Buy in:
3 x 15 35# KB swings
5 min DROMs
Conditioning:
3 rounds for time of:
500m row
25 push-ups
15 K2E
Time: 14:33
Cash out:
45#KB x 10 TGU (5 per side)
45#KB x 30 Snatch (15 per side)
Friday, November 30, 2012
Thursday, November 29, 2012
Wednesday, November 28, 2012
121128 Back Squat, Front Squat
Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
BB Gymnastics
1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.
130#
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.
155#
Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
235#
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
165#
Cash out:
5 min stationary bike
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
BB Gymnastics
1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.
130#
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.
155#
Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
235#
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
165#
Cash out:
5 min stationary bike
Tuesday, November 27, 2012
121127 Snatch, Clean & Jerk
Buy in:
5 min stationary bike
5 min DROMs
3 rounds of:
10 squats
10 push-ups
10 sit-ups
Burgener warm-up
BB Gymnastics
1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
115-125-130-140-130-115
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.
140-150-155-165-155-140
Conditioning
3 rounds for total working time of:
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 KB Swings 32/24kg (55# DB)
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 Pullups
Rest 1:1
Time:13:50
1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
115-125-130-140-130-115
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.
140-150-155-165-155-140
Conditioning
3 rounds for total working time of:
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 KB Swings 32/24kg (55# DB)
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 Pullups
Rest 1:1
Time:13:50
121125 Back Squat, Push Press & Prowler
Buy in:
5 min jump rope
5 min DROMs
Strength:
Off
Conditioning:
4 rounds for time of:
5 Back Squats @ 250/165# (195#)
10 KB Push Press @ 24/16kg (1 KB each hand) (35# DBs)
150′ Prowler Shuttle Push @ 165/125# (Tire push/pull 75'/75')
Time: 8:33
5 min jump rope
5 min DROMs
Strength:
Off
Conditioning:
4 rounds for time of:
5 Back Squats @ 250/165# (195#)
10 KB Push Press @ 24/16kg (1 KB each hand) (35# DBs)
150′ Prowler Shuttle Push @ 165/125# (Tire push/pull 75'/75')
Time: 8:33
121124 Snatch & Clean and Jerk
Buy in:
3 x 20 35# KB swings
5 min DROMs
BB Gymnastics
20 minutes to establish a 1RM Snatch. 145#
20 minutes to establish a 1RM Clean & Jerk. 185#
3 x 20 35# KB swings
5 min DROMs
BB Gymnastics
20 minutes to establish a 1RM Snatch. 145#
20 minutes to establish a 1RM Clean & Jerk. 185#
121123 Banded Deadlifts, Bench Press
Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Strength
1) Every 15 seconds for 5 minutes (21 total reps): 1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension 185# + blue band
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.
2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes. 185#
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
4 rounds of: 2 min.
ME Row for Calories -rest 1 minute 1 min. (Subbed burpees)
Wall Walks -rest 1 minute
Scores:
28/4, 23/4, 24/4, 21/4
Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) (modified w/ back extension bench. did 10 reps)
1b) 3X20 UB GHD Situps – rest 60 sec. (subbed angled bench)
5 min jump rope
5 min DROMs
shoulder mob
Strength
1) Every 15 seconds for 5 minutes (21 total reps): 1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension 185# + blue band
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.
2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes. 185#
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
4 rounds of: 2 min.
ME Row for Calories -rest 1 minute 1 min. (Subbed burpees)
Wall Walks -rest 1 minute
Scores:
28/4, 23/4, 24/4, 21/4
Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) (modified w/ back extension bench. did 10 reps)
1b) 3X20 UB GHD Situps – rest 60 sec. (subbed angled bench)
Tuesday, November 20, 2012
121120 Front Squats
Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 3 EMOM for 10min
Strength:
Front Squat 5 x 5
135-145-155-165-175
Metcon:
5 rounds for time of:
20 squats
20 push-ups
20 sit-ups
Time: 11:15
5 min jump rope
5 min DROMs
Pull-ups: 3 EMOM for 10min
Strength:
Front Squat 5 x 5
135-145-155-165-175
Metcon:
5 rounds for time of:
20 squats
20 push-ups
20 sit-ups
Time: 11:15
Friday, November 16, 2012
121116 Power Snatch, Power Clean & Jerk
Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
OHS 5x1: 115, 125, 135, 145, 155
BB Gymnastics
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly). 135#
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly). 145#
C&J's were probably too light.
Strength
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. 95#
1b) 3X8 Reverse Hypers – very heavy, rest 45 sec. modified w/ bench and blue band
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec. 40#
DB presses were too light.
Conditioning
4X400m Run – Rest 1:1 (all out efforts)
1:20, 1:30, 1:45, 1:50
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
OHS 5x1: 115, 125, 135, 145, 155
BB Gymnastics
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly). 135#
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly). 145#
C&J's were probably too light.
Strength
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. 95#
1b) 3X8 Reverse Hypers – very heavy, rest 45 sec. modified w/ bench and blue band
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec. 40#
DB presses were too light.
Conditioning
4X400m Run – Rest 1:1 (all out efforts)
1:20, 1:30, 1:45, 1:50
Wednesday, November 14, 2012
121114 Double Unders, HSPUs
Buy in:
5 min jump rope
5 min DROMs
shoulder mob
back squat 1-1-1-1-1 (135-185-225-255-275)
Metcon:
7 minute AMRAP of:
50 Double-Unders
15 HSPU (scaled w/ step under head)
Score:
1 round + 50 DUs + 5 HSPU
Cash out:
1mi run
10min walk
5 min jump rope
5 min DROMs
shoulder mob
back squat 1-1-1-1-1 (135-185-225-255-275)
Metcon:
7 minute AMRAP of:
50 Double-Unders
15 HSPU (scaled w/ step under head)
Score:
1 round + 50 DUs + 5 HSPU
Cash out:
1mi run
10min walk
Tuesday, November 13, 2012
121113 Squats, Snatch, C&J off Boxes
Buy in:
5 min stationary bike
5 min DROMs
Burgener warm-up
BB Gymnastics
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.
135# (baseline)
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
185# (baseline)
Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.
250# was a guesstimate since I haven't done a 1RM HBBS. Weight seemed about right though.
2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.
175#
Metcon:
Off
5 min stationary bike
5 min DROMs
Burgener warm-up
BB Gymnastics
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.
135# (baseline)
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
185# (baseline)
Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.
250# was a guesstimate since I haven't done a 1RM HBBS. Weight seemed about right though.
2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.
175#
Metcon:
Off
Monday, November 12, 2012
121111 Burpees, KBS, Pullups and Thrusters
Buy in:
800m run
5 min DROMs
hip and shoulder mob
KB swings and snatches
Metcon:
3 rounds for time of:
50′ Burpee Broad Jump
20 KBS 32/24kg (70# DB)
15 C2B Pullups
10 Thrusters 135/95# (95#)
Time: 18:48
Cash out:
20 Rotational Medball (20#) tosses
20 Medball (20#) situps
800m run
5 min DROMs
hip and shoulder mob
KB swings and snatches
Metcon:
3 rounds for time of:
50′ Burpee Broad Jump
20 KBS 32/24kg (70# DB)
15 C2B Pullups
10 Thrusters 135/95# (95#)
Time: 18:48
Cash out:
20 Rotational Medball (20#) tosses
20 Medball (20#) situps
Friday, November 9, 2012
121109 Snatch, Clean & Jerk
Buy in:
5 min jump rope
Hip and shoulder mob
Burgener warm-up
BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.
Snatch (based on 150#): 120, 125, 135, 140, 135, 125
Clean & Jerk (based on 205#): 150, 165, 175, 185, 175, 165
Metcon:
Off
Barbell work felt great today. Not a single miss. Every snatch seemed to float right into the slot.
5 min jump rope
Hip and shoulder mob
Burgener warm-up
BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.
Snatch (based on 150#): 120, 125, 135, 140, 135, 125
Clean & Jerk (based on 205#): 150, 165, 175, 185, 175, 165
Metcon:
Off
Barbell work felt great today. Not a single miss. Every snatch seemed to float right into the slot.
Thursday, November 8, 2012
121108 Active Recovery
Row 5K
Time: 21.08
10 45# KB Turkish Getup (5 per side)
15 45# KB swings
20 45# KB snatch (10 per side)
12 bar dips
Time: 21.08
10 45# KB Turkish Getup (5 per side)
15 45# KB swings
20 45# KB snatch (10 per side)
12 bar dips
Wednesday, November 7, 2012
121107 1RM Jerk
BB Gymnastics
20 minutes to establish a 1RM Jerk.
215# (split)
Conditioning
5 Rope Climbs 15′ (subbed towel pull-ups 5:climb)
20 Wall Ball 20/14# (subbed 2x10#DB thruster)
5 Hang Squat Snatches 155/105#
4 Rope Climbs 15′
20 Wall Ball 20/14#
4 Hang Squat Snatches 155/105#
3 Rope Climbs 15′
20 Wall Ball 20/14#
3 Hang Squat Snatches 155/105#
2 Rope Climbs 15′
20 Wall Ball 20/14#
2 Hang Squat Snatches 155/105#
1 Rope Climbs 15′
20 Wall Ball 20/14#
1 Hang Squat Snatches 155/105#
For time.
Time: 21:32
Was without some equipment today so I had to sub some things. Towel pull-ups smoked my grip. Took a few reps of the snatch to hit my groove. 1st rep failed. Once I got to the second round they were UB each round.
20 minutes to establish a 1RM Jerk.
215# (split)
Conditioning
5 Rope Climbs 15′ (subbed towel pull-ups 5:climb)
20 Wall Ball 20/14# (subbed 2x10#DB thruster)
5 Hang Squat Snatches 155/105#
4 Rope Climbs 15′
20 Wall Ball 20/14#
4 Hang Squat Snatches 155/105#
3 Rope Climbs 15′
20 Wall Ball 20/14#
3 Hang Squat Snatches 155/105#
2 Rope Climbs 15′
20 Wall Ball 20/14#
2 Hang Squat Snatches 155/105#
1 Rope Climbs 15′
20 Wall Ball 20/14#
1 Hang Squat Snatches 155/105#
For time.
Time: 21:32
Was without some equipment today so I had to sub some things. Towel pull-ups smoked my grip. Took a few reps of the snatch to hit my groove. 1st rep failed. Once I got to the second round they were UB each round.
121106 Outlaw Open Workout #3
5 minutes to establish a Max Height Box Jump.
-then (no break)
12-9-6 of:
Muscle-Ups (blue bands)
Front Squats @ 250# (170#)
For time.
Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats. -then (immediately at completion of the WOD, or when the 10 minute cap is reached)
5 minutes to establish a Max Height Box Jump.
Scores:
Box Jump 1 43" (PR)
Hit time cap. Completed through 6 muscle ups
Box Jump 2 46" (PR)
12-9-6 of:
Muscle-Ups (blue bands)
Front Squats @ 250# (170#)
For time.
Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats. -then (immediately at completion of the WOD, or when the 10 minute cap is reached)
5 minutes to establish a Max Height Box Jump.
Scores:
Box Jump 1 43" (PR)
Hit time cap. Completed through 6 muscle ups
Box Jump 2 46" (PR)
Monday, November 5, 2012
Personal Records
Weighted Pull-up
1RM(130526: 50)
Power Clean
3RM(121104: 185)
Push Press
1RM(121104: 165)
Ring Dips
(121104: 12)Box Jump
(121106: 46")Split Jerk
1RM(121013: 215#)
Snatch
1RM(120905: 150)
Clean & Jerk
1RM(121018: 205, 130308: 210)
Bench Press
1RM130114: 225
130430: 230
130514: 235
140806: 220
Shoulder Press
1RM140809: 150
Rowing
5K(130131: 21:30)
Double Unders
(130311: 30, 130315: 43)Front Squat
1RM(130315: 215)
High Bar Back Squat
1RM130430(a2g legit): 230
130913: 240
140804: 270
Deadlift
1RM140808: 335
Amanda
140905: blue band, 95#=6:49Helen
140912: 11:51121104 800m & maxes
Buy in:
foam rolling
KB swings
shoulder mob
power clean practice
Strength:
Off
Metcon:
12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes:
Establish a 3RM Power Clean.
12 minutes to: Run 800m – for time.
With the remainder of the 12 minutes: 3 attempts, for total reps, of UB Ring Dips.
Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.
12 minutes to: Run 800m – for time.
With the remainder of the 12 minutes: Establish a 1RM Push Press.
Scores:
Rd 1: 3:30, 185#
Rd 2: 3:40, 28
Rd 3: 3:45, 165#
foam rolling
KB swings
shoulder mob
power clean practice
Strength:
Off
Metcon:
12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes:
Establish a 3RM Power Clean.
12 minutes to: Run 800m – for time.
With the remainder of the 12 minutes: 3 attempts, for total reps, of UB Ring Dips.
Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.
12 minutes to: Run 800m – for time.
With the remainder of the 12 minutes: Establish a 1RM Push Press.
Scores:
Rd 1: 3:30, 185#
Rd 2: 3:40, 28
Rd 3: 3:45, 165#
Friday, November 2, 2012
121102 KBS, Squat Clean Thrusters & Burpees
Buy in:
5 min jump rope
5 min DROMs
Hip and shoulder mob
Strength:
Off
Metcon:
5 rounds for total time of:
30 KBS 24/16kg (50#DB)
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
Time: 40:50
Did this again out of guilt for not doing the whole thing yesterday. And I was right: 5 rounds was pretty awful.
Thursday, November 1, 2012
121101 KBS, Squat Clean Thrusters & Burpees
Buy in:
5 min stationary bike
Strength:
Off
Metcon:
5 rounds for total time of:
30 KBS 24/16kg (50#DB)
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
Time: 18:35
Only had time for 3 rounds and that was bad enough. 5 would have been awful.
5 min stationary bike
Strength:
Off
Metcon:
5 rounds for total time of:
30 KBS 24/16kg (50#DB)
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
Time: 18:35
Only had time for 3 rounds and that was bad enough. 5 would have been awful.
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