Another...

Quick bursts!

This one was a good one...Simple, 5 minute AMRAPs...

The longer I got to go on the bike the LESS calories I was able to muster up?!?!

That just sucked, but the power was leaving after each round!!!

Bullet Point Open begins Friday at midnight!!!

Mobilize

Then...

2 Rnds:

60s Bike

5 BB Good AM's

5 BB Back Squats

5 BB Elbow Rotations

5 BB Strict Press

5 BB RDL's

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

Prep Round:

1 Round of Chief* @ Middle Wt.

5 Cal Bike

*Chief = 3 Power Cleans + 6 Push Ups + 9 Air Squats

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

FIFTH WHEEL

AMRAP in 5 Min:

7 Rnds of Chief (95/65)

Max Cal Bike to finish

~ 5 Min REST

AMRAP in 5 Min:

6 Rnds of Chief (115/80)

Max Cal Bike to finish

~ 5 Min REST

AMRAP in 5 Min:

5 Rnds of Chief (135/95)

Max Cal Bike to finish

Pyan ~ (6-5-4 for Rnds) 6 Rnds / 6 Cals / ?? Cals

tb ~ 27 Cals / 26 Cals / 25 Cals

Bikes were 1:25 / 1:40 / 2:00... and I could not match the intensity of the first round... was able after 7 Rnds to push HARD on the bike...

Was most disapointed that with 2 minutes on 3rd could ONLY muster up 25 Cals ... That was pushing the last 25 seconds as well... SHEESH... Those Power Cleans sneak up on you and take away all the power!

Home...

Not quick, but not long...

This is a download week...so not long...

HOMEWARD BOUND

AMRAP in 20m:

20 Burpee Box Jump-Overs (24/20)

40 Cal Row

80 D/U

Pyan ~ 2 Rnds

tb ~ 3 Rnds + 4 Burpee Box Jump Overs

(6:30-14:00-then had to push to get that 3rd Rnd in!!!)

Back...

12 Days did a number on the shoulders...

Sore and mobilized but no workout since...

Today... Mobilize...

BACK SQUAT (Box)

7 Sets of Pausing Box Squat

1 & 2 = 60%

3 & 4 = 65%

5, 6 & 7 = 70%

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

OLY TECH

5 Sets of the Complex

1 Pausing Power Snatch

1 Pausing OHS

1 Pausing Squat Snatch

*1s Pause in Catch on Snatches & Bottom of OHS

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

FROM THE TOP

For Time:

25 Power Snatches

25 OHS

25 Squat Snatches

(95/65)

+ OTM = 3 TTB (begin w/ TTB)

tb ~ 185-185-205-205-225-225-225 / 105-115-125-135-140 / 8:43

PS = 15-9-1+

OHS = +12-10-3+

SS = +3-5-6-7-7

12 Days....

13th Annual ... Check out the history HERE

12 Days of Christmas WOD...

This was a tough one...

Grab a plate, put on a mask and go...

12 Days of Christmas WOD 2020 (COVID Protocol)

For Time:

1 Covid Lap (Backward Running Lap)

2 Wall Walks

3 (Wo)Manmakers w/ Plate

4 Man-on-Fire Burpees

5 10-Yd Bearcrawls

6 Burpees over Plate

7 Plate OH Lungesteps

8 4-Ct. Flutterkicks

9 Front-Rack Reverse Lunges

10 Plate G2O

11 Split Lunge Jumps

12 Curtis P's (Plate Clean to Rt Lunge to Lft Lunge to Plate Press)

Man...those bearcrawls sucked!!! 1/4 Mile of Bearcrawling

STUDENTS

Teal Lucas ~ 70:40

Leo Brostowicz ~ 72:08

Kevin Ren ~ 70:45

Caleb Lemieux ~ 69:19

Carson Junemann ~ 70:26

Oliver Nieman ~ DNF / IR

Elise Moon ~ 72:00

Jocelyn Khang ~ 72:00

Cade Stankowski ~ 107:30

Carter Christy ~ 70:27

Brennan Huber ~ 68:40

Mason Mitchell ~ 79:45

ALUMNI 

Drake Biolo ~ 72:56

Garrett Junemann ~ 70:14

Zach Wendt ~ 64:55

FACULTY

Pyan ~ 98:04

Ladick ~ 55:10

Smalley ~ ???

Daliege ~ 69:30

tb ~ 74:09

Pre-WOD

Post-WOD

Doozy...

Warm-Up

Mobilize then this...

50' Bearcrawl

10 Push Ups to Downward Dog

10 Banded Pull Aparts

10 BB Good AM's

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

STRICT HSPU WORK

120%

~ 60s Rest

90%

~ 60s Rest

70%

~ 60s Rest

90% 

60s Rest

120% 

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

LAYOVER

5 Rnds:

15 Cal Bike

10 C2B

directly into...

10 Power Cleans

10 Push Press/Jerks

(115/85)

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

THRESHOLD BIKE TRAINING

OTM x 6:

20s Cal Bike (40s Rest)

~ 2m Rest

OTM x 4:

30s Cal Bike (30s Rest)

~ 2m Rest

OTM x 2:

40s Cal Bike (20s Rest)

ZW ~ 11:20 (did strict deficit 12-9-7-9-12) / 16:06 (95#)

tb ~ 13:39 (11-9-7-9-11) / 16:14 / 8-8-7-9-8-9 / 10-9-9-11 / 14-13

Bikes = 55s - 1:17 / 1:08 - 1:23 - 1:16 / C2B all UB until 5th set, 3-3-2-1-1 to get some rest for next

PC = 6-3-1 / 6-2-1-1 / 6-3-1 / 6-2-1-1 / 6-3-1 / PJ 10's UB

Strict HSPU Breakdown

4-3-4 @ 1:25

3-3-3 @ 3:44 (1:19)

3-2-2 @ 5:56 (1:12)

2-2-2-2-1 @ 8:53 (1:57)

11 singles @ 13:39 (3:46)

had 6 reps @ 11:17 (1:24)...so took 2:22 for last 5 reps...sheesh...talk about hitting the wall!

Not a De-Load...yet...

Mobilize...I did not nearly enough...

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

STAMINA SQUATS

OTM x 16m

1 = 1 Front Squat

2 = 2 Back Squats

82% F.Sqt

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

SNATCH TECH

On the 2m x 5:

1 Hang Power Snatch

1 Power Snatch

1 Hang Squat Snatch 

1 Squat Snatch

*work to keep the feet the same on ALL sets (jump & land).

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

ISA-BALL

AMRAP in 12m:

3 Power Snatches* (115/80)

15 Wall Balls (20/14)

*something you can cycle for 10-Reps when fresh...

Daliege ~ 10 Rnds (115#)

Pyan ~ 6 Rnds (95)

Smalls ~ ?? (??#)

Ladick ~ ?? Rnds (??#)

Wendt ~ 305# SSqt / 95-115-125-135-145 / 8 Rnds + 3 Reps (135#)

tb ~ 225# S.Sqt / 95-115-125-135-135 / 8 Rnds + 3 Reps

15 UB @ 45s

6-6-3 @ 2:10 (1:25)

6-6-3 @ 3:54 (1:44)

15 UB @ 5:19 (1:25)

9-6 @ 7:05 (1:46)

9-6 @ 8:43 (1:38)

6-6-3 @ 10:25 (1:42) best guess here!

6-9 @ 11:48 (1:23)

Sat. WOD

After a dismal showing in yesterdays WOD, I thought it would be a good idea to get back at it today!

Good, long mobilization and warm-up...

then...

SNATCH TECH

6 Sets:

3 Snatch-Grip Push Jerk (Behind the neck)

2 OHS

1 Snatch Balance

Rest 1:30-2m b/t sets

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

HANG SQUAT SNATCH

In a 10:00 window:

3 Hang Squat Snatch (60%)

3 Hang Squat Snatch (65%)

2 Hang Squat Snatch (70%)

2 Hang Squat Snatch (75%)

1 Hang Squat Snatch (80%)

5-Rep Max Hang Squat Snatch

Hang can be anywhere above knees / After 80% take your best guess...stay there, or add a bit, see how you feel...

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

FIRE ALARM

For Time:

3 Rnds ~ Bergeron Beep Test

50 Cal Row

3 Rnds ~ Bergeron Beep Test

50 Cal Row

3 Rnds ~ Bergeron Beep Test

Bergeron Beep Test:

7 Thrusters (75/55)

7 Pull Ups

7 Burpees

tb ~ 95-105-115-120-125-130 / 125-135-145-155-165 - 175x2 (failed on 3)...dropped to 155 (5-RM) Should not have been so greedy and jumped... 165 felt quick and light, then the 2nd rep of 175 was just a touch heavy on 2nd rep and could not sustain it...

21:15 on Fire Alarm

BBB = 1:15 - 2:35 - 4:25 (quick to rower, less than 10s)

50 Cal Row (3:10.1) -->7:40 (20s of breathing before picking up bar...@ 8m mark)

BBB = 9:30 - 11:10 - 12:55 (not as quick to rower...20-25s)

50 Cal Row (3:18.0) --> 16:30 (quickly grabbled bar* - 10s or less)

*but then took 20-25s to breath before the pull ups...

BBB = 18:30 - 20:00 - 21:15

Friends...

Great Day together with friends...

Brehm was back in town and got a WOD in with the crew before the new year!

Was great to see him and get the WOD in with him!

FYI ~ 12 Days Workout is next Wednesday, Dec. 23rd @ 8am!!!

Warm-Up

2 Rnds:

10 Russian Swings

30' OH Walk (Rt)

30' OH Walk (Lft)

3 Inchworms

45s Bike/Run/Elliptical

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

HOT & BOTHERED

AMRAP in 15m:

40 Single DB Hang Power Clean & Jerk (50/35)

30 Box Jumps (24/20e)

15 Kipping HSPU (20 for Wendt / 20 HR Push Ups)

10 DL (245#/165#  / Wendt = 275#)

Exactly 5m Rest

HEAVY DL

EMOM x 6:

2 - 2- 2 - 1 - 1 - 1 

Pyan ~ 1 Rnd + 70 Reps (35# / 185#)

Daliege ~ 2 Rnds + 7 Reps (50# / 225#)

Smalls ~ 2 Rnds + 4 Reps (30# / 145#)

Wendt ~ 1 Rnd + 92 Reps (7 DL) (50# / 275#) / 445#

Brehm ~ 2 Rnds + 85 Reps (15 HSPU / 35# / 185#) / ??

tb ~ 1 Rnd + 78 Reps (8 HSPU / 50# / 245#) / 265-175-295-325-345-375

1 Day Late...

Nothing short... this was a good Wednesday Workout.

Two (Ladick and Pyan) did Tuesday Black and Bluer...

Ladick ~ 95# ~ 6:47

Pyan ~ 95# ~ 11:00

Warm-Up

3 Rnds:

100m Row

10 Russian KBS

30' Duckwalk

30' Lungewalk

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

DOUBLE CHECK

Every 4m x 5 Rnds:

50 D/U (75 singles)

20 Cal Row

10 Front Squats (115/85)

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

BB CYCLING

For Time:

5 Squat Snatch (60%)

60s Rest

5 Squat Snatch (65%)

60s Rest

5 Squat Snatch (70%)

60s Rest

5 Squat Snatch (75%)

60s Rest

5 Squat Snatch (80%)

Daliege ~ 2:15 / 2:20 / 2:13 / 2:17 / 2:14  // tech on SS

Smalls ~ 2:43 / 2:36 / 2:37 / 2:40 / 2:38 // tech on SS

Wendt ~ 2:09 / 2:12 / 2:08 / 2:12 / 2:15 // 125-135-145-155-165 @ 6:06

tb ~ 2:21 / 2:25 / 2:18 / 2:21 / 2:10 // 115-125-135-145-155 @ 5:54

TnG for 115/125/135 / 145=3-1-1 155=5 singles

2 Days late...

...and a dollar short...

Nice "quick" burner...

Sprint meets Met-Con...

Tuesday

Warm-Up:

2-3 rnds

10 BB Good AM's

8 Hang Muscle Cleans

6 Inchwork 2 Push Ups

250m Row

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

2 Rnds:

5 Clean DL

5 Hang Muscle Cleans

5 Front Squat

5 Propulsions

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

POWER CLEAN TECH

5 x 3 - Low-Hang Power Clean

(60% - 65% - 70+%)

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

BLACK & BLUER (HERE is Black & Blue...straight burpees and in 2014 I had 135#)

5 Rnds for Time:

10 Power Cleans (115/85)

10 Bar-Facing Burpees

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

SRICT HSPU WORK

For time:

110% Max Strict HSPU

60s Rest

90% Max St HSPU

60s Rest

70% Max St. HSPU

60s Rest]

90% Max St HSPU

110% Max Strict HSPU

Z.Wendt ~ Heavier / 7:18 (135#) / 10:58

tb ~ 145-155-170-175-185 / 7:29 / 12:00

10 = 5-3-2 @ 1:08

8 = 2-2-2-2 @ 3:13 (1:05)

6 = 2-2-2 @ 4:58 (45s)

8 = 2-2-2-2 @ 7:37 (1:39)

10 = 2-1-2-1-1-2-1 @ 12:00 (3:23 / 5 HSPU 1:12 & 6-10 took 2:11!)

STAMINA

Mobilize

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

STAMINA SQUATS

EMOM x 14:

1 = 2 Front Squats

2 = 4 Back Squats

(72% of Front Squat Max)

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

OLY TECH

6 Sets:

Snatch-Grip DL to Knees

Snatch-Grip DL to Pockets

Snatch-Grip High Pull

2 Power Snatches

Increase from last week

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

TEMPO SNATCH GRIP DL

3 Sets

2 Tempo DL (Snatch Grip / Tempo is 5s eccentric & 5s concentric)

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

18 WHEELER (done HERE before)

AMRAP in 18m:

18 Cal Row* (13 Cal on Echo Bike)

15 Wall Balls (20/14)

12 Alt. DB Snatches (50/35)

9 TTB

Keep in mind the past ones on the Bike were NOT even CLOSE to what an ECHO bike would be or what the Rower was (IMO)!

13 Cal Bike Crew (Upstairs)

Daliege ~ 35# DB ~ 5 Rnds + ?? Reps

Pyan ~ 35# DB ~ 4 Rnds

Smalls ~ 20# DB ~ ??

------ 18 Cal Rows for US...

Z.Wendt ~ 255# Stam Sqts / 105-115-125-135-145-150 / 165-175-185 / 5 Rnds (2:45 1st Rnd...little too hot!)

tb ~ 205# Stam Sqts / 105-115-125-135-145-150 / 165-175-185 / 5 Rnds + 9 Cal Row

Splits (18 cal Row times)

3:20 (1:01) / 6:50 (1:02) / 10:25 (58s) / 14:10 (1:06) / 17:20 (1:04)

Rnd Splits = 3:20 / 3:30 / 3:35 / 3:45 / 3:10

WB = 12-3 / 9-6 / 9-6 / 9-6 / 15

Alt DB & TTB = UB

Breath...

Mobilize

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

TREAD H2O

For Time:

2000m Row

150 D/U*

10 Rnds Cindy

(Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats)

*150 Speed Steps or 250 Singles

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

GYMNASTICS WORK

For Time:

15 Burpee Box Jumps (30") + 6 Bar Muscle Ups

12 Burpee Box Jumps (30") + 6 Bar Muscle Ups

9 Burpee Box Jumps (30") + 6 Bar Muscle Ups

6 Burpee Box Jumps (30") + 6 Bar Muscle Ups

Smalls ~ 24:25 (8:35 Row / singles)

Pyan ~ 25:30 (5 rnds Cindy)

Daliege ~ 22:05 (300 singles)

Ladick ~ 23:34 (HE MADE 150 D/U!!! Cost him a bit of time, but HUGE!!!)

Z.Wendt ~ 20:38 (7:37 Row)

tb ~ 20:48 (7:32.6 Row / 11:08 D/U) / 10:56

Row

Nessy

Mobilize

Banded Tri

Banded Shoulder

Front Rack

Pigeon

Squat Hold

Banded Ham

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

BB WU

5 Each

BB Good AM

Squat

Elbow

Strict Press

Front Squat

BB RDL

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

LOCH NESS MONSTER

For Time (12m Cap):

40 Wall Ball

40 Box Jumps

40 Wall Ball

Starting at 0:00 and EMOM perform 5 DL (185#)

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

BB CYCLING

EMOM x 7:

7 Hang Squat Cleans + 1 Push Jerk

6 Hang Squat Cleans + 2 Push Jerk

5 Hang Squat Cleans + 3 Push Jerk

4 Hang Squat Cleans + 4 Push Jerk

3 Hang Squat Cleans + 5 Push Jerk

2 Hang Squat Cleans + 6 Push Jerk

1 Hang Squat Cleans + 7 Push Jerk

Daliege ~ 5:56 / 115#

Pyan ~ 9:56 (135#) / 95#

Smalls ~ 9:00 (135#) / 75#

Ladick ~ 6:44 (135#) / 75#

Z.Wendt ~ 8:56 (225#) / 155#

tb ~ 11:36 / 115#

WB = 8-8-4 / 20 / 

BJ = 5 / 8 / 10 / 10 / 7 /

WB = 8 / 7 / 8-4 / 7-5 / 1 (+5)

Foot

Lead Foot was done June 11, 2019...over a year ago... HERE

Mobilize

1 Rnd:

5 Cal Row

4 Burpees

3 Pull Ups

Rest 30-60s

5 Cal Row

4 Burpees

3 C2B

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

LEAD FOOT

AMRAP in 4m:

27 Cal Row

27 Burpees

27 C2B Pull Ups

~ 4m REST ~ 

AMRAP in 4m:

21 Cal Row

21 Burpees

21 TTB

~ 4m Rest ~ 

AMRAP in 4m:

15 Cal Row

15 Burpees

15 Pull Ups

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

STRICT GYM

For Time

100% Max # STRICT HSPU

60s Rest

80% # Strict HSPU

60s Rest

60% # Strict HSPU

60s Rest

80% # Strict HSPU

60s Rest

100% # STRICT HSPU

(these can be divided however you like...)

Stan ~ 59 Reps (5C2B) / 60 Reps (18TTB) / 1 Rnd + 16 Reps (1 Burpee)

Pyan ~ 50 Reps (23 Burpees) / 42 Reps (21 Burpees) / 1 Rnd

Z.Wendt ~ 75 Reps (21 C2B) / 60 Reps (18 TTB) / 1 Rnd + 23 Reps (8 Burpees) / 11:29 

20-16-12-16-20

tb ~ 71 Reps (17 C2B) / 1 Rnd + 11 Reps (11 Cals) / 1 Rnd + 21 Reps (6 Burpees) / 13:47

9-8-6-8-9

4-3-2 (1:17) / 3-2-3 (1:17) / 3-2-1 (1:05) / 2-1-2-2-1 (2:43) / 2-1-2-1-1-1-1 (3:25)

Here we go...

Warm-Up

60s Bike

30s Air Squats

45s Bike

30s Good AM (empty bar)

30s Bike

15s Snatch

15s OHS

Repeat

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

SQUAT STAMINA

EMOM x 12:

3 x Front Squats

6 x Back Squats

(63% of 1RM)

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

SNATCH TECH

6 Rnds:

1 Snatch-Grip DL (to knees)

1 Snatch-Grip DL (to pockets)

1 Snatch-Grip High-Pull

2 Power Snatches

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

ALL THAT

For Time:

15 Power Snatch + 15 OHS

12 PS + 12 OHS

9 PS + 9 OHS

50 Cal Bike

9 PS + 9 OHS

12 PS + 12 OHS

15 PS + 15 OHS

(75#/45#)

Stan ~ Power Cleans + Front Squat @ 95# = 16:??

Wendt ~ 225# / 95-95-105-115-125-135 / 16:20

tb ~ 175# / 95-95-105-115-125-135 / 14:24

15+15

4-4-3-1+12

3-3--2-1+9

(4:00)

4:17 Bike

8-1+9

4-4-4-3-1+12

955-1+15

Looking Forward

To a rest day...

Mobilize (10-15min)

Banded Tri

HS Hold Stretch

Child Pose

Ankle Dorsiflex

Calf on Post

Pigeon

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

25 Single Jump Ropes

10 Inchworm to Push Up

10 Jumping Air Squats

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

Prep Work

2 Rnds

25 D/U

3 Kipping HSPU

5 OHS

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

BUY LOW, SELL HIGH

AMRAP in 5m:

150 D/U Buy-In...then...

7 Kipping HSPU

15 OHS (95/65)

~ 3 Min Rest

AMRAP in 5m:

150 D/U Buy-In...then...

7 Kipping HSPU

10 OHS (135/95)

~ 3 Min Rest

AMRAP in 5m:

50 D/U Buy-In...then...

7 Kipping HSPU

5 OHS (165)

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

BB CYCLING

For Time:

12 Push Press

9 Push Press

6 Push Press

60s Rest

6 Push Press

9 Push Press

12 Push Press

12 @ 60% / 9 @ 70% / 12 @ 80%

Pyan ~(10 HR Push Ups + Speed Steps) 1 Rnd (75#) / 1 Rnd (95#) / 1 Rnd + 3 (115#)

Ladick ~ (10 HR Push Ups) 1 Rnd + 10 (75#) / 1 Rnd + 14 Reps (95) / 2 Rnds + 10 (115#)

Z.W ~ (10 Kipping HSPU) 56 Reps (2+6) / 47 Reps (2+7) / 30 Reps (2) / 10:58

tb ~ 44 Reps (2) / 35 Reps (2+1) / 29 Reps (2+5) / 11:57

Gymnastics Work

12 (8-4) @ 56s

9 (4-3-2) @ 4:32 (3:36)

6 (2-2-2) @ 5:37 (1:05)

... Start at 6:37

6 (3-3) @ 7:54 (1:17)

9 (4-3-2) @ 10:26 (2:32)

12 (8-4) @ 11:57 (1:31)

LOOOONG

This was a longer WOD

Z.Wendt is back in the house...

Mobilize

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

BINGO BANGO

AMRAP in 18m:

15 Cal Bike

12 Power Cleans (95#)

9 Burpee Box Jump Overs (24")

GYMNASTICS WORK

For Time:

27-21-15-9 KBS

25' HS Walk* after each Rnd

Stan ~ 5 Rnds* (65#) BUT he did 15 PC every round...

ZW ~ 4 Rnds + 29 Reps (2 BBJO) / 7:00 (25' HSW)

tb ~ 5 Rnds + 8 Cals / 7:17 (30s HS Hold vs. band on rig)

Cal Bikes were = 1:14 - 1:27 - 1:42 - 1:27 - 1:14