Get Better

Find something...but always get better.

You never stay the same... you either get better or you get worse...

What you work on, you should improve!

Warm-Up

2 Rnds ~ 

5 Cal Bike

BB Suicide

5 Thrusters (35# DB's / 65# BB)

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

AMRAP in 12m:

30 D/U (or Speed Steps)

12 Wall Balls

12 Pull Ups

Smalls ~ 4 Rnds + 9 Pull Ups

Pyan ~ 5 Rnds (Jumping Pull Ups)

Ladick ~ 5 Rnds + 17 D/U

Daliege ~ 6 Rnds + 12 WB

tb ~ 6 Rnds + 30 D/U

Brutal...

3 days...

Here is first go of Invictus... 

Back was feeling it today! 

Almost quit after 12 DB Step-Overs...gave it 2m rest and finished... 

Not the best idea, not the worst...

Elephant Marching x 15-20 slow/controled

----------

2 Sets:

20-30s W Hole

20-30s Down-Dog Alt Ankle Taps

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

2 Sets:

8-10 x Ground to Sky

3-5 x Tuck Jumps

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A) 2-4 Sets:

20 x Prone Banded Hamstring Curls

6 x Romainian DL (4s eccentric)

5 x Box Blasts (20")

2m Rest b/t

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

B) FOR TIME:

1000m Row

50 TTB

30 DBL DB Box Step-Over (50# / 24" Box)

Smalls ~ 16:50 (45#)

Pyan ~ 16:41

Ladick ~ 10:48 (40#)

Daliege ~ 10:59

tb ~ 14:07 

(3:42 Row / 16-16-9-6-3 TTB @ 7:30 / 6-6 @ 10:00 -- /back/ -- started @ 12:00 6-6-6)

Good Day...

Nice workout...

Really felt good with Snatches done this way...

Warm-Up / Mobilize

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

Burgener WU

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5 Muscle Snatches + 5 OHS

4 Power Snatches + 4 OHS

3 Squat Snatches + 3 Snatch Balance

2 Squat Snatches + 2 Sotts Press

(Rest b/t each for 5-6 breaths - 2 Sets w/ BB)

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

SNATCH PROGRESSION

Every 2m x 3 (6m):

2 x Muscle Snatch (55-65%)

into...

Every 2m x 4 (8m):

2 x Power Snatch (70-75%)

into...

Every 2m x 5 (10m):

2 x Snatch Lift-Off + 1 Snatch (80-85%)

*Snatch Lift-Off is to mid-patella hold for 1s

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

SPRINT CONDITIONER

For Time:

25 Bar-Facing Burpees

50 Ground-to-Overhead (75 / 55)

tb ~ 115-125-125 / 145-150-150-155 / 160-165-170-175*-175*-175* / 5:53

* that middle set felt heavy, but on last Snatch lift-offs...really went well... Added one set to hold it

Cond = 25 BFB @ 2m / 15@3:30 - 30@4:35 - 35@5:15 - 50@5:53

Here we go...

We will see how long this one lasts...

We will "try" Invictus Programing...I charted the last two weeks... Not sure if I am a fan, but we will see.

This will go between their Fitness & Performance Programing (i.e. if Pistols get programed, we will do Cossock Squats, etc)

Today...

Warm-Up / Mobilize

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15 KBS (focus on nasal breathing)

5 x Wall Slides (arms / tempo = slow & controled)

15 KBS

60s Static Hang (aquired time)

15 KBS

45s Pec Elbow Squeeze Med-Ball (Pec Activation)

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

10m to find 1 RM (HEAVY) STRICT SHOULDER PRESS

then...

On the 2-Minutes x 2:

Max Reps PUSH PRESS (80-85% from above)

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

HELEN

3 Rnds for Time:

400m Run

21 KBS (50/35)

12 Pull Ups

Daliege ~ 145# / 20-15 @ 115# / 11:05 (all pull ups 6-6)

Ladick ~ 125# / 10-11 @ 105# /  8:54 (35# KB)

Smalls ~ 125# / 15-10 @ 105# / 10:22 (35# KB)

Pyan ~ 155# / 10-10 @ 130# / 13:30 (mod Pull Ups)

tb ~ 155# / 17-15 @ 130# / 11:05

E. Tonn

Ethan Tonn joined in for the Saturday WOD...

Zach Wendt's last WOD before he goes back to Mad-town for school on Sunday.

It has been good having him back to workout!

Took this one from INVICTUS

Warm-Up/Mobilize

then...

4 Rnds of Tabata for each:

Bear Crawl

V-Ups

Donkey Kick

Broad Jumps

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

For Time:

40-30-20-10

Cal Bike

Alt. Lunge Steps

~ 2min Rest

40-30-20-10

Cal Row

Air Squats

~ 2min Rest

20-15-10-5

Row & Bike (either order but must use both each round)

40-30-20-10

Push Ups

E.Tonn ~ 38:55 ~ 9:50 / 22:13 (10:23) / 38:55 (14:42)

Z.Wendt ~ 38:05 ~ 11:15 / 23:00 (7:45) / 38:05 (13:05)

tb ~ 41:55 ~ 12:15 / 24:19 (10:14) / 41:55 (15:26)

Re-Test

Today was a re-test of PULP MINION from BulletPoint Open...

We did this on Monday (HERE)

Today... we had Shawn Brehm back to WOD with us... Always great to have him here and around. Always inspiring!!!

Everyone did better!

Shawn and Z.Wendt stayed and did some of 16.4 which was 55's of DL, Wall Balls, Row, HSPU...

Debated some programing to follow...Comptrain, Invictus, The Training Plan, etc...

Hump Day...

More sore than usual... Everyone was feeling it today!

Mobilize

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

CHO TO-GO

AMRAP in 5m:

40 Cal Row

20 Box Jump-Overs

Max Reps of "Macho Man" @ 135# / 95#

~ 5m REST

AMRAP in 5m:

30 Cal Row

15 Box Jump-Overs

Max Reps of "Macho Man" @ 155# / 115#

~ 5m Rest

AMRAP in 5m:

20 Cal Row

10 Box Jump-Overs

Max Reps of "Macho Man" 185# / 135#

These guys did 2 Sets 95 & 115:

Smalls ~ 3 Rnds / 2 Rnds + 3 Reps

Stan ~ 2 Rnds + 3 Reps / 4 Rnds + 6 Reps

Pyan ~ 3 Rnds + 6 Reps / 3 Rnds

Ladick ~ 3 Rnds / 3 Rnds + 1 Rep

Daliege ~ 4 Rnds + 2 Reps / 4 Rnds

135 - 155 - 185

Z.Wendt ~ 2 Rnds + 6 Reps / 3 Rnds + 2 Reps / 2 Rnds + 6 Reps

tb ~ 2 Rnds / 2 Rnds / 2 Rnds + 3 Reps

Loosen it Up

Mobilize

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

Activation

4 Rnds - 

60' DBL KB OH Carry

30 Singles (Jump Rope)

10 Alt. Box Step-Ups

60s Bike

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

DOUBLE EDGED

6 Rnds ~ 

500m Bike

30 D/U

10 Burpee Box Jump-Overs

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

GYM CONDITIONING

For Time:

15 Strict HSPU

30 Kipping HSPU

*On the 0:00 and every 2:00 perform 15 cal. Row!

Z.Wendt ~ 15:18 (Bike = 43-44-44-45-47-52) / 3:49 (15+11 / 11 / 8) STUD!!!

He had the big box which was longer to get up and over!!!

tb ~ 14:52 / 9:36 (12 [6-3-3] / 3+6 / 9 / 7 / 8)

(2:31-5:07-7:30-9:57-12:27-14:52 / Bike = 47-48-50-50-50-52)

BulletPoint...

This one is spicey!!!

Warm-Up

3 Rnds:

10 Air Squats

20s Hollow Hold/Rocks

30' Single Arm OH DB Carry (ea arm)

160m Row

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

SNATCH WORK

5 Sets:

1 Snatch-Grip Push Press

1 Snatch-Grip Push Jerk

1 Snatch Balance

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

PULP MINION

AMRAP in 7m:

15s Handstand Hold on Wall

12 Box Jumps

9 Wall Balls

6 Box Jumps

9 Wall Balls

12 Box Jumps

15 D/U (or 30 Singles)

Smalls ~ Worked it / 150 Reps (2:32 / 2 Rnds + 3 of the 6 Box Jumps)

Ladick ~ Worked it / 174 Reps (2:20 / 2 Rnds + 12 of the 2nd set of B.J.)

Daliege ~ Worked it / 189 Reps (2:10 / 3 Rnds!)

Pyan ~ Worked it / 128 Reps (3:07 / 2 Rnds + 2 B.J. of 1st set of 12)

tb ~ 95-105-115-125-135 / 162 Reps (2:31 / 2 Rnds + 9 WB of 2nd set)

Sat WOD... 2021

Needed something to do so we went at it!

We did some OLY Work...then went up to BLITZEN...

OLY BB CYCLING

For Time:

10-8-6-4-2 ~ Power Snatch*

*does not need to be UB, but just get completed AFAP, change wt then get going...

Approx % = 60-65-70-75-80

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

BLITZEN

5 Rnd for Time:

20 Cal Row

10 Thrusters (95#)

Pyan ~ 95-115-125-135-145 (??) / 11:40

Z.Wendt ~ 145-155-165-175-185 (??) / 9:53 (115# Thrusters)

tb ~ 145-155-170-180-189 (13:26) / 11:22

Rows = 1:01.1 / 1:05.6 / 1:04.0 / 1:01.0 / 1:23.4

Re-Test

Warm-Up ~ Mobilize

Pass Throughs

Banded Shoulder Distraction

Banded Hamstring Distraction

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

ACTIVATION

3 Rounds:

10 Air Squats

30' Duckwalk

7 Down-Dog to Push Up

150m Row

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

RE-TEST of BP #3 from Monday

For Total Reps + Last Round for Tie-Break (# Total Reps . # Last Rnd)

AMRAP in 2m:

8 Deadlift (275#)

8 Lateral Burpees over Bar

60s REST

AMRAP in 2m:

8 Deadlift (205#)

8 Lateral Burpees over Bar

60s REST

AMRAP in 2m:

8 Deadlift (185#)

8 Lateral Burpees over Bar

60s REST

AMRAP in 2m:

8 Deadlift (135#)

8 Lateral Burpees over Bar

Smalls ~ (135# across) - 2 / 2 / 2 / 2 ~ 128 Reps

Pyan ~ (225/185/155/135) - 2 / 1+8 / 1+8 / 1+8 ~ 104 Reps (+24 Reps)

Daliege ~ (Rx) - 2+1 / 2+3 / 2+1 / 2+7 - 140 Reps (+14 Reps)

Ladick ~ (185/155/135/95) - 2+4 / 2+4 / 2+8 / 2+12 - 156 Reps (+13 Reps)

ZW ~ (315/225/185/135) - 2 / 2+5 / 2+9 / 3+1 - 175 Reps (+ 37 Reps)

tb ~ (Rx) - 2 / 2+3 / 2+6 / 2+12 - 149 Reps (+9 from Monday)

Great Effort

Mobilize and Stretch

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

3 Rnds:

100m Row

30' Single DB OH Carry (ea arm)

50' Bearcrawl

10 Cossock Squats

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

Work Prep (1 Rnd)

6 Alt. DB Snatch

6 Air Squats

6 Cal Bike

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

CONTROL-ALT.-DELETE

On the 5m x 4 Rnds:

20 Alt. DB Snatch (50/35)

40 Air Squats

15/12 Cal Bike (12 Cals on the ECHO Bike)

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

STAMINA CONDITIONING

AMRAP in 7m:

3-6-9-12-15-18...+3 each round

Unbroken Wall Balls (20/14)

Pyan ~ 2:40 / 3:00 / 3:23 / 3:26 / Finished 21's (14#) ~ 108 Reps

Smalls ~ 2:09 / 2:25 / 2:42 / 2:19 / Finished 24's (14#) ~ 108 Reps

Daliege ~ 2:17 / 2:03 / 2:11 / 2:20 / 24 + 7 ~ 115 Reps

Ladick ~ 2:12 / 2:08 / 2:26 / 2:26 / 21 + 14 ~ 98 Reps

ZW ~ 2:23 / 2:29 / 2:33 / 2:45 / 21 + 14 (25#) ~ 98 Reps

tb ~ 2:55 / 2:44 / 2:36 / 2:36 / 21 + 13 ~ 97 Reps

Mix & Match...

We did a bit from yesterday and today, but skipped the main conditioner (DELIGHT)

SNATCH TECH

3 Sets:

3 Snatch-Grip Sotts Press

3 OHS

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

3 Sets:

3 Drop Snatches

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

3 Sets:

3 Pausing Snatch Balance (1s @ Bottom)

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

HIGH-HANG SQUAT SNATCH

OTM x 10:

1 High-Hang Squat Snatch

*Work to heavy and stay for 2-3 at finish!

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

GYMNASTICS STAMINA

For Time:

10 Rnds

2/1 Ring Muscle Ups

4/6 Strict HSPU

(tb is #1 / ZW is #2 on above rep scheme)

ZW ~ 55-65-75 / 75-95-95 / 115-125-125 / 115-125-135-145-155-165-165-165-165-175 / 11:22

tb ~ 55-65-75 / 75-95-95 / 115-125-125 / 115-125-135-145-150-155-155-155-160-160 / 17:22*

Completed 5 Rnds in 6m / Finished 8 Rnds in 12m / 

BulletPoint #3

Time for BulletPoint Open WOD #3 - Return of the Burping Dead

Never done this one before...

Warm-Up ~ Mobilize and try not to burn-out the low back...

Return of the Burping Dead

For Total Reps + Last Round for Tie-Break (# Total Reps . # Last Rnd)

AMRAP in 2m:

8 Deadlift (275#)

8 Lateral Burpees over Bar

60s REST

AMRAP in 2m:

8 Deadlift (205#)

8 Lateral Burpees over Bar

60s REST

AMRAP in 2m:

8 Deadlift (185#)

8 Lateral Burpees over Bar

60s REST

AMRAP in 2m:

8 Deadlift (135#)

8 Lateral Burpees over Bar

Reducing  DL Weight every Round...Athlete must change wt on bar...

Scalable variations ~ 225-185-155-135 / 185-155-135-95

OPEN = 315-225-185-135 (Wendt)

SCORE is submited as TOTAL # with last round being after the total

Daliege ~ Rx - 126.40 (24-31-31-40)

Ladick ~ 185-155-135-95 - 143.42 (36-32-33-42)

Smalls ~ ???

Pyan ~ 205-185-155-135 - 80.20 (26-18-16-20)

Wendt ~ 315-225-185-135 - 138.42 (32-32-32-42)

tb ~ Rx - 140.40 (33-33-34-40)

FULL CIRCLE

For Time:

1500m Row (tb = 5:45.6 / ZW = 5:45)

100 D/U

50 Cal Bike (tb = 4:28 / ZW = 4:20)

100 D/U

1500m Row (tb = 5:53.8 / ZW = 5:55)

ZW = 20:42 (Row = 5:45 / Bike = 4:20 / Row = 5:55)

tb ~ 20:17 (Row = 5:54.6 / Bike = 4:28 / Row = 5:53.8)

Re-Peat

Time to get a better score for JESTER'S COMPLEX...

No re-test on the other 10 Rnds for time...that would be brutal and I really felt good on that one.

JESTERS COMPLEX

With a 6m Running Clock:

Get to a Max:

1 Clean & Jerk + Thruster

Bar cannot leave hands or rest on ground

Official Score = With any remaining time, perform Deadlifts

*Score will be Complex Weight . # of Deadlifts (i.e. 150.20 = did complex at 150#, then acumulated 20 Deadlifts in remaining time)

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

SPEEDY SORE EYES

1 Rnd for Time:

20 Wall Balls

20 Power Snatches (75#)

20 Box Jumps 

20 Push Press (75#)

20 Cal Row

Daliege ~ 195# / 4:31

Ladick ~ 165# / 5:50

Pyan ~ 175# / 7:21

Smalls ~ 145# / 5:52

Wendt ~ missed 235 (same spot) / 16:46 (Cannonball / see below)

tb ~ 205.41 / nothing else...

Cannonball

5 RFT ~ 

21 Cal Row

15 Box Jumps

7 Squat Cleans(155# for wendt / 135# Rx for Masters)

Wed WOD

Wednesday is a virtual day of school... So we get a bit more in...

Warm-Up

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

OHS WORK

5 Sets of Pausing OHS (10s Pause at the bottom)

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

GRIMMACE

For Time:

15-12-9

OHS (95#)

TTB

directly into...

12-9-6

Thrusters (95#)

C2B Pull Ups

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

GET STRONG

For Time:

5 Sets of:

5 Deadlift (75% 1-RM)

5 Bench Press (75% 1-RM)

Pyan ~ Worked OHS / 10:58 (mod. pull ups / Hang Knee Raise)

Smalls ~ Worked OHS / 10:45 (Front Squat vs. OHS)

Daliege ~ Worked OHS / 8:09

Ladick ~ Worked OHS / 9:31

Z.Wendt ~ 155-165-175-185-195 / 10:21 (21-15-9 / 15-12-9) / 335/185 - 6:00

tb ~ 145-155-165-175-185 / 8:21 / 275/195 - 6:00

BURN This...

Warm-Up - Mobilize & Activate

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

GYMNASTICS COND.

Every 90s for 6 Rounds:

3-12 Kipping HSPU (choose a # you can get UB all 6 rnds)

3 T-n-G Power Cleans (working to Heavy 3-Rep)

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

BARN BURNER

5 x 3 Minute AMRAPS:

50 D/U + Bar-Facing Burpees

Max Power Cleans to finish

SCORE is TOTAL # of Power Cleans

Z.Wendt ~ 10 KHSPU + 195-205-215-225-235-240(2) / 57 Total Reps

13 (5-8) @ 115 / 14 (5-4-5) @ 135 / 11 (3-3-5) @ 155 / 10 (singles) @ 185 / 9 (sing.) @ 205

tb ~ 6 KHSPU + 175-175-175-185-185-195 / 66 Total Reps

13 (10-3) @ 95 / 16 (8-8) @ 115 / 13 (6-6-1) @ 135 / 14 (5-3-3-3) @ 155 / 10 (3-1-1-1-4) @ 185

New Year...

Well it is January 4th and THIS is the 1st Workout of the New Year...

I just could not get going Friday or Saturday to get "motivated"... It was nice just spending time away.

Sometimes we need that to re-charge!

Here we go...

BulletPoint #1 (A & B) ~ It's a Trap (20.1)

BulletPoint #2 ~ Jesters Complex

We did "It's a Trap" last year for #1...

This year is ALL repeat workouts for the series...some we will have done, others not b/c we have not done BP Open for all their years...

Warm-Up...then...

JESTER'S COMPLEX

With a 6m Running Clock find your MAX

Power Clean & Jerk + Thruster (cannot put bar down)

* in any remaining time, perform as many DL as you can with the wt. you missed or +5# from your max

IT'S A TRAP

10 Rnds for Time:

60s Max Meter Row

9 DB Thrusters (35#/20#)

20 D/U (Rx) / Singles (Scaled)

Daliege ~ 

Pyan ~ 

Smalls ~ 

Ladick ~ 

Stan ~ 22:00 / 2758m

Wendt ~ 225.25 JC / 6 rnds ~ 12:00 / 1695 (on pace for a 2600ish row)

tb ~ 195.13 JC / 21:05 / 2470

Last year my score was 24:55 (26th) / 2544 (8th)

Better time, by a lot! Worse on Row, not by much!!! Let's hope it is LESS than 34 total points (like last year!)

Last year ~ 

Daliege = 21:44 / 2633

Ladick = 19:23 / 2361

E.Moon = 17:56 / 2175