Training Think Tank says Saturdays are for Throwdowns! So lets go...
#1 Home Edition of the TTT Throwdown!!!
For Time:
1 Mile Run
into...
10 Rnds:
8 Burpees over Object
50' Walking Lunges (2 x 25')
into...
1 Mile Run
Object...pick what you like to jump over and perform like Bar-Facing Burpees...
Just so you know...we did not pick a bar or anything tall...it was a stretching band, but feel free to pick a t-shirt or any object you like...
Drake ~ 31:31
tb ~ 33:54 (Mile #1 - 8:53 / #2-9:3?)
Our mile was actually 1.04 on the map my run app (HERE)
What would life be if we had no courage to attempt ANYthing?
Sunday, March 29, 2020
Thursday, March 26, 2020
How far was that?!?!?
Well we guessed at 200m and I think we were running 230m... maybe would have made this a bit better...
Warm-Up ~
SmashwerX Warm-Up
Then:
200m Beep Test
Run 200m in 90s
Run 200m in 85s
Run 200m in 80s
Continue taking 5s off the time allowed...Any remaining time w/in the limit will be rest.
Run until you miss the time!
With a continuous running clock it looks like this:
0:00 ~ Run 200m (90s)
1:30 ~ Run 200m (85s)
2:55 ~ Run 200m (80s)
4:20 ~ Run 200m (75s)
5:45 ~ Run 200m (70s)
6:55 ~ Run 200m (65s)
8:00 ~ Run 200m (60s)
9:00 ~ Run 200m (55s)
9:55 ~ Run 200m (50s)
10:45 ~ Run 200m (45s)
11:30 ~ Run 200m (40s)
12:10 ~ Run 200m (35s)
12:45 ~ Run 200m (30s)
Drake ~ Completed thru 9:00, missed the 9:55 (finished in 10m)
tb ~ Completed thru 6:55, missed the 8:00 (finished in 8:07)
Extra distance made a difference of a little bit...but was a great workout/challenge
We ran 100m down and back (well, actually about 115-120m)...
Warm-Up ~
SmashwerX Warm-Up
Then:
200m Beep Test
Run 200m in 90s
Run 200m in 85s
Run 200m in 80s
Continue taking 5s off the time allowed...Any remaining time w/in the limit will be rest.
Run until you miss the time!
With a continuous running clock it looks like this:
0:00 ~ Run 200m (90s)
1:30 ~ Run 200m (85s)
2:55 ~ Run 200m (80s)
4:20 ~ Run 200m (75s)
5:45 ~ Run 200m (70s)
6:55 ~ Run 200m (65s)
8:00 ~ Run 200m (60s)
9:00 ~ Run 200m (55s)
9:55 ~ Run 200m (50s)
10:45 ~ Run 200m (45s)
11:30 ~ Run 200m (40s)
12:10 ~ Run 200m (35s)
12:45 ~ Run 200m (30s)
Drake ~ Completed thru 9:00, missed the 9:55 (finished in 10m)
tb ~ Completed thru 6:55, missed the 8:00 (finished in 8:07)
Extra distance made a difference of a little bit...but was a great workout/challenge
We ran 100m down and back (well, actually about 115-120m)...
Wednesday, March 25, 2020
Spring Break?!?!?
YEA...Right...
Thanks Chinese Virus...COVID-19...Corona Virus...whatever you want to be called!
Now is a time to get better, what else you have to do?
So, yesterday, Drake and I did this:
30 Burpee
1-10-1 HR Push Ups (IGYG format)
30 Burpees
1-10-1 Wide Push Ups (IGYG format)
1-10 Burpees (IGYG format w/ rounds 3-6-9 Jacknife burpees, other sets were step-down & step-up style)
----------------------------------
So...today we started on "Official WOD's"
Warm-Up ~
EMOM x 10:
15 Air Squats + Stretching Exercise of Choice
----------------
3 PEAT (by CompTrain at Home)
With a continuous Running Clock
At the 0:00 mark begin:
3 Rnds:
20 Jumping Lunges
20 Alt. Arm Hang DB Snatch (50/35) (No DB's = Odd-Obj. Ground 2 Overhead)
@ 7:00 mark begin:
3 Rnds:
20 Jumping Lunges
20 Alt. Arm DB Clean (50/35) (No DB's = Odd-Obj. Step-Ups)
@ 14:00 mark begin:
3 Rnds:
20 Jumping Lunges
20 Single-Arm Thrusters (10ea Arm / 50/35) (No DB's = Odd-Obj. Thrusters)
Odd-Object can be anything you find...Be creative!
1 gallon milk container filled w/ H2O, Backpack with Cans in them for some weight, Double or Triple Bagged Cans (think KB)
Drake ~ 4:37 / 12:25 (5:25) / 22:50 (8:50) (50# DB's / 35# DB's for Thrusters)
tb ~ 4:43 / 12:16 (5:16) / 24:14 (10:14) (50# for all)
Wow... I think those Warm-Up Air squats just crushed the legs for this one!
Those Lunge jumps just got tough...
Then the WORST was finishing with the Thrusters!!! Sheesh...
GOOD DAY!!! Loved it!
Thanks Chinese Virus...COVID-19...Corona Virus...whatever you want to be called!
Now is a time to get better, what else you have to do?
So, yesterday, Drake and I did this:
30 Burpee
1-10-1 HR Push Ups (IGYG format)
30 Burpees
1-10-1 Wide Push Ups (IGYG format)
1-10 Burpees (IGYG format w/ rounds 3-6-9 Jacknife burpees, other sets were step-down & step-up style)
----------------------------------
So...today we started on "Official WOD's"
Warm-Up ~
EMOM x 10:
15 Air Squats + Stretching Exercise of Choice
----------------
3 PEAT (by CompTrain at Home)
With a continuous Running Clock
At the 0:00 mark begin:
3 Rnds:
20 Jumping Lunges
20 Alt. Arm Hang DB Snatch (50/35) (No DB's = Odd-Obj. Ground 2 Overhead)
@ 7:00 mark begin:
3 Rnds:
20 Jumping Lunges
20 Alt. Arm DB Clean (50/35) (No DB's = Odd-Obj. Step-Ups)
@ 14:00 mark begin:
3 Rnds:
20 Jumping Lunges
20 Single-Arm Thrusters (10ea Arm / 50/35) (No DB's = Odd-Obj. Thrusters)
Odd-Object can be anything you find...Be creative!
1 gallon milk container filled w/ H2O, Backpack with Cans in them for some weight, Double or Triple Bagged Cans (think KB)
Drake ~ 4:37 / 12:25 (5:25) / 22:50 (8:50) (50# DB's / 35# DB's for Thrusters)
tb ~ 4:43 / 12:16 (5:16) / 24:14 (10:14) (50# for all)
Wow... I think those Warm-Up Air squats just crushed the legs for this one!
Those Lunge jumps just got tough...
Then the WORST was finishing with the Thrusters!!! Sheesh...
GOOD DAY!!! Loved it!
Thursday, March 19, 2020
Catching Up... Again!!!
Well...
No school Monday due to COVID-19...
So spent the day finishing AGOQ (Age Group Online Qualifier)...
I think I did fairly well...We will see.
Workout-Wise I screwed up on one that would have been HUGE for me and did not retest.
I did not re-test ANY of the WOD's... Went at them with good stratagy and just accepted the results.
Tuesday... Really more sore than I thought I would be...
Wednesday Workout
Warm-Up...
ROWING (Stroke Work)
With a Running Clock...Perform:
0:00 = 16 s/m
1:00 = 17 s/m
2:00 = 18 s/m
3:00 = 19 s/m
4:00 = 20 s/m
5:00 = 21 s/m
5:30 = 22 s/m
6:00 = 23 s/m
6:30 = 24 s/m
7:00 = 25 s/m
7:30 = 26 s/m
8:00 = 27 s/m
8:30 = 28 s/m
9:00 = 29 s/m
9:30 = 30 s/m
Finish @ 10:00
TTT Throwdown #35
EMOM x 10m:
1 = 25 D/U + 6 Bar-Facing Burpees + 1 Clean*
2 = Rest / Change Weight
*If you get the Clean, you must move the weight up. Miss a Clean, NO RETRY & can move weight down, up or remain the same for next attempt.
Total of 5 Attempts w/in this workout
SCORE is Total Weight
Tiebreak is heaviest Clean
Z.Wendt ~ Row was good / 185-215-235-255-275 ~ 1165#
tb ~ Row was good (Damper @ 2) / 155-185-215-230-240 ~ 1025#
No school Monday due to COVID-19...
So spent the day finishing AGOQ (Age Group Online Qualifier)...
I think I did fairly well...We will see.
Workout-Wise I screwed up on one that would have been HUGE for me and did not retest.
I did not re-test ANY of the WOD's... Went at them with good stratagy and just accepted the results.
Tuesday... Really more sore than I thought I would be...
Wednesday Workout
Warm-Up...
ROWING (Stroke Work)
With a Running Clock...Perform:
0:00 = 16 s/m
1:00 = 17 s/m
2:00 = 18 s/m
3:00 = 19 s/m
4:00 = 20 s/m
5:00 = 21 s/m
5:30 = 22 s/m
6:00 = 23 s/m
6:30 = 24 s/m
7:00 = 25 s/m
7:30 = 26 s/m
8:00 = 27 s/m
8:30 = 28 s/m
9:00 = 29 s/m
9:30 = 30 s/m
Finish @ 10:00
TTT Throwdown #35
EMOM x 10m:
1 = 25 D/U + 6 Bar-Facing Burpees + 1 Clean*
2 = Rest / Change Weight
*If you get the Clean, you must move the weight up. Miss a Clean, NO RETRY & can move weight down, up or remain the same for next attempt.
Total of 5 Attempts w/in this workout
SCORE is Total Weight
Tiebreak is heaviest Clean
Z.Wendt ~ Row was good / 185-215-235-255-275 ~ 1165#
tb ~ Row was good (Damper @ 2) / 155-185-215-230-240 ~ 1025#
Thursday, March 12, 2020
This weeks work...
Monday
Mixed Intervals
For Time:
60 C2B
45 HR Push Ups
30 Alt. DB Snatch (50/35)
Rest as Needed...
2 RFT:
50' DB Front Rack Lungewalk (50/35)
15 HSPU
15 DB Box Step Over
Daliege ~ 9:52
Ladick ~ 9:52
tb ~ 9:53 / 15:36 (7:33 for rnd 1 ... started 2nd rnd at 8:36 ... over min rest, whew!)
TUESDAY
Engine
5m General WU
3m Row
2m Rest
3m Bike
----------------
Bike 10m for Max Calories
2m REST
Row 10m for Max Calories
Daliege ~~ 126 cals on Bike
tb ~ 121 Cals on Bike / 174 Cals on Row
WEDNESDAY
Warm-Up
Move & do the exercises a bit
------------------
3 x 4
4 Rnds (increasing intensity each Round!):
4 Bar-Facing Burpees
6 Wall Balls (30#/20#)
4 Bar-Facing Burpees
6 Box Jumps (24/20)
exactly 30s Rest b/t Rnds
....2m Rest after 4 Rnds, then do this for a total of 3 Sets (12 total rnds)
300 D/U for Time
Ladick ~ 1:00 / 2:29 / 3:54 / 5:16 /// 57 / 2:23 / 3:52 / 5:35
Daliege ~ 1:04 / 2:42 / 4:07 / 5:35 /// 1:16 / 2:53 / 4:20 / 5:41
tb ~ 1:08 / 2:37 / 4:12 / 5:36 /// 1:19 / 3:00 / 4:40 / 6:12 /// 1:18 / 3:03 / 4:35 / 5:57
Splits ~ 1:08-59s-1:05-54s /// 1:19-1:11-1:10-1:02 /// 1:18-1:15-1:02-52s
300 D/U - 3:56 (99-120-150 @ 1:30 - 180-200-220-240-250-260-280-300)
Mixed Intervals
For Time:
60 C2B
45 HR Push Ups
30 Alt. DB Snatch (50/35)
Rest as Needed...
2 RFT:
50' DB Front Rack Lungewalk (50/35)
15 HSPU
15 DB Box Step Over
Daliege ~ 9:52
Ladick ~ 9:52
tb ~ 9:53 / 15:36 (7:33 for rnd 1 ... started 2nd rnd at 8:36 ... over min rest, whew!)
TUESDAY
Engine
5m General WU
3m Row
2m Rest
3m Bike
----------------
Bike 10m for Max Calories
2m REST
Row 10m for Max Calories
Daliege ~~ 126 cals on Bike
tb ~ 121 Cals on Bike / 174 Cals on Row
WEDNESDAY
Warm-Up
Move & do the exercises a bit
------------------
3 x 4
4 Rnds (increasing intensity each Round!):
4 Bar-Facing Burpees
6 Wall Balls (30#/20#)
4 Bar-Facing Burpees
6 Box Jumps (24/20)
exactly 30s Rest b/t Rnds
....2m Rest after 4 Rnds, then do this for a total of 3 Sets (12 total rnds)
300 D/U for Time
Ladick ~ 1:00 / 2:29 / 3:54 / 5:16 /// 57 / 2:23 / 3:52 / 5:35
Daliege ~ 1:04 / 2:42 / 4:07 / 5:35 /// 1:16 / 2:53 / 4:20 / 5:41
tb ~ 1:08 / 2:37 / 4:12 / 5:36 /// 1:19 / 3:00 / 4:40 / 6:12 /// 1:18 / 3:03 / 4:35 / 5:57
Splits ~ 1:08-59s-1:05-54s /// 1:19-1:11-1:10-1:02 /// 1:18-1:15-1:02-52s
300 D/U - 3:56 (99-120-150 @ 1:30 - 180-200-220-240-250-260-280-300)
Monday, March 9, 2020
Lots of Catching Up
Skills work on Tue 3.3...
------------------------
Wed 3.4 ~
EMOM x 12:
1 = TTB
2=HSW
3=C2B
4=Lat Box Jump Overs
(work till 20s, focus on speed!!! Have target #'s in mind)
tb ~ 14-14-15 / 10' (4 falls) / 12-12-12 / 11-11-12
--------------------------------------
Friday 3.6
Warm Up
Then...
AMRAP in 13m:
50' OH KB Lungewalk (25' MUST BE UB)
50 Double KB Deadlift
50' OH KB LW
20 TTB
Daliege ~ 2 + 15 DL
Ladick ~ 2 + 10' LW
tb ~ 1 + 4 TTB
Those guys were so fast on LW! WOW!!!
------------------------
Wed 3.4 ~
EMOM x 12:
1 = TTB
2=HSW
3=C2B
4=Lat Box Jump Overs
(work till 20s, focus on speed!!! Have target #'s in mind)
tb ~ 14-14-15 / 10' (4 falls) / 12-12-12 / 11-11-12
--------------------------------------
Friday 3.6
Warm Up
Then...
AMRAP in 13m:
50' OH KB Lungewalk (25' MUST BE UB)
50 Double KB Deadlift
50' OH KB LW
20 TTB
Daliege ~ 2 + 15 DL
Ladick ~ 2 + 10' LW
tb ~ 1 + 4 TTB
Those guys were so fast on LW! WOW!!!
Monday, March 2, 2020
Fun time
Warm-Up
Mobilize
BB WU
-------------------
Muscle Clean + Strict Press
2 sets x 10-12 UB reps (2-3 m b/t sets)
-------------------------
3 Sets for Individual Time:
15 GHD Sit Ups
200m Run (1 Lap in lane 4)
30 UB KB Swings (70/53)
35 Cal Row
(Rest as needed, to keep intensity up)
Stan ~ (35#) 4:46 / 4:50 / 4:17
Daliege ~ (55#) 5:00 / 5:04 / 4:49
Ladick ~ (35#) 4:40 / 4:10 / 4:39
tb ~ (70#) 5:14 (1:54) / 5:44 (1:55) / 6:09 (1:52*)
*last row I took 25s just to catch my breath before I started to row... should have just started!
Then:
3 Rnds of 50 Calorie Bike
10 @ 65%
10 @ 75%
10 @ 85%
10 @ 90%
10 @ 95%
3m Easy spin rest/recovery b/t...
This was tough as NAILS!!!
Gauged on RPM's
3:19 ~ 57 / 60 / 67-70 / 70-73 / 73+
3:39 ~ 55 / 60 / 67 / 70 / 73+
3:42 ~ 55 / 60 / 67 / 70 / 73+
Mobilize
BB WU
-------------------
Muscle Clean + Strict Press
2 sets x 10-12 UB reps (2-3 m b/t sets)
-------------------------
3 Sets for Individual Time:
15 GHD Sit Ups
200m Run (1 Lap in lane 4)
30 UB KB Swings (70/53)
35 Cal Row
(Rest as needed, to keep intensity up)
Stan ~ (35#) 4:46 / 4:50 / 4:17
Daliege ~ (55#) 5:00 / 5:04 / 4:49
Ladick ~ (35#) 4:40 / 4:10 / 4:39
tb ~ (70#) 5:14 (1:54) / 5:44 (1:55) / 6:09 (1:52*)
*last row I took 25s just to catch my breath before I started to row... should have just started!
Then:
3 Rnds of 50 Calorie Bike
10 @ 65%
10 @ 75%
10 @ 85%
10 @ 90%
10 @ 95%
3m Easy spin rest/recovery b/t...
This was tough as NAILS!!!
Gauged on RPM's
3:19 ~ 57 / 60 / 67-70 / 70-73 / 73+
3:39 ~ 55 / 60 / 67 / 70 / 73+
3:42 ~ 55 / 60 / 67 / 70 / 73+
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