Training Log: 02-09-25

 4 Min EMOM :

Hang Power Clean + Jerk: 3+2 @60%+

-1min Rest-

5 Min EMOM:

Hang Power Clean + Jerk: 2+1 @70%+

WOD: For Time:

Buy in: 1000M Run

-Then;

15-12-9 of:

Thrusters(95 lbs)

Strict Pull Ups

-Then;

Cash Out: 1000M Run

Training Log: 1-4-25

 14min EMOM (Even/Odd)

**Hang Power Clean + Thruster: 3+3 (Even Minute)

Double Under: 30 Reps (Odd Minute)

-2min Rest, Then-

Work up to a Heavy Hang Squat Clean(RPE 8)

(**Start at 55-60% of Max Thruster. Add During)

Back Squat: 4 Sets of 6 Reps @70%

-Then-

3 Sets of:

Farmers Walk: 120ft(60ft/60ft)

EZ Bar Preacher Curls: 12 Reps

Training Log: 1-3-25

 5 Sets of:

Bench Press: 6-8 Reps

Weighted Neutral Grip Pull Up: 8-10 Reps

-Then-

4 Sets of:

Barbell Strict Press: 8-10 Reps

1 Arm DB Row: 15L/15R

Trap Bar Deadlift + Shrug: 8 Reps

-Then-

3 Sets of:

Lu Raises: 10 Reps

Pull Up Bar(Fat Bar) Dead Hang: 30sec

Training Log: 12-29-24

 4 Rounds of:

Tire Flips: 5 Reps

Hammer Strikes: 30 Total(15/15)

Sled Drag: 70ft (Backwards)

Sled Pull: 70ft (Forwards)

-Then-

Wide Arm Pull Ups with Negative: 8 Reps x4 Sets

Burpee Complex**: 24 Reps

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

**Burpee Complex:

Burpee: 1

Eight Count Bodybuilder: 1

Two Pump Burpee: 1

Navy SEAL: 1

Training Log: 12-28-24

 14 Min EMOM (Even/Odd)

Hang Power Clean + Thruster*: 3+3 (Even Minute)

1 Round of "Cindy"**(Odd Minute) 

-2min Rest, Then,-

Work up to a Heavy Hang Squat Clean

(* Start at 55-60% of Thruster. Add During)

(**Cindy=Pull Up-5, Push Up-10 & Air Squat-15)

4 Sets of:

Incline Bench Press: 6-8 Reps

EZ Bar Preacher Curls: 12 Reps

1 Arm Seated Cable Rows: 12L/12R

Training Log: 12-25-24

 4 Rounds of:

Double Kettlebell Clean: 8 Reps

Double Kettlebell Press: 7 Reps

Double Kettlebell Squat: 12 Reps

Burpee: 15 Reps

-Then-

3 Rounds of:

1 Arm Kettlebell Clean & Jerk: 8L/8R

Kettlebell Swing(R): 20 Reps

Goblet Squat: 12 Reps

Training Log: 12-22-24

 Heavy Bag:

5min: Freestyle

-1min Rest-

3min: Clinch: HB, Elbows and Knees Only

(Bag Tore during this Round)

3min EMOM:

Power Clean+ Hang Clean + Front Squat + Jerk: 1+1+1+1 @60%

-1min Rest-

4min EMOM:

Power Clean+ Hang Clean+ Jerk: 1+1+1 (Add During)

-1min Rest-

5min EMOM:

Hang Clean + Jerk: 1+1(Add During)

-Then-

Front Squat: 4 Sets of 6 Reps @70%

EZ Bar Preacher Curls: 5 Sets of 12 Reps

-Then-

3 Sets of:

Incline Dumbbell Bench: 12 Reps

1 Arm Seated Cable Rows: 14L/14R

Training Log: 12-21-24

 5 Rounds of:

Burpees: 20 Reps

Kettlebell Swings(R): 20 Reps(70 lbs)

-Then-

4 Sets of:

Double Kettlebell Press: 8 Reps

V-Ups: 20 Reps

Training Log: 12-19-24

5 Rounds of: 

Double Kettlebell Clean + Press + Front Squat: 5+3+6 (x2 Sets)

Four Part Burpee Complex: 12 Reps

-Then-

3 Rounds of:

KB Snatch: 10L/10R

Single KB Back Racked Squat: 8L/8R

V-Up: 20 Reps

Training Log: 12-16-24

 14 Minute EMOM (Even/Odd)

Hang Power Clean + Thruster: 3+3 (Start @55-60% During)(Even Minute)

Air Dyne Bike: 10cals (Odd Minute)

WOD: 3 Rounds of:

*1 Arm KB Snatch: 5 Right

*1 Arm KB Clean: 5 Right

*1 Arm KB Push Press: 5 Right

*1 Arm KB Racked Front Squat: 5 Right:

-Repeat Unbroken Complex on the Left Arm-

GHD Sit-Up: 15

(*Kettlebell Complex done unbroken on one arm. Rest allowed between arms)

Training Log: 12-15-24

Front Squat: 6 Reps x5 Sets

1 Arm DB Curls: 15L/15R x4 Sets

-Then-

WOD:

800M Run

Lateral Burpees: 30 Reps

Thrusters: 30 Reps(135)

Back Rack Lunges: 30 Total Reps(135)

-Then-

Accessories:

3 Sets of:

Weighed Back Extension: 8 Reps(15 lbs)

Fat Bar Weighted Pull Up: 5 Reps (70 lbs)