Warm up:
Tabata 5 rounds of

high knees
knees t elbows
squats
partner ball sit ups


Strength Bias: 5 by 5 ( I did 95,105,115,135,145)

Back Squat

Skill:

12 Reps Performed at Full ROM w/RX Wgt

KB Swing

WOD:

50 KB swings (50/35)
10 Air squats
200m run
40 KB swings
20 squats
200m run
30 KB swings
30 squats
200m run
20 KB swings
40 squats
200m run
10 KB swings
50 squats
200m run

TIME was 13:48 as rx was a great wod but runs were hard after BS

ILL JUST START WITH MONDAY SINCE I HAD A CRAZY WEEK LAST WEEK IT WILL TAKE TOO LONG TO POST ALL MY WODS

MONDAY

Strength Bias: Heavy Deads

7 by 5

AMRAP 15

5 DL (185/135)

15 Air squats

15 Sit ups


DIDNT DO HEAVY DL NOT MUCH TIME AND DID WOD AT JENS HOUSE GOT 14 ROUNDS AS RX


TUESDAY


WarmUp: Coaches Choice

Skill: Dbl Unders: WORK UNTIL YOU GET THEM! If you already have them…well…then work til you can string 100 together without stopping. Progression: 1 JR/1 Dbl Under: High Knees, Pike, Vertical

WOD: 4 RFT
400m OH Run (25/10)
12 Hand Release Push Ups
24 Dbl Unders


THIS WOD WAS NOT MY STREGNTH I DID HORRIBLE I THINK MY TIME WAS A LITTLE OVER 20 MIN, THE RUNNING KILLED ME MOST GOT FROM 15M AND UP


WEDNESDAY


WarmUp: Coaches Choice

Skill: Thruster

8 by 3 : 3 Reps Must be Unbroken

WOD: On the Min Every Min Complete

2 Thruster (135/95)

2 Pullup

2 Wall Ball (20/16)

***Cap is 16 Mins for a Perfect Score of 16 Rounds. Go until Failure or Until you can No longer get all 3 Movements in 1 Minute Time Frame. Rest time is within the 1 min left over time from completed movements. ***


THIS WAS MY TYPE OF WOD, BUT USED 85LBS AND DEF GOT HARDER NEAR THE END AND GOT ALL 16 ROUNDS

TUESDAY

TODAY I DIDNT WOD

HAD A MEETING THIS MORNING AND USUALLY IM MOTIVATED TO DO IT AT HOME OR AT JENS PLACE BUT I WAS HURTING FORM YESTERDAYSO I DONT THINK A DAY OFF IS GOING TO KILL ME, IM REALLT TIRED TODAY LOTS OF RUNNING AROUND AND LAST MINUTE THINGS BEFORE JESSE GETS HOME, oh and started a meal plan today, ate so much today i couldnt even finish my last meal just now!

Monday

Lower Body Mobility

Speed Work

Strength: DL

3-3-3, 2-2-2, 1-1-1 for PR or 1 Rep Max

WOD:

21-200m-15-400m-9-200m

DL (50% of your 1RM)

CTB Pushups

Box Jumps


I GOT TO 240 ON DK AND MAYBE COULD HAE GONE A LITTLE MORE BUT WE WERE WIPED SO ON WOD I USED 125LBS

FRIDAY HERO WOD

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.



WarmUp:

250m Row

25 GHD

25 Back Ext



WOD: COLLIN

6 RFT

400m Sandbag Run

12 Push Press (115/85)

12 Box Jumps (24/20)

12 SDHP (115/85)



I did 45lbs sand bag for run and 65lbs for weight on lifts, i think i could have done 75lbs and maybe even 85lbs but would have taken me so much longer was done in 34:00min

Warmup:

Mobility Drills

Skills:

Monkey Swings

Parallette Work:

Handstands, HSPU

LSit, VSit, Straddle L/V

Leg Tucks


Ring Work:

Dips, Pushups, Rows, Handstands, HSPU

WOD: AMRAP 15

5 Thrusters (95/65)

10 HollowRocks

5 Burpee Pullups

10 Med Ball Clean and Shoots (20/16)

GOT 5 ROUNDS AND 5 REPS, ( WALL BALLS WERE NEVER MY STRENGHT)

Warmup:

100m Sprints( just a bunch of these and some backwards)

Hurdles ( very fun, reminded me of middle school days)

Shuttle Run

Speed Work

Coaches Choice:

10 Mins Stretching

WOD: RARR

50m Bear Crawl (35/25)

9 Bear Complex (105/75)

100m Farmers Walk (50/35)

6 Bear Complex (105/75)

100m Farmers Walk (50/35)

3 Bear Complex (105/75)

50m Bear Crawl (35/25)

Done in 9:57 and was a good workout, def feel myself getting a little faster

Warmup:

4 by 400m Sprints

2 Min Rest between Each

2 Mins is Spent on Foam Roller or Resistance Band

Skill:

Handstands – Hold, One Arm, Free Standing, Walking



WOD: “Barbara” 5 RFT

20 Pullups

30 Pushups

40 Situps

50 Squats

*** 3 Min Rest after each Round ***


this was aweful had to use a very light band was hard to let my pride down but there was no way! took 41:?

Shoulder Mobility

Fundamentals Review

Lower Body Mobility

Strength: Back Squat

10-10-20-10

95/65, 135/95, 195/135, 225/155



WOD:

5 Mins Max Reps Dbl Unders

Rest 1 min

3 Mins Max Reps Back Squat (135/95)

Rest 1 min

5 Mins Max Reps AbMat Situps



As rx for me have to keep track of those reps the only one i remember in wod was BS i got 42rep, no raking the bar not allowed to drop bar


TOOK ETHE WEEKEND OFF NEEDED IT STILL EXHAUSTED FROM MY TRIP

Warmup:

400m Sprint

15 Dbl Under

15 Donkey Kicks

200m Sprint

15 HSPU

15 Box Jumps

Parter Streching: Chest Opener, Shoulder Mobility

Strength Bias: Bench Press

60%BW 50 Reps

70% BW 20 Reps

80% BW 10 Reps


WOD: AMRAP 20

15 PVC Good Mornings

5 Elevated Pushups

15 PVC OHS

5 Ring Rows

1 Wall Climb

GT 12 ROUNDS

thursday

Warmup:

Row/Mobilty Intervals

3 Cycles by 1 min

MOD:

Push Jerk

WOD: “DT” 5 RFT

12 DL (155/105)

9 Hang Power Clean (155/105)

6 Push Jerk (155/105)


I did 85lbs in 10:35 and got to workout with Jess Olivarez finally but she crushed me on the weight