150731 Aspiring Champs

Warm up:
5 min DROMs
500m row
1 min jump rope
10 GHD sit-ups
10 Glute ham raises

A: Five rounds for time of:
500m row
500m run
25 box jumps
Time: 28:57

150729 Roadwork

Run 3.5 mi

150728 Invictus

Warm up:
5min DROMs

A: Overhead squat 5 x 3
work up to heavy triple
#145

B: AMRAP9
3 hang power snatch (#95)
6 overhead squats (#95)
9 over the bar burpees
12 pull-ups
Score: 2 rounds + 3 hps + 6 ohs + 9 burpees + 5 pull-ups

150727 Roadwork

Run 2.5 mi w/ Noah riding his bike.

Big weekend for my boy. Noah is now riding his bike on his own without issue. It was so nice with just the 2 of us hitting the road this morning. Couldn't have been happier when I asked if he wanted to go with me on my run and he said "yes".

150726 Invictus

Warm up:
5 min AirDyne
5 min DROMs
Burgener warm-up
Barbell complex

A: With a 1:2 work:rest, complete 3 rounds of:
1:50 Airdyne
8 Front Squats @ #145

Then...

B: With a 1:2 work:rest, complete 3 rounds of:
1:50 Airdyne
8 Thrusters @ #95

Time: 51:17

150724 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
5 rounds for time (40 min cap):
50 Double unders
4 lengths sled push #145
15 rope slam burpees
10 #50 sandbag toss over the box jump overs
Time: 38:53

150723 Roadwork

Run 3.5 mi
w/ 4 rounds of:
6 pull-ups
10 push-ups
Time: 38:03

150722 CF Open 15.4 Scaled

Warm up:
5 min AirDyne
5 min DROMs

15.4
AMRAP8
10 #95 Push-press
10 #115 Clean
Score: 2 rounds + 1 PP

150721 Road work

Run 2.5mi
w/ 10 30m hill repeats
3 x 6 pull-ups
2 x 10 push-ups

150720 Invictus

Warm up:
5 min DROMs
10 goblet squats

A: E2M12
1: 2 rope climbs
2: :45 sec L-Sit holds
3: 5 wall walks

B: AMRAP 15
600m run
15 strict pull-ups
15 #55 KB swings
Score: 2 rounds + 400m

150718 Spartan race

Ran the course in 4:15. Pace was slow with waiting for teammates and backups on the course. Obstacles were fun. Only had to do 60 burpees. Missed the spear throw and fell off the traverse wall.

150715 Invictus

Warm up:
5 min DROMs
15 KB swings

A: Cindy
AMRAP20
5 pull-ups
10 push-ups
15 air squats
Score: 8 rounnds + 5 pull ups + 10 push ups

150714 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: E2M10 (5 sets)
5 KB Clean & Press ea. side (#55)

B: EMOM15
3 Ground to overhead (#95)
6 Burpees over the bar

If you fail to complete the round in the minute, finish all reps and sit out for the remainder of the minute. Restart at the top of the following minute.

C: E2M10 (5 sets)
100m farmer carry AHAP (#55/#60)

150713 Spartan Training

run 3.5 mi in 32min

150712 Invictus

Warm up:
2 min jump rope
5 min DROMs
10 push ups
10 goblet squats
10 Good mornings

A: E2M10 Bulgarian Split squats w/ front-racked KB
1: 20# x 8
2: 35# x 6
3: 35# x 6
4: 55# x 6
5: 55# x 6

Then...
21-15-9 55# KB goblet squats

B: AMRAP 15
30 weighted box overs 35#
30 Double unders
30 DB 35# push press
Score: 2 rounds

150710 Spartan training

run 4.4 mi in 40 min

150709 Invictus

Warm up:
5 min DROMs
2 min jump rope
10 air squats

A: E2M16 (4 sets)
1: 2 weighted pull-ups, 4 strict pronated pull-ups, 6 supinated pull-ups (#20)
2: Bench press x 8 @20x1 (#135)

B: For time:
1000m row (3:30 Airdyne)
20 strict handstand push-ups (knees on box)
30 ring dips
40 push-ups
Time: 22:03

150706 Invictus

Warm up:
5 min DROMs

A: AMRAP10 1:1 work:rest
10 push press (85#)
5 over the bar burpees
Score: 5 rounds + 7 push press

Rest 5 min

AMRAP10 1:1 work:rest
150m row (:30 air dyne)
15 heavy KB swings (55#)
Score: 4 rounds + :30 airdyne + 8 KBS

150701 15.3 Open Workout (scaled)

Warm up:
5 min DROMs
100 jump ropes

WOD:
AMRAP 14
50 wall balls
200 single unders
Score: 2 rounds + 50 wall balls