2022-01-31 WoD

 WARM
400m run
750m row
std warmup
clean drills

MAIN

A. Continuing SquatClean strength cycle. Same progression as last week, adding a few pounds
{
warm: 5x95, 4x105, 3x115
main: 3x125, 2x135, 1x145, 1x145, 1x155, 1x165
}

B. (superset w above) strict C2B pullup
{
6, 5, 4, 3, 3
}

C. 8min AMRAP
{
8 Front Rack Lunge 95# (Rx was 115)
8 Bar-facing Burpees
}
6 rounds (went 20s over)

I Added:

D. 2 HSHold, for balance

2022-01-30 WoD

 A. Run 5.02km; 27:48; 5:32 pace

2022-01-29 WoD

WARM
400m run
std warmup
2 rounds
{
400m run
10 banded GoodMornings
10 Air Squats
10 banded OHPress
2 pullups
}

MAIN

A. Partner workout. 22min AMRAP. divide work as desired with one partner working, one resting except where noted. At 4 min, 10 min, 14 min, stop and do supplemental items below
{
80 Goblet Squat (40 each, 25+15) 53#
60 DB OA CJ 50# (3x5/side, each)
40 pushup (2x10 each)
20 chinup (2x5 each)
}
supplementals:
4 min: 50 burpees (25 each, 15+10)
8 min: 50 cal row (25 each)
12 min: 2 block run

Made it through 2 full rounds, plus 15 goblet squats (I did 5 of those)

2022-01-28 WoD

 WARM
400m run
400m row
std warmup

MAIN

A. pullup progression cont'd. 
6 C2B pullup, 5, 4, 3, 2

B. (superset w above) 5 rounds for quality
{
3 ring dips
30 DU
3 ring kip swings
}

C. 18min AMRAP
{
10 Ring Dip
1 RingMU
50 DU
50 box stepup 24"
}
3 rounds + 1 MU + 10 Ringdip + 20 DU

2022-01-27 WoD

 WARM
400m run
1 min DU
std warmup

MAIN

//all the below were 3-4 rounds - I did 3 rounds each as I had to leave early for a work meeting

A. 3 rounds for quality
{
60' backward sled drag 275#
60' FR KB Lunge 36#
}

B. 3 RFQ
{
6 KB FR Cossack Squat (left) 36#
8 KB OH Press 36#
6 KB FR Cossack Squat (right) 36#
8 KB OH Press 36#
}

C. 3 RFQ
{
8/side half-kneeling Landmine Row 60#
10 banded OHPress
}

2022-01-25 WoD

 WARM
400m run
3 rounds
{
10 banded Goodmornings
10 bootstrappers
250m row
}
Deadlift drills

MAIN

A. Build to a heavy 4-5 rep Deadlift
5x95, 5x135, 5x185, 5x225, 5x255, 4x285

B. (Superset w above). 5 x 3 tempo pushups

C. 20 min EMOM
{
Min 1: 6 Deadlift 185# (Rx was 205)
Min 2: 15 pushup (did 10+5)
Min 3: 400m run
Min 4: Rest
}

2022-01-24 WoD

 WARM
400m run
500m row
std warmup
clean drills, empty bar

MAIN

A. Progression on Squat Clean strength cycle
{
5 x 75(45%), 5 x 85(50%), 5 x 95(60%), 
2 x 105(70%), 2 x 115(80%),
3x1 x 135(80%), 1x145 (85%)
}

B. Pullup progression on strength cycle.
Prev max UB C2B was 7 reps, so (superset w above) did the following:
6 UB C2B pullup
5 UB C2B pullup
4 UB C2B pullup
3 UB C2B pullup
2 UB C2B pullup

C. For time, 10 min cap
{
5 HangPowerClean 95# (Rx was 135#)
10 wallball 14# (Rx was 20#)
15 HangPowerClean 95# (Rx was 135#)
20 wallball 14# (Rx was 20#)
25 HangPowerClean 95# (Rx was 135#)
30 wallball 14# (Rx was 20#)
2 block medball run 14# (Rx was 20#)
}
time: 11:20

2022-01-23 WoD

 Sunday open gym - so did programming myself

WARM

std warmup
500m Row
clean drills
2x5 ring pullup

MAIN

A. Work to a 135 Power Clean + Push Jerk
5x45, 4x95, 3x115, 2x135

B. 10 Rounds for time:
{
1 strict MU
2 strict HSPU
3 PowerClean + Push Jerk
}
time: 16:45

C. Heavy CJ:
2x155, 1x165, 0x175 (failed)

2022-01-22 WoD

 Short run, tight on time:

A. Run 3km, ~15min

2022-01-21 WoD

WARM

400m run
2min Airdyne
std warmup

MAIN

A. activation, 4 rounds, not for time
{
5 ring mu transition (w feet on ground)
8 ring kip swings
30 DU
10 DB OH press 2x (20, 25, 30, 30)
}

B. 5 rounds for time
{
500m row
1 strict MU + 4 burpee pullup (Rx was one or the other, but I did a mix)
70 DU
}
time: 25:30

2022-01-20 WoD

 WARM

std warmup
400m run
45s SU
2x45s DU

MAIN

A. Work to a heavy 5-rep front squat
5x45, 5x95, 5x135, 5x165, 3x185

B. 5 rounds, not for time
{
5 banded Goblet Squat 36#
5/leg jumping bulgarian squat
}

C. 5 rounds, not for time
{
25' sled push 135#
25' broad jumps
}

D. 5 rounds, not for time
{
50' plate carry w arms at 90-degrees
8 DB Hammer Curl 2x30#
8 towel barbell row
}

2022-01-19 WoD

 WARM
400m run
deadlift warmup
std warmup (short)

MAIN

A. Build to a heavy single Deadlift
5x95, 5x135, 4x185, 3x225, 2x255, 1x275, 1x295

B. (superset w above)
10 kip swings or 3 T2B

C. 20min AMRAP
{
1 Deadlift @ 275 (Rx was 225, Rx+ was 315)
10 T2B (1st set UB, all others 7+3)
15 pushups
}
Finished 10 rounds, but went 15s over

2022-01-18 WoD

 WARM

4 rounds, not for time
{
1 Wallwalk
1 HSHold
2x20m shuttle sprint
10 KBS 53#
5 cal Airdyne
15s plank
}

MAIN

A. 25 min EMOM
{
min 1: 4x20m shuttle sprint
min 2: 20 KBS 53#
min 3: 3 wallwalk
min 4: 8 cal Airdyne
min 5: 30s plank
}

2022-01-17 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy Front Squat -or- Squat Clean (I chose latter)
5x45, 5x95, 4x115, 3x135, 2x155, 1x165

B. (Superset w above) max rep of pullups or C2B pullups or false grip ring pullups
warm: 3 strict pullup, 5 kipping pullup
main: 7 UB strict C2B Pullup
after: 2 false-grip ring pullup, 1 RingMU

C. 8 min AMRAP. 3,6,9... etc
{
(from floor) FrontSquat 135# (Rx was 105#)
C2B pullups (Rx was regular pullups)
}
got 3,6,9,12 done, and 7 Front Squats (127 reps)

2022-01-16 WoD

 A. full day of snowboarding

2022-01-15 WoD

 WARM
std warmup
3x300m row
deadlift warmup
5x45, 5x135, 5x185, 3x210

MAIN

A. Partner workout. 5 rounds for time
{
500m row (250m each)
2x5 deadlift each 205# (225 was Rx)
20 syncro wallball 14# (Rx was 20#)
}
21-ish minutes

2022-01-14 WoD

 WARM

400m run
std warmup
snatch drills

MAIN

A. 14 min work on snatch complex:
{
snatch grip deadlift to above the knee, 2s pause
hang power Snatch
}
3x45, 3x65, 3x75, 3x95

B. (superset w above) gymnastic drills:
{
10s bar hang
2s/arm one arm bar hang
hollow hold w PVC
superman w PVC
10 kip swings
}

C. 17 min AMRAP
{
1 block run
5 Hang PowerSnatch 75# (Rx was 135!)
10 T2B
15 AirSquats
}
6 rounds + 2 PowerSnatch

2022-01-13 WoD

 WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
10 DB Benchpress 2x30#
immediately into:
UB pushups to fail
90s rest
}
pushups: 10, 8, 6, 4, 4

B. 5 rounds, not for time
{
8 horizontal low-bar row
10/arm DB Row 30#
90s rest
}

C. 5 rounds, not for time
{
6 barbell curl 65#
10 banded curl
90s rest
}

I added:

D. 3 HSHold ~10s each

2022-01-12 WoD

WARM
400m run
std warmup
pushpress drills

MAIN

A. Work to a heavy 3-rep pushpress
5x45, 4x95, 3x115, 3x135, 0x155(fail), 1x145 (failed second rep)

B. (superset w above) 20 DU

C. 4 rounds for time:
{
12 PushPress 115# (Rx was 15 reps)
15 burpees
50 DU
}
time: I forget! Was maybe... 13min?

2022-01-11 WoD

WARM
std warmup

MAIN

A. work to a heavy 3-rep Front Squat w 3sec pause at bottom:
3x95, 3x115, 3x135, 3x155

B. (superset w above) 3 strict C2B pullups

C. 15 min EMOM
{
min 1: 12 pullups
min 2: 6 front squat 135# (Rx was 8 reps)
min 3: rest
}

2022-01-10 WoD

 WARM
500m row
std warmup
clean drills

MAIN

A. activation. 4 RFQ
{
5-7 cleans - building
3-5 Ring dips
}
7@45, 5@95, 5@115, 3@135

B. "Elizabeth" - 21-15-9
{
PowerClean 95#
Ring Dip
}
Time: 7:20 (scaled)

Looked it up afterward, and as I remembered (but coach said otherwise), Rx is 135#, and squat cleans.

2022-01-09 WoD

 A. Run 4.82km, 25:25, 5:17 pace (probably a bit faster as I fiddled w phone a bit at the start)

2022-01-08 WoD

WARM
std warmup

MAIN

A. Work to a heavy 5-rep front squat
5x45, 5x95, 5x135, 5x155

B. Partner workout - For time, divide reps any way, but finish one movement before moving to next:
{
30 + 25 + 20 + 15 + 10 + 5 of
{
Front Squat 135#
Pullup
}
at every "+" above, do one of:
600m run together
50 cal Airdyne (25 each)
1000m row (I did 600, partner 400)
200 DU each
}
We got through the set of 15, with each of the extra movements, but only 40 DU, before hitting (24 min) time cap

2022-01-07 WoD

 WARM
std warmup
clean & jerk drills

MAIN

A. 4 min AMRAP, four times, with 2min rest b/t rounds.
rep scheme: 3, 6, 9,.... until time elapsed. Restart at beginning of each 4 min set
{
Burpee Bar Jump
Hang Power Clean + Push Jerk
T2B
}
round 1: 3,3,3, 6,6,6, 9,9,6 = 51 reps
round 2: 3,3,3, 6,6,6, 9,9,9 = 54 reps
round 3: 3,3,3, 6,6,6, 9,9 = 45 reps
round 1: 3,3,3, 6,6,6, 9,5 = 41 reps

2022-01-06 WoD

 WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
6 pendlay row 95#
30s max effort strict chinups (did 8-10/round)
Banded lat pulldown
}

B. 3 rounds, not for time
{
6 KB FrontSquat w 2 sec pause at bottom (36# KB on left FR)
10 Bulgarian Split Squat (left side)
6 KB FrontSquat w 2 sec pause at bottom (36# KB on right FR)
10 Bulgarian Split Squat (right side)
}

C, 3 rounds, not for time
{
2-length 135# sled push
10/arm One Arm Ring Rows
}

2022-01-05 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. For time:
{
200 DU
150 situp
100 pushup

break up in any way.
20 cal row at start, and every 5 min
}
time: 17:10
4 rows (At start, 5:00, 10:00, 15:00)

2022-01-04 WoD

 WARM
400m run
std warmup
deadlift drills

MAIN

A. Handstand skill work
did about 12 min of HSHolds, for balance

B. Deadlift 3x4 reps at 323x tempo
warm: 4 @ 95, 4@135, 4@185
main: 3x4 @ 205

C. 18 min EMOM (so, 6 rounds total)
{
min 1: 4 strict HSPU (did 5 reps on last 3 rounds)
min 2: 4 deadlift @ 205# (Rx was 255)
min 3: 6 box jump 30"
}

2022-01-03 WOD

 WARM
400m run
3 min AirDyne
std warmup
clean drills

MAIN

A. work to a moderate-heavy version of complex below:
{
1 Hang Extension
2 Squat Clean
1 Hang Squat Clean
}
2x95, 2x115, 1x135, 1x155

B. (superset w above) pullup warmup/skillwork
{
10 banded lat pulldowns
5 kip swings
3 kipping pullups w slow negative
}

C. "Fran" - 21-15-9 of
{
Thruster 95#
pullups
}
time: 7:06.
45s worse than my PR (4.5 years ago), but WAY better than the ~11min of Jan-21. So, progress. 

2022-01-02 WOD

 Short Sunday run because it was miserable out (wimp!)

A. Run ~3km; ~14min; ~4:45 pace