Friday, January 15

A. Front Squat - 8 x 3 / rest 90s (build to heavy)

+

3 rounds

Pull-up x 20

Push Jerk x 20 (#55)

Russian Swings x 20 (#44-53)

Push-up x 20

/ rest 2-3 min

Actually did this workout on Saturday b/c I was traveling from 4:30am Friday morning and just did not have it in me!

Went to #95 for the squat Triple.  Think I could have done 100 but form was starting to shake and it makes me nervous.

Took awhile to get through the 3 rounds (26.06 mins).  Mostly due to breaking up the pull ups in small sets but I got through it.  Did #45 on the swings.  Upper body was toast after!

Tuesday January 12th

Tuesday - 1.12

4 rounds

100ft Primal Crawl

100ft Farmer Carry (#50 in each hand)

100ft DB Double Arm Overhead Carry (#25-30)

500m Row

Took me 28.18 mins.  Did #53 on farmer carry b/c that is the set of 2 we have available.  #25 on overhead db carry.  That was tough...left side definitely shaky.

Monday January 11th

A. 10 min EMOM - Double Under x 20 sec work / 40 sec rests had a few rounds of 10 or so strung together

B. SL KB Deadlift (2 hands on KB) - 3 x 8 per leg / rest 90s (building from #62-70) *warm-up had to skip this due to time 

C. DB Curl to Press - 3 x 10 / rest 60s (#20-25) #20....these get tough...especially left side but did unbroken

D. Plank on Rings - 3 x 30s / rest 60s. No issues

+

5 rounds for time

10 DB Push Press (#25-30)

10 Front Rack DB Walking Lunge Steps (5 per leg) (same weight)

200m Run

13:09 

12/28-1/3

Monday - 12.28

A. Deadlift @ 5111 - 5 x 8 / rest 90s (#10 heavier than last week) #85.95.100,105,115

B. Close Grip Bench @ 3113 - 5 x 8 / rest 2 min (#5 heavier than last week) #65

+

Prone Plank w / Leg Lifts  - 3 x 20 per leg / rest 2 min completed as prescribed this time

+

Burpee x 10 AFAP

Russian Swing x 20 (#44)

/ rest 60s

x 5. 11:39 with rests.  Taking breaks on some of the KBS rds

Tuesday - 12.29. Ok....this took a REALLY long time! but I wanted to practice the double unders and I have been struggling with them lately.  Completed as prescribed but took me 42 mins

7 rounds

400m Run

15 Double Unders

Battle Rope x 30s (double arm wave)

/ rest 90s

Wednesday - 12.30

Rest

Thursday - 12.31

4 sets:  same weights as week before...complete as prescribed nothing to report

A1: KB Front Rack Reverse Lunge x 20 alt steps / rest 30s

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

A3: SL KB RDL @ 2112 x 10 per leg / rest 2 min

+

8 min AMRAP

SA Overhead KB Carry x 100ft  per arm

Wallball x 10UB

K2E x 10

Primal Crawl x 100ft

Slamball x 10

+

8 min Row

Shooting for 3600m +. Confused on the target here.  I can't row that hard...even once :-(. Completed 1891 meters.  

Friday - 1.1

5 rounds. Completed same weights as last week...nothing to report

Push-up @ 3030 x 10

DB Hammer Curls x 20

DB Flies x 20

Banded Tricep Pushdown x 20

/ rest 90s

+

100m Row @ 100% / rest 30s

x 24. All rows between 1:57 and 2:00 average

Saturday - 1.2

Power Clean - 10 min practice. Still struggle with clean technique :-(

+

9 min EMOM - 1 Power Clean + 6 Front Squat (#75-95).  Did #75

+

40 min Z1 Row / Run / Bike (your choice on how to break it up) *keep HR @ 135bpm. Complete...nothing too report

Sunday - 1.3

Rest

12/21-12/27/15

A.  Dead lift:  did #85, 95, 100, 105....know this is not supposed to be build, but feels better this way?B. Close Grip Bench @ 3113 - 4 x 8 / rest 2 min (#5 heavier than last week) #60 as prescribed, no issues

C. Front Squat @ 32X1 - 4 x 8 / rest 2 min (build) #55 65,70,75....tempo is killer!

+

Prone Plank w / Leg Lifts  - 3 x 20 per leg / rest 2 min. Only did 24 per set...building on these...completed as prescribed the next week

+

Burpee x 10 AFAP

Russian Swing x 20 (#44)

/ rest 60s

x 4

Total time=9:37 with rest

Tuesday - 12.22

3 rounds. Total time=23:20....did 1000 meter rows because raining hard 

800m Run

16 Box Jump (step down) (20”)

Battle Rope x 30s (double arm wave)

/ rest 75s

Wednesday - 12.23

4 sets:

A1: KB Front Rack Reverse Lunge x 20 alt steps / rest 30s #25 kettlebells.  Is this where I should be here?

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

A3: SL KB RDL @ 2112 x 10 per leg / rest 2 min #25 because hard on back (I tend to twist) but feeling very stable

+

18 min AMRAP

SA Overhead KB Carry x 100ft  per arm

Wallball x 10UB

K2E x 10

Primal Crawl x 100ft

Slamball x 10

3rds+ SA carry and wallball....had to stop once to wait for slam all to be available b/c Tim was using :-)

Thursday - 12.24

5 rounds

Push-up @ 3030 x 10

DB Hammer Curls x 20 #20....target?

DB Flies x 20 #10

Banded Tricep Pushdown x 20

/ rest 90s

+

100m Row @ 100% / rest 30s all rnds 2:00 or under

x 22

Friday - 12.25

Merry Christmas

Saturday - 12.26 did not do this workout b/c traveling instead we did:

100 air squats

100 single unders

100 KBS

100 single unders

50 push-ups/50 sit ups

100 singles

100 lunges 

100 singles

50 push-ups/50 sit ups

100 singles

100 air squats

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