2022-12-31 WoD

Travel workout while in Toronto visiting family.

WARM
2 min Airdyne
light stretching

MAIN

A. 3x6 DB Filly Press 30#

B. Deadlift - work to a heavy 1 rep
10x95, 8x135, 6x185, 4x225, 3x275, 1x315fail, 1x305

C. SkullCrushers
3x8@50#

D. 1,2,3,4,5,4,3,2,1 (25 total) of
{
strict chinup
hanging leg raise
}

E. 3x3 IYT's 2x10#

F. 5 rounds, not for time
{
1 HSHold ~10s
5 pushups
}

2022-12-30 WoD

 //Travelling to see family. bought passes to a local gym w my kid

WARM
3 min Airdyne
std warmup

MAIN

A. Work to a heavy 3-rep back squat
10x45, 8x95, 6x135, 5x155, 5x175, 5x185, 4x205, 3x225

B. (superset w above) 5x3 strict pullup

C. 4x5 OHPress
45, 65, 75, 95

D. 3x10/side DB Curl
25#, 30#, 35#

E. 3x8 DBBench
25#, 35#, 45#

F. 5 HSHold

G. 4x3/side DBSnatch
45, 55, 65, 75(failed right side only)

H. Work to a heavy Power Clean
8x45, 5x95, 5x115, 4x135, 3x155, 2x165, 1x175(failed)

2022-12-29 WoD

 A. Run 4.1km. ~5:25 pace

2022-12-28 WoD

WARM

400m run
std warmup


MAIN

A. 3 rounds, not for time
{
5/side Kneeling Filly Press w 30#DB and 35#KB
5 Seated Box Jump 24"
}

B. 5 rounds for time
{
3 block run
15 S2O (PushPress) 75#
15 box jump over 24"
}
time: 22:48

2022-12-27 WoD

WARM
400m run
200m row
std warmup
clean drills

MAIN

A. Work to a heavy complex of
{
Squat Clean
Hang Squat Clean
Front Squat
}
2x45, 2x95, 2x115, 1x135, 1x155

B. (superset w A) 5 rounds
{
1 scap pullup
1 half-pullup
1 strict pullup
}

C. 14 min AMRAP
{
4 Squat Clean 135 (Rx was 5 reps at 115, hang squat clean - I mixed it up a bit)
10 C2B Pullup (This was Rx+ option - Rx was regular pullup)
30 situps (This was Rx+ option - Rx was 20 reps)
}
4 rounds + 2 squat cleans

2022-12-26 WoD

 Gym closed so did a run (something I should be doing more of!)

A. Run 5.0km; 27:47; 5:34

2022-12-23 WoD

WARM
400m run (in the coooolllddd)
500m row
std warmup

MAIN

A. Skill work 3 rounds, not for time
{
3 Seated Box Jump
2 strict pullups (tempo)
2 dips (tempo)
}

B. 15 min AMRAP (did mix of Rx,Rx+)
{
2 RingMU
2 strict pullup
4 pushups
12 box jumps 24"
18 situp
}
6 rounds + 1 MU

2022-12-22 WoD

WARM
400m run
std warmup
2 rounds:
{
10 benchpress 45#
10 goodmorning w barbell
10 barbell row 45#
}

MAIN

A1. Work to a heavy 3-rep benchpress
10x75, 8x95, 6x115, 4x135, 3x155, 3x185(w spot)

A2. 3 rounds, not for time
{
10 reps floor benchpress 95#
20 band pull-aparts
}

B. 3 rounds, not for time
{
6 barbell glute bridge 135#
10 barbell row 95#
}

C. For time (but I forgot to record  the time) unpartitioned
{
100 banded good morning (green band - thicker)
100 banded tricep pulldown
100 banded curls
}

2022-12-21 WoD

WARM
400m run
std warmup
SU practice
CrossOver practice

MAIN

A. 5 rounds, each for reps. 3min working, 2 min rest
{
10 cal AirDyne (Rx was 12)
20 DB Snatch 35# (Rx was 50#)
max reps cross-overs in remaining time to 3:00 mark*
}
*mine were 1 SU, 1 Cross-over, then stop, and repeat. Still learning the movement. Did a couple 2x reps

Reps: 42, 45, 52, 52, 52

2022-12-20 WoD

WARM
400m run
std warmup

3 rounds, not for time
{
8 KBS 35#
8 KB Deadlift 35#
8/side KB PushPress 35#
}

MAIN

A. For time: 10,9,8...1 of
{
KB Goblet Squat 53#
Burpee bar jump
}
time: 7:30

B. Work to a max 3 rep back squat
5x45, 5x95, 4x115, 3x135, 3x155, 3x185, 3x205, 3x225

2022-12-19 WoD

WARM
400m run
std warmup
clean/jerk drills

MAIN

A. Work to a heavy 3-rep push jerk
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 2x165

B. Superset w above 
8 banded chinup

C. 5 rounds for time
{
1/2 PowerClean 115#
7 PushJerk 115#
10 strict chinup
}
time: 9:30

2022-12-18 WoD

 //light workout on a Sunday, just to get some movement in

WARM
400m run
light stretching
clean drills

MAIN

A. Work to a heavy Squat Clean + Push Jerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w above) HSHold
5x~10s

C. (Superset w above) Strict pullups
5-4-3-2-1

D. 3 rounds, not for time
{
2 PowerClean + PushJerk 155
1 RingMU
2 Strict HSPU
}

2022-12-17 WoD

WARM
400m run
std warmup
2 block run
several of movements below

MAIN

(Did a 'white elephant gift exchange' where all the gifts were random partner-workouts written on folded pieces of paper. This is the one we got)

A. 18min AMRAP
{
3 block run (together)
30 KBS 53# (15 each, w rest)
30 pullups (15 each, w rest)
}
3 full rounds + run portion of 4th round.

2022-12-16 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. work to a heavy-ish complex
{
Snatch Hang High Pull
Hang Power Snatch
OH Squat
}
1x45, 2x65, 2x75, 1x85, 1x95

B. 5 min emom
{
3 Hang Power Snatch 75#
2 OHSquat 75#
}

C. for time:
{
3 block run
15 Hang Power Clean* 95#
15 Front Squat* 95#
15 burpee pullup
15 Hang Power Clean* 95#
15 Front Squat* 95#
3 block run
}
time: 11:58
* subbed these for the Rx Hang Power Snatch and OHSquat

2022-12-15 WoD

WARM
400m run
std warmup

MAIN

A1. Benchpress:
3x10 at light weight (45, 75, 75), then
9-7-5-7-9 at 95#

A2. (Superset w A1) 5 sets strict chinups 7-6-5-4-3

B. 3 rounds, not for time
{
down & back sled push 160#
30s max effort pushups (~14)
30s max effort ring rows (~12)
}

C. 3 rounds, not for time
{
down and back carry (36# KB in front rack, 36# KB farmer carry)
8 wide grip pendlay row
}

D. 3 rounds, not for time
{
10s Hanging L-Sit 
10s mountain climbers
10s Left side plank
10s mountain climbers
10s Right side plank
}

2022-12-14 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy 5 rep OHPress, then 3x3 OHPress w 3s negative
5x45, 5x65, 5x75, 5x85, 5x95
3x5 @ 95, w 3 sec negative

B. (superset w A) 3x5/side box stepups 2x25#

C. 3 rounds (was 4, but I had to leave early), each for time, 90s rest b/t
{
500m row
9 DB S2O (left)(pushpress) 35# (Rx was 50#)
10 reverse DBLunges 2x35#
9 DB S2O (right)(pushpress) 35# (Rx was 50#)
10 reverse DBLunges 2x35#
}
times: 3:27, 3:30, 3:28

2022-12-13 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy complex:
{
Hang Clean High Pull
Clean High Pull
Power Clean
}
2x45, 2x95, 2x115, 2x135, 2x155, 1x165 

B. (superset w above) 4 rounds of
{
3 seated leg raise
4 SL straight-leg T2B
}

C. 12 min AMRAP. 2,4,6...(add 2 each round)
{
PowerClean
Burpee Bar Jump
T2B
}
2,4,6,8,10 and then 12 power cleans and 4 burpees = 106 reps

2022-12-12 WoD

WARM

400m run
2 block run
std warmup
2 rounds
{
10 wallball
3 box jumps
8 RingRows
30s Row
}

MAIN

A. 3x5 Front Squat, moderate heavy
5 x 95/115/135

B. 3 rounds for time, 25min cap
{
5 block run buy-in
3 rounds:
{
30 wallball
5 MU (Rx was 22 pullups, Rx+ was 7MU, so somewhere in between)
10 Box Jump Over
}
3 block run cash-out
}
time: 20:23

2022-12-09 WoD

 WARM
400m run
std warmup

MAIN

A. Work to a heavy version of complex below
{
Clean High Pull
Power Clean
Push Jerk
}
2x95, 2x115, 2x135, 1x155, 1x165

B. (Superset w above)
4x3 Seated Leg Raise

C. 4 rounds (was 12 min amrap, but had to leave for travel reasons)
{
2 Clean & Jerk 155#
4 burpee bar jump
6 T2B
}
4:55

2022-12-08 WoD

WARM 
400m run
500m row
std warmup

MAIN

A. Work to a heavy 3-rep OHPress
5x45, 4x65, 3x75, 3x85, 3x95, 3x105, 1x115(fail)

B. 3x6 Bradford Press (OH press, lower to back of neck, then back again)
3x6 @ 65#

C. 3 rounds, not for time
{
6/leg Bulgarian Split Squat w 35# KB
8 DB bent over row 2 dumbells
8 DB bench press
}
2x 35#, 40#, 45#

D. 3 rounds not for time
{
Down and back sled pull ~130#
}

2022-12-07 WoD

WARM
400m run
std warmup

MAIN

A. Activation, 5 rounds
{
Row: 2 x 3-3-3 pulls (arm only, arm/hip, arm/hip/leg)
30s DU practice
30s hollow rocks
}

B. 28min EMOM (7 rounds)
{
Min 1: 30 DU
Min 2: 12 cal row
Min 3: 6.5 length shuttle run
Min 4: Rest
}

2022-12-06 WoD

WARM
400m run
900m row
std warmup

MAIN

A. 3 rounds, not for time
{
benchpress (1x12x95#, 1x8x135#, 1x8x135#)
DBRDL (3x12 w 2x35#)
}

B. 10 min AMRAP
{
15 SDHP 75# (Rx was 95#, did 1st round at 95)
20 pushups
}
5 rounds even

2022-12-05 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy 5-rep front squat (clean from floor)
75, 95, 115, 135, 155, 165(1 messy squat clean only)

B. (superset w above) 5 rounds of
{
3 kip swing
3 pullup
3 C2B pullup
}

C. For time: 15-12-9-6-3 of
{
Front Squat 115# (Rx was 145(!))
C2B pullups (Rx+ option)
}
time: 8:05

2022-12-04 WoD

 //slow sluggish run - first in a while of any distance

A. Run 5.3km; ~5:30 pace

2022-12-03 WoD

 //quick travel workout in hotel gym

A. Run 5 min (~1k)

B. 10,8,6,4,2 of (30 reps each)
{
Strict HSPU (half the number)
DB Snatch 50#
ShrimpSquat
DBTricep Extension 40#
DB Curl 2x30# (double the number)
Pushup
Situp
AirSquat
}

2022-12-01 WoD

 //quick travel workout while travelling on business

A. 10,9,8...2,1 of
{
AirSquat
Pushup
Situp
}