2020-01-31 WOD

WARM
2 min treadmill (walking)
std warmup
DB clean drills

MAIN

A. 2x 6.6.6 clusters Push press (was supposed to be 3x but scaled due to sore ribs)
5.5 @ 45, 6.6.6. @ 75, 6.6.6 @95

B. 12 min AMRAP
{
5/side DB Hang Clean & Jerk (full squat - really these were hang-thruster) 40# (Rx was 50#)
10 DB Box stepup 1x 50#
60 SU (Rx was 30 DU)
}
5 rounds even

C. work to a heavy 3 rep drop-n-go power clean
5x45, 3x75, 3x95, 3x115, 3x135, 3x155, 3x165, 2x175

2020-01-30 WOD

active recovery day - lightweight workout due to bruised ribs

WARM
2 min airdyne
std warmup

MAIN

A. 500m row
2min

B. work to a moderate-heavy CJ (power clean, push jerk)
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 2x165

C. (superset w above)
6x ~10s HSHold

D. Superset w above
5x 1 Strict MU. 6th round did 2 strict UB

2020-01-29 Workout

Just went to work gym today. WOD was deadlift-focused, and I'm still nursing my back

MAIN

A. 1k row
4:04

B. 3x8 DB Bench 2x40#

C. 3x8 OH Press 70#

D. 3x6 Back Squat 95#, 115#, 135#

E. 3x5 strict pullup

F. 3x8 tricep extension (cable) 27#

G. 2x6 DB Curl 2x25#

2020-01-28 WOD

WARM
std warmup
snatch drills

MAIN

A. 30 min EMOM (1 min each rotating through movements)
{
1: 10 Ring Pushup (Rx was 12)
2: 40s airdyne (14-15 cal each time)
3:
{
1 Snatch
2 OH Squat
} 3x45, 5x65, 2x75
}

2019-01-27 WOD

WARM
std warmup

MAIN

A. 3x 6.6.6 Back Squat @ 40%
2 sets at 95#, 1 set at 105#
(35%, 40% - but trying to take it easy on my back recently)

B. 4 rounds, each on 5 min mark. 2 min time per round
{
100m farmer carry 2x53# (Rx was 2x70#)
1 12' legless rope climb (Rx was 2x15', regular)
burpees to end of 2min - score is burpee count
}
burpees: 10,12,14,15

2020-01-26 Sunday Run

Little short of a 10k, and a little slow, but given yesterday's brutal leg workout, that's understandable.

A. Run 9.0 km, 47:32; 5:17 pace

2020-01-25 WOD

WARM
std warmup
600m row
clean drills

MAIN

A. 5 rounds for time:
{
400m run
8 Power Clean + Push Jerk 115# (Rx was 10@135)
50 Air Squats
}
time: 23:15

B. 30 cal Airdyne

I added

C. MU work
3 strict singles

2020-01-24 Gym Workout

Nursing a bit of a back injury, and WOD today was deadlifts/boxjump/thrusters, so skipped it and did a lightweight workout at the gym at work

WARM
light stretching

MAIN

A. Row 1k
4:04

B. DB Benchpress
3x8 @ 2x40#

C. strict pullups
3x6

D. DB Incline Benchpress
3x6 @ 2x30#

E. DB Curl
3x8 @ 25#

F. Chinup
3x6 strict

G. Tripcep extensions
3x8 @ 40#

2020-01-23 WOD

active recovery day, plus nursing a tweaked back, so took it easy today

WARM
std warmup

MAIN

A. 500m row
2:05

B. Work to a moderate CJ
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165(clean only)

C. HSHold (superset w above)
5x5s

D. MU practice
3 strict singles

2020-01-21 WOD

WARM
std warmup
each of movements in (B), but with 26 vs 36# KB.

MAIN

A. 3x5 OH Press, 41x1 tempo, add a bit from last week
warm: 5x45
main: 5x75, 5x75, 5x85

B. 3 rounds for time
{
400m run
5/side KB CJ 36# (Rx was 53#)
20m OH Lunge w 36#KB (Rx was 53#)
20 goblet squat 26# (Rx was 53#)
}
time: 13:35

I added

C. 3/side one arm bar hang ~10s

2020-01-20 WOD

WARM
std warmup
snatch drills
3 min Airdyne

MAIN

A. 3x5 back squat to 12" box, 42x1 tempo
warm: 5x45
main: 3x5x95#

B. 2.2.2. Power Snatch clusters 15s b/t reps, 2 min b/t sets
2.2.2.2 @ 65
2.2.2 @ 75
2.2 @ 85

C. Every 3 min for 12 min
1 min Row for cals

cals: 17, 19, 21, 23

I added:

D. 3 rounds, not for time:
{
3 Swan-pull (retracted front lever pull with bent legs/)
1 strct MU
}

2020-01-19 Sunday Run

A. Run 5.01km - 26:14; 5:14

2020-01-18 WOD

WARM
std warmup

MAIN

A. 50 cal airdyne
~3min

B. W partner, 10 rounds each. one partner rests while one works
{
8 T2B
3 Cleans (start 60%, build)
}
weight: 3x95, 3x115, 3x135, 1x145
time: ~12min

2020-01-17 WOD

WARM
Missed it entirely! bad! Went light on parts A,B as a result

MAIN

A. Front Squat, to box, unweight each rep, 3x5
warm: 5@45#
main: 3x5 @ 95#

B. Snatch Clusters 3 x 1.1.1.1 15s between reps, 2min b/t sets
4@45#, 2x4@65#

C. 12 min AMRAP
{
15 cal Airdyne
10 HSPU (I did this strict, but to abmat)
3 MU (Rx was 5)
}
3 rounds + 15cal + 5 HSPU

2020-01-16 WOD

Active recovery day

WARM
std warmup

MAIN

A. 500m row
2min

B. Work to a heavy PowerClean and push jerk
5x45, 5x75, 5x95, 4x115, 3x135, 3x155, 2x165 (missed one clean and re-did), 1x175 (landed the clean but failed jerk)

C. Superset w above,. HSHolds
6x5-10s

D. MU work
1 kipping MU
1 strict MU
2 strict MU ub

2020-01-15 WOD

WARM
std warmup
250m row x 2

MAIN

A. Deadlift 3x5, add 10-20# from last week, 42x1 temp
warm: 5x45, 5x75
main: 5x135, 5x165, 5x185

B. For time:
Row 2k
every 90s, stop and do 4 Dball cleans 100# (Rx was 5)
time: 11:40

top of next min (quick transition)

C. For time
Airdyne 150cal
every 90s, stop and do 4 DB Box Stepovers (2x40#) (Rx was 6 reps at that weight)
time: 14:40

I added

D. HSHolds
3x10s

2020-01-14 WOD

WARM
std warmup
250m row
several of movements below
clean drills

MAIN

A. 3x5 OH Press 41x1 tempo, add 5-10# from last week
3x5 @ 75, 80, 85

B. Split Jerk Clusters 3x 1.1.1 starting 40-50% and adding
1.1.1 @ 95, 105, 115

C. 4 min AMRAP
{
5 hang power clean 95 (Rx was 115#)
4 front squat 95# (Rx was 5 reps at 115)
}
6 rounds even

2 min break

D. 4 min AMRAP
{
5 strict pullups
5 v-ups
}
5 rounds even

2 min break

E. 4 min AMRAP
{
5 box jump 24"
5 burpees
}
5 rounds + 3 box jumps


I added:

F. 1 StrictMU

2020-01-13 WOD

WARM
std warmup
deadlift warmup: 5x45, 5x95

MAIN

A. Activation - 3 rounds not for time
{
5 Deadlift ~40% (5x135, 5x155, 5x175 - 36%, 41%, 47%)
5 K2E
}

B. 5 rounds, each on the 4 min mark, for time, with remainder rest time
{
200m run
5 Deadlift, building per round to ~75%
10 T2B
}
Deadlifts: 175, 185, 195, 205, 215 (47, 50, 52, 55, 57%)
times: 1:31, 1:27, 1:34, 1:39, 1:41

I added

C. 2 rounds
{
1 strict MU
1 HSHold
}

2020-01-12 WOD

A. Run 5.25km, 25:46, 4:54 pace

2020-01-11 WOD

WARM
std warmup
500m row

MAIN

A. 3 rounds, not for time. Using 45# bar
{
8 OH press (round 1), 8 push press (round 2), 8 push jerk (round 3)
8 back squat
8 cal AirDyne
}

B. 5 rounds, each for total reps, 3min rest b/t
{
30s AMRAP S2OH (Pushpress for push jerk)
30s back squat
30s AirDyne for cals
}
Rx weight was 95#. Did 75# for R1,2, 95# for R3,4,5

R1: 12,12,8
R2: 13,12,8
R3: 13,8,8
R4: 13,8,9
R5: 15,10,10

I added:

C. 3 rounds, not for time
{
10 GHD situp
1 Strict MU
1 HSHold
}

2020-01-10 WOD

WARM
std warmup

MAIN

A. Back Squat 3x5 @ 40%, 42x1 tempo
warm: 1x5@45#
main: 1x5@95, 2x5@115

B. Work through chipper below 3 times: AMRAP 5 min, AMRAP 7 min, and entire thing for time, 3 min rest b/t
{
600m row
50 DU
40 KBS 53#
30 HSPU (I did these strict)
20 DB box stepup 2x25# (Rx was 2x35#)
10 C2B pullup
}
1: got to 3 HSPU (94 reps)
2: got to 13 HSPU (104 reps)
3: 10:54 - had to do some segmenting of the HSPU and box step-ups

2020-01-09 WOD

active recovery day

WARM
std warmup

MAIN

A. 1k row
4 min

B. Work to a heavy CJ
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 2x165 (failed the jerk both times)

C. HS Practice (for balance)
6 HS Hold, ~5s each, superset w above

D. MU Work
4 strict MU's

2020-01-08 WOD

WARM
500m row
std warmup

MAIN

A. 3x5 OH Press 41x1 tempo
warm: 5x45
main: 5x65#, 2x5x75#

B. Snatch drills - w 45# bar
5 snatch high pull
5 hang power snatch
5 OH Squats
5 sntach

C. 20 min EMOM
{
Even:
{
Power Snatch
2 OH Squat
Snatch
}
odd:
{
10 wallball 20#
3 burpees
}
}
weight for snatches: 3x45, 3x65, 3x75, 1x95

2020-01-07 WOD

WARM
std warmup
3 rowing sprints 15s

MAIN

A. 18 min, row 30s full effort every 3 min, for cals
11,12,13,14,14,14

B. 3 rounds for time
{
200m run
15 sumo deadlift high-pull 75# (Rx was 20 @ 95#)
10 box jumps 24"
}

I added

C. MU work
3 strict MU, working on form.

2020-01-06 WOD

WARM
std warmup
clean & deadlift drills

MAIN

A. 3x5 Deadlift @ 30-40% ORM, 42x1 tempo
warm: 5x45, 5x95
main: 3x5@135# (36%)

B. Work to a one rep Power Clean & Push Jerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 2x175 (both times got clean but failed Jerk)

C. "Grace"
{
30 CJ 135# for time.
}
time: 4:35 (PR!)
did 5 sets of 6 reps w 20s between sets. Previous PR I did 6 sets of 5, so that's really where the time improvement came from (1 less break, 15s improvement)

I added

D. MU work
3 strict MU

2020-01-05 Sunday Run

Short run. Had a hard time getting my butt in gear. :-/

A. Run 4.5k, 22:19, 4:57 pace

2020-01-04 WOD

WARM
std warmup
200m run
3 min AirDyne

MAIN

A. 16 min emom
{
even: 12 cal row (Rx was 16)
odd: 4 squat clean 115# (Rx was 5 @ 135#)
}
rest 4 min

B. 800m run for time:
3 min even

rest 4 min

C. 16 min emom:
even: 4 strict HSPU + 5 pullups (kipping), (Rx was 5+5, both strict)
odd: 4 lungster 2x25# (Rx was 5, w 2x35# db's)

2020-01-03 Snowboarding

Missed the gym but got a full day of snowboarding in.

2020-01-01 WOD

Beefy NewYear's WOD!

WARM
std warmup
400m run
several each of movements below

MAIN

Each of below done as team of 3. 1 person works, other does static hold, third person rests. Rotate as needed.

A. 504 DU's
Person 2 does 45# barbell OH Squat hold
5x30 each, + 1 set of 18 each
6x30s OHSquat hold

B. 505 wallball (Rx was 20#, we did 2x10 each and switch to 16# ball and sets of 15)
Person 2 does plank hold
2x10, 10x15 each

12 plank holds of ~30sec

C. 505 cal Airdyne
Person 2 does Bar hang
~12cal sets, 15 each
12x30sec bar hang each

D. 253 pullups
Person 2 does 2x53#kb suitcase hold
My partners did sets of 10 ring rows while I did sets of 5 pullups, so something like 10-11 sets
10-11 sets of suitcase hold

E. 252 pushups
Person 2 does V-up hold.
We did 8 sets of 10 each, and 1 person did an extra 12
I managed maybe 5 of the v-up holds but was pretty smoked at this point.

Total time: 62 min!