Workout Log: 10-4-24

 5 Sets of:

Barbell Strict Press: 8 Reps

Deadlift: 6 Reps

-Then-

4 Sets of: 

DB Bench Press: 6-8 Reps

Seated Cable Rows: 15 Reps

Workout Log: 9-22-24

 5 Sets of:

Deadlift: 8 Reps

Strict Barbell Press: 8 Reps

-Then-

4 Sets of:

Seated Cable Rows: 12 Reps

Incline DB Raises: 12 Reps

1 Arm DB Curls: 15-18 Each Arm

Workout Log: 9-19-24

 Strict Pull Ups-100 Reps**

Strict Dips-100 Reps**

(**Partition Reps Anyhow)

-Then-

Hindu Squats: 120 Reps

Workout Log: 9-14-24/9-15-24/9-16-24

 9-14-24

4 Sets of:

Bench Press: 6-8 Reps

1 Arm DB Row: 10L/10R

-Then-

4 Sets of:

Seated DB Press:8-12 Reps

Seated Cable Rows: 12-Max Reps

KB Goblet Squats: 10 Reps

9-15-24

For Time:

Strict Pull Ups: 20 Reps

Navy SEALs: 30 Reps

Swings(R): 30 Reps

Strict Pull Ups: 20 Reps

Two Pump Burpees: 30 Reps

Swings(R): 30 Reps

Strict Pull Ups: 20 Reps

Burpees: 30 Reps

Swings(R): 30 Reps

9-16-24

3.5 Mile Run

-Then-

Deadlift: 4 Sets of 8 Reps

-Then-

Double Kettlebell Squats: 3 Sets of 10 Reps

-Then-

3 Sets of:

Mace 360's: 12L/12R

Alt Pistols: 10(5/5)

Workout Log: 9-10-24

10min Air Dyne(For Max Cals)

30sec Easy Pace(Legs Only)

30sec Sprint(Legs and Arms)

-Rest-

5 Rounds of:

Bar Muscle Ups: 6 Reps 

Double Kettlebell Squats: 10 Reps(2x55lbs)

Workout Log: 8-28-24

Power Snatch + Hang Power Snatch:

55%x 2+2

60%x2+2(2)

65%x1+2(2)

70%x1+1(2)

WOD: 4 Rounds of:

4 Rounds of "Cindy"

Hang Power Clean: 8 Reps 

--------------

(Cindy=

Pull Up: 5

Push Up: 10

Air Squat: 15)

Workout Log: 8-20-24/8-27-24

8-20-2024

4 Sets of:

Deadlift: 8-10 Reps

DB Bench: 8-12 Reps

-Rest-

3 Rounds of: 4min On/ 1:15min Rest

Barbell Thruster-5

Burpee-5

(Continue where you left off. Score is total Rounds)

8-25-24

3.5 Mile Run 

-Rest- 

4 Sets of:

1 Arm KB Clean & Jerk: 8/8

Double Kettlebell Squat: 10

-Rest-

Seated DB Presse: 10 

Weighted Pull Ups: 12

8-27-24

Strict Pull Ups: 20

Air Dyne: 25 cals

Burpee: 20

Swings(R): 25

Strict Pull Ups: 15

Air Dyne: 20 cals

Burpee: 15

Swings(R): 20

Strict Pull Ups: 12

Air Dyne: 15 cals

Burpee: 12

Swings(R): 15

Strict Pull Ups: 9

Air Dyne: 12 cals

Burpee: 9

Swings(R): 12

Workout Log: 5-10-24/5-11-24

5-10-24

 Barbell RDL: 10-8-6-6 (Start @60%, Add During)

4 Sets of:

1-1/4 Back Squat: 7-10 Reps

DB Bulgarian Split Squats: 16(8/8)

3 Sets of:

DB Plate Depth Lunges: 12(6/6)

KB Goblet Squat(Heels Elevated) 12 Reps

---------------------------------------------------

5-11-24

BB Strict Press: 8-12 Reps

1 Arm DB Row: 15/15

DB Lateral Raises-8-12 Reps

Incline DB Curls-10-15 Reps

Battling Rope: 45sec

3 Sers of:

Hand over Hand Sled Pull(Chain) 75ft

WOD: "Nicole"

20min AMRAP of:

400M Run

Max Rep Unbroken Pull Ups

(Score: 165 Butterfly Pull Ups)

Archive WODs 1: WODs 1-3

 40min Cap For:

200M Run

Burpees: 20-1 

(7-22-19) (Time: 33:25)

---------------------------------

Every 2min For 14min:

Hang Power Clean + Front Rack Lunges:

8+8 (Start @ 115-155/75-105) Add each Round

8+8

8+8

6+6

6+6

4+4

4+4

WOD for Time:

800M Run

Assault Bike: 30 Cals

Lateral Burpee: 40

Pull Up: 30

800M Run

(Class Times: 14:57-23:43)

-----------------------------------

Every 90sec x7 Rounds:

Double Under-30

Hang Clean-2

Jerk-1

(Start @65% Add During)

WOD:

7min AMRAP of:

3-6-9-12-15...by 3's of:

Thrusters(95/65)

C2B Pull Ups

-3min Rest, Then-

7min AMRAP of:

1000M Run

Max Cal Assault Bike in Remaining Time:

Double and Single Kettlebell Complex

 

Double Kettlebell Swings, Cleans, Alt-Cleans Squat and Jerk!

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