Warm-Up
Mobilize...then...
OTM x 12min:
40s ~ Light Row
40s ~ Alt. Sampson
40s ~ Light Shuttle Run
40s ~ Spidey & Reach
40s ~ Light Bike
40s ~ Wall Squats
-----------------
BB Warm-UP
----------------
Front Squat
Every 2:30 x 4 Rnds
8 Reps @
8 Reps @
6 Reps @
5 Reps @
OTM x 3
1 Rep @ 92%
3 x 16 DB Step Ups (20)
SLASHER
AMRAP in 13min:
50 Alt. DB Snatch (50/35)
40 Burpees
30 TTB
20 Kipping HSPU
A.Johns ~ 95-105-120-135-no singles / 1 Rnd + 10 (HR Push Ups)
Z.Wendt ~ ??-??-??-?? / 295 singles / 1 Rnd + 11
tb ~ 185-200-215-225-no singles / 1 Rnd + 10
What would life be if we had no courage to attempt ANYthing?
Friday, May 11, 2018
Wednesday, May 9, 2018
Wed Work...
Warm Up
500m Light Row
2 Rnds ~
10 Hip Extensions
10 Hollow Rocks
10 GHD Sit Ups
10 Superman Holds
----------------
3 Walkouts
30s Sampsion (ea way)
----------------
BBWU
----------------
3-Position Clean & Jerk
OT 2Min x 6 (climing)
High Hang
Knees
Ground
Split Jerk
----------------
TIGER BLOOD
3 RFT ~
10 Clean & Jerks (135/95)
400m Run
3 laps w/ bar set on grey
A.Johns ~ 95# / 12:10 (@65#)
Z.Wendt ~ 185# / 8:44
tb ~ 185# / 9:46 (last 400m 2:18... / 1&2 were 10 UB C&J...4-3-1-1-1 for last rnd)
500m Light Row
2 Rnds ~
10 Hip Extensions
10 Hollow Rocks
10 GHD Sit Ups
10 Superman Holds
----------------
3 Walkouts
30s Sampsion (ea way)
----------------
BBWU
----------------
3-Position Clean & Jerk
OT 2Min x 6 (climing)
High Hang
Knees
Ground
Split Jerk
----------------
TIGER BLOOD
3 RFT ~
10 Clean & Jerks (135/95)
400m Run
3 laps w/ bar set on grey
A.Johns ~ 95# / 12:10 (@65#)
Z.Wendt ~ 185# / 8:44
tb ~ 185# / 9:46 (last 400m 2:18... / 1&2 were 10 UB C&J...4-3-1-1-1 for last rnd)
Tuesday, May 8, 2018
IT's ON...alaska...
For tonights track meet...
Warm-Up
3 Rnds ~
5 Strict Pull Ups + 10 HR Push Ups + 15 Sit Ups
10 Hollow Rocks
10 Superman Rocks
15 Cal Row
--------------------
5-4-3-2-1
Spidey & Reach
Inchworms
-------------------
Work to Heavy Set of 3 in Deadlift
-------------------
SMOOTH CRIMINAL (Past HERE)
AMRAP in 15min:
60 D/U
30 Wall Ball (20/14)
15 Deadlift (245#/165#)
-------------------
Gymnastics Pressing (improve reps from HERE)
OTM x 12min:
1 = X number of reps
2 = Y number of reps
3 = Z number of reps
4 = REST
2 more rounds of this...
*pick a number of reps you feel you can sustain for 3 rnds of this...
(I did 2-1-1 my first week...then 3-2-1 the second...now for 3-2-2)
A.Johns ~ 165# / 2 + 30 wall balls (120 singles + 135#)
Daliege ~ 315# / 3 + 15 D/U (30 D/U per round)
Z.Wendt ~ 315# / 3 + 49 D/U
tb ~ 315# / 3 + 2 WB / 3-2-2 for STRICT HSPU
DL were fastest at 3 + 3 breaths... WB = 8-8-8-6
Warm-Up
3 Rnds ~
5 Strict Pull Ups + 10 HR Push Ups + 15 Sit Ups
10 Hollow Rocks
10 Superman Rocks
15 Cal Row
--------------------
5-4-3-2-1
Spidey & Reach
Inchworms
-------------------
Work to Heavy Set of 3 in Deadlift
-------------------
SMOOTH CRIMINAL (Past HERE)
AMRAP in 15min:
60 D/U
30 Wall Ball (20/14)
15 Deadlift (245#/165#)
-------------------
Gymnastics Pressing (improve reps from HERE)
OTM x 12min:
1 = X number of reps
2 = Y number of reps
3 = Z number of reps
4 = REST
2 more rounds of this...
*pick a number of reps you feel you can sustain for 3 rnds of this...
(I did 2-1-1 my first week...then 3-2-1 the second...now for 3-2-2)
A.Johns ~ 165# / 2 + 30 wall balls (120 singles + 135#)
Daliege ~ 315# / 3 + 15 D/U (30 D/U per round)
Z.Wendt ~ 315# / 3 + 49 D/U
tb ~ 315# / 3 + 2 WB / 3-2-2 for STRICT HSPU
DL were fastest at 3 + 3 breaths... WB = 8-8-8-6
Monday Strong!
Time to get STRONG...well...sort of for me!
VERY Strong for Autumn and Zach!!! But the comeback is on for me...
Left groin/leg is crap still back from Thanksgiving...
The groin just burns...cannot even get a pistol with the left, but never see the compensation when doing double-leg work...
I think just volume of squats (and focus) to get it back...biggest part will be TIME and Patience...
Warm-Up
1-2 min of Paleo Chair
2 Rnds of SmashweRX Warm Up
2 Rnds of Strict Cindy
60s Russian BB
2 Rnds Strict Cindy
60s LaX Ball foot smash (each foot)
------------------
BB Warm-UP
-----------------
PRIMER
2 Sets (rest 2min b/t)
10 Front Rack Step Ups
7 BB Rollouts
-----------------
WAVE SQUAT (Back Squat)
On the 3 minutes:
5-3-1 rep scheme
75-80-85-80-85-90-85-90-95 (%)
Rest 2min after last one then...
15 Front Squat @ 53% of Back Sqt Max
----------------
Body Armour
2-3 Rnds ~
Max Reps Strict Pull Ups
20 DBL KBS (Russian or eye level)
20 DBL KB Step-Back Lunges
20 Glute Bridges
A.Johns ~ 155-165-175-165-175-185-175-185-195 / 15 @ 105
Z.Wendt ~ 285-305-325-305-325-345-325-345-365
tb ~ 240-255-275-255-275-285 / 2x15 @175
VERY Strong for Autumn and Zach!!! But the comeback is on for me...
Left groin/leg is crap still back from Thanksgiving...
The groin just burns...cannot even get a pistol with the left, but never see the compensation when doing double-leg work...
I think just volume of squats (and focus) to get it back...biggest part will be TIME and Patience...
Warm-Up
1-2 min of Paleo Chair
2 Rnds of SmashweRX Warm Up
2 Rnds of Strict Cindy
60s Russian BB
2 Rnds Strict Cindy
60s LaX Ball foot smash (each foot)
------------------
BB Warm-UP
-----------------
PRIMER
2 Sets (rest 2min b/t)
10 Front Rack Step Ups
7 BB Rollouts
-----------------
WAVE SQUAT (Back Squat)
On the 3 minutes:
5-3-1 rep scheme
75-80-85-80-85-90-85-90-95 (%)
Rest 2min after last one then...
15 Front Squat @ 53% of Back Sqt Max
----------------
Body Armour
2-3 Rnds ~
Max Reps Strict Pull Ups
20 DBL KBS (Russian or eye level)
20 DBL KB Step-Back Lunges
20 Glute Bridges
A.Johns ~ 155-165-175-165-175-185-175-185-195 / 15 @ 105
Z.Wendt ~ 285-305-325-305-325-345-325-345-365
tb ~ 240-255-275-255-275-285 / 2x15 @175
Friday, May 4, 2018
Good Day Mate!
Warm-Up
2 Rnds:
10 Spidey & Reach
10 Side-Plank Reach Thrus
10 Down Dog Toe Slaps
10 Kneeling Thoracic Rot.
10 Tempo Air Squats
----------------
2 Rnds ~
3 Scap Ret + 3 Strict Pull Ups
6 Russian BB
9 Wall Squats
12 Sit Ups
--------------
ACTIVATION
2 Rnds ~
30s Wall Facing Handstand
30s Superman Hold
30s Side Plank (15 ea)
30s Front Rack Hold
---------------
SHIPMATE
AMRAP in 20min:
200m Run
20/14 Cal Row
2 Rnds STRICT Cindy (5 Strict PU + 10 HR Push Ups + 15 Air Squats)
* if you cannot get 5 strict PU, ajust to 3 or do banded... DO NOT make the workout about the Pull Ups...IT IS ABOUT THE TEMPO...keeping yourself moving!!!
200m Run counts as 1 Rep! / 1 Cal = 1 Rep
Z.Wendt ~ 3 Rnds + 36 Reps (10 Push Ups on 1st rnd)
tb ~ 4 Rnds (4:20-9:26-14:49-19:40...not enough time for 200m run)
My son, to my words be attentive, to my sayings incline your ear. ~ Proverbs 4:20
2 Rnds:
10 Spidey & Reach
10 Side-Plank Reach Thrus
10 Down Dog Toe Slaps
10 Kneeling Thoracic Rot.
10 Tempo Air Squats
----------------
2 Rnds ~
3 Scap Ret + 3 Strict Pull Ups
6 Russian BB
9 Wall Squats
12 Sit Ups
--------------
ACTIVATION
2 Rnds ~
30s Wall Facing Handstand
30s Superman Hold
30s Side Plank (15 ea)
30s Front Rack Hold
---------------
SHIPMATE
AMRAP in 20min:
200m Run
20/14 Cal Row
2 Rnds STRICT Cindy (5 Strict PU + 10 HR Push Ups + 15 Air Squats)
* if you cannot get 5 strict PU, ajust to 3 or do banded... DO NOT make the workout about the Pull Ups...IT IS ABOUT THE TEMPO...keeping yourself moving!!!
200m Run counts as 1 Rep! / 1 Cal = 1 Rep
Z.Wendt ~ 3 Rnds + 36 Reps (10 Push Ups on 1st rnd)
tb ~ 4 Rnds (4:20-9:26-14:49-19:40...not enough time for 200m run)
My son, to my words be attentive, to my sayings incline your ear. ~ Proverbs 4:20
Wednesday, May 2, 2018
Over and (Power) Out...
Mobilize
Banded Paleo Chair
Kneeling Thoracic
Warm-Up
500m Light Row
2 Rnds ~
10 Hip Extensions
10 Hollow Rocks
10 GHD Sit Ups
10 Supermans
------------------
2 Rnds~
3 Walkouts
30s Sampson Stretch
-----------------
BB Warm-Up
----------------
PUSH PRESS
Work to Heavy 1 Rep...
then... 4 x 6 @ 65% (of what you just did for Heavy)
POWER OUTAGE
P-1
In a 5min window:
100 D/U* (buy-in)
AMRAP in remaining time:
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)
~ 5 MIN REST ~
P-2
In a 5min window:
100 D/U* (buy-in)
AMRAP in remaining time:
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
~ 5 MIN REST ~
P-3
In a 5min window:
100 D/U* (buy-in)
AMRAP in remaining time:
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)
*This is not a D/U workout! If you are proficient at them, get to 100 as fast as possible. IF you are not, get as many as you can in 2min, if you clear 100 before then, then you get some extra time...but DO NOT spend your time trying to get to 100...
200 Singles is a good sub, if you can string together a few D/U, then get some w/in the 2min
A.Johns ~ 85# / 2rnds / 2rnds / 2rnds + 4reps
Z. Wendt ~ 185# / 2rnds + 12reps / 2rnds / 3rnds + 2reps
tb ~ 195# (missed 205 on 2 attempts) / 2rnds + 14reps / 3rnds + 4 reps / 4rnds
But whoever obeys me dwells in security, in peace, without fear of harm. ~ Proverbs 1:33
Banded Paleo Chair
Kneeling Thoracic
Warm-Up
500m Light Row
2 Rnds ~
10 Hip Extensions
10 Hollow Rocks
10 GHD Sit Ups
10 Supermans
------------------
2 Rnds~
3 Walkouts
30s Sampson Stretch
-----------------
BB Warm-Up
----------------
PUSH PRESS
Work to Heavy 1 Rep...
then... 4 x 6 @ 65% (of what you just did for Heavy)
POWER OUTAGE
P-1
In a 5min window:
100 D/U* (buy-in)
AMRAP in remaining time:
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)
~ 5 MIN REST ~
P-2
In a 5min window:
100 D/U* (buy-in)
AMRAP in remaining time:
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
~ 5 MIN REST ~
P-3
In a 5min window:
100 D/U* (buy-in)
AMRAP in remaining time:
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)
*This is not a D/U workout! If you are proficient at them, get to 100 as fast as possible. IF you are not, get as many as you can in 2min, if you clear 100 before then, then you get some extra time...but DO NOT spend your time trying to get to 100...
200 Singles is a good sub, if you can string together a few D/U, then get some w/in the 2min
A.Johns ~ 85# / 2rnds / 2rnds / 2rnds + 4reps
Z. Wendt ~ 185# / 2rnds + 12reps / 2rnds / 3rnds + 2reps
tb ~ 195# (missed 205 on 2 attempts) / 2rnds + 14reps / 3rnds + 4 reps / 4rnds
But whoever obeys me dwells in security, in peace, without fear of harm. ~ Proverbs 1:33
Tuesday, May 1, 2018
Oh Jerry!!!
Daliege was in...but Casey was not... That is good... Casey would have KILLED this WOD...
Sets us ALL up for feeling crumby!!!
Warm-Up
Mobilize
1-2 Rnds ~
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
10 Hollow Rocks
10 Supermans
-----------------
5-4-3-2-1
Spidey & Reach
Inchworms
-----------------
JERRY (past HERE)
For Time:
1 Mile Run
2K Row
1 Mile Run
*Goal is to PUSH the 2nd Mile...go about 10-15s slower than your 2k pace on row...
PUSH that 2nd Run...
------------------
MIDLINE
For Time:
100 Abmat Sit Ups (cannot anchor feet)
A.Johns ~ 800m/2K/800m ~ 23:40
Daliege ~ 25:34 (2 school laps ~ 7:45/8:15/??)
Z.Wendt ~ 28:24 (2 school laps each time)
tb ~ 26:58 (12 Laps ~ 9:15/8:13/8:58...may have done an extra lap in first mile...)
Love the Lord your God with all your heart, all your mind and all your spirit!
Sets us ALL up for feeling crumby!!!
Warm-Up
Mobilize
1-2 Rnds ~
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
10 Hollow Rocks
10 Supermans
-----------------
5-4-3-2-1
Spidey & Reach
Inchworms
-----------------
JERRY (past HERE)
For Time:
1 Mile Run
2K Row
1 Mile Run
*Goal is to PUSH the 2nd Mile...go about 10-15s slower than your 2k pace on row...
PUSH that 2nd Run...
------------------
MIDLINE
For Time:
100 Abmat Sit Ups (cannot anchor feet)
A.Johns ~ 800m/2K/800m ~ 23:40
Daliege ~ 25:34 (2 school laps ~ 7:45/8:15/??)
Z.Wendt ~ 28:24 (2 school laps each time)
tb ~ 26:58 (12 Laps ~ 9:15/8:13/8:58...may have done an extra lap in first mile...)
Love the Lord your God with all your heart, all your mind and all your spirit!
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