Tues
Warm up stuff
Skill push press
135 X 3 X 10
WOD AMRAP
95 X 5 X hang power clean
95 X 10 X thrusters
95 X 15 X push press
200 meter run
7 rounds plus 5 hang cleans
20 min
Friday working from home today, have to put together a Tricycle for Mickie and then go finish my Tat at noon.
Skill Rowing
2000 meter
8:11 min
WOD
400 meter run
24" X 30 X box jumps
20 MB X 30 X Wall balls
4 rounds 25 min
this is 5 days straight working out, so just cruised and didnt push anything. Taking the weekend off and we leave for our Cruise on Monday. Ready for the break.
Tues back to work ugh
Warm up stuff
Skill
4 rounds NFT
8 toes to bar (T2B)
95 X 5 X OHS
WOD
10 T2B
95 X 1 OHS
9 T2B
95 X 2 OHS
8 T2B
95 X 3 OHS
7 T2B
95 X 4 OHS
6 T2B
95 X 5 OHS
5 T2B
95 X 6 OHS
4 T2B
95 X 7 OHS
3 T2B
95 X 8 OHS
2 T2B
95 X 9 OHS
1 T2B
95 X 10 OHS
13:30
Mon back for the new year
Warm up stuff
Skill
EMOM alternate
50 jump ropes even min
7 pull ups odd min
12 min
WOD
50 jump ropes
10 pull ups
6 burpees
2 min assault bike
3 rounds 11:20
Wed
Warm up stuff
Skill
5 rounds
135 X 5 X MP
135 X 4 X walking lunge in front rack
WOD
4 rounds
200 meter run
6 burpees
115 X 10 X walking lunges in front track
115 X 15 X push press
13:28
Sat almost over my illness
Warm up stuff
WOD
135 X 3 X full clean
8 burpees over bar
200 meter run
5 rounds then
70 KB X 20 X KB swings
25 mountain climbers
25 air squats
800 meter run
2 rounds
26:40 total time
26 degrees outside this morning
Mon Chest still rattles with a deep breath sucks
Warm up stuff
Skill
135 X 3 cleans
4 chest to bar pull ups
165 X 3 cleans
4 chest to bar pull-ups
185 X 3 cleans
4 chest to bar pull-ups
205 X 3 cleans
WOD
20 MB X 21 X wall balls
95 X 18 hang cleans
15 bar facing burpees
12 pull-ups
3 rounds 15:30
https://instagram.com/p/BPCwkHJDgjt/
Mon back at it
Warm up stuff
Skill
Max effort unbroken
70 KB X 50 X KB swings
Couple min rest
50 hanging knee raises
WOD
70 KB X 21 X KB swings
21 hanging knee raises
500 meter row
70 KB X 15 X KB swings
15 hanging knee raises
500 meter row
70 KB X 9 X KB swings
9 hanging knee raises
500 meter row
14:56
Tues
Warm up stuff
Skill
135 X 5 thrusters
140 X 5 thrusters
145 X 5 thrusters
150 X 5 thrusters
WOD
7 min as many burpees as possible
Did 70 to a pull-ups bar 6 inches above my outstretched arm.
Fri Kind of an active recovery day
Warm up stuff
Skill
20 min of foam rolling and lacrosse ball work
WOD
500 meter row
40 air squat
30 sit ups
20 push ups
10 pull-ups
4:31
https://instagram.com/p/BPfF7k9jUZN/
Sat
Warm up stuff
WOD
20 MB X 10 X wall balls
135 X 2 X power snatch
60 jump ropes
600 meter run
20 MB X 20 X wall balls
135 X 4 X power snatch
120 jump ropes
600 meter run
20 MB X 40 X wall balls
135 X 8 X power snatch
180 jump ropes
600 meter run
20 MB X 20 X wall balls
135 X 4 X power snatch
120 jump ropes
600 meter run
20 MB X 10 X wall balls
135 X 2 X power snatch
60 jump ropes
600 meter run
29:30
Mon today starts the ādietā the one the only suck donkey balls for next 21 days.
Warm up stuff
Skill Snatch complex 95 & 115
Power position X 1
Mid thigh position X 1
From floor X 1
Every 1.5 min for 12 min
WOD
115 Snatch X 10
Jump ropes X 100
115 Snatch X 9
Jump ropes X 90
115 Snatch X 8
Jump ropes X 80
115 Snatch X 7
Jump ropes X 70
115 Snatch X 6
Jump ropes X 60
115 Snatch X 5
Jump ropes X 50
115 Snatch X 4
Jump ropes X 40
115 Snatch X 3
Jump ropes X 30
115 Snatch X 2
Jump ropes X 20
115 Snatch X 1
Jump ropes X 10
19:30
Weight 210
Tues
Warm up stuff
Skill superset X 5
135 X strict press
135 X 2 X push press
135X 3 X jerk
45 plate X 50 foot over head plate lunges
WOD
95 X 10 X SDLHP
20 over bar lateral burpees
30 stationary lunges
3 rounds plus 10 SDLHP
15 min
Weight 205.5
Thurs
Warm up stuff
Multiple skills
Front squat
135 X 4
185 X 4
225 X 2 X 4
245 X 4
275 X 2
Clean complex
135
1 from pocket
1 from above knee
1 from below knee
6 sets
Between each set 1 min plank, sit-ups and twists rotate through
Clean high pull
185 X 3 X 3
Weight 203
Sat fun
Warm up stuff
WOD
155 X 3 full cleans
7 bar facing burpees
200 meter run
7 chest to bar pull ups
12 hanging leg raises
400 meter run
4 rounds 24 min
Weight 201
Wed workout and Menās group
Warm up stuff
Skill
Box jumps
Turkish get ups
WOD
10 hand stand push ups
400 meter run
5 chest to bar pull-ups
5 ring dips
5 rounds 18:32
Weight 204
