Monday-Monday...

Warm-Up

3-4m Hip Opener (2m per side of Couch Stretch w/ glute squeeze)

10 Burpees

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Nasal Breathing

5 Cal Bike - Arm's Only

30s Banded Ankle Distraction (ea foot)

5 Burpees

5 Cal Bike - Leg's Only

60s T-Spine Hold

5 Burpees

5 Cal Bike 

5-8 Hawaiian  Squats (ea leg)

5 Burpees

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SNATCH BALANCE

Every 90s for 9m (6 Sets):

1 Snatch Balance + 2 OHS

(working for speed under and form)

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SNATCH WORK

Every 2m x 16m (8 Sets):

1 Slow-Pull Snatch* + 1 Snatch

(work to be heavy here... 

*3s from ground to mid-thigh, then explode)

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BACK SQUAT STRENGTH

(2-3m Rest b/t Sets)

5 @ 65-70%

3 @ 75-80%

1 @ 85% 

8 @ 75%

8 @ 75%

6-8 @ 75%

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CONDITIONER

EMOM x 21 (7 Rnds):

1 = 8-10 Burpee Box Jump-Overs

2 = 8-10 Alt. DB Snatch

3 = 10-13 Cal Bike

Ladick ~ worked up in snatches / 165 for BS / 5 rnds conditoner

Pyan ~ worked up in snatches / 225 for 8's BS / conditioner - did 100 Burpees

Daliege ~ worked up in snatches / 185 F.Sqt for 8's / conditioner 5 rnds

Tonn ~ did the conditioner - Bearcrawl sub for BBJO...

tb ~ 95-95-115-115-135-135 / 135-135-145-145-155-155-165-165 / 225-255-290-255-255-255(8)

Conditioner - 7 BBJO @ 30" Box / 8 Alt. DBS / 10 Cal Bike (HR was at 17 for 6s after bike)

Quarterfinals...workout.

Quarterfinals begin for many today... Age-Group Online Qualifier...

a few weeks out...

Let's get ready...

Warm-Up

Mobilize

5 x Inchworm + Scap Push Ups + Press Up

10 x Alt. Leg Reverse Lunge w/ Stretch (Twist)

20s x Plank Walk

then...

2 sets:

2m Bike (70-75% RPE)

10 HR Push Ups

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3-5 Sets:

30s x Bike or Row (90% RPE)

60s Rest b/t Sets

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EMPTY BB SQT Warm-Up

3 Sets - OHS x 5 (try to narrow grip each time a bit)

2 Sets - Tempo Front Squat x 5 (2210)

2 Sets - 1 1/4 Front Squat x 5

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FRONT SQUAT STRENGTH

20m to find your 4-RM Front Squat

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QUARTERS #1

For Time:

3 Rnds for Time:

10 Strict HSPU*

10 DB Hang Power Clean (50/35)

50 D/U

EXCACTLY 60s REST

3 Rnds for Time:

10 Kipping HSPU*

10 DB Shoulder to Overhead (50/35)

50 D/U

*No HSPU scale to feet/knees on box / Got them but not super strong reduce to 6 Reps

Bike = (Ave RPM's - Max RPM's - Cals)

Pyan ~ Rowed 3 Rnds (39s/m / 41s/m / 43 s/m)

Ladick ~ Bike 4 rnds / 165# FS

Daliege ~ Bike 3 Rnds (92-98 / 85-91 / 88-96)

Moon ~ Bike 5 sets / 155# FS (with a "touch" of help...solid 145# for sure!) / 14:46

tb ~ Bike (81-88-11 / 84-88-13 / 86-91-15 / 82-85-13) / 255# FS / 16:50

Qtrs #1 ~ 6 Strict HSPU / 8 Kipping HSPU's all else was Rx

6-2 / 10 / 43-7

3-3 / 10 / 50

3-2-1 / 10 / 50 @ 5:39

6-2 / 10 / 15-15-30 

6 @ 10m Mark (Suppose to be the Cap)

rested about 30-45s then decided to finish...

2 / 6-4 / 30-20 @ 13:??

5-3 / 7-3 / 50 @ 16:50

OXYGEN!!!

I need air!!!

Sheesh...time to breath today! 

Two Parter for me today...

6-7:30 AM then 3rd Hour for the 4m Interval Session

Warm-Up

2 Sets:

60s Squat Rocks

30s Prone PVC Pass Thrus

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Banded Sotts Press x 30s

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GYMNASTICS WU

2 Rnds @ 75%

40 Cal Bike

HS Walk 75' or 12 Wall Crawl

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GYMNASTICS CONDITIONING

EMOM x 12 (3 Sets) for Reps:

1 = Target Reach + Bar MU (45s)

2 = D/U (45s)

3 = TTB (30s)

4 = Push Press @ 105#/80# (30s)

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4M INTERVALS

Every 4m Perform (4-6 Rnds):

15-20/12-15 Cal Bike

15-20/12-15 Cal Row

15-20/12-15 Burpees

Record individual Round Times

Adjust reps as needed to leave 30-60s Rest

Daliege ~ 4 Rnds of the 4m Intervals

Pyan ~ 2-3 Rnds of the Intervals

Moon ~ 4m Int = 3:33(15) / 3:36(15) / 3:23/3:23/3:3:10/3:03 (12's 3-6)

tb ~ 3 Target+MU / 70-66-75 D/U / 17-17-18 TTB / 13-14-16 PP / 

4m Int = 

3:48 (17-17-15) - 1:27 / 1:03 / 6-6-3s

DEAD-STOP!!!

GREAT DAY for a workout!

Warm-Up/Mobilization

30s ea of:

Banded Hip Flexion

Banded Perfect Stretch

Banded Hip Rotation

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Glute Activation (I did 30-20-30 of this)

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SKILL WU FLOW

(Try to Nasal Breath / slowly increasing intensity thru the rounds)

5 Rnds:

20 D/U

3-5 Peekaboos (Ring Swings to MU position

10 Air Squats

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DEAD-STOP FRONT SQUAT (HERE / HERE...but don't drop the bar to finish!)

Take 10-15 Minutes to establish a 1-RM of Dead-Stop Front Squat

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

Clean & Jerk

Every 2minutes: for 12 (6 sets):

1 & 2 @ 60%

3 & 4 @ 65%

5 & 6 @ 70%

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

METCON

A) 15-12-9 For Time (but keep the clock running):

Cal Row

Thruster (95#/65#)

Toes-2-Bar

At the 12:00 Mark...begin:

B) For Time (12m Cap):

8 DB Thrusters (50#/35#)

7 Ring Muscle Ups

8 DB Thrusters

5 Ring Muscle Ups

8 DB Thrusters 

3 Ring Muscle Ups

tb ~ 

D-S F.Sqt - 135x3 / 185 / 205 / 225 / 245 / 275(miss) / RPR & 275!!!

C&J - 145-145-160-160-175-175

A) 7:31 / B) 9:11 (breakdowns below)

A)

47s Row (2:58 / 3.9s/r)

44s Row (5:37 [2:39] / 4.4s/r)

36s Row (7:31 [1:54] / 4.2s/r)

B)

36s

3:08 (2:32)

4:01 (53s)

6:45* (2:44

7:33 (48s)

9:11* (2:38)

*these were a full 60s b/t the finish of Thrusters to the start of RMU!!!

I just could not get my breath after the Thrusters!!!

Then with 1st & 2nd Hour Class I did:

EMOM x X Burpees

1st = 10-10-10-5-10-10-10-5-10-10 (90)

2nd = 10-10-6-10-10-6-10-6-6-10 (78)

100...

Burpees a Day!

Come on gang... if you have not started, it is not to late to begin...

When? Today...tomorrow...JUST START!

The first 5 days are the worst...

Saturday...I attempted 100 in-a-row... 13:33 for time... Mostly step-down / step-ups, but varied some jump-downs & jump-ups in there... Just slow and controled...

Sunday... I did 1-10-1 with 5-8 breaths after completing a round... ALL jump-down/jump-up!!!

Rounds 1-6 were easy...lots of rest...then it got spicy. I could feel the soreness of the previous 3 days of Burpees!!!

Today... Warm-Up

10 Burpees

Mobility Prep

OH Movement Prep

2 Set:

200m Run

60' Farmers Carry + Waiter Carry

250m Row

60' Farmers Carry + Waiter Carry

5 Deep Squat Progression

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SNATCH PROGRESSION

3-4 Sets:

2-3 Tall Snatches

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SNATCHES

Every 2m (8 sets / 16m):

2 x 1 High-Hang Snatch (60-65%)

2 x 1 Hang Snatch (70-75%)

2 x 1 Low-Hang Snatch (80-85%)

2 x 1 Snatch (85%-90%)

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POWER SNATCH

EMOM x 6:

1 Power Snatch (70%)

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

BACK SQUAT

5 @ 65-70%

3 @ 75-80%

1 @ 85%

2-3 minutes Rest

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RISE & SHINE

Every 10m x 3 (for time):

400m Run

8 Burpee Box Jump-Overs (24/20)

16 Pull Ups

24 Wall Balls

26 Cal. Bike

Pyan ~ worked the Snatches / had to go...

Daliege ~ worked Snatches / Dead-Stop F.Squat = 185# / 7:33 / 6:53 / had to go...

tb ~ 125-125-145-145-165-165-175-185 (175) / 145 across / 240-275-315! more than 85%!

8:08 - 3:20 Run & Burpees / 12-4 / 15-9 / 2:07 bike

8:23 - 3:25 Run & Burpees / 8-4-4 / 24 UB / 2:41 bike

8:44 - 3:35 Run & Burpees /  6-6-4 / 6-6-6-6 / 2:14 bike

Experimented with the 2nd & 3rd Set... 2nd Set to the UB WB thinking I could still bike OK...NOPE!

Then went for more breaks in Rnd #3...hoping to keep HR down... approx. 6 breaths b/t sets thru the WB...

Good Friday...

Today is Good Friday... 

The day that Jesus was put to the Cross!!!

So why is it good?!?!? Well...fortunately for us, unfortunately for Jesus... No Cross, No Crown!

HE loved each and every one of us so much that He gave Himself up for our sake...so we could be saved!

God gave His only son!

Brehm did this workout today...

The Jesus WOD

There are some variations of this workout, but it is a good one to reflect on during this day.

We did this:

Warm-Up

2-4-6-8-10 (IGYG) Burpees... 30 in for the day!

Band Assisted Hip Flexors

Band Assisted Lat Stretch

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

2 Sets:

Banded Monster Walk

Banded Lateral Walk

Banded Air Squats

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

BULGARIAN SPLIT SQUATS

3 Sets of the following:

Bulg. Split Squats x 8 (tempo 3010)

then...drop DB/KB's and go directly into

Dynamic Bulg. Split Squats x 12 (10X0)

60s Rest...Perform w/ Other Leg

RAN b/t Sets

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

QUICK INTENSITY

For Time:

50/35 Cal Bike

30 Single-Arm DB Hang Clean & Jerk (15 ea arm)

(50#/35#)

Elise M ~ BSS Bwt / 4:45 (35# / 3:10 bike)

Pyan ~ BSS Bwt / 6:04 (35# / 3:59 bike)

tb ~ 2x35KB 1st Set, then a single 35# for 2 & 3 / 5:55 (50# / 4:07 bike & 9L-9R-6L-6R)

100 Burpees Completed!

WTH?!?!?

How long do we have to go?!?!?

Sheesh...another one!!!

Warm-Up/Mobilize

5m to roll out Hams, Glutes & QL

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

Leg Swings Fwd/Bckwd

Leg Swings Laterally

30s of Frankenstien Walking

30s KB Sumo DL

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

HAMSTRING BLAST

Is as few sets as possible:

75 Sumo DL (tempo = 1111, approx 4 sec per lift)

Load so an appropriate wt for yourself...

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

SWEAT SESSION

3 Rnds for Time:

1000m Row

800m Run

100 D/U

Pyan ~ 135# @ 8:48 (15-15-15-10-10-10) / 42:27

E.Tonn ~ 135# @ 6:40 (25-25-15-10) / 33:35

Elise M ~ XX / 36:5??

tb ~ 165# @ 8:40 (15-15-15-15-15) / 36:46