Fri., July 31, 2015

Friday Workout of the Day

A.
Three sets of:

Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

CW: 105# Barbell for BP

LW: 65# Barbell for BP

B.
Complete as many rounds and reps as possible in 5 minutes of:

5 Burpees
5 Pull-Ups (LW - Supines)

CW: 6 Rds.

LW: 5 Rds, plus 5 Burpees, 2 Pull-ups

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
3 Man-Makers
100 Meter Run Row

CW: 3 Rds. plus 1 MM

LW: 3 Rds. plus 3 MM

Thurs., July 30, 2015

Thursday WOD

A.
Three sets of:

Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Bottoms Up Kettlebell Carry x 20 meters each arm

LW: 15# DB for TGU's, bar for RD, 20# DB for KB Carries

B.
In teams of two, with only one person working at a time, perform 80 reps each for time of:

Kettlebell Swings

 CW: 4:35

LW: 7:19  (used heavy KB)

Immediately followed by…

In teams of two, with only one person working at a time, perform 40 reps each for time of:
Toes to Bar

CW: 2:25

LW: 3:49

Partition your reps as you see fit.

Tues., July 28, 2015

Tuesday Workout of the Day

Workout of the Day

A.
Three sets of:

Bulgarian Split Squat x 8-12 reps….SUB KETTLE BELL SQUATS
Strict Handstand Push-Ups x Max Reps…SUB ELEVATED PUSH-UPS

B.
“Annie”

Rounds of 50, 40, 30, 20 and 10 reps of:

Double-Unders…SUB 2X SINGLE UNDERS
Anchored Sit-Ups

Comments:

We haven't done single or double-unders for a while, so it took us both a while to get back into the swing of things!

Good workout, overall.

Mon., July 26, 2015

Monday WOD 

Clean and jerk

1-1-1-1-1-1-1 reps

CW: 95, 100, 100, 105, 110, 110, 115

LW: 65, 70, 70, 75, 75, 75, 75

Comments:

It has been a long time since we have just done lifting, particularly C & J's. It was good to do them again. I need to practice the more and also get stronger doing them.
Note: Just looked back and saw my PR for C & J's was 70# (Nov. 2014), so I am pretty happy.

Fri., July 24, 2015

WOD:

Run 30mins.

CW: Ran 30 mins.
LW: Ran 30mins. (2.69 miles - pathetic!!)

Thurs., July 23, 2015 (LW only)

Workout of the Day

A.
Five sets of:

Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes

LW: 95# Back Squats, 20# DB Rows, Used Craig's KB, 20# DB Shoulder Press

Tues., July 21, 2015

WOD:

Do five, two-minute sets of the following, resting two mins. between sets, picking up the count where you left off:

20 Kettlebell Swings
15 Push-ups
10 Pull-ups (we did Supine)

CW: 6 Rds. plus 18 KBS. (Did 20 Air Squats instead of Push-ups due to sore wrists.)

LW: 5 Rds. plus 14 KBS

Mon., July 20, 2015

Monday Workout of the Day

A.
Three sets of:

Good Mornings x 8 reps @ 3011
Rest 60 seconds
Ring Rows x 10 reps @ 2111 (Supines)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possilbe of:

5 Burpees
10 Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

CW: 6 Rds. plus 5 Burpees, 4 KBS

LW: 7 Rds.

Fri., July 17, 2015

Friday Workout of the Day

A.
Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)
Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
Station 3 – L-Pull-Ups x 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups)

CW & LW: Did sit-ups instead of Handstand Holds and Supine Pull-ups instead of L-OUll-ups

B.
Four sets of 3-minute sprints of either:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

- OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

CW: Cindy - 10 Rds. plus 5 Pull-ups (banded)

LW: Cindy - 10 Rds. plus 5 Pull-ups (Jumping) and 4 Push-ups

Thurs., July 16, 2015

Thursday WOD

A.
Three sets of:

Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

CW: 165# DL's, 35# DB Shoulder Press

LW: 95, 105, 105# DL's, 20# DB Shoulder Press

B.
Three rounds for time of:

400 Meter Run
10 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

CW: 18:09, 20# DB for Man-Makers

LW: 17:45, 15# DB for Man-Makers

Tues., July 14, 2015

Tuesday WOD

Workout of the Day

A.
Three sets of:

Turkish Get-Ups x 2 reps each arm
Rest 30 seconds
Goblet Squats x 10 reps @ 31X1
Rest 30 seconds
Kettlebell Swings x 20 reps
Rest 30 seconds
V-Ups x 20 reps
Rest 30 seconds

LW: 15# DB for TGU's

B.
Complete as many rounds and reps as possible in 7 minutes of:

14 Wall Ball Shots
100 Meter Run

CW: 4 Rds.

LW: 4 Rds., plus 14 Wall Balls

Mon., July 13, 2015

Monday WOD

Front squat 10-5-3-1-1-1-3-5-10 reps

CW: 95, 105, 115, 125, 130, 135, 115, 105, 95

LW: 65, 75, 85, 90, 95, 105, 95, 95, 85

Wed., July 8, 2015

Monday Workout of the Day

A.
Every minute, on the minute, for 15 minutes (5 sets of each):

Minute 1 – Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Minute 2 – Banded Hip Bridges x 20 reps
Minute 3 – 45-60 seconds of Double-Under Practice

CW: 120# DB BP

LW: 65# DB BP

B.
Complete as many rounds and reps as possible in 10 minutes of:

10 Dumbbell Ground to Overhead
100 Meter Run
10 Push-Ups or Stationary Dips
100 Meter Run

CW: 3 Rds. (clock went off during last run), 30# DB

LW: Same, 20# DB

C.
Two sets of:

Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed

CW: 45# DB

LW: 25# DB

Tues., July 7, 2015

WOD:

42 - 30 - 18 Reps for Time of:

Wall Ball Shots
75# Summo Deadlift High Pulls
Box Jumps
75# Push Presses
500 Mtr. Rows

CW: 40+ mins. (didn't get exact time), 65# for SDHP and PP
LW: 44:52, 45# for SDHP and PP

Comments:

Exhausting!

Mon., July 6, 2015

WOD:

A. 5 Sets of:

20 - Russian Kettlebell Swings
Rest 45 sec.
10 - Seated Dumbbell Press
Rest 45 sec.
45 sec. Hollow Rock/Hold
Rest 45 sec.

CW: 30# DB Presses
LW: 20# DB Presses

B. Every 6 minutes for 18 minutes (3 sets):

10 - Dumbbell Push Press
20 - Box Jump
Run 400 mtrs.

CW: 35# DB Push Press
LW: 20# DB Push Press, Did Box Jump Walk-overs, instead of Jumps

Thurs., July 2, 2015

WOD:

3 Rounds for Time:

Run 300 mtrs.
21 Dumbbell Thrusters

CW: 12:10, 20# DB's
LW: 13:10, 15# DB's

Wed., July 1, 2015

Workout of the Day

A.
Four sets of:

Front Squat x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

CW: 115#

LW: 75#

B.
For time:

30 Kettlebell Swings
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees

CW: 8:53

LW: 8:15