Easy Thursday and WORK on Friday...

Easy Warm-Up & Mobilize then...

3 Rnds ~
7 Bench Press (70% Max)
14 Glute Bridges
21 Hip Extension
2m Rest b/t
---------------------
Bike Away
NOT FOR TIME
150 Calories on Assult Bike by:
15 Cals Slow + 15 Cals Faster for 5 continuous rounds...

Nothing really special..."not really for time", but we timed anyway and checked the rpms...

ZWendt ~ 12:47 ( slows were 50 for 7 then 54 for 8 / Fast were 71-73-75-77-83)
Drake ~ 12:38
tb ~ 12:36 (slows were 50-55 / Fast was 72-78)

Get Dirty...

Mobilize
"The Greatest Stretch" (2m of holding the "open" of spidey & reach)
Kneeling Thoracic
Hamstring on Rig
------------
BB Warm-Up
------------
FRONT SQUAT
5 x 2 Pausing Front Squats (3s Pause at bottom)
----------------
HANG SQUAT CLEANS
EMOM x 5:
1-3 = 2 HSC
4-5 = 1 HSC
1m REST
EMOM x 5:
1 HSC (Climb to heavy)
--------------------------
DIRT NAP
3 RFT ~
15 HSC (115#/85#)
15 Lateral Burpees Over Bar

V.Tonn ~ worked up to 85# / 95# HSC / 7:28 (20 Wall Balls subbed for HSC)
Wendt ~ 188-205-225-245-255 / ??? 225# (HSC) / 7:23 (9-6 HSC each Rnd)
tb ~ 185-195-205-215-225 / 145-65-80-95-210 (HSC) / 8:57 (9-6 on rnd 2 / UB 1 & 3...S-L-O-W burpees!?!?)

Be Strict!!!

Warm-Up
Mobilize:
Thoracic w/ Peanut
Band Assisted Couch Stretch
Inversion Table
Wall-Groin stretch
----------------
BB Warm-Up
---------------
STRICT HSPU
For Time:
10 x 30% Max Strict HSPU
---------------------
STRICT NICOLE
AMRAP in 20m:
400m Run
Max Strict Pull Ups

Wendt ~ 10 sets of 4 ~ 6:57 / 6 rnds - 48 total (13-10-7-7-7-4)
Drake ~ XX / 5 rnds ~ 61 total (17-11-11-10-12)
tb ~ 1-5 @ 3's / 6-10 @ 2's ~ 9:45 / 5 rnds ~ 64 total (21-12-8-12-11)
Runs ~ 1:54 / 2:19 / 2:20 / 2:41 (walked a bunch) / 2:22 / ---
Time from enter to completion of Pull Ups: 2:00 (21) / 1:22 (12) / 1:00 (8) / 1:17 (12) / 2:22 (11)

Should have figured (gamed) this a bit more...
Knowing I was running 2:20ish 400's ... I came in on round 5 at 17:15... should have taken LONG rest and gone for more Pull Ups...
Intead...did 11 pull ups, came off bar at 18:50... leaving 1:10 to run, could not get another 400 in, but finished it anyway...
Here is the rub on this one... less rounds and bigger sets of Pull Ups or more rounds??? I guess this depends where your strength is... The runs were no recovery for me...

Work-It...Squat Wave!

SmashweRx ~ 1 Rnd
Squat Warm-Up...
---------------------
BACK SQUAT WAVE
Every 2m x 6 (12m):
3 reps @ 75%
1 rep @ 85%
3 reps @ 78%
1 rep @ 88%
3 reps @ 81%
1 rep @ 91%

Front Rack Reverse Lunges
2 x 14

SNATCH COMPLEX
On the 45s x 12 (6sets)
1 = 3 x Snatch-Grip Push Press
2 = 3 x Snatch Balance

HOT AIR
Every 5m (for 5 Sets) Complete this As Fast as Possible:
30 Air Squats
20/15 Cal Row
7 Power Snatches (115/85)

Drake ~ 315-355-325-370-340-380 / 135# / 95#
Hot Air (75# Hang Pwr Snatch) ~ 2:38 / 2:12 / 2:24 / 2:37 / 2:27
Rows: 58.3 / 48.7 / 55.3 / 57.4 / 55.9
Daliege ~ XXX /
Hot Air (95# Pwr Snatch) ~
V.Tonn ~ 95-115-100-125-105-135 / 45# / 45#
Hot Air (55# HPS 1-3-5 / Pwr Snatch 2 & 4) ~ 2:35 / 2:25 / 2:24 / 2:36 / 2:31
tb ~ 225-255-235-265-245-275 / 95# / 95#
Hot Air ~ 2:46 / 2:26 / 2:32 / 2:29 / 2:23
Rows: 54.0 / 49.0 / 48.1 / 47.1 / 52.6
Power Snatch ~ Rnd 1-4 = 4 UB + 3 Quick Singles; then Rnd #5 = 7 UB

CT Benchmark...one year later!

Do not talk about it!!!

Classic CompTrain Benchmark...
A little worse than a year ago...Time to kick into gear!!!

This years breakdown HERE
2018 breakdown HERE

Warm-Up
Mobilize ~ Couch & SmashweRx
then...
400m Row + 10 GHD Sit Ups
300m Row + 10 GHD Sit Ups
200m Row + 10 GHD Sit Ups
100m Row + 10 GHD Sit Ups
---------------------------
3 Reps of Each:
Thrusters
Power Cleans
Box Jump Overs
Pull Ups
Cal Bike
----------------------------
FIGHT CLUB
3 Rnds for Total Reps (Fight Gone Bad Style)
60s Thrusters (95/65)
60s Power Cleans (95/65)
60s Box Jump Overs (24"/20")
60s Pull Ups
60s Cal. Bike (Echo/Assult)
60s REST

Z.Wendt ~ 210 Reps (80-66-64)
tb ~ 215 Reps (77-70-64)

As a note of caution...don't get out to "hot" on this one... it will cost you in the later rounds!
While the 3rd Round will ALWAYS be tough and taxing... it is Round #2 that "should" make or break you... Push, but hold back just a bit on Round #1...then PUSH round #2, you still should not get more, but you will be close?!?!? Then "hang on"for round #3....

TEAM of 3?!?!?

Swear this was a 3-man Wod at one time...

Warm-Up
SmashweRxs 1 Rnd
Bar Complex
------------------
BAR STAR
#1 ~ AMRAP in 7min:
OHS
50 Reps @ 115/85
50 Reps @ 135/95
Max Reps @ 155/105
~ 3m REST ~
#2 ~ AMRAP in 7min:
BENCH PRESS
50 Reps @ 135/95
50 Reps @ 155/105
Max Reps @ 185/125
~ 3m REST ~
#3 ~ AMRAP in 7min:
DEADLIFT
50 Reps @ 185/125
50 Reps @ 225/155
Max Reps @ 275/185

Johns ~ (65-75) 7@75 (57 Reps OHS) / (65-70) 4@70 (54 Reps BP) / 50@185
Z.Wendt ~ 15@135 (65 Reps OHS) / (sc = 115-135) 7@135 (57 Reps BP) / 21@225 (71 Reps DL)
tb ~ 19@135 (69 Reps OHS) / 10@155 (60 Reps BP) / XX

Daliege did Yesterdays WOD ~ 16:05

Workin' Out

Drake blew the "Biolo" back out last Friday w/ those DL's...
And being the stubborn kid he is (takes after his mother)...he finished the workout rather than just taking it easy...

Payin' the price now...

Warm-Up
SmashweRx Low Back Work HERE & HERE

2 Rnds ~
30s each:
Banded Paloff Hold (ea way)
Banded Good AM's
S-L Glute Bridges (or Marching)
Reverse Snow Angels
-----------------
Power Clean Tech
6 x 2 ~ 3 Pos. Pausing Power Cleans
(2s Pause @ Knees, Pockets & Catch)
---------------------
UNDERCOVER
FOR TIME:
3 Rnds:
15 Power Cleans (115/58)
20 HR Push Ups
directly into...
2 Rnds:
27/21 Cal Row
75 D/U
directly into...
50/35 Cal Bike

Johns ~ 19:33
Z.Wendt ~ 18:00 maybe 17:5?... Rows were both 1:30
tb ~ 16:13 (Row #1=1:34, #2=1:27 / made first 25cal bike in 1:44, then finished  at 3:51)
Bike was TOUGH... I pushed for 3-6 pedals then eased up for 12-15...pushed again...eased up...seemed to work better!

Drake did ANNIE (50-40-30-20-10 of D/U + Abmats):
9:49 (got better at D/U w/ Speed Rope!!!)

Daliege came in and did yesterdays WOD...

$$ in the Bank...

Warm-Up
Thoracic Mobility...
SmashweRx Warm-Up 1-2 times
------------------
2 Sets:
7 x Wall Squats
5 x Cassock Squats (ea way)
5 x Rev. Lunges (ea way)
20-30s b/t exercises
-------------------
BACK SQUAT
7 x 1 Pausing Back Squat
7s Down + 3s at Bottom
--------------
Then...
2 x 30-60s Bottom Hold Back Squat (135#/95#)
--------------------------
WALL STREET
3 RFT ~
800m Run
40 KBS (55/35)
40 Wall Ball (20/14)

Z.Wendt ~ 185-205-225-235-245-255-275 / 60s ea / 34:45 (4:30-10:30 / 15:00-22:20 / 28:20-34:45)
A.Johns ~ 95-165# / 60s ea (95#) / 41:00
T.Johnson ~ worked to 65# / 30s @ 45#(Bar) / 40:40
D.Biolo ~ 185-205-225-245-255-275-295 / 60s ea / XX ... to work
tb ~ 185-205-225-235-245-245-255 / 40s both times / 32:58 (5:05-9:43 / 15:44-21:10 / 27:42-32:58)
Runs(walks) = 5:05 / 6:01 / 6:32 /  
80 Reps = 4:38 / 5:26 / 5:16
KBS = 24-8-8 / 28-4-4-4 / 32-4-4 / WB = 8-8-8-8-4-4 / 8-5-4-3-4-4-4-4-4 / 4-4-4-4-4-4-4-4-8
Best set by far was my last WB...4's took 4 breaths b/t 1-6, then maybe 5-6 after that, but was able to move thru them better... Less is more for me there!!!
Lots of run-walking for me...

New WOD

Warm-Up
Every 90s for 9min (2 Sets):
1 = 30s Bearcrawl + 30s Hollow Hold
2 = 7 DB Suitcase DL (ea side)
3 = 30-60s Static Hang (1st set-Prone /2nd set-Supine)
-------------------
DEADLIFT
In 10m work to a Heavy set of 8 Reps
------------------
NAPALM
2 RFT ~
10 Bar MU
20 Bar-Facing Burpees
30 DL (225#/155#)
40 Wall Ball (20/14)

Drake ~ 285# / 23:15
tb ~ 285# / 25:19 (30 DL 4:09 / 4:31 / first Rnd done in 11:48...was hoping for a neg. split, but that did not happen)

Recovery Day!?!?

Today is an official recovery day...
Depending on feel, we all need rest and recovery! Everyone is different as to what that is...
BUT...RECOVERY...letting the body heal up is the single-best thing an athlete can do for them self!

Recovery IS NOT:
Sitting around on the computer
Sitting on a couch all day
Sleeping during the day
Being Lazy

Recovery IS:
Mobilizing / Stretching / Flexing
Sweating at a lower level than normal days
Consistently getting 8+ hrs of sleep at night
Sleeping an extra hour at NIGHT, once in a while!

Warm-Up
Banded Couch Stretch (2m ea)
6 x Step Overs/Unders
2 Rnds ~ SmashwRx Warm Up
6 x Step Overs/Unders
---------------------
TRAIN WRECK
8 Rnds:
40s Wreck Bag Clean* (70#/50#)
20s REST
40s Cal Bike
20s REST
~ Official Score is lowest TOTAL Reps in Rnd!
*Mod is D-Ball Over Shoulders (50#/30#)...that is all we got!!!

Drake ~ 13-13 / 14-14 / 14-12 / 14-12 / 14-11 / 13-11 / 13-11 / 13-15
Totals = 26-28-26-26-25-24-24-28 = 207
tb ~ 11-10* / 12-13 / 12-12 / 12-11* / 12-12 / 12-12* / 12-10* / 13-13
Totals = 21-25-24-23-24-24-22-26 = 189
*SOB flipped a calorie just after final BEEP...so it did not count... NEEDED to push a tad harder!
Young buck kicked my but in reps and calories the entire WOD!!!

Day ONE...one day!

First "official" day of Summer...
No school, but wt room is open at 7am...
That means we lift starting at 5:45am!!!

Let's get this summer off right!!!

Warm-Up
Mobilize w/ LaX Ball ~ Pec and Traps
Couch Stretch
Banded Scarecrow
--------------
5 x 1 Inchworm + 5 Scap Push Ups

BB Warm-Up x 7's
--------------
JERKS
3 x 3 Tall Jerks
4 x 2 Pausing Split Jerks (2-3s Pause in bottom of dip + 2s Pause in Catch)
5 x 1 Split Jerk (work to Heavy 1-Rep)
--------------
JACK SQUAT (just a little less than a year ago...HERE)
21-15-9 for Time:
Front Squat (135#/95#)
KBS (70#/55#)
400m Run after each Rnd...finish w/ 400!
Bar should be taken from ground!
*stimulus... PUSH THE WEIGHTS! Run should be recovery?!?!? Yea right!
But seriously...as few "breaks" as possible on this one...work for UB sets**!
**I forgot to mention this in pre-game!!!

Z.Wendt ~ 205 SJ / 12:22 (FS = 15-6 / KBS = 12-9)
D.Biolo ~ 225 SJ / 14:09 (FS = 15-6 / 8-7 / KBS = 12-9 / 5-5-5)
Daliege ~ XX / 13:18 (UB on all sets)
tb ~ 225 SJ / 13:43 (UB on all sets)
21-21 @ 2:07 / Run @ 5:27 (3:20 Run-Walk w/ slower walk last 50m)
15-15 @ 7:07 (2:00) / Run @ 10:00 (2:53 Run-Walk...not as much walk)
9-9 @ 11:10 (1:10) / Run @ 13:43 (2:33 ran whole time but first 50m)

Last Day...

Of "Offical" school...
Kids were done yesterday...teachers done after today...
Time to get this summer rolling...
NO REST as Wt. Training starts tomorrow!!!

Warm-Up
Thoracic Mobity w/ "Peanut"
Posterior Chain work...
then...
10-15 Face Pulls
5 ea Direction ~ Lunge Matrix (Fwd, Lateral, Reverse, Bowler)
10 KB/DB Windmills (ea way)
---------------------
HSPU Work
Stan
For Time (10m Cap):
STRICT HSPU
~ Scale as needed and keep strict...add some ht. to where head goes...if more than 3" is needed, then scale to KIPPING HSPU...
Goal is to begin working the Shoulders at Bodyweight!!!
-----------------------
LEAD FOOT (past HERE)
P#1 ~ AMRAP in 4min:
27 Cal Row
27 Burpees
27 C2B
4 MIN REST
P#2 ~ AMRAP in 4min:
21 Cal Row
21 Burpees
21 TTB
4 MIN REST
P#3 ~ AMRAP in 4min:
15 Cal Row
15 Burpees
15 Pull Ups

Stan ~ 9C2B (63 Reps) / 14TTB (56 Reps) / 1 Rnd + 13 Cals (58 Reps)
Daliege ~ 8C2B (62 Reps) / 1 Rnd (63 Reps) / 1 Rnd + 6 Burpees (66 Reps)
Ladick ~ 12C2B (66 Reps) / 1 Rnd + 1 Cal (64 Reps) / 1 Rnd + 6 Burpees (66 Reps)
Z.Wendt ~ 11 C2B (65 Reps) / 17TTB (59 Reps) / 1 Rnd + 9 Burpees (69 Reps)
D.Biolo ~ 13C2B (67 Reps) / 1 Rnd (63 Reps) / 1 Rnd + 5 Burpees (65 Reps)
tb ~ 24C2B (78 Reps) / 1 Rnd + 5 Cals (68 Reps) / 1 Rnd + 2 Burpees (62 Reps)

Summer Almost...

Last day of school...w/ kids...
Time to get a sweat going...

Hip Mobility Work
Couch Stretch (ea way)
Wall Asst. Groin Stretch
----------------------
2 Rnds On the 2m:
Mini Leg Blaster
---------------------
BACK SQUAT
4-2-4-2-4-2 (work up from last week)
4's remain constant, 2's should get heavy and climbing
* 2m Rest b/t sets
--------------------
REVERSE BB LUNGES
2 x 14
* 2m rest b/t
--------------------
ISABEL
For Time:
30 Power Snatches (135/95)

Ladick ~ 185 / 205-215-225 / 75-95 / 3:03 (95#)
Daliege ~ FS-185 / 205-215-225 / 75-95 / 3:15 (115#)
Carson J ~ 155 / 175-185-195 / 75 / 4:?? (75#)
Z.Wendt ~ 255 / 275-315-335 / 135/165 / 3:23 (115# / 6-5-3-1-2-1-1-1-2-1-1-1-1-1-1-1-1)
Drake ~ 295 / 335-365-385 / 135-165 / 3:39 (115#)
tb ~ 225 / 250-265-275 / 115 / 3:09 (4-4-4-3-1-1-1-1-1-3-1-1-1-1-1-1-1 / was @1:11 for 1st 15 reps)

STAN ~
AMRAP in 15m:
15 Deadlift (185)
15 Burpees Over Bar (lateral)
15 Sit Ups

~ 3 Rnds + 6 Reps

Almost there...

End of school...
End of workout...
You name it...we are almost there!

Warm-Up
10 Scap Retractions
Y's + T's + W's (5 ea)
---------------------
2 Rnds:
30s Bike/Row
30s Rest
50yd Waiter Carry (Lft) + Farmer Walk (Rt)
Switch
30s-60s REST
------------------
Every 90s for 3 Rnds:
6-8 Strict Pull Ups (21x1)
8 Supine Pull Ups (21x1)
45-60s HS Hold on Wall
---------------------
MAX REP
2 Sets for Max Reps:
3m Row/Bike for Cals
2m Alt. DB Snatches
3m Row/Bike for Cals
2m Bar Dips (scaled = Chair Dips)

Scores shown in order of workout (ie. Cals-Snatch-Cals-Dips-Cals-Snatch-Cals-Dips)
Stan ~ 51-30-50-20-52-36-51-28 (All Rowing / 40# DB / green band on dips)
Ladick ~ 24-33-37-28-26-33-36-28 (Bk-Row Alt / 45# DB)
Daliege ~ 45-29-30-24-41-32-31-22 (Row-Bk Alt / 55# DB)
These guys ran a 400m run w/in 3m w/ remaining time as rest...
Carson J ~ 32-23-43-38 (400m Run / 30# DB)
G. Junemann ~ 32-25-36-51 (400m Run / 35# DB)
Drake B ~ 28-55-30-51 (400m Run / 50# DB)
During Class...
tb ~ 35-27-31-48-30-25-31-42 (All Bike / 55# DB)
Dips  ~ 6-6-6-6-6-3-3-3-3-3-3 / 6-6-6-6-4-4-3-3-3-1

eMOM

Warm-Up
2 Sets (12-15min)
30s at each:
Banded Paloff Hold (ea way)
Banded Good AM
Single-Leg Glute Bridge (ea leg)
Reverse Snow Angels
--------------------------
EMOM x 30 (6 sets)
1 = 8 x Deadlift (70% 1-RM)
2 = 16 x DB Lungewalk Steps (Farmers Carry)
3 = 6 x Bar Muscle Ups ( 8 Strict TTB / TEMPO K2E ~ 2121)
4 = 12 x Parallete Pass Thrus
5 = 40s Prone Plank
* do not work much past 40s mark...
Mod/Scale as needed

STAN ~ 185# / ?? /
Carson J ~ 185# / 35#
G.Juneman ~ 185# / 35#
Drake ~ 225# / 50# / TTB
tb ~ 225# / 50# / 3 Bar MU each time...
Also on 4th Rnd, only got 8 total Lungesteps... THOSE JUST GASSED ME!!!

Bring it!!!

AM

#1) AMRAP in 15min:
500m Row
50 D/U
10 Strict HSPU

EXACTLY 5min Rest (when clock hits 20min)

#2) AMRAP in 15min:
20 Cal Bike
40 HR Push Ups
20 Wall Balls (20/14)

Stan ~ 3 Rnds + 500m Row / 2 Rnds + 4 Wall Balls
Rows ~ 1:49.4-2:00.6-1:56.8-2:03.1 / Bikes ~ 1:03-1:29-1:11
tb ~ 3 Rnds + 500m Row (Scaled to 7 Strict HSPU) / 2 Rnds + 10 Push Ups
Rows ~ 1:55.1-1:52.9-1:53.1-1:44.7 / Bike ~ 1:37-1:44-1:14
Had to REALLY push that last row to get it in...came in from WB with 13:10 on the clock...knew I had to go under 1:50...

PM

Warm-Up
15min Row Work
15 Min STRICT HSPU work...
Every 2m on 2m...
3 Strict HSPU

FUN RUN
For Time:
800m Run...directly into...
30 Alt. DB Snatch
15 Burpee Box Jumps
20 Alt. DB Snatch
10 Burpee Box Jumps
10 Alt. DB Snatch
5 Burpee Box Jumps
Rx ~ 70#/50# & 30"/24" (scale as needed)

G.June ~ 35#/24" ~ 13:56 (4:10 800m)
Drake ~ 60#/30" ~ 13:29 (4:10 Run)
tb ~ 55#/24" ~ 14:54 (4:58 Run / 7:30...30 complete / 9:58 15 BBJO)

So...30-15 (45reps) complete, minus 4:58 (Run) is 5:00, then next 20-10-10-5 (45 reps)...
14:54 minus 9:58 was 4:56... 4seconds faster in 2nd half... of reps...

Studly Stan...

AM 
Warm Up
Couch 90s ea way
-----------------
Every 90s x 9m (2 Sets):
1 - 30s Bearcrawl + 30s Hollow Hold
2 - 30s Paloff Hold in Squat Pos. (ea way)
3 - 30-60s Static Hang
----------------
3 RFT ~
400m Run
20 Goblet Squats (55/35)
10 Strict Pull Ups

Stan ~ 10:57
tb ~ 13:16 (400's = 2m-2:29-2:30 / Rnd Splits = 4:10-8:47-13:16)

Two-a-Days

AM
Warm-Up ~ Mobilize
Every 90s x 9 (2 sets)
10 KB Halos
60s Med Ball Roll on Thoracic
3 Burpee Box Jump Overs
------------------
Every 2min x 10m
3 x Bench Press (21X1)
(take 5-10min to build to 75% of 1RM and do that for ALL 5 sets)
-------------------
DESIRE
AMRAP in 5min:
Burpee Box Jump Overs (24"/20")

We have done something like this before on 1.4.16 / 2.1.16 / Nov. 2016)

Daliege ~ ?? / 37
Ladick ~ ?? / 55
Stan ~ XX / 39
Z.Wendt ~ 175 / 53
tb ~ 205 / 41