Tuesday February 16, 2021

For Time: 

Row 1000 Meters 

50 Overhead Squats (45) 

15 Ring Muscle Ups 

50 Overhead Squats (45) 

Row 1000 Meters

 

Snatch

60/3, 65/3, 70/3, 75/2, 

80/2, 85/1, 85/1, 85/1, 85/1. 

Last 4 singles = every 60 sec

Toes to Bar

15 Strict TTB from Static Arch

Then:

4x 20 UB Toes to Bar

Rest 2:1 b/t Sets

 

=================================

13:21

 

:29, :28, :28, :28

Monday February 15, 2021

Pause Back Squat

4x2 @ 80% of 1-RM

(plus 3 seated box jumps after each set)

(Every 90-sec)

(2-sec pause each rep)

 

3 Rounds of:

30-Calorie Assault Bike

50 Wall Balls (20-lbs)

Rest 3 mins b/t Sets

 

3 Sets of:

6 Hollow Arch Kips

5-sec Hang in Hollow Position

5-sec Hang in Arch Position

 

5 Rounds of:

150m Assault Runner

15 C2B Pull Ups

 

================================

 

335-lbs

3:17, 3:14, 3:12

7:17 

Friday February 12, 2021

 Deadlift 

7-7-5-5-3-3-1-1

Rest 90 sec b/t Sets

(Work to a Heavy Single)

Then:

12-9-6 Reps of:

Deadlift (315)

Bar Muscle-Ups

+

Back Squat

50/3, 60/2, 70/2, 75/2, 80/1, 85/1, 90/1.

Rest 2 Minutes b/t Sets

Then:

Every 1 min for 12 mins

1. Row 20 Calories

2. 5 Back Squats @ 65%

 

Deadlift: 205-255-300-350-400-425-450-460.

Metcon: 4:23 

Back Squat: 210-255-295-315-335-355-380

EMOM: Done @ 275 lbs 

Wednesday November 18, 2020

Push Press (On the 2:00)

10-8-6-4-2

Weights: 125,155,185,205,230

===================

Three Sets:

5-Minute AMRAP:

6 Strict HSPU

12 Alternating Pistols

40 Double-Unders

Rest 2-Minutes between Sets

Scores: 3+50, 4+1, 4+2

===================

Six Sets:

Clean & Jerk x 1.1

Rest 10-sec between reps.

Rest 2-mins between sets.

Weights: 185,205,225,245,255,260

Tuesday November 17th, 2020

5 Rounds:
21 Wall Balls, 20-lbs
18 Alternating Single DB Clean & Jerks, 50-lbs
15 Box Jumps, 24-in
12 Calorie Ski-Erg
Time: 15:24
=============================
On the 5:00 for 30:00 (6 Rounds)
500-m Bike Trainer
350-m Row
200-m Assault Runner
Times: 3:45, 3:42, 3:33, 3:29, 3:27, 3:22

Friday February 1, 2019

Every 2 mins for 20 mins
1 Clean & Jerk @ 60,65,70,75,80,85,90,90+,90+,90+%
====
Every 1 min for 21 mins
min 1) 20-cal row
min 2) 15 toes-to-bar
min 3) 12 thrusters, 115 lbs

190-300 lbs
===
Done (unbroken)

Thursday January 31, 2019

Aerobic Capacity Workout Assault Bike 2 rounds of: 3-minutes at moderate pace 1-minute at fast pace 3-minutes at easy pace 2-minutes at moderate pace 30-seconds at faster pace 2-minutes at easy pace 1-minute at moderate pace 15-seconds at max effort 1-minute at easy pace Rest 1-minute between rounds Total workout time: 28:30