Sweet 16

16 Minutes of Work
16min AMRAP:
4 Burpee Bar Muscle Ups (Scaled version ~ 4 Burpee Pull Ups + 4 Dips)
25' OH Walking Lunges (95/65)
8 Bar-Facing Burpees

Britt ~ 5 + 3 BFB (75#?)
Ladick ~ 6 + 4 Burpee Pull Ups (75#)
Daliege ~ 5 Rnds (Front Rack Lunges)
tb ~ 3 + 3 BBMU

Game-Day...WORK!

Lift
EMOM x 10m:
3  SQUAT CLEANs
----------------
EMOM VARIATIONS
EMOM x 9:
1 - 10 Single-Arm DB OHS
2 - 10 S-A DB Alt. Step Ups (24/20)
3 - 6-10 DB Box Step Overs
+
EMOM x 9:
1 - 12 DB Alt. Pwr Snatches
2 - 10 DB Hang C & J
3 - 6 DB Power Cleans (2 DB's)
+ (into)
EMOM x 9:
1 - 25' S-A OH Walking Lunges
2 - 12 Hang Split Snatches (6L + 6R)
3 - 10 Alt. Hang Clean & Jerks

Britt ~ 135 Sqt Cleans / 35# DB
Daliege ~ XX / Used 45# DB
tb ~ 165 (1-4) 175 (5-10) / used 50# DB

This was a beast...3 rnds of each of these right into each other...
Those DB Box Step Overs...wow!

Quickie

Warm-Up and work up to...

LIFT
3-5 x Squat Snatch Doubles (70-75% 1RM)
3-5 x Squat Clean & Jerk (70-75% 1RM)
-----------------------
For Time (5m Cap):
21-15-9
Wall Balls
C2B Pull Ups
(did this upstairs)
10m Rest at the 5m Clock...
then...
AMRAP in 10m:
10 Thrusters (135#/95#)
5 Muscle Ups

We could not do the 2nd part (10m work) due to meetings....
Daliege ~ 4:24
Ladick ~ 4:04
Brit ~ 4:48
tb ~ 165# SS / XX C&J / 4:24 (WB = UB / 11-6-4 / 9-3-3 / 9 = C2B)

Jump Up

Go WOD
400m Warm-Up Run
BB Warm-Up
----------------
EMOM x 8m (4 rnds):
Odd = 40-70 D/U
Even = 45s Max STRICT HSPU
immediately into...
EMOM x 8m (4 rnds):
Odd = 30s Max Box Jumps (24/20)
Even = 30s Max Kipping HSPU
---------------



tb
D/U ~ 60's (all 4 rnds / UB on Rnds 2-3-4)
STRICT ~ 5-2 / 3-2 / 3-1 / 2-2-1
Box Jumps ~ 10 / 10 / 10 / 12
Kipping ~ 6 / 7 / 8 / 8

Strength & Row

BB Volume
A) Squat Snatch Complex
1 Hang Squat Snatch + 1 Squat Snatch
8 Rounds (approx 60s b/t)
*Climbing
B) Squat Clean & Jerk
10 Reps As Fast as Possible (60-80% 1-RM)
2m Rest
Repeat
------------------------------
ROW, ROW, ROW & Row some More!
3 Rnds for Time (5m Cap):
15 Cal Row
15 Deadlift (185/135)
~ 3 Minutes Rest ~
3 Rnds for Time (5m Cap)
15 Cal Row
15 OHS (105/75)
~ 3 Minutes Rest ~
3 Rnds for Time (5m Cap)
10 Cal Row
5 Deadlift (275/185)
~ 3 Minutes Rest ~
3 Rnds for Time (5m Cap)
10 Cal Row
5 OHS (155/115)

Daliege ~ 2+4 DL (185) / 2 + 10 Cal (95) / 3:08 (225) / 3:49 (105)
Ladick ~ 2+3 DL (135) / 1+6OHS (95) / 3:08 (185) / 3:49 (105)
Britt ~ 2+10 cal (135) / 2+3 cal (??) / ?? / ??
tb ~ 95-115-125-135-145-155-165-165 / 180# (7 reps in 4min)...then switched to 155x10 @ 3:53
Row row row ~ 2+1 DL / 2+13 Cal Row / 4:35 / 4:49

Call to ARMS...

Warm-Up ~ GO WOD
----------------------
C2B CAPACITY
For Time:
20 sets of 5 UB C2B Pull Ups
(8min Cap)
--------------------
VERTICAL PRESS END.
For Time (or reps):
30 Shoulder to Overhead (95/65)
30 STRICT HSPU
(5min Time Cap)
~ 5 Minutes REST ~
Repeat

Daliege ~ 16 sets (had a few failed attempts at sets) /
Ladick ~ 17 sets (attempted some sets and failed) /
Britt ~ came in 3m late but got as many as he could / 40 reps / had to go...
tb ~ 18 sets (no failed sets) / 35 (18-12 / 5x1) / 32 (30 / 2 singles in 4 min!?!?)
WOW...first rnd of 30 S2O was 1:05, then 1-1-1-1-1, then second round was 57s...but could not get arms recoved for the HSPU...

I debated on doing Kipping for the volume, but felt they wanted some form of pure strength as the S2O was relativly light.
Even attempted a strict shoulder press with 95 after 2nd rnd and could barely move the bar...

Tuff Stuff

GO WOD Mobilize
-----------------
THE EMOM's
EMOM x 9min (3 rnds):
1 = 10 2-Arm DB Front Squat
2 = 25' 2-Arm Front Rack Lungewalks
3 = 10 2-Arm DB Box Step Ups
...immediately into...
EMOM x 9min (3 rnds):
1 = 12 Alt. DB Power Snatches (6 ea way / alt)
2 = 12 Alt. DB Hang Clean & Jerks (6 ea way / alt)
3 = 8 2-Arm DB Power Clean
...immediately into...
EMOM x 9min (3 Rnds):
1 = 25' DB OH Walking Lunges
2 = 10 DB Split Jerks (5 ea arm / not alternating)
3 = 10 Alt. DB Hanging Clean & Jerk
-------------------------
4 ON 8
On the 8 minutes for 4 sets Perform:
14 Burpees to 6" target
28 Wall Balls (20/14)
14 Bar-Facing Burpees
14 Box Jumps (24/20)

Stan ~ did EMOM's at 30#
Britt ~ did EMOM's at 30#
tb ~ 50# DB for EMOM...had to modify #1 group to 8 Step Ups, #2 group to 10-10-6, #3 group was Rx / 6:48 / 6:12 / 6:32 / 6:29 (wall balls were 12-12-4 / 12-12-4 / 9-9-6-4 / 8-8-7-5)

THAT was a GRINDER of a day!!! WOW!!!!

Work Week...

GO WOD Warm-Up
--------------------
MET-CON
AMRAP in 20min:
40 Cal Row
30 Power Snatches (75/55)
20 Single-Arm DB OHS (50/35)
10 Bench Press (185/125)
----------------------
CLEAN & JERK DENSITY
Squat Clean & Jerks for Time:
8 Reps AFAP (115/80)
6 Reps AFAP (145/105)
4 Reps AFAP (185/125)
(Can be clustered or quick singles, time will include changing the weights)
-------------------------
EMOM x 5min:
3-5 Hang Squat Cleans (60-70% 1RM)

Daliege ~ 2 Rnds (45# OHS / 135 BP)
Stan ~ 2 Rnds + 22 Cal Row (30# OHS / 135 BP)
Britt ~ 2 Rnds + 40 Cal Row (55# PS / 30# OHS / 115# BP)
Ladick ~ Back hurting...
Felker ~ 2 Rnds + 5 Cal Row (45# PS / 15# OHS / 85# BP)
tb ~ 2 Rnds + 9 Cal Row (1:57 / 2:14 Row times / BP = 10 / 4-4-2) /
C&J Density = 8 @ 1:02...60s to change...6 @ 3:28...1:17 to change...6:15 finish
HSC = 145(5) / 145(5) / 165(4) / 165(5) / 165(5)

Then a bonus with 3rd Hour:
Tabata HR Push Ups (14-11-10-8-7-7-7-7 [71])
Tabata Air Squats (15's ~ 120)
Tabata Strict Pull Ups (8-6-5-4-4-3-4-4 [38])

Open Prep Wk 1

BB Strength
A) Squat Snatch ~ 4-8 Singles (75% of 1-RM)
B) Squat Clean & Jerk ~ 4-8 Singles (75% 1-RM)
---------------------
OPEN SIMULATION
AMRAP in 15 min:
75 Bar-Facing Burpees
50 Deadlifts (135/95)
25 Bar Muscle Ups
----------------

Britt ~ 135 (8) / 165 (8) / ???
Stan ~ practice / practice / ???
Ladick ~ ?? / ?? / 13 Rnds of 3 Pull Ups & 3 Bar Dips (115# DL)
Daliege ~ practice / practice / 8 Rnds of 3 + 3 (135# DL)
tb ~ 155 (8) / 185 (8) / 16 Bar MU (

wed

Frustratingly Slow vs. PUMP
For Time (20m Cap):
3 Rnds:
8 DB Cleans (50/35)
12 Kipping HSPU
3 Rnds:
8 DB Cleans (50/35)
12 STRICT HSPU
3 Rnds:
8 DB Cleans (50/35)
72' HS Walking (6 x 12' walks)

TTB
100 TTB for Time (8m Cap)

Stan ~ 16:25
Daliege ~ 16:50
Ladick ~ 15:48
HR Push Ups - Elevated Push Ups - Bearcrawl for their mods
tb ~ 4 Rnds + 5 Strict (modified to 6 Strict HSPU) / 7:57 (10-10-8-8-8-8 (4:10)-5-5-5-5-10-10-8)

I should have modified the reps for kipping to 6 or 8...I was wrecked by strict...
OR could have gone Elevated ~ Kipping ~ Strict for mod...

Tuesday

Late Posts... time, time, time

Warm Up ~ Go WOD
BB WU

PEC CITY
50 HR Push Ups for time (8 min cap)

FATIGUED D/U SKILL
Row 3m (@ tough aerobic pace)
immediatly after...
2m MAX D/U Reps
~ 2m Rest ~
2m MAX D/U Reps

BB/WB
For Time:
30 Wall Ball
30s Rest
15 Clean & Jerks (95/65)
REST AS NEEDED
20 Push Press (135/95)
30s Rest
75 Wall Ball
REST AS NEEDED
10 Power Cleans (185/130)
30s Rest
75 Wall Ball

Britt ~ 2:38 / 120ish - 110 / 2:35-10:15-20:20 (mod weigths)
Ladick ~ XX / 53-70 / 2:52-9:55-21:03 (mod weights)
Stan ~ XX / singles-205-281 / 2:45-11:00-21:05 (mod weights)
tb ~ 2:08 (30 @ 57s) / 145-155 / 3:06-(st 2@6:30)14:28-27:54 (took long rests for rest as needed)

Open Prep...

I hope...

Warm Up
400m Run & Go WOD

INMATE STRENGTH
For Time:
30 Strict Pull Ups
(8min Cap)
-------------------------
PHASE RE-SET
12 Min AMRAP:
12 Cal Row
10 TTB
50' Front Rack Lungewalk (95/65)
------------------------
DB & MU
2min ~
16 Alt. DB Snatch (50#/35)
Max Muscle Ups in remaining time

Britt ~ 3 + 25' Lungewalk
Stan ~ 4 Rnds
Ladick ~ 4 rnds + 3 cal
Daliege ~ 4 + 12 Cal

tb ~ 2:56 (6-6-6-3-3-3-3) / 4 + 11 Cal / 6 MU (3-2-1)

End of Week

#1 is in the books

GO WOD Mobilize
then...

SINGLE LEG
A) 2 x 50' Double DB OH Lungewalk
B) 2 x 50' Single Arm DB OH Lungewalk (1 Right / 1 Left)
C) 2 x 12 DB Alt Leg Step Ups (24/20)
D) 2 x 50' BB Lungewalk (1 = Front Rack / 2 = OH)  (95#/65#)

17.3
Within 8m Complete:
3 sets:
6 C2B
6 Squat Snatch (95/65)
then...
3 sets:
7 C2B
5 Squat Snatch (135/95)
....if you complete...ADD 4min and perform:
3 Sets:
8 C2B
4 Squat Snatch (185/??)
...if you complete... WHO ARE WE KIDDING HERE?!?!?

These guys all did various DB's and then the bar for the Front Rack and OH...
Then they all kept same weight on ALL rounds of Squat Snatching...
Britt ~ 75# -
Ladick ~ 75# -
Daliege ~ 75# -
Stan ~ 75# Squat Clean Thrusters ~
tb ~ A1 = 35# / A2=50# / B=50# / C=50# / completed 3+3+1 rnd + 7 C2B...
I modified my 185# to 155

Quick...Staff Meeting

Warm-Up

2 Rnds ~
10 Clean & Jerks (135/95)
15 Deadlift (225#/135#)

GYMNASTICS TEST
60s MAX Strict Pull Ups
30s REST
2m MAX Bar Muscle Ups
30s REST
3m MAX Toes to Bar

Daliege ~ 115/225 - 5:15
Ladick ~ 95/185 - 5:12
tb ~ 5:28 / 19 (16-3) - 7 (1-2-2-1-1) - 45 (8-8-8-8-8-5)

Day #2 (TTT)

Day Two for Training Think Tank...

400m Run + Go WOD
------------------
GOODBYE PRESSING
With a Running Clock:
15 Strict HSPU
50' HS Walk
30 HR Push Ups
(6m Cap)
At 8:00min:
50' HS Walk
30 HR Push Ups
15 Strict HSPU
(6m Cap)
@ 16:00m:
30 HR Push Ups
15 Strict HSPU
50' HS Walk
(6m Cap)
I modified to 10 Strict HSPU / 15' of HS Walking Work...
---------------
SPICEY EMOM'S
EMOM x 6m:
1 = 45s Bar Facing Burpees
2 = 30s Box Jumps (24/20)
directly into...
EMOM x 6m:
1 = 45s Burpees to 6" Target
2 = 30s Lateral Box Jump Overs (24/20)
--------------------
Row & HS Skill Work
3 Rnds:
1m Row
15s Rest
1m to Accumulate HS Holding in 1x2 Box (up on wall)
15s Rest
1m Row
3m REST

Britt did Spicey as well...killed me in it... he was at like 14's for Burpees each time...
tb ~ 5:30 completed / finished 15'+30HR in 3m, then 4 HSPU / 30 HR in 1:32 then 2-1-1 in remaining time...just cashed...
Bar Facing Burpees ~ 11-10-12 / Box Jumps ~ 10-11-10
Burpees ~ 11-14-15 / Lat Box Jump Overs ~ 7-6-8
21 Cal (1 Fall) 23 Cal / 24 Cal (60s) 19 Cal / 22 Cal (60s) 18 Cal

Training Think Tank...

Giving this a try...
Let's see how it goes...
The guys at Training Think Tank (HERE) have a free program online with options to purchase other programs...coaching, etc...
If I am paying...I would go back to CompTrain...but since I am not...
Lets see how these guys stack up...

BACK to BACK
3min AMRAP:
21-15-9
Thrusters (95#/65#)
C2B
~ 60s Rest ~
21-15-9
Cal. Row
50 D/U after each Rnd
-----------------------
Part #2) SQUAT SNATCH
AFAP:
12 Quick Singles Squat Snatch (115#/80#)
30s Rest
3 Squat Snatch (165#)
12 Quick Singles Squat Snatch (115#/80#)
30s Rest
3 Squat Snatch (165#)

the kids subbed SDLHP for Row and did 21-15-9 of Lat. BB Jump Overs also Mod Pull Ups
Hanah F ~ 61-52
Garett J ~ 52-57
Carson J ~ 65-42
tb ~ 57 - 15cal Row (75# Thrusters) / 115#-155#-115#-155# (wow...tough!)