Strongest Guy on my Block 4

Tues
Warm up stuff
WOD 25 min AMRAP
500 meter row
50 jump ropes
20 walking lunges
10 hollow rocks
6 rounds +200 meter row

Thurs
Warm up stuff
WOD #1
10 min
400 meter run
Remaining time AMRAP
15 sit-ups
45 DB each hand 18” box step ups X 10
5 strict pull ups
Completed 4 rounds + 15 sit-ups
Rest 2 min and repeat above
Completed 4 rounds + 15 sit-ups on repeat
WOD #2
6 min AMRAP
35 KB Bottoms up 50 meter walk each arm
70 KB suitcase carry 100 meter each arm
4 rounds plus bottoms ups carry


Fri
I know I said I was done for the year well NM.

Warm up stuff
Strength
Back wide stance box squat
135 X bunch
225 X bunch
Working set with 60 sec between sets
275 X 6 X 3
DL for speed 30 sec rest between sets
275 X 6 X 1
Sitting dynamic box jumps
Sitting from a 16” box jumping to a 30” X 25
WOD for time
55 KB X 60 walking lunges
55 KB X 60 Sumo DL High pull
4:10

1 Like

**Tues
Warm up stuff
12 days of Christmas WOD
1 X 95 sumo DL high pull
2 X 95 thrusters
3 X 95 MP
4 X 95 power clean
5 X 95 power Snatch
6 X 55 KB swings
7 X pull-ups
8 X knees to elbows
9 X 20 MB wall balls
10 X jump rope double
11 X burpees
12 X 45 plate over head walking lunges
30 min
Just like the song 1: 2,1: 3,2,1: 4,3,2,1: etc **

Thurs
Warm up stuff
EMOTM 20 min
100 meter sprint
WOD
40 KB bottoms up carry 50 meters each arm
95# suitcase carry 100 meters each arm
10 sec plank left side
10 sec plank
10 sec plank right side
4 rounds 10 min

Fri
Warm up stuff
Strength
Elevated sumo DL off 25# plates
135 X bunch
225 X 4
315 X 3
385 X 1
405 X 1
WOD 5 rounds for time
100 jump ropes
55 KB X 20 kB Swings
10 X 24” burpees box jumps
14:22

Tues
Warm up stuff
Tabata 20:10
8 rounds per movement
55 KB X KB swings = 80 Total
Rest 60 sec
35 DB X 20” box alternating step ups = 48
Rest 60 sec
Kcal row = 54
Rest 60 sec
Sit-ups = 80
Rest 60 sec
Jump ropes = 400
Rest 60 sec
Mountain climbers = 160
Total 822 reps

Wed
Warm up stuff
Close grip bench
Rep 2:10 sec pause: rep 2: 10 sec p: rep 2
135
165
185
205
205
WOD
AMRAP 12 min
5 strict pull ups
50 DB X 12 alternating arm Snatch
200 meter run
5 rounds plus 5 Snatch

Thurs
Warm up stuff
Skill work
Snatch hang complex
High, mid-thigh, below knee
95 X 3 sets
115 X 2 sets
135
WOD
With partner each partner does reps other rests
30 sec squat thrusts
Turkish get ups 1 each arm (45 KB)
12 ring rows
5 rounds 17 min

Fri
Warm up stuff
Strength
EMOTM 5 min
185 X 2 full clean and 1 Jerk
EMOTM 3 min
205 X 1 full clean and 1 Jerk
WOD
225 X 55 DL
20 MB X 55 wall balls
55 kcal row
10 HSPU
13 min

Mon
Warm up stuff
Strength
Good mornings
155 X 5 X 5
WOD
5 min
750 meter row
Rest of time remaining
155 X squat clean as many as possible
Did 13
Rest 5 min
5 min
750 meter row
Rest of time remaining
155 X squat clean as many as possible
Did 13

Tues
Warm up stuff
Filthy 50 WOD
50 X 24” box jumps
50 pull-ups
50 X 40 KB swings
50 X walking lunges
50 X hanging knees to elbows
50 X 45 BB MP’s
50 Superman’s
50 X 20 MB wall balls
50 burpees
50 jump ropes X 2
26:35


Did with 50 DBs

Fri
Warm up stuff
EMOTM
Min 1
185 X 2 full clean + 1 Jerk
Min 2
185 X 2 full clean + 1 Jerk
Min 3
195 X 2 full clean + 1 Jerk
Min 4
205 X 2 full clean + 1 Jerk
EMOTM
Min 1
215 Full Clean and Jerk
Min 2
215 full clean and Jerk
Min 3
215 full clean and Jerk
WOD 14.1
AMRAP 10 min
50 jump ropes
75 X 15 power Snatch
6 rounds + 5 Snatch

Mon
Warm up stuff
Front squat with 3 sec pause in the hole
135 X 3 X 2
185 X 2
205 X 2
225 X 2 X 2
245 X 2
275 X 2
WOD
Complete in 4 min
225 X 6 DL
9 pull-ups
55 KB X 12 Goblet Squats
Rest until 4 min time
Repeat 5 Times
Best time 58 sec
Worst time 65 sec

Tues
Warm up stuff
Strength Push Press
135 X 2 X 3
155 X 2 X 3
165 X 2
185 X 1
205 X 1
225 X 1
245 X 1
255 X 1
WOD
7 min cap
135 X 3 clean and Jerk
3 ties to bar
135 X 6 clean and Jerk
6 ties to bar
135 X 9 clean and Jerk
9 ties to bar
135 X 12 clean and Jerk
12 ties to bar
135 X 1 clean and Jerk

yeah, yeah, yeah… but are you getting any sexier? that is the real question here~

Maybe :slight_smile:

damn!! that aint the Derek i met in tex-ass back in the day. nice son - thats the way to kick some ass~

Thanks man. Just trying not to die.