Sun Run day
5.5 Miles 50 min
Mon
Warm up stuff
Strength
Clean and Jerk
135 X 2
185 X 2
195 X 2
205 X 2
215 X 2
WOD
155 X 30 front squats
30 lateral over bar burpees
For time 4:40
Rest 7 min
155 X 30 power cleans
30 lateral over bar burpees
For time 7:15
Put some blue in the logo.
Sat was our first go and had about 6 people show.
Thurs
Warm up stuff
Strength
Back Squat to 18” Box
EMOTM
365 X 2
6 rounds
DL
275 X 3 X 3
Wod
225 X 10 DL
200 meter run
5 rounds for time
8:23
Sat
Race the Reaper
5.5 Miles
48 min
College Game Day! Can I get a Amen!
Mon Labor Day
Warm up stuff
Back squat
135 X bunch
185 X bunch
225 X 3
275 X 1
315 X 1
335 X 1
365 X 1
405 X 1
Front Rack reverse lunges
135 X 16
4 rounds 90 sec rest between
Banded side bends
Orange band X 2
4 sets of 15 each side
Tues
Warm up stuff
Strict pull-ups
7, 8
Practice toes to bar
Bunch
WOD 18 min AMRAP
80 jump ropes
30 sit ups
20 kcal row
135 X 10 Hang power cleans
4 rounds
Thurs
Warm up stuff
Strength
Back squat
135 X bunch
235 X bunch
275 X 3 X 3
305 X 3 X 3
90 sec rest between sets
WOD 7 min AMRAP
50 DB X 7 Power cleans
50 DB X 7 Thrusters
4 rounds
Ready for a break, feel beat up and tired.
Mon
Warm up stuff
Skill work
Power Snatch
3 touch and go
95, 105, 115, 125
Did 12 KCal row instead of bike.
Tues
Warm up
WOD 9/11 Hero
2001 meter row
155 X 11 squat clean
11 strict pull-ups
155 X 11 Thrusters
11 strict pull-ups
155 X 11 front squats
155 X 11 push press
11 X 24” burpees box jumps
155 X 11 squat cleans
11 strict pull-ups
2001 meter row
44 min
Okay so some of the Nike things should make anyone chuckle. Now I get to drive 8 hours to Oklahoma.
Mon
Warm up stuff
EMOTM X 5 min increasing weight
1 full Snatch
95,100,105,110,115
EMOTM X 5 min increasing weight
1 full clean and Jerk
155,185,195,205,210
EMOTM X 5 min increasing weight
3 touch and go Deadlifts
315,335,340,345,350
Fri
Warm up stuff
2 RFT
75 air squats
50 push-ups
25 toes to bar
800 meter run
25:30
Sat community partners WOD
Warm up stuff
Team of 3
33 X 45 plate ground to overhead
33 X 20# wall balls
333 jump ropes
AMRAP X 33 min
7 rounds plus 110 jump ropes
Forgot to post Fri and Sat workouts
Tues
Warm up stuff
1a. Hand stand push ups X 10
1b. Wide grip pull ups strict X 6
2a. Hand stand push ups X 10
2a. Shoulder width grip chin ups X 10
3a. Handstand push ups X 10
3b. Close grip chin ups X 6
45 sec rest between sets
WOD AMRAP 12 min
55 dB X 10 alternating Snatch
10 burpees
200 meter run
4 rounds
Wed
Warm up stuff
WOD work for 30 min
800 jump ropes
4517 meter row
30 min
Thurs
Warm up stuff
Back squat
135 X bunch
225 X bunch
275 X 3
315 X 3 X 3
335 X 3 X 1
WOD
EMOTM 20 min
#1 70# KB X 15 Russian Swings
#2 70# KB’s X 100 foot front Rack carries
#3 24” box jumps
#4 25# DB weighted sit ups
Repeat
Sat run and fun walking dogs.
5.5 Miles 50 min
Working on walking the dogs together for about 30 min.
1 Like
Mon
Warm up stuff
Strength
Box Front Squat
135 X bunch
225 X bunch
275 X 3
315 X 2
WOD 8 min AMRAP
225 X 10 DL
10 burpees
5 rounds plus 10 DL
Now driving to Baton Rouge
Wed
Warm up stuff
WOD
0-5 min
135 X 10 overhead press
24” box jumps X 10
AMRAP = 3 + 10
7-12 min
55 kB X 10 KB swings
45 plate ground to overhead X 10
AMRAP = 4
14-19 min
45 plate over head walking lunges X 20
100 jump ropes
AMRAP = 2