min rest
2 min assault @ 80-90%
1 min rest
1 min assault @ 90+%
:30 rest
:30 assault @ max effort = 8 cals
I felt really bad during part B, kind of nauseous and light-headed. Very few rounds completed.
January 6 Workout
Endurance
10min AMRAP ladder by 3's = 6 + 37
3 cal row
3 squats
3 situps
6 cal row
6 squats
6 situps
9 cal row
9 squats
9 situps
12 cal row
12 squats
12 situps
15 cal row
15 squats
15 situps
18 cal row
18 squats
18 situps
21 cal row
16 squats
10 min AMRAP = 4 + 1
10 cal assault
10 burpees
10 min AMRAP = 6
200m row
30 single unders
The last AMRAP was supposed to be every 2 min for 10 min and record the fastest split time; however, I did this at open gym and it was too hard to keep track of the time so I made it an AMRAP. Also, it was raining so I subbed row for run.
10min AMRAP ladder by 3's = 6 + 37
3 cal row
3 squats
3 situps
6 cal row
6 squats
6 situps
9 cal row
9 squats
9 situps
12 cal row
12 squats
12 situps
15 cal row
15 squats
15 situps
18 cal row
18 squats
18 situps
21 cal row
16 squats
10 min AMRAP = 4 + 1
10 cal assault
10 burpees
10 min AMRAP = 6
200m row
30 single unders
The last AMRAP was supposed to be every 2 min for 10 min and record the fastest split time; however, I did this at open gym and it was too hard to keep track of the time so I made it an AMRAP. Also, it was raining so I subbed row for run.
January 5 Workout
Performance
For time = 26:20
21-15-9
cal assault
toes to bar
deadlift @ 155 lbs
burpee box jump overs @ 24"
* Finisher: Accumulate 3:00 in a plank hold
Did this at Pacheco Valley. 22:08 without the plank. Started on the deadlift.
For time = 26:20
21-15-9
cal assault
toes to bar
deadlift @ 155 lbs
burpee box jump overs @ 24"
* Finisher: Accumulate 3:00 in a plank hold
Did this at Pacheco Valley. 22:08 without the plank. Started on the deadlift.
Monday, January 7, 2019
New Year
Performance
20 min AMRAP = 2 + 1
1 wallwalk
20 cal row
18 power cleans @ 75 lbs
1 rope walk
20 situps
19 thrusters @ 75 lbs
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