Grind...

Warm-Up

2 Rnds ~ 

60s Squat Rocks

30s Prone PVC Pass Thrus

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FLOW

EMOM x 10m (5 Rnds):

1 = 45s Bike

2 = 30s Gymnastics Move*

*Pick One

Donkey Kicks to Wall

Wall Facing HS Hold

Wall Facing HS Weight Shifting (not shoulder taps)

HS Weight Shifting

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MET CON

For Time:

42/30 Cal Bike

42 Wall Balls

30/20 Cal Bike

30 Wall Balls

18/10 Cal Bike

18 Wall Balls

~ REST EXACTLY 5m...then...

For Time:

800m Run

30 Alt. DB Snatch (50/35)

800m Run

30 Alt. DB Snatch (50/35)

Ladick ~ 11ish

Pyan ~ 16:22

Daliege ~ 10:58

Moon ~ 10:30 / 14:09 (29:39 Total Time)

tb ~ 13:51 / 14:57 (33:48 Total Time)

Feeling...

Skipping the Strength Yesterday made todays Dead-Stop Front Squat feel waaay better...

Warm-Up

Band Asst. Hip Flexor

Band Asst. Perfect Stretch

Glute Activation

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

4 Rnds of Increasing Intensity

10 Alt. DB Snatches (25-35)

2 Wall Walks

300m Row

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DEAD STOP FRONT SQUAT

EMOM x 6 ~ 1 DSFS @ 95% of the 1-RM

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POWER CLEAN/FRONT SQUAT COMPLEX

Every 2 minutes on 2 minutes x 3 (6m):

2 Power Cleans + 1 Front Squat (70-75%)

immediately into...

Every 2 minutes on 2 minutes x 2 (4m):

1 Power Clean + 1 Front Squat (80-85%)

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GYM CONDITIONING

7-6-5-4-3-2-1

Ring MU

Power Clean & Jerk (75% BWT*)

*if 75% BWT is MORE than 75% of your 1-RM, then do the LESSER of the 2 Weights!!!

Pyan ~ Worked up in DSFS... then had to go...

E.Moon ~ 145# / 95-100-105-115-125 / 15:12 (95# / Jumping Bar MU to support)

tb ~ 265# / 185-195-205-215-225 / 13:41 (145# C&J)

5-3 + 7s @ 3:05

3-3 + 6s @ 6:09 (3:04)

3-2 + 5s @ 8:52 (2:43)

4 + 5s @ 11:00 (2:08)

3 + 3s @ 12:20 (1:20)

2 + 2s @ 13:05 (45s)

1 + 1 @ 13:41 (36s)

Quick...well...relatively quick

Forgoing the Strength today...

Mobilize...

2 Rnds:

200m Run

60' Farmers Carry (Rt) + Waiters Carry (Lft)

250m Row

60' Farmers Carry (Lft) + Waiters Carry (Rt)

3-5 Squat Progression (Squat + Reach Rt + Reach Left + OH then Up)

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

CONDITIONER

EMOM x 21 (7 Rnds):

1 = 4 Burpee Box Jump-Overs + 20 D/U

2 = 4 Burpee Box Jump-Overs + 5 OHS* (135#)

3 = 4 Burpee Box Jump-Overs + 6 TTB

* Adjust as needed

Goal is to clear the BBJO as fast as possible...not just to "make-it-through" the workout...

If you have to adjust reps/wt for anything...do that & try to keep intensity up and give yourself +10s rest before next minute...

Ladick ~ ?? OHS... 2 Rnds

Pyan ~ 95# OHS... 2-3 Rnds

Daliege ~ 95# OHS...done

tb ~ Did it but skipped set #5 of OHS (breathing), then went to 3 reps for 6 & 7...

I was good with Jump Down/Jump Up Burpees for first 3 sets, on set 4 I started to step, still Jump for BJ...that slowed me down considerably... NO Intensity whatsoever once I started to STEP...

The HR would spike 30s or so AFTER I dropped the OHS...just as Burpee Box Jumps would hit rep #2 or 3 in next minute...MAN this was tough!

Nancy-ish....

Thursday was a TEST of 100 Burpees for time... 2nd week of it...

Everyone got better...

Pyan is going to break 10m next week or the following!

E.Tonn did it in 5 & a half minutes !?!? CRAZY-FAST!!!

Today...

Warm-Up

Mobilize

Arm Slides on Floor...

2-4-6-8-10-8-6-4-2 Burpees (IGYG Format)

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

Warm-up for Squat Clean Thrusters...BB

5-6 Muscle Cleans

5-6 Propulsions

5-6 Front Squats

5-6 Press

5-6 Thrusters

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CLUSTER LADDER

For Time (10m Cap):

9 @ 60 (135)

7 @ 70 (155)

5 @ 75 (185)

3 @ 80 (205)

1 @ 85 (225)

If the wts are MORE than this % of your MAX...adjust accordingly

Must change your own Weights!

-------------------- 

NANCY-ISH

3 RFT:

400m Run

10 OHS (155/115)

*Idea is heavy LOAD on OHS / adjust to FS if needed, but get Heavy!

@ the 15m Mark...

For Time:

3 Legless Rope Climbs

150 D/U's

2 Legless Rope Climbs

100 D/U's

1 Legless Rope Climb

50 D/U's

Val ~ Nancy-ish w/ Front squats (35#) 10:34

Ladick ~ 9:50 @ 95-105-115-125-135-145

Daliege ~ 9ish Min @ 95-115-125-135-155

E.Moon ~ 9:35 @ 75-85-90-95-105 / 8:12

tb ~ 9:58 / 10:10 (OHS UB) / 9:11 (60-30-30-15-15 / 45-30-15-10 / 50 UB)

9 @ 1:08

7 @ 3:40

5 @ 7:00

3 @ 8:53

1 @ 9:58...started at 9:45

Rest needed...

Staying away from the strength stuff today...

JERKS & PUSH PRESS were on for strength...wrist is hurting, so I skipped these.

Warm-Up

Mobilize

2 Sets:

10 Wall Squats

10 Plank Fwd Taps (Rt)

10 Plank Lateral Taps (Rt)

10 Plank Fwd Taps (Lft)

10 Plank Lateral Taps (Lft)

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

FLOW WU

EMOM x 12:

1 = 10-12 Cal Row

2 = 10 Burpees

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

CONDITIONER

25-20-15-10 for Time:

Cal Row + Cal Bike

keep the clock running...

@ the 15:00 mark...begin:

3 Rnds For Time:

20 Wall Ball

15 TTB 

50' HS Walk*

* 10 Wall Walks or 30 Nose-to-Wall Shoulder Taps

Daliege / Pyan / Ladick did the 12m + first couple rnds of the Row + Bike

E.Moon ~ 10:10 (20-15-10-5) / 16:19 (HSW)

tb ~ 10:51 / 30:18 (15:18)

25 @ 1:10 / 2:10

20 @ 58s / 1:48

15 @ 49s / 1:17

10 @ 29s / 44s

20 / 6-6-3 / 2 Wall Walks + 10 Sh.Taps + 2 Wall Walks + 10 Sh.Taps + 1 Wall Walk

8-7-6 / 9-6 / 2+10+2+10+1

9-6-5 / 12-3 / 2+10+2+10+1

Sore...Tight...

Starting to feel sore/tight... will keep an eye on it...

That DSFS felt waaay heavier today... but then the PC+FS felt better

Just noticing more soreness in wrist, hip and knees

Warm-Up

Range of Motion Drills (Active Mobility)

10 Clamshells

10 Fire hydrants

10 Cross Under Lunges (ea way)

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

FLOW

Increasing Intensity for each Rnd

AMRAP in 10m:

6 Single-Arm Devils Press (ea Arm / 35-50#)

15s ISO Hold on Rings (top)

200m Run

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

DEAD-STOP FRONT SQUAT

Every 45s for 8sets:

1 x DSFS (92-94%)

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

POWER CLEAN + FRONT SQUAT COMPLEX

Every 2m for 18m (9sets)

1-3 = 3 Power Cleans + 1 Front Squat

4-6 = 2 Power Cleans + 1 Front Squat

7-9 = 1 Power Clean + 1 Front Squat

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

HEAVY METCON

For Time:

10-8-6-4-2 Ground-2-Overhead (155#)

8-6-4-2-1 Ring Muscle Ups

Meant to be heavy from the go... Should be all singles for G2O, break up sets of RMU as needed

Moon ~ DSFS 135 (1-3)-140(4-8) / 65-75-85-95-105-115-125-130-135 (PR!!)

tb ~ DSFS 245 (1-4) / 255 (5-8 - missed #5) / 145-155-165-175-185-195-205-215-225 / 16:45

All Singles on the G2O

10 @ 2:30 / 2-2-2-2 @ 5:30

8 @ 8:00 / 3-2-1 @ 10:18

6 @ 12:00 / 3-1 @ 13:47

4 @ 15:02 / 2 @ 15:58

2* @ 16:20 / 1 @ 16:45

Had to put gloves on for RMU and used 30-45s rest before even starting them after G2O

*Kept Gloves on for those two singles...

Monday WOD

I had to do 100 Burpees and leave... Workout in afternoon when I get back...

Snatch Skill

Every 90s x 6 sets

2 Snatch Press from Recieving (Sotts Press) + 2 Drop Snatchs

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

SNATCH Lift-Off + High-Hang Snatch

Every 90s x 8 sets:

2 Snatch Lift Offs (2s Pause @ patella) + High-Hang Snatch

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

BACK SQUATS

5-3-1-8-8-8

8's @ 75% (bit more than last week)

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

EMOM x 18m:

1 = 12 Cal Row

2 = 8 Thrusters (95#)

3 = 20 D/U + 6 C2B

Pyan ~ BS @ 225-240-275-235-240-240(10) / 2 Rnds of EMOM

Daliege ~ 165-185-205-185 (Back!?!?) / looseed up during EMOM

Ladick ~ 165-185-205-185-185-185 / 

tb ~ 55-65-75-80-80-80 / 95-105-115-125-135-145-145-145 / 235-265-300-265-265-265 / EMOM was good...WOW!