fight gone bad

07/28/16

fight gone bad
3 rounds, AMRAP
wallball (20)
SDLHP (75)
box jump 24"
push press (75)
row (calories)
---
(330)

clean, front squat

07/27/16

dynamic warmup

clean (135, 185, 225, 255, 275, 285) 1
front squat (225, 275, 315, 365) 1

row, sled, pushup, swing, clean, run, walk

07/27/16

dynamic warmup

row 500m (1:35)
row 500m
pushup x 100
kb swing (52) 75
medball ground to shoulder (80) 50
run 1100m

3 rounds
run 20 yards, carry 45# plates back and load sled
sled push (190) 20 yards, unload plates
sled push (100)
---

farmers walk (120/axle) 20 yards x 6
row 1000m
(40:00)

snatch, pullup, dip, thruster, pullup

07/25/16

workout 1

mountain bike 7 miles
dynamic warmup
snatch 1RM (225 PR)


workout 2

dynamic warmup
max strict pullups x 20
max strict ring dips x 25

27-21-15-9 reps (complete 3 burpees for any broken rep)
thruster (95)
pullup
(11:55)

clean & jerk, core

07/22/16

dynamic warmup

C&J (135, 185, 225, 265, 275, 300 PR) 1

broken up in sets of 10
situps x 60
superman x 30
ghd situp x 50
ghd hip extension x 50

07/21/16 - c2b pullup, OHS, chest/back

07/21/16

2 rounds
OHS (95) 10
C2B pullup x 10
---
2 rounds
OHS (95) 12
C2B pullup x 12
---
1 round
OHS (95) 15
C2B pullup x 15
---

cable row
dips

pulldown
cable fly

deadlift, thruster, row

07/20/16

dynamic warmup

deadlift (135, 225, 275, 315, 365, 405, 455) 1

27-21-15-9 reps
thruster (95)
row (calories)
(9:13)

07/19/16 - W1 snatch, W2 climb, wallball

07/19/16

workout 1

snatch (95, 135, 165, 185, 195, 205, 215)


workout 2

15' rope climb x 4-3-2-1
wallballs (20) 40-30-20-10
(10:12)

row, double under, burpee, clean, front squat

07/19/16

row 3000m (under 12:00 minutes)

5 rounds
double under x 20
lateral bar jump burpee x 15
clean (255) + front squat x 5
---
(15:54)

back, chest, arms, bike

07/17/16

6 x 10
cable row (160, 180, 200, 220, 240, 260)
dips
---

4 x 10
rear pulldown
straight pulldown
---

4 x 10
pulldown
cable fly
---

machine chest press 4 x 10

4 x 10
single arm pulldown curl
rope pressdown
---

4 x 10
single arm preacher curl
single arm overhead extension

row, deadlift, wallball

07/16/16

10 rounds (135-150 pace)
row 250m
rest 30 seconds
---

5 rounds
deadlift (225) 10
wallball (20) 20
(8:43)

07/15/16 - OHS, jerk

07/15/16

overhead squat (185) 5 x 3

jerk (185, 205, 225, 245) 1

W1 clean, burpee pullup, overhead carry, W2 snatch

07/15/16

workout 1

dynamic warmup

20-15-10 reps
clean (155)
burpee pullup
overhead carry (45# plate) 200m
(17:13)


workout 2

4 rounds
hang snatch pull + hang snatch (75)
---

4 rounds
hang snatch + snatch (95)
---

4 rounds
snatch x 2
---

heavy single (155, 175, 185, 195, 205)

bike, squat

07/13/16

bike 4 miles

squat (135, 225, 275, 315, 365, 405, 435) 1, (475) failed

bike, push, pull

07/12/13

dynamic warmup

incline db press 5 x 10
dual pulley cable row 5 x 10

cable row 4 x 10
decline press 4 x 10

4 rounds
dips x 10
straight arm pulldown x 8
rear pulldown x 8
---

mountain bike 7 miles

bike, bear complex

07/11/16

workout 1
mountain bike 12 miles


workout 2
dynamic warmup

kb swing x 50
bear complex (95, 135, 185, 225, 245, 265)

biking

07/09/16 mountain bike 12 miles
07/10/16 road bike 12 miles

squat, deadlift, getup, double under

07/08/16

dynamic warmup

squat (135, 225, 275, 315, 365, 405, 435) 1

4 rounds
deadlift (300) 9
turkish getup (50) 4
double under x 20

07/07/16 - clean, situp, double under, sled, waves, burpee

07/07/16

3 rounds
21-15-9 reps
clean (185)
ghd situps
double unders x 42-30-18
---


workout 2

sled push (195) 20 yards x 4
sled pull (195) x 4

EMOM 10 minutes
even: double waves 40 seconds
odd: burpees x 12

press, pull, shrug, clean, curl

07/06/16

dynamic warmup

5 rounds
db chest press (75) x 12
chinups x 12
---

(95, 115, 135) 20 x 15 x 10
shrug
hang power clean
curls