Thursday
warm up stuff
WOD Partner one working one resting
Part #1
Sled pull power walk X 60 yards X 220 pounds
10 times each
Part #2
53 KB’s in rack position
Max distance carry
8:00 min 1000 meters
Fri
Warm up stuff
Strength Back Squat
135 X bunch
185 X 4
225 X 4
275 X 6 X 4
WOD
7 min
400 meter run
Rest of 7 min max reps
135 X Bear complex (power clean, front squat, push press, back squat, push press)
Did 16 reps
Mon
Warm up stuff
Squat clean
1 Rep 10 sec reset 1 rep
135
155
185
205
215
225
WOD
155 X 45 DL
155 X 30 Hang power cleans
155 X 15 squat cleans
9:57
Tues
Warm up stuff
WOD with a Partner one works one rest split everything in half
8 min
1000 meter row
AMRAP in time left
10 pull-ups
15 push ups
20 air squats
5 rounds
60 sec rest
8 min
1000 meter row
AMRAP in time left
10 pull-ups
15 push ups
20 air squats
5 rounds
60 sec rest
8 min
1000 meter row
AMRAP in time left
10 pull-ups
15 push ups
20 air squats
4 rounds
Total after all was 14 rounds
Wed
Warm up stuff
Close grip floor press
135 X bunch
185 X 3
205 X 3
225 X 3
245 X 3
WOD
3 RFT
55 KB X 20 kB swings
20 burpees
6:36
5 min rest
3 RFT
55 KB X 20 Sumo DL High Pull
24” X 20 box jumps
6:34
Mon
Warm up stuff
Strength work
Power Snatch & OHS
95 X 2 X 2 (2 Snatch and 2 OHS)
115 X 1 X 2
135 X 1 X 2
155 X 1 X 2
Sumo RDL
185 X 8
205 X 8
235 X 8
245 X 8
Walking Goblet lunges
55 KB X 3 X 16
Farmers carry 300 meters
70’s KB
WOD
70 KB X 15 Russian Swings
70 KB X 15 Goblet Squats
4 rounds 8 min
Forgot last Friday workout
Warm up stuff
WOD
1 mike run
155 X 21 Power Clean and Jerk
800 meter run
155 X 21 power clean and Jerk
1 mile run
29:40 min
Wed
Warm up stuff
Strength speed floor press with 1 sec pause
165 X 3 X 3 narrow grip
165 X 3 X 3 medium grip
165 X 3 X 3 wife grip
WOD
135 X 30 Curtis P’s (PC + front each lunge each leg + push press)
7:50
Popped something in my right groin on rep 29 now hard to walk or sit. Sucks getting old.
Mon
Warm up stuff
Strength Front squat
1 sec pause below parallel 1 sec pause above parallel
135 X 2
185
205
215
225
235
245
255
275
WOD
5 rounds: 1 min rest after 3 min AMRAP
AMRAP in 3 min
135 X 3 power cleans
6 push ups
9 air squats
I did 5 rounds for each 3 min AMRAP
Tues
Warm up stuff
EMOM 20 min
10 kcal row odd minutes
10 burpees even minutes
All reps completed
Recovery work
Sled pull light weights
15 min of work
Mon
Warm up stuff
Strength
Glute bridges
135 X bunch
185 X 4 X 8
WOD 4 rounds for time
70 KB X 15 KB swings
50 jump ropes
70 KB X 15 Goblet Squats
50 jump ropes
9:05
Tues
Warm up stuff
Warm up work for running
WOD
4 rounds
400 meter run
30 sec rest
200 meter run
2 min rest
Total time 17:25
Splits worked out to 4:40-4:50 min rounds
Wed
Warm up stuff
Strength
Hang power Snatch
135 X 6 X 3
WOD 11 min AMRAP
3 strict chin ups
20 hanging leg raises
75 X 15 power Snatch
4 rounds plus 10 power Snatch
Now off to pack and drive to BR.
Friday in BAton Rouge
6 mile run treadmill
Mon
Warm up stuff
Strength Zercher Box Squats
135 X bunch
225 X 2
275 X 2
315 X 2
365 X 2
WOD
20 MB X 21 wall balls
15 lateral bar over burpees
135 X 9 overhead squats
4 rounds
18:46