Training Log: 12-14-21

AM Training:

WOD Test:

400M Run

Assault Bike-40cal

DB Thrusters-20(50's)

Burpee Box Jump Overs-50(30")

DB Thrusters-20

Assault Bike-40cal

400M Run

(26:05 RX)

4 Rounds of:

Pull Ups-10-12

Dive Bomber Push Ups-8-12

Hindu Squats-30

-Then-

4 Rounds of:

L-Sit Chin Up-10-12

DB Strict Presses-15-25(25 lbs)

Jumping Lunges-30

-Then-

3 Rounds of:

Burpee Broad Jump-50ft

Ring Rows (Feet on Box)-18-22

Training Log: 11-24-21

AM Training:

Snatch Work:

PM: WOD Test:

90sec On/ 30 Sec Rest

Row: 15cals

Max Target Burpees in Remaining Time

Until you reach 100 Reps!

( Times: 65 Reps @17:31, 75 Reps @25:21,

100 REPS @27:26)

Raw Iron Strong Man Competition, Strongman Corp: Athlete: Melissa Gomez

 

Great weekend in Tyler, Texas! Athlete Melissa Gomez competed in the 2nd Annual Raw Iron Strongman Competition. Melissa took 2nd Place in the Open Lightweight Women's Division. Here are some highlights from her events.

Mace and Kettlebell Workout:

Mace and Kettlebell Workout:

3 Rounds of:

Mace 360-4

Mace Squat-8

Mace 360-6

Mace Squat-12

Mace 360-8

Mace Squat-16

Mace 360-10

Mace Squat-20

Alternating Kettlebell Swing-30

Training Log: 10-7-21

AM Training:

5 sets of:

Behind the Head Snatch Grip Presses-12

Seated Lateral Raises-15-20

Seated Alt DB Curls-20 Total

Class WOD: Army of One Version:

10min EMOM: (E/O)

E: Ski-10 cals

O: T2B-3 + Muscle Up-1 X2 Reps

-4min Rest-

25min AMRAP:

Assault Bike-20Cal

300 ft Bear Crawl -->50' <--50' X3

(Score: 5 complete Rounds)

-1min Rest-

Synchro:

Floor Thrust to Tick Jump-10

Butterfly Sit Ups-50

Class WOD: Wednesday 10/6/21

Strength:

4min EMOM:

Clean+FSQ+Jerk 3+2+1 @65%

-1min Rest-

4min EMOM:

Clean+FSQ+Jerk 2+2+1 @70%

-1min Rest-

Clean+FSQ+Jerk 1+1+1 @75%+

WOD: For Time: 35 min Cap

1000M Run

Butterfly Sit Up-70

Swing (A)-60(53/35)

Wall Ball-50(20/14-10ft)

Alt DB Snatch-40(50/35)

Hand Release Push Ups-30

DBall OS-20 (100-90/80-60)

Training Log: 10-6-21

5 Sets of: 

Ukrainian Deadlifts-1min Max Reps (175)

Weighted GHD Back Extensions-20-22(25 lbs)

3 Sets of:

Sled Sprints Forward-->100ft

Sled Drag Backwards <--100ft

Class WOD: 10/5/21

Strength:

Deadlift: 5x5 @70%

DB Floor Presses: 8-12 Reps @AHAP

WOD: For Time: 18min Cap

4 Rounds of:

500M Row

2DB Front Squat-12(50/35)

T2B-15

-4min Rest-

4min Cap for:

200 Double Unders

Wall Ball Max Reps in Remaining Time (20/14-10ft)

Training Log: 10-5-21

AM Training:

5x

Tricep Rope Push Downs-12-18

Axle Bar Curls-10-15

5x

2DB Seated Lateral Raises-12-20

Alt DB Curls-20 Total

WOD:

4x

500M Row

2DB Racked Squat-12 (50)

T2B-15

-4min Rest-

4min Cap for:

200 Double Unders

Max Rep Wall Ball in Remaining Time

Monday Class WOD 10/4/2

10min EMOM: (E/O)

Dips: 10-15 Reps(Ring or Bar) Even Min

2 Kettlebell Bent Over Rows-12

WOD: For Time: 35 min Cap

3 Rounds of:

600M Run

Assault Bike-30cal

Bar Facing Burpees-12

Front Rack Lunges-12 Total (115/75)

Push Press-12

Training Log: 10-3-21

AM Training:

Box Squats: 10-10-8-8-6-6

Front Squats: 4x 5Reps

5 Sets of:

1Arm Kettlebell Clean and Press: 7L/7R

Alt Kettlebell Swings-28 Total

Battling Rope: 90sec on 90sec off x4

Training Log 10-2-21

AM Training:

5 Sets of:

Tricep Rope Push Downs: 12-20

Axle Bar Curls: 10-15

5 Sets of:

Standing DB Presses: 15-20

Seated Alt DB Curls: 20 Total

Seated DB Lateral Raises: 12-15

5 Sets of:

Floor Presses: 6-8 Reps

1 Arm Bent Over Rows-18L/18R

4 Sets of:

DB Horizontal Front Squat-12(90)

Reverse Curls Empty Barbell-Max Reps

Training Log: 9-11-21

 4 Min EMOM:

Power Clean + Jerk 2+2

4min EMOM:

Power Clean+ Jerk 1+1

2min EMOM

Hang Power Clean-5

4min EMOM:

Hang Power Clean-3

5min EMOM:

Hang Power Clean-1

Bench Press: 7-9 x5 Sets

Ukrainian Deadlifts-1min Max Reps x4

4 Sets of:

Close Grip Axle Bar Floor Presses-8

Weighted Pull Ups-10

DB Front Squat*-15(80/90)

*Hold both heads

PM:

3x 5min Heavy Bag Conditioning

Training Log: 5/20/21

AM Training:

4min EMOM:

Power Snatch+Hang Power Snatch+OHS

(2+2+2)

4min EMOM of:

Power Snatch+OHS (1+2)

3min EMOM of:

Power Snatch+OHS (1+1)

2min Max Reps of:

Split Snatch @70%

WOD: 2 Rounds of:

2min Max 2Dumbbell Thrusters (50#)

4min: 800M Run

2min: Max Pull Ups

4min: 800M Run

2min Max Cal Assault Bike

2min Rest

Score: 185 Reps RX

Training Log: 5/15/21

AM Training:

4min EMOM:

Snatch + Hang Snatch + OHS(1+1+2)@60%

-1min Rest-

4min EMOM:

Snatch + OHS (1+2)@70%

-1min Rest-

4min EMOM

Snatch-1@75-80%

5 Sets of:

Close Grip Floor Press-5 @80%

Weighed Chin Ups-7 (62 lbs)

-Then-

3 Sets of:

Bench Press: Max Reps @60%

Wide Arm Pull Ups: Max Reps

-Then-

Barbell Bent Rows:8-12 Reps x6 Sets

Weighted Dips-10 (62 lbs)x5 Sets

Finish: 4 Rounds of:

GHD Sit Up-20

Axle Bar Curls-15

Training Log: 5/10/21

AM Training:

Warm Up: 200 Cal Bike

WOD:

400M Run

-Then-

5 Rounds of:

C2B Pull Up-5

Thruster-5 (115)

-Then-

600M Run

-Then-

5 Rounds of:

Box Jump Over-7 (24")

Clean & Jerk-6 (135)

-Then-

800M Run

-Then-

5 Rounds of:

Lateral Burpee-9

Deadlift-6 (225)

-Then-

1000M Run

Training Log: 5/9/21

AM Training:

Heavy Bag:

2x 4 min Rounds Kickboxing

-1min Rest-

3min Round: Clinch (Knees, Elbows and HB)

-1min Rest-

3min Round: Kicks Only

-Then-

3 Mile Run

-Then-

5 Sets of:

Front Squat-5 @60-65%

Sled Drag-->125ft

Farmer's Walk-->125ft

Training Log: 5/8/21

AM Training:

Warm Up: 200 Cal Assault Bike

3 Sets of:

Barbell Strict Press-8

6 Sets of:

Close Grip Floor Press-6 @65-70%

Weighted Chin Ups-8 (62 lbs)

-Then-

3 Sets of:

Bench Press: Max Reps @50%

Wide Arm Pull Ups-15

-Then-

4 Sets of:

Barbell Bent Rows: 12-15 (170)

Weighted Dips-10 (62 lbs)

Training Log: 5/6/21

AM Training: 

Warm Up: 200 Cal Assault Bike

Front Squats: 5x5 Reps @70-75%

-Then-

Barbell Bulgarian Split Squats: 4x6L/6R

WOD: 4min AMRAP/2min Rest

50ft Handstand Walk

Wall Ball-25 (20#/10ft)

Max Rep Muscle Ups in Remaining Time

-1min Rest-

2 Rounds of: 45sec on/15sec off

Flutter Kicks

Tap Crunches

Russian Twist

Rolling V-Ups

Plank Walkouts

PM Training:

Assault Bike: 200 Cals

GHD Sit Ups: 6 Sets of 20 Reps

Training Log: 5/5/21

AM Training:

Warm Up: 200 Cal Assault Bike

4min EMOM:

Power Snatch+ Hang Power Snatch+ OHS

(1+1+1 @55%)

-1min Rest-

4min EMOM:

Power Snatch + OHS (1+2 @65%)

-1min Rest-

5min EMOM:

Power Snatch-2@75%+

-4min Rest-

8min EMOM:

Hang Power Clean-2 @65%+

WOD: 10min AMRAP of:

Double Under-30

Alt DB Power Snatch (70)

Box Jump Over(24").        >2,4,6,8,10...by 2's

-3min Rest-

10min Cap for:

1200M Run

Max Ski Erg Cals in Remaining Time

Lunch Training:

Heavy Bag Work:

3min Round: End Each Combo with a Kick

-1min Rest-

3min Round: Clinch: Knees, Elbows and HB

-2min Rest-

5 min Free Style: 

-2min Rest-

3min Round: Kicks Only

-1min Rest-

3min Free Style: 100% Effort

PM Training:

Assault Bike: 200 Cals

Training Log: 5/4/21

AM Training:

Warm Up: 200 Cal Assault Bike

5 Sets of:

Close Grip Floor Press: 6-7 Reps @70%+

Weighted Chin Ups-8-9 Reps (53 lbs KB)

-Then-

3 Sets of:

Floor Press-Max Reps @55%-60%

Wide Arm Pull Ups-12-15 Reps

-Then-

4 Sets of:

Bent Rows: 12-15 Reps 145-165

Weighted Dips: 10-14 (53 lbs KB)

WOD: 25 min Cap for:

Wall Ball: 10-20-30-40 (20#/10 ft)

Rounds of Macho Man: 5-4-3-2

(95-115-135-155)

-Then, in the remaining time:

Max Weight For the Following Complex:

Power Clean-1

Front Squats-2

STO-3

Lunch Training:

3 Rounds of:

Sled Hand over Hand Rope Pull-125ft

1 Arm Kettlebell Press: 10-12 Reps Each

-Then-

Mace Flow

PM Training:

Assault Bike: 200 Cal

Training Log: 5/3/21

AM Training:

200 Cal Assault Bike

WOD: For Time with 30 lbs Vest

400M Run

10 Pull Ups

10 Push Ups

20 Sit Ups

20 Air Squats

400M Run

20 Pull Ups

20 Push Ups

30 Sit Ups

30 Air Squats

400M Run

30 Pull Ups

30 Push Ups

40 Sit Ups

40 Air Squats

400M Run

40 Pull Ups

40 Push Ups

50 Sit Ups

50 Air Squats

Time: 35:27 RX with 30# Vest

Lunch Training:

3 Rounds of:

Battling Rope-2min

1min Rest

Hammer Strikes-2min

1min Rest

Med Ball Throw-2min

2min Rest

PM Training:

200 Cal Bike

Training Log: 5/2/21

AM Training:

Front Squats: 12-10-8-6-6-4

(55% Adding Each Set)

-Then-

5 Sets of:

Bulgarian Split Squats: 5L/5R(115-120)

3 Mile Run

PM Training:

20min Trail Jog

Training Log: 5/1/21

AM Training:

200 Cal Assault Bike

6 Sets of:

Close Grip Floor Press-5 @75-80%

Weighted Chin Ups-9 (53 lbs KB)

-then-

5 Sets of:

Floor Press-Max Reps @55-60%

Wide Arm Pull Ups-15

5 Sets of

Barbell Bent Rows-12-14 (155-175)

Weighted Dips-12-14 (53 lbs KB)

Training Log: 2/6/21

 AM Training:

4min EMOM:

Power Snatch + Hang Power Snatch 2+1

-1min Rest-

4min EMOM of:

Power Snatch + Hang Power Snatch 1+1

-1min Rest-

5min EMOM of:

Power Snatch-2

-1min Rest-

3min EMOM of:

Power Snatch-1

-Then-

4min EMOM of:

Power Clean + Hang Power Clean 2+1

-1min Rest-

4min EMOM of:

Power Clean + Hang Power Clean 1+1

-1min Rest-

5min EMOM of:

Power Clean-2

-Then-

3min EMOM of:

Thruster-5

-1min Rets-

3min EMOM of:

Thruster-4

-1min Rets-

4min EMOM of:

Thruster-3

-Then-

4 Rounds of:

Weighted Vest(30# )

Pull Ups-10

Ring Dips-8-12

Training Log: 1/31/21

 AM Training:

Back Squat: 5 Sets of 6 Reps

Sled Drag: 6 Sets of 140ft (70ft/70ft)

-Then-

5 Rounds of:

Incline Bench-9 Reps

Framers Walk: 140ft (70ft/70ft)

-Then-

4 Rounds of:

Pull Ups + Monkey Bars: 5-10 + 10ft

Dips-12-15

-Then-

3 Mile Run

Training Log: 1/30/21

 AM Training:

4min EMOM (w/Straps)

Snatch Pull + Power Snatch + Hang Power Snatch(1+1+1)

-1min Rest-

4Min EMOM of:

Power Snatch + Hang Power Snatch(1+1)

-1min Rest-

5min EMOM

Hang Power Snatch-2 (75%)

3-5min Rest, Then:

4min EMOM of:

Squat Clean + Hang Power Clean (1+1)

-1min Rest-

6min EMOM of:

Hang Power Clean-2 (70%+)

-Then-

Barbell Bulgarian Split Squat: 4 Sets of 5 Reps 

-Then-

6 Sets of:

Close Grip Bench Press: 6-5 Reps (Adding Weight During)

Alt DB Seated Curls-20 Total

-Then-

4 Sets of:

1 Arm DB Rows-10L/10R (110#)

PM Training:

Heavy Bag Conditioning:

3min Legs Only

-Then-

3min Knees/Elbows Only

-Then-

2x 5min: Heavy Bag 

-Then-

4 Rounds of:

Mace 360: 6L/6R x2

Strict Pull Up-10

Dips-10