GREAT WOD!!! TOUGH...

Warm-Up -10m Mobilize

HOOK & LADDER

With a Running Clock:

1 Rnd:

30 Lateral Burpees over DB

30 Double DB Hanging Clean & Jerks (50/35)

------------------

At the 5:00 Mark Begin:

2 Rnds:

15 Lateral Burpees over DB

15 Double DB Hanging Clean & Jerks (50/35)

------------------

At the 10:00 Mark Begin:

3 Rnds:

10 Lateral Burpees over DB

10 Double DB Hanging Clean & Jerks (50/35)

tb ~ (35# DB's) ~ 4:47 / 10:53 / 17:15

Well...this one really got me... Burpees were fairly UB, slow and methodical.

1 Rnd (30)

In my head I did 6 slower, stepdowns, 6 fast, 6 slow, 6 fast, 6 slow...then 18-12 for the HPC... MADE IT!!! 4:47

2 Rnds (15) Started @ 5:00

Burpees were 3 Slow, 3 Fast, 3 Slow, 3 Fast, 3 Slow ~ 7:38 completed the 1st Rnd (9-6) / then that 2nd rnd of 15...OUCH! Finished @ 10:53 (6-6-3)...

3 Rnds (10's) Started @ 11:30

13:12 (1:42 / 6-4)

15:27 (2:15 / 4-3-3)

17:15 (1:48 / 10 UB)

Tue

Warm-Up
Mobilize - 10m

GYMNASTIC WORK
For Time:
21-18-15-12-9
KB or DB Swings (50/35)
Kipping HSPU

HOT ROUTE
With an 18min Running Clock:
Buy-In = 1 Mile Run...
...then... AMRAP in remaining time:
50 D/U (or Speed Steps)
35 Air Squats
20 Alt. DB Plank Rows (20/10 or just touch chest w/ hand)

tb ~ 18:27 / 3 Rnds + 2 D/U (Mile was 9:28, then started the rounds at 10m mark...)
Gym Breakdown / (Time) HSPU Breaks / All swings UB
21 - 4:07 8-7-6
18 - 8:25 (4:18) 8-6-4
15 - 12:27 (4:02) 6-3-3-3
12 - 16:11 (3:44) 6-3-3
9 - 18:27 (2:16) 3-6
Rnds In HOT ROUTE
12:37 (2:37) / 15:37 (3:00) / 17:51 (2:14)

Variations...

A few variations of the workout today...

7-on-7 (At Home)
AMRAP in 7min:
4 Strict Pull Ups
8 Double DB Step-Back Lunges (or Odd-Obj / just add some wt)
12 HR Push Ups (or DB Deficit Push Ups)
16 Sit Ups (or TTB if you like)

3 MIN REST

AMRAP in 7min: Repeat Above

Brehm ~ 2 Rnds + 12 Reps / 2 Rnds + 14 Reps (2 cycles below)
Amrap 7:

4 bar m/u

8 front squat @ 135#

12 cal row

16 ttb 

Rest 3 minutes 

Amrap 7

4 bar m/u

8 front squat @ 105#

12 cal row

16 ttb

tb ~ (50# DB / DB Deficit Push Ups / TTB) 3 Rnds + 4 Pull Ups / 2 Rnds + 26 Reps (2 TTB)

Groundhog?!?!

Again?!?!

GROUNDHOG DAY

For Time:

600m Run

50 Single-Arm DB Clean & Jerks

400m Run

30 Jumping DB Squats (think Jumping Air Squats w/ a DB)

200m Run/Walk w/ DB

30 Jumping DB Squats

400m Run

50 S-A DB Clean & Jerks

600m Run

Brehm ~ 21:14 (50 KB Swings / 30 C2B Pull Ups (25-25 & 15-20-15 for the 50's / 10-10-10 & 5-5-5-5-10 for the 30's)

Raining in Rapids... Ethan & I went anyway!!!

Ethan ~ 22:20

tb ~ 26:40 (35# / 20-10-10-10 for both / 12-12-6 for both...runs...sheesh)

This was litterally 60s before we started...

Was twice that hard coming down for the finish 600m!!!

Friday...

Bertag came over since we needed DB's today...

COOKIE MONSTER

AMRAP in 15min:

20 S-A DB Power Snatches (50/35)

40 D/U (or Speed Steps)

20 Burpees

40 D/U (or Speed Steps)

Bertag ~ 3 Rnds + 5 DB PS (35# & Speed Steps)

tb ~ 3 Rnds + 20+40 (50# / D/U Rnds 1&3, Speed Steps Rnd 2&4)

Speed my Eye!?!?

Today was a doozy...

Time to push the reps...just keep moving, it's only 2minutes!

Warm-Up

360 Speed Steps w/ Jump Rope

Mobilize 12-15min

5 Reps of each DB Exercise, easy pace, rest b/t exercises

----------------------------

SPEED DATING

5 Sets of 2min AMRAP (60s Rest b/t)

2 Rnds of STRICT Cindy

+ Max Reps of DB Exercise w/ time left over

1st =  DB Power Clean

2nd = DB Front Squat

3rd = DB Hang Squat Clean

4th = DB Clean & Jerk

5th = DB CLUSTER (DB Clean + Thruster / only one full squat here)

(Adjust Cindy to "do-able" scheme so you are finished w/ 20-30 sec to go)

I.e. = Rx = 5-10-15 or #1 Scale = 4-8-12 or #2 Scale = 3-6-9

tb ~ (35# DB's) ~ 10 / 5 / 4* / 4* / 5*

*1st Cindy was 5-10-15, 2nd was 4-8-12 (2nd round I finished 2 full Cindy's in 1:47)

This could have been a workout for me just doing 2 Strict Cindy's every 3m on 3m!!! Sheesh

Time to Pay-Up

Monday we went to work on Football at UW-Whitewater...
Option Ball talk with Coach OG!!!

So early AM and no workout...

Time to Pay Up today...

Warm-Up
Mobilize 15 Min
------------------
PAY DIRT
10 Rnds for Time:
200m Run
9 DB Burpee DL (burpee w/ hands on DB and DL rather than Jump)

Daliege ~ 21:06 as usual burpees slowed me down.
Brehm ~ 19:23 with 35# dumbbells
tb ~ 26:06 (50# DB)

1:19 / 2:30 (1:11 / 3-3-3)

4:05 (1:35) / 5:10 (1:05 / 3-3-3)

6:43 (1:33) / 7:37 (:54 / 6-3)

9:43** (2:06) / 10:31 (:48 / 6-3)

12:11 (1:40) / 13:08 (:57 / 6-3)

14:50* (1:42) / 15:42 (1:02 / 3-3-3)

17:37** (1:55) / 18:37 (1:00 / 3-3-3)

20:19* (1:42) / 21:13 (:54 / 6-3)

23:00* (1:47) / 23:48 (:48 / 6-3)

25:27 (1:39) / 26:06 (:39 / 9)

*those were longer walk at beginning and end, but ran about 150 in middle

**those were Run-Walk 200's... Ran 5 Breaths, walked 5 breaths, ran 5, walk 5, etc)

Ugly...but still kickin' / Let's hope I was going a bit more than 200m

YUCK!!!

WEDDING MARCH

For Time:

50 Burpees

1 Mile Run

75 DB Power Snatches (or BB Power Snatches)

1 Mile Run

100 Meter Lungewalk

Brehm ~ 28:01

50 Burpee box jump overs 20" 25-25

Mile 1 = 6:57

75 power snatches @ 65# 9-8-8-9-8-8

2nd mile = 7:03

100 meter walking lunges

* could barely get up drive way to see timer. WOW. Have fun.

E.Tonn ~ 29 min

Both miles ran 7:37

Burpee bench jump over 18”

Snatches 45# barbell

Bertag ~ 37:42

tb ~ 38:10

We were pretty much at these same time splits...

We hit 50 Burpees at 3:30ish JB before me by 3 reps... But I got on the "mile" (.9) circuit before him!!!

First Mile was .93 ish

2nd Mile was JB = 1.1ish / tb = 1:23ish (I went one block further for the "tester")

He got off the 75 DB Snatches 20-30s before me!

Friday...Quick?!?!?

DOUBLE KNOT

100 Speed Steps (D/U)

21 Strict Pull Ups

21 DB Squat Cleans (ground to shoulders + full squat)

75 Speed Steps (D/U)

15 Strict PU & DB Sqt Cleans

50 Speed Steps (D/U)

9 Strict Pull Ups & DB Sqt Cleans

(50/35)

Brehm ~ 12:10

*100 d/u

9 bar m/u

21 squat cleans @ 95# (11-10)

*100 d/u

9 bar m/u

15 squat cleans (8-7)

*100 d/u

9 bar m/u

9 squat cleans

* no rope, still working on timing per coach tb a few months ago

tb ~ 13:36 (35# DB / Speed Steps)

100 SS @1:19

7-7-4-3 SPU @ 3:00 (1:41)

5-8-5-4 DBSC @ 6:00 (3:00 / 4:41 for 42 reps = 6.7s/Rep)

75 SS @ 7:36 (1:36)

6-6-3 SPU @ 9:12 (1:36)

6-3-3-3 DBSC @ 11:03 (1:57 / 3:27 for 15 reps = 6.9s/Rep)

50 SS +

6-3 SPU & 9 DBSC @ 13:36 (2:33 for 50 + 18 Reps)

Thursday WOD

A rare Thursday Workout for me...

Trout fishing on Tuesday and no workout, so Thursday WOD it is...

Warm-Up

10m Mobilize

then...

2 sets of 

8 x 1 Deck Squat + 8 Mountain Climbers

90s b/t sets

------------------------

QUARTER ZIP

AMRAP in 25m:

400m Run

3 Rnds of following:

4 Strict Pull Ups

8 Alt. DB Power Snatch

12 Lunge Jumps

Brehm (on Tue) ~ 5 Rnds + 300m Runs

tb ~ 3 Rnds + 400m + 1 Rnd

Tuesday / Wednesday

Tuesday was a Trout Fishing Day (AM)...

Went to Big Roche a Cri Creek on County O... SKUNKED!!!

Was going to get a workout in after fishing, but never got around to it...

Plus was not excited to run 400 repeats in the workout, but will get around to it this week...

Wednesday

GARAGE WAR

3 Rnds for REPS (Fight-Gone-Bad Style)

1m DB Thrusters

1m DB Power Cleans

1m DB Over & Back Hops (O&B = 1)

1m DB Push Press

1m Burpees

1m REST

(50/35)

BODY ARMOUR

AMRAP in 5m:

Max STRICT Pull Ups

OTM (Starting at 1:00) = 7 DB Push Ups (Deficit Push Ups)

Drake ~ (35# DB's) - 228 Total Reps (42-35-85-33-33)

17-15-10 (42)

13-12-10 (35)

35-25-25 (85)

13-10-10 (33)

10-11-12 (33)

tb ~ (50# DB's) - 176 Total Reps (37-26-45-37-31) /43 Total Strict Pull Ups (8-7-2 / 4-3-1 / 3-2-1 / 2-2-2 / 2-2-2)

13-13-11 (37)

6 - 9 - 11 (26)

20-15-10 (45)

13-14-10* (37)

10-11-10 (31)

*rested / breathed that entire time and got 10 UB in last 20s of the minute!!!

Could not catch my breath after that 11 DB PC's...slow on jumps, then

Sat / Mon

Saturday was a quickie!

AMRAP in 12m:

20 GHD Sit Ups (Abmat Sit Ups)

10 DB OH Walking Lunges (Lft Arm)

10 DB OH Walking Lunges (Rt Arm)

(50/35)

Brehm ~ 5 rnds+3 reps (50#)

GHD is in the basement so I ran outside after GHD's to do lunges in drive way. Added a little excitement to my pacing.

tb ~ 5 Rnds + 22 Reps

1:57 / 4:17 / 6:37 / 8:55 / 11:00 / 20 + 2 steps

SWEAT 16

AMRAP x 16min:

100m DB Farmers Carry (50/35 or whatever you have)

20 DBL DB Deadlift

30 Abmat Sit Ups

tb ~ 4 Rnds + 8 DL (more than likely was NOT 100m, more like 80-90m)

Man did it get tough to hang on to that during the Walk, then into the DL...had to give the forearms and shoulders a break.

LAST DAY...

Last day of school, but we still have to check-out Monday or Tuesday...Make it official.

Then, first summer break since 8th grade... Since we cannot have wt room with kids or any interaction. I really have nothing to do! But we will find something....

Daily workouts will continue...time to just relax 

Today...

OPPOSITE DAY

For Time:

30-20-10

Alt. DB Power Snatch (50/35)

Box Jump Overs (24/20)

into...

10-20-30

Alt. DB Hang Power Clean (50/35)

Lateral Burpees over DB

Daliege ~ 17:01 only had a Rubbermaid tub for box overs and 30# dumbbells

S.Brehm ~ 19:37

Power snatches w/ 75# barbell 

Power cleans w/ 75# barbell

tb ~ 18:07

1:30 (20-10)

4:30 @ 10 Box Jump Overs

7:30 (3:00) @ 20UB + 20 BJO's

8:55 (1:25) @ 10UB + 10 BJO's

9:13 (18s) @ 10UB

11:01 (1:48) @ 10 Lat Burpees

14:12 (3:11) @ 20UB + 20 Burpees

15:27 (1:15) @ 30UB

18:07 (2:40) @ 30 Burpees

BJO's = all Jump Up and step off box

Burpees = All step down, step ups

Ready for a Rest...

Back on the C-Train and they work well...

Good programing and really good companion days...

Today ~ 

180 Speed Steps w/ Rope

Mobilize 15m

15 D/U

5 Devil's Press

------------------------

HELLHOLE

For Time:

50 Devil's Press (50/35)

~ Rest As Needed

"2-2-2-3" INTERVAL

35 D/U

5 Lateral Burpees over DB

Max Reps Devil's Press w/ remaining Time

(2m Rest b/t the Work Intervals)

Brehm (35# DB's) ~ 6:34 / 10-11-12-20

tb ~ 6:44 (35# / 7-5-3--6-3--6-4--7--9) / 10-9-12-14

1st = 35# @ 6-4

2nd = 50# @ 3-3-3

3rd = 35@ 12!

4th = 35@ 6 / 50@ 3 / 35@ 4

Space Out

Mobilize and Warm-Up
Roll out Hams & Calf
Band Stretch the Shoulders real good!

TESTER
1 Set = Max Reps STRICT Handstand Push Ups
(Watch THIS for scaling options...)
If you cannot do 1 Strict HSPU...try Kipping...If not 1 Kipping...Scale as the video shows!
BUTT over the Shoulders & Wrists is KEY!!!

Then use the appropriate version (for you) for the entire workout!!!

SPACE CADET
For Time:
21-18-15-12-9-6-3
Kipping HSPU (or scale as neccesary...down to DB Shoulder Press if needed)
200m Run

Stan ~ 10:33 (Mod. HSPU on a camper)
tb ~ 9 Strict HSPU (tied my best) / 19:13
Breakdown of HSPU (Time done w/ HSPU) / Time Back from Run
11-10 (1:32) / 3:00
7-5-6 (5:22 / 2:22) / 6:39
6-6-3 (8:23 / 1:44) / 9:57
7-5 (11:46 / 1:49) / 13:17
9 (14:00 / 0:43) / 15:31
6 (16:04 / 0:33) / 17:40
3 (17:59 / 0:19) / 19:13
I wrote times down so there was 5-10s transitions (while writing), but let's not kid ourself...I would have taken this transition/rest time anyway.

CompTrain

Back on the Train! At-Home Train!

Mobilize 15min
then...

BASECAMP
AMRAP in 15min:
1 Rnd Strict Cincy (5 Strict Pull Ups + 10 HR Push Ups + 15 Air Squats)
Ascending Reps (1-2-3, etc) of DBL DB Power Clean & Jerks (50/35)

Brehm ~ 10 Rnds (@ 50#'s)
tb ~ 7 Rnds + 13 Air Squats