Thursday was a little bit of a strength day...
EMOM x 12 (or 4 rnds)
1st Min = 8 x Romainian Deadlift
(similar to stiff-leg DL but w/ slightly bent knees)
2nd Min = 40s Plank Hold on Elbows
3rd Min = 40 D/U
Then...
4 x 6 Bulgarian Split Squats (6 each leg)
Val ~ 115# RDL / 75# for all
Syd ~ 185# RDL / 2 x 95# & 2 x 115#
tb ~ 185# RDL / 2 x 95# & 2 x 115#
BSS were interesting...coordination, flexibility...all the little muscle groups were being hit!!!
Friday
The Night Watch (CFNE)
21-15-9-15-21
Wall Ball (30/20)
Box Jumps (30/24)
200m Run b/t Rnds
Halbur ~ 13:07
Val ~ 12:22
tb ~ 14:22
BTW ~ Codi Halbur got a JOB!!! Froedtert Medical is where he did some of his interning. That is where he will be for a while...
CONGRATS!!!
What would life be if we had no courage to attempt ANYthing?
Friday, June 26, 2015
Tuesday, June 23, 2015
Naughty Nancy...
After a tough day yesterday (Heavy and lots of Cleans!!!)...
Now we are going with a little version of Nancy that does not look fun...challenging, but not fun...
Warm-Up ~
Run ~ Move
Burgener WU
SNATCH
AMRAP in 1min: Max Snatches (115#/80#)
1M REST
AMRAP in 1min: Max Snatches (155#/105#)
1M REST
AMRAM in 1min: Max Snatches (185#/135#)
Naughty Nancy
4 RFT ~
600m Run
25 OHS (140#/95#)
STRENGTH
4x6 Front Squats
Witt ~ X / 24:57 (4rnds @ 400m Run/45#)
Val ~ X / 26:05 (@75#) / 125# worked form and holds
tb ~ 16-10-3 / 28:51 (15-10 / 15-10 / 20-5 / 16-9) / X
Now we are going with a little version of Nancy that does not look fun...challenging, but not fun...
Warm-Up ~
Run ~ Move
Burgener WU
SNATCH
AMRAP in 1min: Max Snatches (115#/80#)
1M REST
AMRAP in 1min: Max Snatches (155#/105#)
1M REST
AMRAM in 1min: Max Snatches (185#/135#)
Naughty Nancy
4 RFT ~
600m Run
25 OHS (140#/95#)
STRENGTH
4x6 Front Squats
Witt ~ X / 24:57 (4rnds @ 400m Run/45#)
Val ~ X / 26:05 (@75#) / 125# worked form and holds
tb ~ 16-10-3 / 28:51 (15-10 / 15-10 / 20-5 / 16-9) / X
Monday, June 22, 2015
Hulkster
Easy upper body warm-up w/ kids...
Clean & Jerk
EMOM x 10min
3 reps...you choose wt
Back Squat
Work to heavy set of 2
Gymnastic Work
50 Strict (yea, right) HSPU for time
HULK HOGAN
E2MO2M x 20:
3 Muscle Ups
5 Power Cleans (185#/135#)
7 Burpees
Record individual times for all 10 Rnds...
Syd ~ 135-165 / 315# / 30 HSPU w/ kip /
Hulk Hogan ~ Completed @ 155# & Pull Ups
:58/:58/:56/:59/:57/:53/:52/:55/:56/:1:05
Val ~ 95-135# / 185# / HSPU work w/ bands /
Hulk Hogan ~ Completed 1-3 @ 135#, then dropped to 115# & Pull Ups)
1:00/1:18/1:00/1:20*/1:10/1:00/:59/1:09/1:00/1:09
tb ~ 185# / 360# / 25 Strict in 6:05 (5-3-3-3-3-2-1-2-2-1)...then 25 deficit w/ kip /
Hulk Hogan ~ Completed Rx
1:10/1:09/1:10/1:09/1:17/1:31/1:22/1:20/1:35/1:29
Clean & Jerk
EMOM x 10min
3 reps...you choose wt
Back Squat
Work to heavy set of 2
Gymnastic Work
50 Strict (yea, right) HSPU for time
HULK HOGAN
E2MO2M x 20:
3 Muscle Ups
5 Power Cleans (185#/135#)
7 Burpees
Record individual times for all 10 Rnds...
Syd ~ 135-165 / 315# / 30 HSPU w/ kip /
Hulk Hogan ~ Completed @ 155# & Pull Ups
:58/:58/:56/:59/:57/:53/:52/:55/:56/:1:05
Val ~ 95-135# / 185# / HSPU work w/ bands /
Hulk Hogan ~ Completed 1-3 @ 135#, then dropped to 115# & Pull Ups)
1:00/1:18/1:00/1:20*/1:10/1:00/:59/1:09/1:00/1:09
tb ~ 185# / 360# / 25 Strict in 6:05 (5-3-3-3-3-2-1-2-2-1)...then 25 deficit w/ kip /
Hulk Hogan ~ Completed Rx
1:10/1:09/1:10/1:09/1:17/1:31/1:22/1:20/1:35/1:29
Friday Fun...TABATA
30 Burpee Warm-Up...
Tabata Protocol (8 x 20s Work & 10s Rest)
Deadlift (185#/135#)
Box Jumps (24"/20")
Front Squat (135#/95#)
D/U
*No rest b/t exersises but the 10s Rest...move from one to the next!
**BJ = MUST Jump Up!!!Come down anyway you like (step-down or jump down)
Clean & Jerk
3x2 @80%
3x1 @85%
1x1 @90%
3x1 @85%
3x2 @ 80%
tb ~
Tabata
DL = 66 (10-10-8-7-7-8-8-8)
BJ = 51 (5-6-6-6-6-6-8-8)
FS = 35 (1-5-5-6-6-3-6-3)
D/U = 22 (0-35-35-25-29-31-30-35)
C&J = 195# / 210# / 220# / 210# / 195#
Tabata Protocol (8 x 20s Work & 10s Rest)
Deadlift (185#/135#)
Box Jumps (24"/20")
Front Squat (135#/95#)
D/U
*No rest b/t exersises but the 10s Rest...move from one to the next!
**BJ = MUST Jump Up!!!Come down anyway you like (step-down or jump down)
Clean & Jerk
3x2 @80%
3x1 @85%
1x1 @90%
3x1 @85%
3x2 @ 80%
tb ~
Tabata
DL = 66 (10-10-8-7-7-8-8-8)
BJ = 51 (5-6-6-6-6-6-8-8)
FS = 35 (1-5-5-6-6-3-6-3)
D/U = 22 (0-35-35-25-29-31-30-35)
C&J = 195# / 210# / 220# / 210# / 195#
Wednesday, June 17, 2015
TEAMS!
Another little doozy...done with the kids today...
Opened w/ approximately a mile run for everyone...
A Starry Night
TEAMS of 3:
AMRAP in 7min:
50 Strict Push Press (95/65)
50 Strict Push Press (115/80)
Max Reps Strict Push Press (135/95)
REST 7 Min
AMRAP in 7min:
50 Front Rack Walk-out Lunges (115/80)
50 Front Rack Walk-out Lunges (135/95)
Max Reps FRWO Lunges (155/105)
REST 7 Min
AMRAP in 7min:
50 Push Press (135/95)
50 Push Press (155/105)
Max Reps Push Press (185/135)
Val-Kate-Tb ~ 36 (12 each) / 53 (16-16-21) / 28 (13-8-7)
PP ~ 65-80-95 for Val & Kate
THEN...
Kate was working something and I saw a bunch of DU from her!!! Changing a weakness into a strength!!!
For Time:
12-9-6
Front Squats (185/135)
Bar Muscle Ups (TTB for Val)
Val ~ 6:?? (I think)
tb ~ 8:06 (FS breakdown=6-6 / 5-4 / 6 MU breakdown=4-4-4 / 3-3-3 / 6)
Opened w/ approximately a mile run for everyone...
A Starry Night
TEAMS of 3:
AMRAP in 7min:
50 Strict Push Press (95/65)
50 Strict Push Press (115/80)
Max Reps Strict Push Press (135/95)
REST 7 Min
AMRAP in 7min:
50 Front Rack Walk-out Lunges (115/80)
50 Front Rack Walk-out Lunges (135/95)
Max Reps FRWO Lunges (155/105)
REST 7 Min
AMRAP in 7min:
50 Push Press (135/95)
50 Push Press (155/105)
Max Reps Push Press (185/135)
Val-Kate-Tb ~ 36 (12 each) / 53 (16-16-21) / 28 (13-8-7)
PP ~ 65-80-95 for Val & Kate
THEN...
Kate was working something and I saw a bunch of DU from her!!! Changing a weakness into a strength!!!
For Time:
12-9-6
Front Squats (185/135)
Bar Muscle Ups (TTB for Val)
Val ~ 6:?? (I think)
tb ~ 8:06 (FS breakdown=6-6 / 5-4 / 6 MU breakdown=4-4-4 / 3-3-3 / 6)
Tuesday, June 16, 2015
Mona Lisa
Warm-Up
20 Burpees
Leg Blaster
Burgener Warm-Up
SNATCH
EMOM x 5:
5 x T-n-G Squat Snatch, across
STRENGTH
EMOM x 10min:
2 x Back Squat, across
Mona Lisa (CFNE)
5 RFT ~
15 TTB
20 Cal Row
25 Wall Balls (20/14)
Syd ~ XX / 245# / 23:01
tb ~ 145# / 315# / 20:48
TTB+Row / WB (+break-up)
1:50 / 3:33 (15-10)
5:42 / 7:27 (8-8-9)
9:45 / 11:47 (6-6-6-7 w/ 3-5 breaths)
14:05 / 16:34 (5's w/ 5 breaths)
19:02 / 20:48 (25 UB)
20 Burpees
Leg Blaster
Burgener Warm-Up
SNATCH
EMOM x 5:
5 x T-n-G Squat Snatch, across
STRENGTH
EMOM x 10min:
2 x Back Squat, across
Mona Lisa (CFNE)
5 RFT ~
15 TTB
20 Cal Row
25 Wall Balls (20/14)
Syd ~ XX / 245# / 23:01
tb ~ 145# / 315# / 20:48
TTB+Row / WB (+break-up)
1:50 / 3:33 (15-10)
5:42 / 7:27 (8-8-9)
9:45 / 11:47 (6-6-6-7 w/ 3-5 breaths)
14:05 / 16:34 (5's w/ 5 breaths)
19:02 / 20:48 (25 UB)
Monday, June 15, 2015
Grace...
Well...here we go again...
Simple little @$$ kicker!!!
Grace
For Time:
30 Clean & Jerks (G2O) 135#/95#
Complex
5 Sets (rounds) of:
5 Push Press
5 Front Squats
5 Thrusters
2-3 Minutes rest b/t sets...
Do not put bar down until all 15 reps of the complex are completed...then your rest will begin
You choose the wt. to use...move up as needed.
Strength
Work to a 5 Rep Heavy DL
Wendt ~ 2:16 / 135-135-135-115-115
Halbur ~ 2:33 (115#) / 135-135-115-115-115
tb ~ 2:02 (PR) / 135-135-145-155-155 / No DL
Simple little @$$ kicker!!!
Grace
For Time:
30 Clean & Jerks (G2O) 135#/95#
Complex
5 Sets (rounds) of:
5 Push Press
5 Front Squats
5 Thrusters
2-3 Minutes rest b/t sets...
Do not put bar down until all 15 reps of the complex are completed...then your rest will begin
You choose the wt. to use...move up as needed.
Strength
Work to a 5 Rep Heavy DL
Wendt ~ 2:16 / 135-135-135-115-115
Halbur ~ 2:33 (115#) / 135-135-115-115-115
tb ~ 2:02 (PR) / 135-135-145-155-155 / No DL
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