Wednesday January 30, 2019

20 mins amrap of: 25 ft single-arm DB OH Lunge, 50 lbs 30 Double-unders 25 ft single-arm DB OH Lunge, 50 lbs 6 Ring Muscle-ups + Every 1 min for 9 mins min 1) 12 V-ups min 2) Med-ball alligator crawl, 6 m min 3) 20 Straight Body Ceiling Reaching crunches

Tuesday January 29, 2019

Back Squat (every 3 mins) 6-4-2-2-1-ME @ 65-75-85-90-95-90% + Every 1:30 for 10:00 7 Toes-to-Bar 7 Burpee Box Jump Overs, 24/20 in + Snatch Press from Receiving 2 reps every 2 mins for 4 mins + 1 Snatch Push-press + 2 pause OHS (2 sec pause in the bottom of each OHS) 1 complex every 2 mins for 4 mins + Hi-hang Snatch 2 reps every 1:30 for 3:00 @ 50-65% + Hang Snatch 1 rep every 1:30 for 3:00 @ 65-75% + Snatch 1 rep every 1:30 for 6:00 @ 75-85%

Monday January 28, 2019

5 rounds for time of: Row 250-m, sub 45-seconds 50 Unbroken double-unders + 21,15,9 not for time of: GHD sit-ups Strict Handstand Push-ups

11:57

Saturday January 26, 2019

21,18,15,12,9,6,3 reps of:
Thruster, 95lbs
30 double-unders after each set
(Alternate with a partner) 
+
10-minute Recovery run 
@ 2 mins: 4 muscle-ups
@ 4 mins: 5 muscle-ups
@ 6 mins: 6 muscle-ups
@ 8 mins: 5 muscle-ups
@ 10 mins: 4 muscle-ups

Friday January 25, 2019

Two sets for warm-up of:
Row, 250 m
Inch-worms, 50 ft
10 push-ups
10 Russian KB-swings
+
7-minutes of mobilization
+
Open Workout 17.1
For Time:
10 dumbbell snatches, 50 lb
15 burpee box jump overs, 24 in
20 dumbbell snatches, 50 lb 
15 burpee box jump overs, 24 in
30 dumbbell snatches, 50 lb
15 burpee box jump overs, 24 in
40 dumbbell snatches, 50 lb
15 burpee box jump overs, 24 in
50 dumbbell snatches, 50 lb
15 burpee box jump overs, 24 in
Time cap: 20-minutes 

12:04    

Thursday January 24, 2019

Aerobic Capacity (on Assault Bike)
Ten sets
1-minute moderate
1-minute easy
Directly into...
Ten sets
15-seconds hard
45-seconds easy

392 total calories
moderate = 65-68 rpm
easy = 50-54 rpm 
hard = 80+ rpm

Wednesday January 23, 2019

21-15-9 for a warm up of:
Row (calories)
Med-ball Cleans
+
10-minutes to work up to roughly 70% of 1-RM Clean
+
12-9-6 reps for time of:
Hang Squat Cleans, 165 lb
Burpee bar muscle-ups

7:26

Tuesday January 22, 2019

50 single-unders
21 air squats
50 single-unders 
15 wall squats 
50 single-unders 
  9 goblet squats 
+
2 sets of:
10 alternating dumbbell presses. 5 per arm
10 alternating dumbbell rows, 5 per arm
+
Back Squat 
3-3-3-3-3
Rest 2-minutes b/t sets 
+
Shoulder Press
10-1-10-1-10
Rest 2-minutes b/t sets 
+
3 sets of:
20 GHD sit-ups
20 hip extensions 

Back Squats: 65-85%
Shoulder Presses: 50, 85, 55, 90, 60%

Monday January 21, 2019

Two sets for warm up of:
  5 down-and-back runs
30-second push-up plank hold
10 inverted rows
10 goblet squats 
+
10-minute rope climb session
+
3 rounds for time of:
21-cal. row
12 handstand push-ups
  3 rope climbs, 14 ft (no jump)

5:34

Saturday January 19, 2019

21-minute amrap, with a partner, of:
150 wall balls, 25 lb
120 box jump overs, 24 in
  90 overhead squats, 95 lb
- Rest 5-minutes -
10-minutes to a 1-RM snatch
+
8 rounds of
12-second parallette tuck hold
18-second rest

1 round + 16 overhead squats
255 lb (missed 265 lb twice)
done

Friday January 18, 2019

Two sets of:
Row 250m
15 Hip-extensions
30-second hollow hold
10 PVC pass-throughs
+
10-minute Handstand Session
(Hold + Positioning against the wall)
+
3 rounds for time of:
30 Alternating DB snatches, 50 lb.
30 Toes-to-bar
(8:04)

Thursday January 17, 2019

Six sets of:
3-minute Ski Erg, Moderate pace
45-second rest b/t sets 
+
5-minute Sandbag Bear-Hug hold, 105lbs

777,778,778,778,779,780m

Wednesday January 16, 2019

Three sets of:
10-second Row, Hard +
20-second Row, Easy +
100ft KB Goblet Carry +
100ft KB Suitcase Carry, 50ft per arm
+
"The Ghost"
Six rounds for total reps of: 
1-minute max calorie row +
1-minute max burpees +
1-minute max double unders 
1-minute rest 

840 Total Reps (139,141,139,141,139,141)

Tuesday January 15, 2019

Run 400m, as warm up (Assault Runner)
+
Two sets of:
45x Single Unders +
  5x Wall Squats +
10x Strict Press, 45lbs +
10x KB RDL
+
CrossFit Total 
32min Running Clock
1RM Back Squat (0:00-12:00) +
1RM Strict Press (12:00-20:00) +
1RM Deadlift (20:00-32:00)

440lbs +
210lbs +
485lbs

Monday January 14, 2019

Three rounds, for warm up, of:
Row 300m +
10x Inverted Row +
10x Ab Mat Sit Ups +
10x Push Ups 
+
21,15,9 reps for time of: 
DB Clean and Jerk, 35lbs (DB in each hand) +
Strict Pull Ups +
GHD Sit Ups

7:57

Saturday January 12, 2019

Two rounds for reps of:
1min Assault Runner Calories +
1min Rest +
1min Push Press, 95lbs +
1min Rest +
1min Front Squats, 95lbs +
1min Rest +
1min Thrusters, 95lbs +
1min Rest +
1min Assault Runner Calories +
1min Rest
+
Eight rounds of: 
10sec Parallette Tuck Hold +
20sec Rest 

289 total reps (146,143)
+
Done

Friday January 11, 2019

Three sets of:
Row 200m +
40x Single Unders 
+
Three sets of:
100ft Double KB Front Rack Carry +
10x Hip Extensions +
30-second Push Up Plank Hold
+
50-40-30-20-10 reps for time of:
KB Swings, 53lbs +
Double Unders 

(8:15)

Thursday January 10, 2019

"Death by" Burpees 
+
Rest 5min
+
"Death by" double-calorie Assault Bike

19+15
+
20+7

Wednesday January 9, 2019

Row 300m, warm up
+
Three sets of:
10x Ball Slams +
30ft Walking Lunge +
10x DB Strict Press 
+
Six sets of:
1x Clean and Jerk @ 70-90%
Rest 2min b/t sets
+
For Time
15x Lateral over Bar Burpees +
  5x Clean and Jerks, 225lbs +
12x Lateral over Bar Burpees +
  4x Clean and Jerks, 225lbs +
  9x Lateral over Bar Burpees +
  3x Clean and Jerks, 225lbs

225, 235, 245, 255, 265, 280lbs
+
3:46

Tuesday January 8, 2019

Four sets of:
Row 250m +
10x Squats (Wall, Air, Goblet, Back)
+
Back Squat
Quickly work up to 92% for a single
+
10x 200m SkiErg
Rest 2min b/t sets

405lbs
+
37-39sec for the intervals. 

Monday January 7, 2019

"Karen"
150x Wall Balls @ 20lbs
+
Four sets of: 
4x Push Press @ 80%
Rest 2min b/t sets 

4:34 (Unbroken, 6sec PR)
+
220lbs

Sunday January 6, 2019

21,15,9 @ warm up pace of:
Row Calories +
Air Squats 
+
Six sets of: 
1x Clean +
1x Jerk +
1x Overhead Squat 
60-80% of 1RM Clean and Jerk
+
Circus Prep (w/ Pat and Joey)
10min AMRAP of Row Calories +
9 rounds for time of:
4x Ring Muscle Ups +
8x Box Jump Overs @ 30in +
6x Thrusters @ 155lbs 
Two Scores: Total Calories + Time for 9 rounds 
(Row --> Round of Triplet --> Rest)

195,205,220,235,245,255
9:24, 224 Cals

Saturday January 5, 2019

Three sets of:
35x Single Unders +
10x Russian KB Swings +
10x PVC Pass Throughs 
+
Partner Workout
10-9-8-7-6-5-4-3-2-1 for time of:
Burpee Box Jump Overs @ 24in +
Alternating DB Snatch @ 50lbs
(Partners alternate hitting each round)
 [ 9:00 ]

Friday January 4, 2019

Row 500m, Warm Up 
+
Two sets of:
10x Ball Slams +
  5x Wall Squats +
50ft Walking Lunge 
+
Five sets of: 
2x Deadlifts @ 70-80%
Rest 2min b/t sets
+
AMRAP 10min of: 
10x Pull Ups +
10x Sumo Deadlift High Pulls @ 95lbs

365,375,385,395,405
10 rounds + 14 reps

Wednesday January 2, 2019

Two sets of:
Row 300m +
10x Single-Arm DB Push Press, 5x per arm +
10x Inverted Row +
10x PVC Pass Throughs
+
"Jack"
AMRAP 20min of:
10x Push Press @ 115lbs +
10x KB Swings @ 53lbs +
10x Box Jumps @ 24in (Step Down)

14 rounds + 5 Box Jumps

Tuesday January 1, 2019

Five sets of:
10 sec Row, Hard +
50 sec Row, Easy
+
Three sets of:
10x PVC Pass Throughs +
30x Single Unders +
10x PVC Overhead Squats
+
For Time:
50x Double Unders +
5x Squat Snatch @ 185lbs +
50x Double Unders +
4x Squat Snatch @ 195lbs +
50x Double Unders +
3x Squat Snatch @ 205lbs +
50x Double Unders +
2x Squat Snatch @ 215lbs +
50x Double Unders +
1x Squat Snatch @ 225lbs

Time: 7:29