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