December 14-20

Monday - 12.14

A. Deadlift @ 5111 - 3 x 8 / rest 90s (moderate) #85,95,100

B. Close Grip Bench @ 3113 - 3 x 8 / rest 2 min (moderate) #55,55,55

C. Front Squat @ 32X1 - 3 x 10 / rest 2 min (build) #55,65,70

+

Hollow Rocks - 5 x 20 / rest 90s

+

Burpee x 10 AFAP. 6:34 with 2 mins rest programmed in

Russian Swing x 20 (#44)

/ rest 60s

x 3

Tuesday - 12.15

5 rounds

400m Run

12 Box Jump (step down) (20”)

Battle Rope x 30s (double arm wave)

/ rest 90s

Wednesday - 12.16

Rest

Thursday - 12.17. What weight do you recommend for these movements?

3 sets:

A1: KB Front Rack Reverse Lunge x 20 alt steps / rest 30s #25 kettle bells 

A2: Seated (floor) SA Neutral Grip DB Press @ 2112 x 10 per arm / rest 30s #15

A3: SL KB RDL @ 2112 x 10 per leg / rest 2 min #25 (these usually really bother my back.  Did light weight but no issues this time!)

+

15 min AMRAP. Completed 2 full rds plus carries, wall wall and 6 t2b.  Been doing t2b vs k2e because movement feels better...is this bad?

SA Overhead KB Carry x 100ft  per arm

Wallball x 10UB

K2E x 10

Primal Crawl x 100f

Slamball x 10

Friday - 12.18

4 rounds

Push-up @ 3030 x 10

DB Hammer Curls x 20 #15,15,20,20

DB Flies x 20 #10

Banded Tricep Pushdown x 20

/ rest 90s

+

100m Row @ 100% / rest 30s x 20

Kept 1:57-2:00 pace each round 

Saturday - 12.19

Power Clean - 10 min practice

+

5 min EMOM - 1 Power Clean + 6 Front Squat (#75-95) #75... Not a lot of practice on cleans...this is heaviest I have cleaned since the open last year

+

30 min Z1 Row / Run / Bike (your choice on how to break it up) *keep HR @ 135bpm

Sunday - 12.20

Rest

11/30-12/5. Cindy Results

Monday - 11.30

AFAP

15 Pull-ups

25 Push-ups

35 Sit-ups

45 Air Squats

/ rest 3 min

x 3

 Times ='6:28.  6:12.  5:50

Tuesday - 12.1

10 min Shoulder Mobility (Prayer Stretch / Foam Roll Lats)

+

10 min Hip Mobility (Banded Hip Extension / Frog Stretch (dynamic)

+

3 rounds / rest 5 min between rounds

30 Russian Swings (#53). Did #45 here because have not done KBS at #53 at all (well not more than one or 2 reps awhile back)

1k Row

Wednesday - 12.2

Rest

Thursday - 12.3

A. Front Leaning Rest (on rings) - 5 x 30s-45s / rest 2 min. Did about 30-35 secs each round

B. Strict Pull-up - 5 x AMRAP / rest 2 min. 5,4,4,4,4

C. Weighted Deficit Push-up - 5 x 5 / rest 90s (heavy as possible). #25

D. Supinated Static Bar Hang - 5 x AMSAP / rest 2 min

+

Anchored Leg Raise - 5 x 10 / rest 90s

Friday - 12.4

Cindy

30 min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

14 rounds + 1 pull up (don't think I have done this since foundations where did ring rows and push ups on my knees :-) )

Saturday - 12.5

10 min Foam Roll (glutes / IT band / VMO)

10 min Hip Mobility (banded spiderman / pigeon stretch)

+

20 min grinder

10 Suitcase Deadlift (#44) left

100ft Suitcase Carry (left)

20 Goblet Squat

10 Suitcase Deadlift (right)

100ft Suitcase Carry (right)

20 Goblet Lunges

This was hard at #45.  Basically got through 3 rounds plus 10 deadlifts.   Also did Tim's workout (run/wallball)....could also explain why this was so hard ;-)

Sunday - 12.6

11/9-11/15

Monday - 11.9

4 sets:

A1: Seated DB Arnold Press  x 15 / rest 30s https://youtu.be/6Z15_WdXmVw. #15 all rounds

A2: KB Sumo Deadlift @ 3111 x 15 / rest 30s (#70-88) #70 all rounds

A3: Goblet Squat @ 3030 x 15 / rest 2 min (3 sec down 3 sec up / don’t lock out hip when standing) #35 all rounds

+

20 min Row @ 2:12-2:15 pace. 4520 meters at 2.12.7 average pace

Tuesday - 11.10

3 sets:

2 min AMRAP

-5 Burpee

-5 K2E. Did T2B

/ rest 60s

2 min AMRAP

-Thruster x 8 (#55)

-Box Jump x 8 (step down)

/ rest 60s

2 min AMRAP

-Double Under x 15. Did 45 SU

-Wallball x 10 UB. Started working 14 lb wallball instead of 12 :-)

/ rest 3 min

Wednesday - 11.11

Rest

Thursday - 11.12

4 sets:

A1: Strict Pull-up x 2.2.2 / rest 30s / rest 90s

A2: Deficit Weighted Push-up x 3.3.3 / rest 30s / rest 90s (hands on #45 plates / use 15-25 for weight)

+

18 min AMRAP. Did 3 rds plus run and battle rope

200m Run

Battle Rope x 60s

200m Run

Horizontal Ring Row x 15. Have to break up in sets

Friday - 11.13

A. Front Leg Elevated Reverse Goblet Lunge - 4 x 8 per leg / rest 30s btw legs / rest 3 min (holding KB at Chest) Elevate front foot on 2 stacked #45 bumpers #25,25,35, 35

+

4 rounds / rest 30s between exercises

15 DB Bench Press @ 3111 (mod/heavy) #20...what would you suggest here?

20 Barbell Curls @ 3030 (empty bar)

25 Banded Face Pulls https://youtu.be/IndIttUTNMU

+

Plank Walks - 3 x 25 / rest 60s

Saturday - 11.14. Took 35.36 mins with 500 jump ropes because not able to leave the house for the run

2 rounds for time

40 Russian Swings (#35)

40 Goblet Squats

40 Slamball

40 Push-ups

1 mile Run

Sunday - 11.15

11/16-11/22

Bruised my tailbone on Sunday in the mountains so had to modify some of the exercises.  I did all workouts...some just hurt more than others :-(

Monday - 11.16

5 sets:

A1: 1 arm Waiter Squat x 10 per arm / rest 30s btw arms / rest 30s #10, 15,20,20,25 (not sure what weight to try here but kept it light b/c pushing up from the squat was painful)(building)https://youtu.be/Uk1K_OEscFo

A2: 1 arm DB Bent Row x 10 per arm / rest 30 btw arms / rest 2 min (heavy) #20,20,25,25,25

+

25 min Row (2:15 pace). 5563 meters and a 2.14.8 pace overall.  Most meters I have rowed in one sitting!  Tailbone was uncomfortable but motored through.

Tuesday - 11.17. Completed

3 sets:

3 min AMRAP

-5 Burpee

-5 K2E did T2B instead

/ rest 60s

3 min AMRAP

-Thruster x 8 (#55). Altered 2nd and 3rd rounds to be 5 thrusters and 16 step ups because thrusters hurt tailbone

-Box Jump x 8 (step down). Did steps ups this week because of tailbone

/ rest 60s

3 min AMRAP

-Double Under x 15. Did 45 single unders

-Wallball x 10 UB

/ rest 3 min

Wednesday - 11.18

Rest. Nailed it!

Thursday - 11.19

5 sets:  complete...used #15 for push-ups

A1: Strict Pull-up x 2.2.2 / rest 30s / rest 90s

A2: Deficit Weighted Push-up x 3.3.3 / rest 30s / rest 90s (hands on #45 plates / use 15-25 for weight)

+

21 min AMRAP

200m Run: did 250 meter row because raining and dark (thought I would fall on my face likely)

15 Russian Swings

10 Slamball

5 Pull-ups

Friday - 11.20:  also did 5k turkey trot at work; much better with the plank walks this week.  All sets unbroken

A. Front Leg Elevated Reverse Goblet Lunge - 5 x 8 per leg / rest 30s btw legs / rest 3 min (holding KB at Chest) Elevate front foot on 2 stacked #45 bumpers. This really bothered my tailbone so removed the plates and just did #25 reverse lunges.  

+

5 rounds / rest 30s between exercises

15 DB Bench Press @ 3111 (mod/heavy). Did #20

20 Barbell Curls @ 3030 (empty bar). Getting better here but still have to break up the set of 20 with the tempo

25 Banded Face Pulls https://youtu.be/IndIttUTNMU

+

Plank Walks - 4 x 25 / rest 60s

Saturday - 11.21

10 min EMOM

5 Deadlift (#55)

5 Push Press (#55)

5 Front Squat (#55)

Sunday - 11.22

Rest

11/2-11-7/15

Monday - 11.2

3 sets:

A1: Seated DB Strict Press @ 3011 x 15 / rest 30s (seated indian style on ground) #15

A2: Deadlift @ 3111 x 15 / rest 30s (#85-95) #85

A3: Goblet Squat @ 3030 x 15 / rest 2 min (3 sec down 3 sec up / don’t lock out hip when standing)

+ #35

15 min Row @ 2:12-2:15 pace. Did prior to earlier part b/c Tim needed to be on the rower too. Pace of 2:15.03

Tuesday - 11.3. Nothing big to report here

3 sets:

90s AMRAP

-5 Burpee

-5 K2E

/ rest 60s

90s AMRAP

-Thruster x 8 (#55)

-Box Jump x 8 (step down)

/ rest 60s

90s AMRAP. Did the wall balls first after 1st round because was having trouble getting single unders.  Did #14 on wallballs

-Double Under x 15

-Wallball x 10UB

/ rest 3 min

Wednesday - 11.4

Rest

Thursday - 11.5

3 sets:  did #15 on deficit push-ups 

A1: Strict Pull-up x 2.2.2 / rest 30s / rest 90s

A2: Deficit Weighted Push-up x 3.3.3 / rest 30s / rest 90s (hands on #45 plates / use 15-25 for weight)

+

15 min AMRAP. Completed 4 rds + run, KBS and 8slamballs

200m Run

15 Russian Swings

10 Slamball

5 Pull-ups

Friday - 11.6

A. Rear Leg Elevated Squat - 3 x 8-10 per leg / rest 30s btw legs / rest 3 min (holding KB’s at sides)

+ did #15 easy hand

3 rounds / rest 30s between exercises

15 DB Bench Press @ 3111 (mod/heavy) #20 on each

20 Barbell Curls @ 3030 (empty bar) this was rough on the tempo!

25 Banded Face Pulls https://youtu.be/IndIttUTNMU

+

3 rounds for time 17:14 but did 150 single unders because I was struggling to get DUs this week

250m Row @ 85%

400m Run

50 Double Unders

Saturday - 11.7

10 min AMRAP. Did 4 rounds + 10 DL, 10pp and 1 FS. Also did Tim's grinder workout.

10 Deadlift (#55)

10 Push Press (#55)

10 Front Squat (#55)

*focus on quality of movement especially as you get fatigued in upper and lower back here

10/26-11/1

Monday - 10.26 took just over 23 mins

10 min Squat / Hip Mobility

+

60 Wallball

60 Box Step-ups (alt)

60 Goblet Squat (#35)

60 No Push-up Burpee

60 Cal Row

Tuesday - 10.27

5 sets:

A1: Birddog x 20 / rest 30s

A2: Deadbug x 20 / rest 30s

+

5 rounds no issues...time slower on runs because did at night in the rain and could not see well

200m Run

20 Russian Swings (#44)

15 Push-up (Deficit 2”)

Wednesday - 10.28

Rest

Thursday - 10.29

A. Front Squat - 8 x 8 / rest 90s (#75-85)did on sat morning after Friday workout due to time constraints on Thursday.  #75.  

+

Strict Pull-up - 26 min EMOM x 2 (alternate between pronated and supinated grip on the minute) *if this is unmanageable drop to 1 rep each minute) 2 reps complete every minute

+

14 min EMOM no issue 

10 Russian Swings  and 6 Slamball

Friday - 10.30 did on Saturday instead of Friday.

7 min AMRAP 9 rds completed

10 Hammer Curls (#20)

5 Deficit Push-up (on db)

+

1 mile Jog (70%) *little faster than Z1

+

7 min AMRAP 6 rds plus 10 extensions completed 

10 Seated DB Overhead Tri Ext

5 T2B or K2E

Saturday - 10.31

Rest

Sunday - 11.1

Rest

10/19-10/25

Front or Goblet Squat (moderately heavy)  - 10 min EMOM x 5 #55,55,60,60,65

+

20-15-10 complete...13:19

Thruster (#55)

Pull-up

Tuesday - 10.20

5 rounds:  did this on Saturday because traveling on Tuesday and no time to work out with work schedule 

 Strict T2B or K2E x 10-12 / rest 30s

 Birddogs x 30 alt / rest 30s

 Hollow Hold to Superman to Hollow x 10 / rest 2 min (1 rep = back to belly to back)

+

5 rounds for time  did not do this workout this week due to travel schedule 

500m Row

15 DB Bench (#25-30)

Wednesday - 10.21

Rest

Thursday - 10.22

5 Rounds complete...time of 23:54

Deadlift @ 30X1  x 10 (moderate) / rest 20s. Did #95

Burpee x 10 / rest 20s

Pull-up x 10 / rest 60-90s

Friday - 10.23. Completed 5 rounds in the 18 mins

18 minute EMOM

200m Run

Overhead Lunge Step x 20 alt (#25 plate)

Wallball x 20

Saturday - 10.24

5k Row (time trail). Time of 22:26

Have not done this before....could have paced a little faster in the beginning maybe...will try that next time but overall felt kept it very consistent throughout the 5K

Sunday - 10.25

Rest