Mon., Nov. 30, 2015 (CW only)

Monday  WOD

A.
Four sets of:

Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

CW: 45# Single Arm DB Row

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

20 Kettlebell Swings
15 Wall Ball Shots Dumbbell Thrusters (15#)

CW: 5 Rounds: 1:52, 1:41, 1:50, 1:53, 1:35

Tues., Nov. 24, 2015

Tuesday Workout of the Day

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

5 Push-ups

10 Kettlebell Swings

15 Squats

CW: 17 Rds., 5 PU's, 10 KBS

LW: 18 Rds., 5 PU's, 10 KBS

Mon., Nov. 23, 2015

Monday WOD:

Deadlift 1 - 10 - 1 - 20 - 1 - 30 reps.

CW: 185, 135, 185, 125 (13, 7), 185, 115 (20, 10)
LW: 115, 105, 115, 100 (13, 7), 120, 95 (15, 15)

Comments:

I tied my PR for DL's (120), which I am very happy about. HOWEVER, I felt like I could have gone heavier, and looking at it now, I should have. Darn! Next time I do DL's, I am going to shoot for 125#!

Fri., Nov. 20, 2015 (Craig only)

Friday WOD

4 rounds, each for time of:

1-mile bike

CW: 3:16, 3:16, 3:16, 2:53

Thurs., Nov. 19, 2015

Thursday WOD

Push press 1-10-1-20-1-30 reps

CW: 1 @ 125, 10 - 3 @ 105, 7 @ 95, 1 @ 120, 20 @ 95 (10, 7, 3), 1 @ 125, 30 @ 75 (10, 10, 8, 2)

LW: 1 @ 65, 10 @ 60, 1 @ 65, 20 @ 55 (10, 10), 1 @ 70, 30 @ 55 (10, 10, 10)

Tues., Nov. 17, 2015

Tuesday WOD

 4 rounds, each for time of:

1,000-meter row

Rest as necessary between rounds

CW: 4:09, 4:07, 402, 3:56

LW: 4:58, 4:57, 4:57, 4:56

Mon., Nov. 16, 2015

Monday Workout of the Day

A.
Five sets of:

Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

CW: 40# DB SP, 45# plates for FC

LW: 20# DB SP, 35# plates for FC

B.
Complete as many rounds and reps as possible in 4 minutes of:

4 Strict Pull-Ups Supines
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

CW: 4 Rds., 4 PU's (75# PP's)

LW: 3 Rds., 4 PU's, 6 PP's (55# PP's)

Complete as many rounds and reps as possible in 4 minutes of:

15 Kettlebell Swings (32/24 kg)
15 Push-Ups

CW: 3 Rds., 8 KBS's

LW: 2 Rds., 10 KBS's (heavy Kettle Bell)

Thurs., Nov. 12, 2015

Thursday Workout of the Day
The Three Wise Men Tribute

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch….-> Clean 95?
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

CW: 2 Rds. (did 95# Cleans instead of Snatches)

LW: 2 Rds., 2 HSS (45# bar)

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans…->Push Press 95?
20 Pull-Ups >>>Supines

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

CW: 2 Rds. (did 95# Puh Presses, Supines)

LW: 1 Rd., 10 PC's, 12 PU's (did 45# bar Power Cleans, Supines)

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs….->30 hurdle hops
30 Wall Ball Shots - >>>>Thrusters

CW: 2 Rds. (did HH's, 15# DB Thrusters)

LW: 1 Rd., 20 HH's (did HH's, 45# bar Thrusters)

Wed., Nov. 11, 2015

Wednesday WOD:

3 Rounds for Time of:

20 Wall Balls  -à dumbbell thrusters
20 Summo Deadlift High Pulls (95?)
20 Box Jumps  à hurdle hops (LW did Box Jumps)
20 Push Presses
Row 20 Cal.
Rest 1 min.

CW: 35:32 (95#)

LW: 35:49 (45#)

Comments:

This was a brutal workout. Craig said he used way too much weight, and he was fried. And yet, he still beat me in time with more than double the weight I used. I am getting weaker. GGRRR.

Tues., Nov. 10, 2015

Tuesday WOD

20 x 20 sec / 40 sec easy

Row twenty 20 second all-out bursts with 40 seconds of light rowing in between.

If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

CW: 4,344 meters

LW: 3,772 meters

Mon., Nov. 9, 2015

Monday Workout of the Day

A.
Three sets of:

Back Squat x 6-8 reps

Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps
Rest 60 seconds

CW: 105# BS

LW: 65# BS, 15# DB SAT

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

5 Strict Pull-Ups Push-ups
10 Wall Ball Shots DB Thrusters
15 Kettlebell Swings

CW: 5 Rds., 7 Push-ups 

LW: 4 Rds., 10 PU's, 1 Thrusters (20# DB Thrusters)

Comments:

I was not my best this morning. I feel like I am getting a cold, plus my knee has been hurting (though it is getting better, whch is great). Hopefully I will do better tomorrow.

Fri., Nov. 6, 2015

Friday Workout of the Day

A.
Three sets of:

Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm
Rest 45 seconds
Mountain Climbers x 30 reps
Rest 45 seconds

CW: 45# Rows and Presses, KB -  90 degree Carry instead of Waiter Walk

LW: 20# Rows and Presses, 15# -  90 degree Carry instead of Waiter Walk

B.
Against a 2-minute running clock, complete:

Row 300 Meters
Push Press (Dumbbell or Barbell)

Rest 2 minutes between sets, and complete a total of four sets

CW: 12, 10, 14, 12 (75# PP)

LW: 3, 5, 4, 5 (55# PP)

Comments:

LW's knee was acting up big-time this AM. The Push Presses were quite difficult, as a result.

Thurs., Nov. 5, 2015

Thursday Workout of the Day

A.
Against a 4-minute running clock, perform the following for max reps:

Run Row 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

CW: 27 PU's

LW: 22 PU's

B.
Complete as many rounds and reps as possible in 4 Minutes of:

10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

CW: 3 Rds. plus 3 BJ's

LW: 3 Rds. plus 6 BJ's

C.
Complete as many rounds and reps as possible in 4 Minutes of:

5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

CW: 3 Rds. (65# Thrusters)

LW: 3 RDs. plus 2 Burpees (45# Thrusters)

D.
Complete as many rounds and reps as possible in 4 Minutes of:

30 Double-Unders
10 Toes to Bar

CW: 3 Rds. (did 60 singles instead of 30 DU's)

LW: 2 Rds.

Tues., Nov. 3, 2015

Tuesday Workout of the Day

A.
Three sets of:

Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8-10 reps @ 3111 Push-ups x 12
Rest 45 seconds

B.
In teams of two, with only one partner working at a time, complete four sets each for time of:

Row 500 Meters
20 Wall Ball Shots Thrusters (15# DB)

CW: 3:29, 3:28, 3:20, 3:11

LW: 4:06, 4:04, 3:55, 3:58

Mon., Nov. 2, 2015

Monday WOD

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

CW: 55 (Supines), 76, 66, 100
LW: 57 (Supines), 78, 84 (AbMat Sit-ups), 124