I was the only one who showed up at the gym this morning. 1:1 w coach :-p
WARM
400m run (to gym)
2 min AirDyne
std warmup
MAIN
A. Activation, 4 rounds, not for time
{
20 banded pull-aparts
6/arm bottom-up KBS OH Press 16#
T2B warmup (r1: hollowraise+supermans, r2: bar hang, r3/4: 8 kip swings)
}
B. 5 rounds for time
{
7 Double KBThruster 2x26# (Rx was 2x53#!)
14 T2B
}
time: 7:10
(did first round T2B unbroken, the fell apart pretty quickly after that :-p)
WARM
std warmup
clean drills
2 rounds
{
5 cal Airdyne
3 burpees
3 Power Cleans 45#
}
MAIN
A. Work to a heavy Power Clean
5x45, 4x95, 3x115, 3x135, 3x155, 1x165, 1x175 (failed first attempt, got second attempt)
B. 15 min AMRAP
{
15 cal Airdyne
10 burpees
8 PowerClean 135# (Rx was 10 reps, but I scaled to keep pace where coach wanted it)
}
3 full rounds + 15 cal + 10 burpees + 5 PowerClean
WARM
400m run
2 min Airdyne
std warmup
MAIN
A. 4 rounds, nft
{
10 Arnold Press 2x25#
10 DB pull-over 35#
}
B. 4 rounds, nft
{
50m reverse sled pull 120#
10 DB Floor bench 2x25#
}
C. 4 rounds, nft
2,4,6,8 of each, back and forth, all unbroken per set:
{
KBDeadlift
KBS
}
Weights used per round: 36, 44, 53, 53
WARM
Std warmup
MAIN
A. 5x3 backsquat ahap
warm: 8x45, 6x95, 4x135, 3x185
main: 5x3x205
B. 8 min AMRAP. 1, 2, 3, 4.... (increasing 1 rep/round) of:
{
pushups
Boxjumpovers 24"
}
went 5s over in order to finish the round of 12 (which works out to 78 reps of each movement)
WARM
std warmup
MAIN
A. Activation/further warmup. 4 rounds, not for time
{
25 DU
15 situp
5 scap pullup, strict pullup, ring pullup (increasing per round)
8 OHDBLunge 25#
}
B. 5 rounds for time
{
50 DU
1 StrictMU (failed several of these, got a few in teh warmup and afterward)
4 strict pullup
14 OHDBLunge 50#
}
time: 12:30
//quick home workout - gym closed today
A. 2x400m run
B. Work to a heavy squat-clean & push jerk
3x45, 3x95, 3x115, 3x135, 3x155, 1x165(fail)
WARM
400m run
10 cal AirDyne
std warmup
several of movements below
clean drills
MAIN
A. 18 min AMRAP
{
50 situp
40 box stepup 20"
30 Power Clean 95#
20 HSPU (Rx+, Rx was pushups), second round did 15+5 pushup
10 cal Airdyne
}
2 full rounds + 15 situp
B. Not for time
{
50 banded curls
50 banded skull crushers
25/leg bulgarian squats
}
WARM
400m run
3 min Airdyne
std warmup
clean drills
MAIN
A. Work to a heavy weight of this complex:
{
Hang Squat Clean
Squat Clean
Front Squat
}
95, 95, 115, 115, 135, 155, 165 (hang squat clean, failed 2nd lift)
B. 10 min AMRAP:
3,6,9,3,6,9... of:
{
Thruster 95#
C2B pullups (which was the Rx+)
}
got through 3,6,9,3,6,9,3,6 and then 2 thrusters (47 thrusters, 45 pullups total)
WARM
400m run (to the gym)
300m row
std warmup
DL drills
MAIN
A. Work to a heavy 5x5 Deadlift
warm: 5x45, 5x95, 5x135, 5x185, 5x205
main: 4x5x225, 1x5x245
B. 3x 500m row, each for time, 2 min rest b/t
1:56
1:52
1:45.8 <-- 0.7s over my PR! Wish I'd checked ahead of time, I'd have pulled a bit harder.
WARM
400m run (to the gym)
3 min AirDyne
few of each movement below
MAIN
A. Filthy Fifty. For time
{
50 Box Jump 24"
50 Jumping Pullups
50 KBS 53#
50 Walking Lunges
50 K2E
50 Push Press 45#
50 Ball Slam 30# (normally it's GHD but I guess VC doesn't have one?)
50 Wallball 20#
50 Burpees
50 DU
}
time: 28:02 (30s PR and I'm calling it good because I think the GHD's would actually take less time than the ball slams
Short run before I had to take M to a lacrosse tournament
A. Run 3.5km, ~20min, 5:05 pace
WARM
500m row
std warmup
MAIN
//This was a partner workout that, as odd man out, I did alone and just took very short breaks vs the one-partner-rests-while-other works.
A. 22min AMRAP
{
12 One Arm KBS - Left Arm 36#
8 One Arm KB Front Squat - Left Arm 36#
4 One Arm KB Push Press - Left Arm 36#
12 One Arm KBS - Left Arm 36#
8 One Arm KB Front Squat - Left Arm 36#
4 One Arm KB Push Press - Left Arm 36#
Even Rounds: 1 Block run
Odd Rounds: 20 T2B over course of 1 min
}
Total: 7 rounds + 12 KBS
WARM
500m row
std warmup
snatch drills
MAIN
A. Snatch complex - spend 15 min increasing weight
{
Hang Snatch pull
Hang Snatch high-pull
2 Hang Power Snatch
}
2x45, 2x65, 2x75, 2x85, 2x95
B. 4 rounds for time, 2 min rest b/t rounds
{
500m row
4 Hang Power Snatch 75# (Rx was 135!)
8 burpees
12 Goblet Lunge
}
time 21:40
WARM
400m run
std warmup
MAIN
A. 5 rounds, not for time
{
5x6 Benchpress (3@75, 2@95)
5x6 banded chest flys
}
B. 5 rounds, not for time
{
6 barbell row 95#
10 KB Row 2x36#
}
C. Tabata Row
total of 850m
D. Tabata DB Stepups 24", 2x25# DB
5-6 reps/round * 8 rounds
WARM
400m run (to gym)
500m row
std warmup
MAIN
A. Activation 5 rounds, not for time
{
3 Ring Dip
3 MU Transition
20 DU
}
B. For quality, 20 min cap
{
40 strict pullup or Rx+ was 30MU - I did a mix of both
every time you break:
{
50 DU
15 AirSquat
20 situp
}
}
I finished in ~16min and did 5 rounds of 1MU+6strict pullup, and 4 rounds of the other work in between.
30 pullup+5MU+200DU+60airsquat+80situp = 375 reps
WARM
std warmup
2x30s DU
clean drills
MAIN
A. Work to a heavy round of this complex:
{
PowerClean, w 2s pause above knee
Hang Power Clean
2 Front Squat
}
2x95, 1x115, 1x135, 1x155(fail)
B. (Superset w above) 4 rounds of
{
6 banded pulldown
2 kip swing
3-4 T2B
}
C. 20 min AMRAP
{
7 box jump 30"
7 PowerClean 115# (Rx was 135)
7 T2B
7 Front Squat 115# (Rx was 135)
}
6 rounds + 5 box jumps
WARM
500m row
std warmup
clean/press drills
MAIN
A. Work to a heavy triple push-press
3x45, 3x95, 3x95, 3x115, 3x135, 1x145(failed)
B. 3 rounds for time
{
25 pushpress 95# (Rx was 115#)
25 KBS 53#
}
time: 10:30
I added
C. 2 StrictMU
WARM
std warmup
clean drills
MAIN
A. 4 rounds, increasing weight as needed:
{
1 High hang shrug
1 High pull
1 Hang Power Clean
}
95, 115, 135, 135
B. Work to a heavy 3-rep Hang power Clean
135x3, 155x3, 165x1 (failed second rep)
C. Partner wod. alternate do 1 round, rest 1 round. 5 min AMRAPs (4 min work, 1 min rest), 5 total rounds (25min total)
{
3 Hang Power Clean 135#
6 burpee bar jumps
9 air squats
}
3 rounds each, per each 4 min increment, with one set falling over gap (so 14 rounds total, vs 15)
I added:
D. 2 strictMU
WARM
400m run
std warmup
3x45s DUs
MAIN
A. work to a heavy 3-rep front squat:
5x95, 4x135, 3x165, 3x185, 1x205 (quit after 1 rep - wasn't sure I'd land a second)
B. 3 rounds for time, 12 min cap
{
100 DU
25 Thruster 45#
}
time: 9:10
I added:
C. Not for time
{
2x3 chinup
2x1/side onearmchinup (assisted)
}
WARM
2 min Airdyne
std warmup
MAIN
A. 4 rounds, not for time
{
8 incline DB Benchpress 30#
16 one arm DB Row 30#
}
B. 4 rounds, not for time
{
6 Ring Pushup
8/side KB Gorilla Row 2x26#
}
C. 4 rounds, not for time
{
8/arm DB Curl 2x30#
8 DB Skullcrusher 30#
6 Bodysaws
}
WARM
3x45s DU
std warmup
deadlift drills
MAIN
A. 4 rounds, not for time
{
10 banded glute bridges
5 Deadlift
5 T2B (straight-leg as high as possible w/o bending legs)
}
95, 135, 185, 205
B. For time:
{
55 deadlift 155# (Rx was 185)
55 T2B
55 Box Jump Overs
}
13:09
WARM
std warmup
2 min AirDyne
push jerk drills 3x45, 3x95, 3x95, 2x115
MAIN
A. 5 rounds, not for time:
{
1 PowerClean
5 PushJerk
}
3 rounds at 115, 2 rounds at 135
B. 2k row for time
7:50
//vacation over. back to the box
WARM
200m run
std warmup
MAIN
A. 3x5min AMRAP, 5min rest b/t; pullup movement changes for each 5 min segment
{
16 DB Front Rack Lunge 2x30#
9 *Pullups
6 DB HangPowerClean 2x30#
}
* pullups
round 1: Burpee pullups
round 2: C2B pullups
round 3: Strict pullups
Roughly 2.5 rounds per amrap = 8 round total
A. 1 mile bike
B. 10 min (light) swim
C. 1 mile bike
D. 5 rounds, not for time
{
10 pushup
20 AirSquat
}
A. 1km run
B. 5x10 lat pulldown
C. 3x10 DB Curl 25#
D. 3x10 DB Press 25#
E. 4x5 DB Snatch 25#
F. HSHold 3x20s
G. 3x10 Hanging Leg Raise
