Monday: Positions + CP Battery + LB Strength + UB Strength/Core/Jumping + Stretch
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Lats on Foam Roller
A. 3 Position Clean Bar Path (just empty bar): 3 times w/ 2 sec pause at each position (high hang, knee, floor), RAN
B. Hang Power Clean: 4 x 4 @ 80% (do 10% more than you did last week), R 2:00

135lbs getting better
C. Front Squat: 4 x 6 @ (220# for all sets across), R 2:00  

Getting better at keeping arm up
D1. Bench Press: 4 x 6 @ (210# for all sets across), R :45  

Just another day of benching 

D2. Side Plank w/ Twist: 4 x 12/side, R :45
D3. Single Leg Box Jumps: 4 x 5/leg 20" box, R 1:30 (jump off one leg and land on leg you jumped with)  

I was better on left leg than right
+
Cool Down Stretch (10 min of Lower Body Mobility)

Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
15 min EMOM (this is strength work in emom format)
1st: 20 sec L-Sit Hang on Pull Up Bar  

Left arm was hurting but did a few
2nd: 30 sec High Knee Jump Rope

3rd: 10 Burpees to 45# plate
+
"GET SWOLE"
Accumulate 50 reps of each movement
DB Bicep Curls (you choose weight and style)
DB Overhead Tricep Extensions
Ab Exercise of choice
+
Bike 5 min as Cool Down

Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: KB Windmills, KB Arm Bars (5/side each x 3)
A. Split Jerk from Rig: 4 x 4 (focus on good technique and goal is to get under bar, not just pressing with arms), R 2:00  
165lbs
B. Hang Power Snatch: 4 x 4 @ 80% (do 10% more than you used last week), R 2:00

145lbs 

C1. DB Reverse Lunges in place: 4 x 6/leg (55#/hand), R:45
C2. Incline Bench Press: 4 x 6 (increase 5-10# from last week), R :45  
Did not go over 205.
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)  

C4. Box Jump Overs: 4 x 6 (24" box; complete as fast as possible), R 1:30  

14sec
+
Cool Down Stretch (10 min Upper Body Mobility; Include T-Spine)

Thursday:
Christmas Eve (do 12 days of christmas wod w/ class)
Had to work and was not doing it by myself on Wednesday
Friday
Merry Christmas

Monday: Positions + CP Battery + LB Strength + UB Strength/Core/Jumping + Stretch
Warm Up: Dynamic + Tricep smash on bar (1 min/arm) + Roll Lats on Foam Roller (1 min/arm)
A. 3 Position Clean Bar Path (just empty bar): 3 times w/ 2 sec pause at each position (high hang, knee, floor), RAN
B. Hang Power Clean: 4 x 4 @ 70% (do 5 less % of whatever weight you did last week), R 2:00  
135lbs better than last
C. Front Squat: 4 x 6 @ (200# for all sets across), R 2:00  
Getting better at keepingredients elbows up
D1. Bench Press: 4 x 6 @ (190# for all sets across), R :45  

Went up come down went up again
D2. Side Plank: 4 x :45/side, R :45
D3. Single Leg Box Jumps: 4 x 5/leg 20" box, R 1:30 (jump off one leg and land on both feet)  
4 sets of ugliness SMH
+
Cool Down Stretch (10 min of Lower Body Mobility)

Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
15 min EMOM (this is strength work in emom format)
1st: 6 Chest to Bar Pull Ups (kip and make sure chest touches bar each rep)  

Some were chest to Bar other were not
2nd: Bike :25 sec
3rd: 5 Burpee Box Jump Overs, 24" box
Getting better at this thought about just jumping over whole box
+
"GET SWOLE"
Accumulate 50 reps of each movement
DB Bicep Curls (you choose weight and style)
DB Overhead Tricep Extensions
Ab Exercise of choice
+
Bike 4 min as Cool Down

Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: Shoulder stretch w/ band + PVC + Lacrosse ball on scaps (2 min/side)
A. Split Jerk from Rig: 4 x 4 (focus on good technique and goal is to get under bar, not just pressing with arms), R 2:00  

Still needs work because I real believe I was just pressing

B. 3 Position Snatch Bar Path (just empty bar): 3 times w/ 2 sec pause at each position (high hang, knee, floor), Rest as Needed
C. Hang Power Snatch: 4 x 4 @ 70% (do 5% less than you used last week), R 2:00 

135lbs 

D1. Box Step Ups: 4 x 8/leg w/ db by side (45# db's), R :45
D2. Incline Bench Press: 4 x 6 (same weight as last week for all sets), R :45 

215lbs of hurt

D3. Back Extensions: 4 x 10, R :45
D4. Box Jumps: 4 x 6 (24" box; complete as fast as possible), R 1:30  
 
18 second each round
+
Cool Down Stretch (10 min Upper Body Mobility; Include T-Spine)

Thursday:
Warm Up: Dynamic + Hip Stretch + Shoulder Stretch
A. Overhead Squat: 4 x 4, R 2:00  

105 lb getting better
B. Clean & Jerk: 4 x 4 @70% (decrease 5% from last weeks weight), R 2:00 (work split jerk)  

135 getting better
C. Back Squat: 4 x 6 @ 275# across, R 2:00
Ain't no question it went up
D1. Kneeling Single Arm Landmine Press: 4 x 6/arm, R :45  

70lbs good on right arm left arm take more effect to get up
D2. GH Sit Ups: 4 x 8, R :45
D3. Standing Triple Jumps: 4 x 3 attempts for max distance, R 1:30  

Ugly but done
https://www.youtube.com/watch?v=vX0XdhhuIWE
+
800m Run Cool Down Pace

Monday: Positions + CP Battery + LB Strength + UB Strength/Core/Jumping + Stretch
Warm Up: Dynamic + Tricep smash on bar (1 min/arm) + Roll Lats on Foam Roller (1 min/arm)
A. 3 Position Clean Bar Path (just empty bar): 5 times w/ 2 sec pause at each position (high hang, knee, floor), RAN  

B. Hang Power Clean: 4 x 4 @ 75% (do 10 more % of whatever weight you did last week), R 2:00  
115# better than last week but not good
C. Front Squat: 4 x 6 @ (210# for all sets across), R 2:00  
Hurt a little
D1. Bench Press: 4 x 6 @ (200# for all sets across), R :45  
Went up come down
D2. Side Plank: 4 x :30/side, R :45
D3. Split Stance Jumps for Height: 4 x 10 (land in opposite position as jumped), R 1:30
+
Cool Down Stretch (10 min of Lower Body Mobility)

Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
16 min EMOM (this is strength work in emom format)
1st: 5 Toes to Bar + 3 Burpees  
Got ugly fast lol
2nd: 8 Steps Double KB Front Rack Walking Lunge, 35# kb/hand
Was not fun
+
"GET SWOLE"
Accumulate 100 reps of each movement
DB Bicep Curls (you choose weight and style)
Banded Tricep Pulldowns
Ab Exercise of choice  

Getting swole on a Tuesday
+
Bike 4 min as Cool Down

Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: Shoulder stretch w/ band + PVC + Lacrosse ball on scaps (2 min/side)
A. Power Jerk from Rack: 4 x 6 (use weight of last week's 3rd set for all sets), R 2:00  

This movement take something out of you 135

B. 3 Position Snatch Bar Path (just empty bar): 5 times w/ 2 sec pause at each position (high hang, knee, floor), Rest as Needed
C. Hang Power Snatch: 4 x 4 @ 75% (do 10% more than you used last week), R 2:00  
Better than last week but nothing special yet
D1. Box Step Ups: 4 x 8/leg w/ db by side (same weight as last week), R :45  
35lbs
D2. Incline Bench Press: 4 x 6 (increase 10lbs from last week and do for all sets), R :45

215 started pushing back Lol

D3. Back Extensions: 4 x 10, R :45

D4. Box Jumps: 4 x 8 (24" box; complete as fast as possible), R 1:30  

Getting better getting up and down
+
Cool Down Stretch (10 min Upper Body Mobility; Include T-Spine)

Thursday:
Warm Up: Dynamic + Hip Stretch + Shoulder Stretch
A. Overhead Squat: 4 x 6, R 2:00  

100 lbs making progress here

B. Clean & Jerk: 4 x 4 @75% (increase 10% from last weeks weight), R 2:00 (work split jerk)  

More of a reverse curve right now

C. Back Squat: 4 x 6 @ 285# across, R 2:00
Different when in middle of workout but you know it went up

D1. Kneeling Single Arm Landmine Press: 4 x 6/arm, R :45
60 lbs

D2. GH Sit Ups: 4 x 8, R :45
D3. Standing Triple Jumps: 4 x 3 attempts for max distance, R 1:30  

Ugly and not done right lol
+
800m Run Cool Down Pace

Monday: Positions + CP Battery + LB Strength + UB Strength/Core/Jumping + Stretch

Warm Up: Dynamic + Tricep smash on bar (1 min/arm) + Roll Lats on Foam Roller (1 min/arm)
A. 3 Position Clean Bar Path (just empty bar): 5 times w/ 2 sec pause at each position (high hang, knee, floor), Rest as Needed
B. Hang Power Clean: 4 x 4 @65% (not sure we have a max so go off the % this week and I'll give specific numbers in the following weeks), R 2:00

95lbs get to crawl before you can walk
C. Front Squat: 4 x 6 @ (195# for all sets across), R 2:00

Could tell it's being awhile since I did them
D1. Bench Press: 4 x 6 @ (185# for all sets across), R :45

Went up come down went back up

D2. Side Plank: 4 x :30/side, R :45

PLANKING ON A Monday 
D3. Split Stance Jumps for Height: 4 x 10 (land in opposite position as jumped), R 1:30
+
Cool Down Stretch (10 min of Lower Body Mobility)

Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
16 min EMOM (this is strength work in emom format)
1st: 6 Toes to Bar

Looked ok at first. And looked bad at end
2nd: 10 Steps Walking Lunges w/ 35# db/hand


+
"GET SWOLE"
Accumulate 100 reps of each movement
DB Bicep Curls (you choose weight and style) 35lbs, 25lbs around 70
Banded Tricep Pulldowns
Ab Exercise of choice

Hurt just a little 
+
Row 2000m as Cool Down at 70% effort

Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: Shoulder stretch w/ band + PVC + Lacrosse ball on scaps (2 min/side)
A. Power Jerk from Rack: 4 x 6 (increase weight each set), R 2:00

135lbs 
B. 3 Position Snatch Bar Path (just empty bar): 5 times w/ 2 sec pause at each position (high hang, knee, floor), Rest as Needed
C. Hang Power Snatch: 4 x 4 @65%, R 2:00 Did not look to good
D1. Box Step Ups: 4 x 8/leg w/ db by side, R :45
D2. Incline Bench Press: 4 x 6 (same weight all sets), R :45 205lbs
D3. Back Extensions: 4 x 10, R :45
D4. Box Jumps: 4 x 8 (24" box; complete as fast as possible), R 1:30 17 sec
+
Cool Down Stretch (10 min Upper Body Mobility; Include T-Spine)

Thursday:
Warm Up: Dynamic + Hip Stretch + Shoulder Stretch
A. Overhead Squat: 4 x 6, R 2:00 95lbs 
B. Clean & Jerk: 4 x 4 @65%, R 2:00 (work split jerk)
Did NOT Look To hot
C. Back Squat: 4 x 6 @ 265# across, R 2:00 long time no see
D1. Kneeling Single Arm Landmine Press: 4 x 6/arm, R :45 with 30lbs
D2. GH Sit Ups: 4 x 8, R :45
D3. Standing Triple Jumps: 4 x 3 attempts for max distance, R 1:30
+
800m Run Cool Down Pace

Monday Miss this one was on way back from Atlanta 
A1. Box Squats: 3 x 8 (205#), R :45 sec **Sit 3 seconds on box each rep and explode up as fast as possible, keeping core tight
A2. Russian Medball Twist Toss to Wall: 4 x 15/side, R :45 sec **8lb medball
A3. Bike ALL OUT for :18 sec, R :45 sec (on new bike)
A4. Hollow Body Holds: 4 x :20 sec, R :45 sec
A5. Arch Body Holds: 4 x :20 sec, R 1:30
+
Lower Body Stretch for 10 minutes

Tuesday
A. Bench: Build to a tough 5RM in <10 min 235 lbs
B. Bench: 4 x 7 @ 75% of part "A", R 3:00 175lbs 
+
For Time:
10-20-30-20-10 = Sit Ups
30-20-10-20-30 = Russian KB Swings, 62#
50-50-50-50-50 = Jump Rope Singles
**So do 10 sit ups, 30 kbs, 50 jump rope, 20 sit ups, 20 kbs, 50 jump rope, etc…

10 minutes 
+
Accumulate
100 Banded Tricep Pulldowns Those hurt a little bit 
100 Curls/per arm, 25-30# db

Wednesday
A. Overhead Squats: 5 x 3 (keep this light/moderate weight and PERFECT technique) 135 for some reason I seem to be getting better at doing this
+
Do 3 Position Snatch Work from Class

I could 165 up to neck but had trouble getting under it. Am techniquely challenge lol
+
A. PVC Box Jumps: Build to the highest you can jump over; allowed to have an approach, doesn't have to be standing vertical

Started off good end bad. Got out jumped by Jay smh. Lol

B1. Legless Rope Climb: As high as possible each time, 4 sets
B2. Chin over Bar Hold: 4 x :20 sec, R 1:30

Thursday
HAPPY THANKSGIVING BRO

Friday (can workout if you want but optional since yesterday was a holiday)

YOU KNOW THAT'S HAIRCUT DAY. LOL
5 sets of:
60 sec Bike @ 80% effort
60 sec Rest
60 sec Burpees
60 sec Rest
30 sec Pull Ups + 30 sec Toes to Bar
60 sec Rest
60 sec Box Jumps, step down
60 sec Rest

Monday

A1. Box Squats: 4 x 5 (240-250#), R :45 sec 245lbs still rocked up a little 
A2. Russian Medball Twist Toss to Wall: 4 x 12/side, R :45 sec Got better at doing as I went along
A3. Bike ALL OUT for :15 sec, R :45 sec (on new bike) I feel the same way about this bike as I felt about old bike
A4. Hollow Body Holds: 4 x :20 sec, R :45 sec

Everybody everybody get you hold on
A5. Arch Body Holds: 4 x :20 sec, R 1:30 Superman up up and away 
+
Lower Body Stretch for 10 minutes

Tuesday
A. Bench: Build to 1RM in <15 min
Got 300lbs  95% of way up could not lock out right arm
B1. One Arm DB Pulls: 3 x 6/arm (75# db), R 1:00

Lawnmower stands no chance next summer 
B2. DB Incline Bench: 3 x 12, R :45 (45# db)
Up down up
C1. DB Curls: 3 x 15, R :45 (45# db)

Curls for the girls I mean Curls for Sarah 
C2. Banded Push Ups: 3 x 8-10, R :45 (red or blue band)

Push Ups with red band
+
For Time:
Row 300m @ 1:45 pace
10 Toes To Bar
20 Pull Ups
Row 600m @ 1:48-1:50 pace
10 Pull Ups
20 Toes To Bar
Row 300m @ ALL OUT Pace This was very very rough 

Wednesday
Do Snatch Work with Class
+
A1. Box Hurdle Jumps w/ PVC Pipe: 4 x 6 @ 36-39", R :30 **Stack two boxes on 30" w/ 2-3 45# plates on each box and then lay pvc pipe on top of the plates. Jump over pvc pipe. Can use an approach step if needed
After 30 minutes I was finally able to get out of my mind and jump over PVC  pipe
A2. Single Arm DB Snatch: 4 x 5/arm, R :45
35lbs

A3. Chin over Bar Hold: 4 x :20 sec, R 1:30 20 seconds seemed like forever 

Thursday

Didn't make it had to get haircut for trip to Atlanta  (Sarah Brithday Weekend)
Saturday Hotel workout

DB bench press 50,45,40,35,30,25,20,15,10,5. 10 reps of each

30 Jumping Jacks
5 pushup
25 High Knees 
7 burpees 
10 crunches 
7 squats
5 pushup
10 crunches
5 push ups
7 squats
30 Jumping Jacks 
1 minute wallsits (hurt like hell)
5 push ups
25 High Knees 

3 rounds with 2 minute rest between rounds

Monday
A1. Box Squats: 4 x 6 (235-245#), Focus on keeping core tight and being explosive off box, R :45 sec

Done with 235 sit on box not fun but better than deadlifts

A2. Reverse Banded Sit Ups: 4 x 15, *Use blue band and hook about hip height to rig post. Face rig holding band in both hands, keep arms straight over head and pull band to ground behind head and then sit up.

Different

A3. Bike ALL OUT for :10 sec, R :45 sec (I want to know what the highest number of watts the screen shows while doing this)

Really 6 new bikes smh

A4. Hollow Body Rocks: 4 x :30, R 1:30 *Keep low back pressed into ground the entire time while rocking back and forth
+

Lower Body Stretch for 10 minutes

Should have done stretch but no I decided to do 21,15,9. It hurt but I finished

Tuesday
A1. Bench: 3 x 1, R :20 (290#) *use a spotter

Had the best spotter I could at 8:40am  on a Tuesday. 300 club come soon. Hopefully lol

A2. One Arm DB Pulls: 3 x 6/arm (75# db), R 1:00
But next summer I should be very good at getting the lawn mower to start

B1. DB Incline Bench: 3 x 10, R :45 (55# db)

They go up they go down

B2. DB Curls: 3 x 20, R :45 (35# db)

Curls for the girls

B3. Banded Push Ups: 3 x 8-10, R :45 (red or blue band)

+
For Time:
Row 250m @ 1:41 pace
10 Russian KB Swings, 97#
12 Burpee Box Jump Overs, 20"
Row 500m @ 1:50 pace

Not a fun group but done at 6:45

Wednesday
Do Snatch Work with Class 155
+
A1. Box Hurdle Jumps w/ PVC Pipe: 4 x 10 @ 36", R :30 **Stack two boxes on 30" w/ 2 45# plates on each box and then lay pvc pipe on top of the plates. Jump over pvc pipe. Can use an approach step if needed

This was hard than I thought  because of my mind getting in way

A2. DB Burpee Thrusters: 4 x 5 (30#/hand), R :30 *Hold handles on ground, do burpee, kick feet back up to db and then do thruster

Anything with thrusters in it are not fun

A3. Active Hang from Pull Up Bar: 4 x :20 sec, R 1:30 *Think about pulling shoulder blades down and squeezing the entire time

My kind of workout it reminds me way I come to the gym. TO HANG OUT

Thursday
A1. Front Squat: 3 x 4, R :45 sec **Heavier than last week by 5-10%

COULD I have not done this in a few weeks 205
A2. Kipping Pull Ups: 3 x 5-8, R :45 sec (really focus on a good kip and getting chin over the bar each time)

Kipping all the day long

A3. Ring Dips: 3 x 5-8, R :45 sec (can kip these too if you know how)

A4. Back Extensions: 3 x 20, R :45 sec
+

Did class Metcon 15min 15 walls shots / 15kettlebells 7 round +16. Lower back did like  this 5 at all
3 Rounds of:
Bike 15 cal @55-58 RPM's
20 Air Squats
15 Medball Sit Ups, 20#
rest 60 sec b/w rounds

Monday
A1. Box Squats: 4 x 7 (225# again), *Use brown box, R :45 sec

I sat on the box I stood up I repeat for 28 more times


A2. Wtd. Sit Ups: 4 x 10, R :45 sec *Use large db and lay across chest as you do sit ups with arms crossed to hold weight

Did wrong first 4 set did over at end and could tell the difference 
A3. Bike ALL OUT for :15 sec, R :45 sec

I still wish someone would break this thing 
A4. Elevated Wtd. Glute Bridge: 4 x 10, R 1:30 (lay db across hips and shoulders on bench)  Did with 55lbs again 
+
Lower Body Stretch for 10 minutes

Tuesday
A1. Bench: 4 x 1, R :20 (280#) *use a spotter

I need to work on being more stable pushing it back up  
A2. One Arm DB Pulls: 4 x 6/arm (75# db), R 1:00
B1. DB Incline Bench: 3 x 12, R :45 (55# db)
B2. DB Curls: 3 x 15, R :45 (35# db)
B3. Banded Push Ups: 3 x 8-10, R :45 (red or blue band)
+
For Time:
Row 500m @ 1:50 pace
15 Russian KB Swings, 88#
20 Wall Balls, 20#
Row 250m @ 1:45 pace
6:50 legs didn't like this 1. Around round would have been a bear.
Wednesday

Did class workout, box jumps, and hangs.


A1. Box Jumps: 4 x 12 @ 30", R :30
A2. DB Burpee Thrusters: 4 x 6 (25#/hand), R :30 *Hold handles on ground, do burpee, kick feet back up to db and then do thruster
A3. Active Hang from Pull Up Bar: 4 x :30 sec, R 1:30 *Think about pulling shoulder blades down and squeezing the entire time
+
Do Class Metcon

Thursday
I was running late getting home from work so I take a Cincinnati Bengals playing tonight day off. 8-0 with the Monday night game next week and the Sunday night the week after that. Great time to be a Bengals Fan


A1. Front Squat: 3 x 5, R :45 sec **Let's work on that front rack position to get better (weight should be moderate)
A2. Kipping Pull Ups: 3 x 5-8, R :45 sec (really focus on a good kip and getting chin over the bar each time)
A3. Ring Dips: 3 x 5-8, R :45 sec (can kip these too if you know how)
A4. Back Extensions: 3 x 10, R :45 sec
+
Bike 10 cal
20 Alt Box Step Ups (no weight just body)
15 V-Ups
x3

Monday
A1. Box Squats: 4 x 8 *Use brown box and pause on box to relax hips and then engage and explode up, R :45 (Will make sure you do this right if I'm there)  
225lbs was not fun but you did make sure I did them right
A2. GH Sit Ups: 4 x 8, R :45  
Had my abs hurting all week
A3. Bike :45 @  60-70 Rpm's  
I really wish someone would break this thing
A4. Elevated Wtd. Glute Bridge: 4 x 10, R 1:30 (lay db across hips and shoulders on bench)  
Best part of Monday
+
Lower Body Stretch for 10 minutes

Tuesday
A1. Bench: 4 x 2, R :20 (265#) 
Glad it was not 3 rep lol 

A2. One Arm DB Pulls: 4 x 6/arm (75# db), R 1:00  

B1. DB Incline Bench: 3 x 10, R :45  
Done with 55lbs

B2. DB Curls: 3 x 12, R :45  
35lbs
+
7 min AMRAP
1 Unbroken Bar Dip
1 Unbroken Pull Up
2 Unbroken Bar Dip
2 Unbroken Pull Up
**keep increasing by 1 rep each round and reps must be done unbroken so rest as needed in order to achieve that
7 full rounds of this
Wednesday
A1. Box Jumps: 4 x 10 @ 30", R :30  
I got my 245 self up and down Phi said I made it look easy
A2. Barbell Thrusters: 4 x 6 (105#), R :30  
Every one favorite crossfit movement.NOT
A3. Passive Hang from Pull Up Bar: 4 x :30 sec, R 1:30
+
Do Class Metcon
Did it but don't keep up with time
Thursday
6 min on Bike at 57 Rpm's
Rest 1 min
x2  
Why Why Why won't someone just break this thing.
+
3 Rounds:
Row 400m
21 KB Swings, 53#
12 Pull Ups

10:28 I think.

Did class workout Metcon 135 clean and jerks.

Lost count on abs

Monday
A1. BSQ: 5 x 3,3,3,10,10 (295,305,315,245,245), R :45
It's went up on a Monday
A2. GH Medball Torture Twist: 5 x 10/side, R
I tortured the Twist lol
 :45 (no extra weight)
A3. Bike :35 @  60-70 Rpm's  
Could have been long hold up longer is coming Thursday
A4.  Single Leg Glute Bridge w/ Reach Over Opposite Shoulder: 5 x 8/side, R 1:00
Don't think they would win an award but they got done
 (will show you this at the gym)
+
Cool Down Stretch

Tuesday
A1. Bench: 4 x 3, R :20 (250#)
Glad it was only 3 each round
A2. One Arm DB Pulls: 4 x 4/arm(100# db),
PullEd it up on a Tuesday
 R 1:00
B1. DB Incline Bench: 3 x 8,
Done with 55lbs
 R :45 @30X3
B2. Pull Ups: 3 x 8
Got my 245lbs self up and done
 R :45
+
20-15-10-5
Russian KB Swings, 88 or 97#
MB Sit Ups, 10#
Push Ups
 Took 6min45sec to do and cause me to sleep well later that night , also did deaf by burpee box jump overs. For some unknown reason I like deaf by workouts (along as it not on the bike)



Wednesday
Got to gym late did class metcon then did A1,A2,A3 Thrusters were not fun
A1. Unbroken Ring Rows: 4 x 15, R :30
A2. Barbell Thrusters: 4 x 8 (95#), R :30
A3. Passive Hang from Pull Up Bar: 4 x :30 sec, R 1:30
+
10 min AMRAP
Run 400m
10 Toes Thru Rings
50' Walking Lunges
Rest 5 min
10 min AMRAP
Bike 2 min
7 Kipping Pull Ups
10 Clapping Push Ups

Thursday
A. Front Rack Walking Lunges: 50' for a max load in 3 set
 When 1st round  of 95lbs hurt, Round 2 of 125lbs hurt, last round of 145lbs felt great. Not Lol.
+
Bike 4 min each set
Start out at
52 RPM's, rest 60 sec
55 RPM's, rest 60 sec
57 RPM's, rest 60 sec
59 RPM's, rest 60 sec
61 RPM's, rest 60 sec
63 RPM's, rest 60 sec
65 RPM's, rest 60 sec
67 RPM's, rest 60 sec
69 RPM's, rest 60 sec
increse by 2 rpms if you get past this point
**Goal is to maintain the rpms for the 4 min and go for as long as possible

Got to 13 minutes and legs were on fire. But am sure this was the goal.

Monday
A1. BSQ: 5 x 5,5,3,2,1 (You choose the weights but as reps go down weights go up), R :45
265,285,305,325,355 going up on a Monday

A2. GH Medball Torture Twist: 5 x 6/side, R :45 (15#)

Let's get them abs to popping

A3. Bike :25 @  60-70 Rpm's

Getting better at this

A4.  Single Leg Glute Bridge w/ Reach Over Opposite Shoulder: 5 x 8/side, R 1:00 (will show you this at the gym)




Cool Down Stretch

Tuesday
A1. Bench: 4 x 4, R :20 ( 245)

Did it with 240 by mistake but it went up and down

A2. One Arm DB Pulls: 4 x 4/arm(100# db), R 1:00
Was not 75lb but I got it done

B1. DB Incline Bench: 3 x 8, R :45 (75# db again this week)

Glad it was 8 and not 12

B2. Pull Ups: 3 x 7, R :45
+
21-15-9
KB Swings, 53#
Sit Ups
Box Jump Overs, 24"

So happy you pointed out that the box jump were not burpee box jump overs

Wednesday
A1. Ring Rows: 4 x 20, R :30 (let's try this again. Adjust your feet to where unbroken is attainable)
Did not get them done unbroken
A2. DB Thrusters: 4 x 10 (35#/hand), R :30

Like the 15 lbs Thrusters more lol

A3. Banded Russian KB Swings: 4 x 6, R 1:00 (Green Band + 53# KB)
+
10 min AMRAP
Run 200m (don't get hit by mail truck)
10 Burpees
50' Walking Lunges
Got 25 lunges on 2 round

10 min AMRAP
Rest 5 min
Bike 1 min
7 Kipping Pull Ups
10 Push Ups

4 Rounds

Thursday
A. 75 Wall Balls, 20# ; Every time you break or ball hits ground you have to run 200m
+
50 before I had to stop and run 200 than 25

10-20-30-20-10
Anchored Sit Ups (feet under heavy db)
Russian Step Ups (reps per leg), 24" box & 25# db's/hand (step up and knee drive)

Anything with Russian in it means it's going to hurt. Nothing with Russian or deadlifts will be in workout I put together. lol

Monday
A1. BSQ: 4 x 7,5,3,1 (245,265,285,300#), R :45 So much better than deadlifts. As as usual the weight went up the weight went down
A2. GH Medball Torture Twist: 4 x 8/side, R :45 (15#) these have the right name
A3. Bike :45 @  55-60 Rpm's
A4.  Single Leg Glute Bridge w/ Opposite Arm DB Press: 4 x 8/side, R 1:00
+ Done right for must part
Cool Down Stretch

Tuesday
A1. Bench: 4 x 5, R :20 (240#)  
Got 5 each time but the fifth one was a fight each time
A2. One Arm DB Pulls: 4 x 6/arm, R 1:00 75 lbs
B1. DB Incline Bench: 4 x 10, R :45 (hands are sideways w/ thumbs pointing to face) 75 lbs on this don't feel good at all
B2. Pull Ups: 4 x 5, R :45
C1. Reverse Barbell Curls: 3 x 10, R :20 (heavier than 95#)  
I  hope you happy with 100 lbs
C2. Banded Tricep Pulldowns: 3 x 20, R :40
+
Run 200m (as fast as possible)
20 Air Squats
10 V-Ups
x3
After almost getting hit by speeding mail truck on 1st run I called it a day
Wednesday
A1. Ring Rows: 4 x 20, R :30 (try to do unbroken but if a break is needed do so but keep rest short) 
Really could feel burn at 14
A2. DB Seated Shoulder Press: 4 x 6, R 1:00 75lbs if nothing else am have some strong shoulders
A3. Banded KB Swings: 4 x 6, R 1:00 (Blue Band + 53# KB)
+
3-6-9-12-9-6-3
Burpees
Box Jump Overs 24"
Bike for Calories (go hard on this part)  

horrible would be too nice of a way to describe this

Thursday
A. Front Squats: 75 reps in fewer sets than last week (7) w/ 115# (try to keep that front rack better and not let it slip)  

Done in 4 sets 20,25,20,10

B. 100' Walking Lunge + DB Press each step (15#), R 3:00 x 3 **DB on shoulders, lunge out, while knee on ground do a press, then stand up and repeat

Did 100 walking lunge but press over head didn't last long at all
+
"LYNNE"
5 sets of:
Max Reps of Bench Press @ Bodyweight
Max Reps of Pull Ups
NO Rest b/w BP & PU
Rest 3-5 min b/w sets
**record how many reps of each you get  
4,10
4,10
4,10
5 1/2, 10

Tuesday
A1. Bench: 4 x 6, R :20 (230-240#) 235 lbs
A2. One Arm DB Pulls: 4 x 6/arm, R 1:00 75 lbs
B1. DB Incline Bench: 4 x 12, R :45 (hands are sideways w/ thumbs pointing to face) 75 lbs was not fun but 
B2. Scap Pull Ups: 4 x 8, R :45
C1. Reverse Barbell Curls: 3 x 12, R :20 95lbs 
C2. Banded Tricep Pulldowns: 3 x 20, R :40
+
Run 400m
Bike :30 sec ALL OUT
Front Plank 1:00
x2

Monday
A1. BSQ: 4 x 10,10,5,5 (240,240,255,255#), R :45
A2. GH Medball Torture Twist: 4 x 8/side, R :45 (15#)
A3. Bike :45 @  55-60 Rpm's keep it at 65 by mistake lol
A4. Hamstring Curls: 4 x 8, R 1:00
+
Cool Down Stretch

Wednesday
A1. BTN Pull Ups: 4 x 3-5, R :30 5
A2. DB Seated Shoulder Press: 4 x 8, R 1:00 looked at wrong did 165# and failed at 5 then did 145# failed at 4 , 135# failed at 4
A3. Banded KB Swings: 4 x 8, R 1:00
+
21-15-9
DB Thrusters, 25#/hand made it happen 
Ring Pull Ups

Thursday
A. Front Squats: 75 reps in fewest amount of sets possible w/ 135#
Took 7 set bar would start to slip out of hand at 10
B. 3 min of Non-stop Walking Lunges w/15# db/hand
Real burned bad
+
12-9-6-3
KB Swings, 70#
To not cheat and do 30 in a row I would seat it down than pick it back up after each  set

Monday: Chest & Back + Conditioning/Core
A1. Bench Press: 6 x 6 , R :20 (205# for all sets)
It went up on a Tuesday 
A2. One Arm DB Pulls: 6 x 6/arm, R 1:00 (75# db)
Pulled it let it down
B1. Ring Push Ups: 4 x AMRAP in :20 sec, R :20
17,18,17,15
B2. Ring Rows w/ Feet on Box: 4 x AMRAP in :20 sec, R 1:00 15,15,13,14

C1. Reverse Barbell Curls: 5 x 10, R :20 a ugly 95lbs 
C2. Banded Tricep Pulldowns: 5 x 20, R :40 (green band)
+
21-15-9
Bike for Calories
Hand Release Push Ups

Tuesday: Legs
Warm Up: Dynamic and 5-10 min of what you want for soft tissue work
A1. Back Squat: 5 x 20,15,15,10 (205#,225#,215#,235#) R :45
Much better than last week and didn't have abs hurting to bad this week

A2. Back Extension Holds: 5 x 5 w/ 5 sec hold at top each rep, R :45

Glad it was not with weight yet

A3. Single Leg Broad Jump: 5 x 2/leg, R :45 **Jump off one leg but land on BOTH

A4. Hamstring Curls w/ Blue Swiss Ball: 5 x 8, R :45
A5. Row 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. L Sit Pull Ups: 5 x 3-5, R :20

I pulled my 245 self up I let my 245 self down
A2. Seated Barbell Shoulder Press w/ Legs Straight Out In Front: 5 x 6, R :40

145lbs

B1. GH Hollow Holds: 5 x :20 sec, R :20 **Lie face up and hold flat whoever come up with this move was really bored 

B2. Banded Russian KB Swings: 5 x 6, R :40 **Use green band and 53# kb (attach band to kb handle and stand on band)
+
"Helen"
3 Rounds For Time:
Run 400m
21 KB Swings, 53#
12 Pull Ups

Forgot time just glad I didn't stop and walk on run.
Thursday: Legs
Warm Up = YOUR CHOICE
A1. Back Squat Jumps: 5 x 6, R :30 (light to moderate weight; squat down and then explode off ground)
A2. Back Squat Thrusters: 5 x 6, R 1:30 (same weight as jumps; squat down and then on way up perform behind the neck press and bring bar back down to shoulders before next rep)

Did class back squat workout and it was all good until I put 425 on bar lol
+
"10 Rd Tester"
10 Rounds For Time
4 Burpees
6 Wall Ball, 20#
8 KB Swings

Time was 14:40 

Monday: Chest & Back + Conditioning/Core
Warm Up: 40 reps of each movement w/ red band (chest band pull aparts, oh band pull aparts, behind back squeezes)
A1. Bench Press: 8 x 4 , R :20 (215# for all sets)
A2. One Arm DB Pulls: 8 x 4/arm, R 1:00 (75# db)
B1. Ring Push Ups: 4 x AMRAP in :20 sec, R :20
B2. Ring Rows w/ Feet on Box: 4 x AMRAP in :20 sec, R 1:00
C1. Reverse Barbell Curls: 5 x 10, R :20
C2. Banded Tricep Pulldowns: 5 x 20, R :40 (green band)
+
21-15-9
Bike for Calories
Hand Release Push Ups
Labor Day meant no workout for me (was going to try and make it but car ride from Flint Michigan had me beat)

Tuesday: Legs
Warm Up: Dynamic and 5-10 min of what you want for soft tissue work
A1. Back Squat: 5 x 25,20,15,10,5 (165#,200#,225#,245#,265#) R :45

Would do backsquat any day over deadlifts

A2. Kneeling Jumps: 5 x 3, R :45 **To 25# plates again

Hardest part was getting jumps out of mind
A3. Broad Jump: 5 x 2, R :45
A4. Hamstring Curls w/ Blue Swiss Ball: 5 x 8, R :45
A5. Bike 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. 3 Grip Pull Ups: 6 x 5/each, R :20
ABS hurting made pulls ups hurt
A2. Seated Barbell Shoulder Press w/ Legs Straight Out In Front: 6 x 8, R :40
125 I need to us better safety rails next week 
B1. GH Hollow Holds: 5 x :20 sec, R :20 **Lie face up and hold flat

ABS DIDN'T LIKE THIS
B2. Banded Barbell Shrugs: 5 x 8-10, R :40 **Stand on green band and pull w/ elbows high and outside
95lbs 
+
4 Sets of:
15 KB Swings, 53#
10 Toes to Bar
5 Kipping Chest to Bar Pull Ups (make chest touch bar)
Rest 2 min b/w sets

Did class workout here finished 200m run


Thursday: Legs
Warm Up = YOUR CHOICE
A1. Back Squat Jumps: 5 x 8, R :30 (light to moderate weight; squat down and then explode off ground)

Always better than deadlifts 135lbs 
A2. Back Squat Thrusters: 5 x 8, R 1:30 (same weight as jumps; squat down and then on way up perform behind the neck press and bring bar back down to shoulders before next rep)
135lbs ABS wanted to Tapout 


Did class 21,15,9 Here 12:02
Burpees were not invented by anybody 6 ft 245 lbs but got them done .
+
20 min EMOM
1st - 20 steps Barbell on Back Walking Lunges, 65#
2nd - 8 Burpee Box Jump Overs, 24"
3rd - Rest
4th - 12 Wall Balls, 30#

Monday: Chest & Back + Conditioning/Core
Warm Up: 25 reps of each movement w/ red band (chest band pull aparts, oh band pull aparts, behind back squeezes)
A1. Bench Press: 8 x 6 , R :20 (185-200# for all sets) 200lbs
A2. One Arm DB Pulls: 8 x 6, R 1:00 (55# db) 55lbs
B1. Ring Push Ups: 4 x 6-8 unbroken *hold 2 seconds at top each rep, R :20
B2. Chin Ups: 4 x 6-10 unbroken, R 1:00
C1. Barbell Curls: 5 x 6, R :20 (try 95# again this week) 95lbs
C2. Banded Tricep Pulldowns: 5 x 20, R :40 (green band)
+
Tabata Sledge Hammer Swings
:20 work/:10 rest x8 (total of 4 min)
**Switch hands each set
Not fun
Tuesday: Legs
Warm Up: Dynamic and 5-10 min of what you want for soft tissue work
A1. Back Squat: 5 x 2,4,6,8,10 (315#, 305#, 265#, 215#, 185#), R :45  
It went up on a Tuesday

A2. Kneeling Jump to Feet: 5 x 3, R :45 **If can go to a plate do so (even if its just a 10# plate)  
25lbs plate
A3. GHD Sit Ups: 5 x 6-8, R :45
A4. Hamstring Curls w/ Blue Swiss Ball: 5 x 8, R :45
A5. Bike 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. 3 Grip Pull Ups: 6 x 5/each, R :20
A2. Half Kneeling Single Arm Press: 6 x 5/side @30X3, R :40
B1. Back Extensions: 5 x 12-15 @30X1, R :20 (45# plate across chest)
B2. 3 Grip Barbell Shrugs: 5 x 3/each (205# for all sets), R :40
+
4 Rounds For Time:
Run 200m
12 Med Ball Sit Up Tosses to Wall, 10#
8 Burpees
 
Did Thursday workout

Thursday: Legs
24 min EMOM
1st - 5 Toes to Bar + Row with remaining time
2nd - 8 KB Swings, 53# + Jump Rope with remaining time
3rd - 6 Double KB Thrusters, 35#/hand + Walk with remaining time
+
RAN (rest as needed)
+
200m Sled Push w/90#
+
10 min easy cool down (static stretches: sit on floor and grab feet w/ legs straight, wide legs and reach between, etc...)

Get black Sled fixed Get black Sled fixed

Monday: Chest & Back + Conditioning/Core
Warm Up: 25 reps of each movement w/ red band (chest band pull aparts, oh band pull aparts, behind back squeezes)
A1. Bench Press: 8 x 8 , R :20 (170# for all sets)  No problems

A2. One Arm DB Pulls: 8 x 8, R 1:00  
Did it with the falling apart 45lbs DB
B1. Ring Push Ups: 4 x 6-8 unbroken *hold 2 seconds in bottom each rep, R :20  
Did 7 at first but by end it was 6. 2second holds were notified fun
B2. Chin Ups: 4 x 5, R 1:00  
No problem
C1. Barbell Curls: 5 x 8, R :20 (moderate to heavy weight)  
Started with 95lbs but could only get 5 good reputation better make that 4.5 on reputation drop down to 85 and got 6 reps each time
C2. Banded Tricep Pulldowns: 5 x 15, R :40 (green band)  
No problem
+
1 min of:
Sledge Hammer swings to tire **Switch hands every :30 sec
Rest 1 min
x 4  
This was something fun. (Not really)

Tuesday: Legs
Warm Up: Dynamic and 5-10 min of what you want for soft tissue work
A1. Back Squat: 5 x 3,5,7,9,11 (305#, 295#, 285#, 240#, 200#, 165#), R :45  
Went down went up
A2. Kneeling Jump to Feet: 5 x 3, R :45  
Started rough Lol
A3. GHD Sit Ups: 5 x 6-8, R :45
A4. Glute Bridge w/ feet on blue exercise ball (knees bent): 5 x 8, R :45
A5. Row 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. 3 Grip Pull Ups: 10 x 3/each, R :20 
Getting up there
A2. Half Kneeling Single Arm Press: 10 x 5/side @30X3, R :40 (knee that is down and arm that is pressing are on the same side of body)  
45lbs
B1. Back Extensions: 5 x 10 @30X1, R :20 *add weight  
45lbs
B2. 3 Grip Barbell Shrugs: 5 x 3/each (heavier than last week) (snatch grip, clean grip, close grip), R :40  
220lbs snatch grip was not fun, clean grip a little better than snatch grip, close grip not issues
+
4 Rounds For Time:
Run 200m
12 Med Ball Sit Up Tosses to Wall, 10#
8 Burpees
ONE Week am make it to this part of workout Lol
Thursday: Legs
24 min EMOM
1st - 2 Front Squats @ 215# ( slipped out hand one round but other than that it went down and back up)
2nd - 8 DB Push Press, heavy (55lbs got rough but I made it)
3rd - 8 KB Squat Cleans, 53# (might have done those right Lol)
+
RAN (rest as needed)
+
Sled Push w/ 90# on top: :15 ALL OUT x 6 , Rest 1:15 (all am say is that a 7th round would requested CPR)
+
10 min easy cool down (static stretches: sit on floor and grab feet w/ legs straight, wide legs and reach between, etc...)