Wednesday, June 22, 2016
STRENGTH:
Front Squat
Warm up: 45#
Warm up: 115#
5 reps: 145#
5 reps: 175#
5 reps: 205#
WOD:
Timed WOD
Minute 0-5: 750M Row (2:56)
Minute 5-10: 3 Rounds for Time
7 Dumbbell Press (35#)
12 T2B
(3:06)
Minute 10-15: 5 Rounds for Time
50 Single Unders
10 ABMAT Sit ups
(4:37)
Monday, June 20, 2016
STRENGTH:
Back Squat
Warm up: 45#
Warm up: 95#
5 reps: 145#
5 reps: 175#
5 reps: 205#
Dead Lift
Warm up: 95#
Warm up: 145#
5 reps: 205#
5 reps: 225#
WOD:
Partner WOD
18 Minute AMRAP
7 Thrusters (95#)
7 Box Jumps (30”)
7 Russian Kettlebell Swings (70#)
Result: 23 rounds
*RX
Friday, June 17, 2016
STRENGTH:
Dumbbell Floor Press
8 reps: 35#
12 reps: 35#
12 reps: 40#
12 reps: 45#
15 reps: 45#
WOD:
21-15-9
Overhead Squat (95#)
Toes 2 Bar
Result: 8:02
*RX
Tuesday, June 14, 2016
STRENGTH:
Front Squat
Warm up: 45#
Warm up: 95#
5 reps: 125#
5 reps: 155#
5 reps: 185#
WOD:
10 minute AMRAP
5 Toes 2 Bar
5 Push press (95#)
5 Front Squat (95#)
60 Single Unders
Result: 5 rounds + 10 reps
Friday, June 10, 2016
STRENGTH:
Front Sqiuat
Warm up: 45#
Warm up: 75#
5 reps: 165#
5 reps: 195#
5 reps: 195#
WOD:
21-15-9
Thruster (95#)
Burpees
Result: 10:02
*First RX workout!!
**Right knee was very sore during workout
Thursday, June 9, 2016
STRENGTH:
Snatch
Warm up: 45 lbs
Warm up: 45 lbs
8 reps: 65 lbs
8 reps: 75 lbs
8 reps: 75 lbs
WOD:
2009 Regional Event
3 rounds for time
30 Wall Balls (20#)
30 Snatch (65#)
Result: 15:12
Wednesday, June 8, 2016
STRENGTH:
Dumbbell Floor Press
Tempo: 3-2-1
4 sets X 12 Reps
Max Weight: 53 lbs kettlebell
WOD:
Tabaha (20 seconds of work/10 seconds of rest
8 rounds-Add lowest score for each exercise
Push up: 6
Pull up: 4
Squat: 11
Sit ups: 8
Total: 29
Monday, June 6, 2016
STRENGTH:
Front Squat
Warm up: 45 lbs
Warm up: 45 lbs
8 reps: 135 lbs
8 reps: 165 lbs
8 reps: 195 lbs
Dead Lift
Warm up: 135 lbs
Warm up: 135 lbs
5 reps: 135 lbs
5 reps: 165 lbs
5 reps: 195 lbs
WOD:
3 rounds for time
400M run
40 ABMAT Sit ups
7 Deadlifts (195 lbs)
Result: 13:54