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)

Archive WODs 3:

 Old WODs from CrossFit Seguin's 2018/19 White Board:

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

Assault Bike: 15cals

Pull Up-10

Goblet Squat: 25(50/35 KB/DB)

Assault Bike: 15cals

Pull Up-10

Goblet Squat: 20

Assault Bike: 15cals

Pull Up-10

Goblet Squat: 15

Assault Bike: 15cals

Pull Up-10

Goblet Squat: 10

Assault Bike: 15cals

Pull Up-10

Goblet Squat: 5

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

3 Rounds of:

600M Run

Row: 25 Cals

Muscle Up: 5

-Then, Directly into:

Power Clean & Jerk: 30 (155/105)

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

Burpees: 50

Double Unders: 100

200M Run

Burpees: 40

Double Unders: 80

200M Run

Burpees: 30

Double Unders: 60

200M Run

Burpees: 20

Double Unders: 40

200M Run

Burpees: 10

Double Unders: 20

200M Run

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

Buy in: 50cal Ski

-Then-

10 Rounds of:

Strict Pull Ups: 5

Devil Press: 7(50's/35's)

Box Jump Over: 9 (24/20)

-Then-

Cash Out: 50cal Ski

(45 min Time Cap)

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

8min On/90sec Rest: x4 Rounds:

800M Run

Max Rounds of "Cindy" in Remaining Time**: 

(Continue where you left off on "Cindy" after each round)

"Cindy"=

Pull Up-5

Push Up-10

Air Squat-15

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

Buy in: 400M Run

-Then-

3 Rounds of:

5 Rounds of "Cindy"

3 Rounds of: "DT"

-Then-

Cash Out: 400M Run

(45min Cap)

"Cindy"=

Pull Up-5

Push Up-10

Air Squat-15

"DT"=

Deadlift: 12

Hang Power Clean: 9

Shoulder to Overhead: 6

(155M/105W)

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

14min EMOM(Even/Odd)

Hang Power Clean: 5 (65+%)-Even Minute

1 Round of "Cindy"-Odd Minute

WOD: 12min AMRAP of:

Double Under: 30

Assault Bike: 20cals

Push Press: 15 (96/65)

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

2 Rounds of:

800M Run

Target Burpee: 50

Assault Bike: 40cals

KB Swings(A) 30(53/35)

HSPU: 20

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

10 Rounds of:

Assault Bike: 12cals

DBall Over Shoulder: 6(100/60)

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

4 Sets of:

Bench Press: Max Reps @70%

Stone or DBall to Shoulder: 6-6-4-4 AHAP

Assault Bike: 15cal Sprint

WOD: 14min AMRAP of:

Double Under: 40

Weighted Push Up: 30(45/25)

DB Suitcase Lunges: 30 Total(15/15)(40-45's/30-35's)

V-Up: 20

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

Training Log: 12-14-24

 5 Rounds of:

1 Arm KB Clean +Front Squat +Push Press: 4+5+3 Left /4+5+3 Right  x2 Sets Each

Four Part** Burpee Complex: 12 Reps

-Then-

3 Sets of KB Swing(R): 15 Reps

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

**Four Part Burpee Complex=

Eight Count Bodybuilder-1

Burpee-1

Two Pump Burpee-1

navy Seal-1

Training Log: 12-13-24

 4 Sets of:

Incline DB Bench Press: 6-10 Reps

Back Squats: 6 Reps

-Then-

3 Sets of:

Weighted Dips: 12 Reps

EZ Bar Preacher Curls: 12 Reps

Seated 1 Arm Cable Rows: 15L/15R

WOD:

4 Rounds of:

KB Swing(R) 25 Reps

KB Goblet Squat: 12 Reps

Burpee: 15 Reps

Training Log: 12-9-24

 3 Sets of:

Incline Bench Press: 6-8 Reps

-Then-

2 Sets of:

Dumbbell Incline Bench Press: 8-10 Reps

-Then-

3 Sets of:

Weighted Strict Pull Up(Fat Bar)-8 Reps

-Then-

3 Sets of 1 Arm Cable Rows: 12L/12R

WOD:

3 Rounds of:

400M Run

Double Under-40 Reps

Thrusters-12 Reps

Pull Ups-10 Reps

-Then, Directly into,

2 Rounds of:

Air Dyne: 25 Cals

Sandbag Over Shouder-6 Reps

Training Log: 12-8-24: Kettlebell/Bodyweight Workout

 5 Sets of:

Double KB Clean + Press: 3+2x 3 UB Sets

Burpee Complex: 8 Reps(1 Pistol Each Leg Between Reps)

Double Front Squat + Double KB Back Squat: 5+8

-Then-

5-4-3-2-1 One Arm KB Clean & Press(Each Arm)

Single KB Racked Squat: 10L/10R

Kettlebell Goblet Squat: 12 Reps

1-2-3-4-5 One Arm KB Clean & Press(Each Arm)

Single KB Racked Squat: 10L/10R

Kettlebell Goblet Squat: 12 Reps

Archived WODs 2:

 WOD 1: 2-16-18:

For Time:

Buy in: 800M Run

-Then-

3 Rounds of:

Assault Bike: 25 Cals

DBall OS: 12(6/6) Reps(100 lbs/80 lbs)

Target Burpee: 10 Reps

-Then-

Cash Out: 800M Run

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

WOD 2:

For Time:

3 Rounds of:

400M Run

Burpee Box Jump Over: 20 Reps(24/20)

-Then-

2 Rounds of: 

2DB Thrusters: 20 Reps(50s/35s)

Assault Bike: 20 Cals

-Then-

1 Round of:

Double Unders: 100

Ring Dips: 25 Reps

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

WOD 3:

For Time: Weight Ladder WOD

Power Clean: 15-12-9-6

Front Squat:15-12-9-6

T2B: 15-12-9-6

400M Run

(Barbell Weights: 135-155-165-185 lbs-Men

                               95-105-115-125 lbs-Women)

Workout Log: 10-18-24

 4 Sets of:

Back Squats: 10-10-8-8

Bulgarian Split Squats: 8L/8R

-Then-

3 Sets of:

Burpee Complex**: 9 Reps

1 Arm Kettlebell Clean & Jerk: 6 Reps Each Arm

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

**Burpee Complex=

1 Burpee, 1 Two Pump Burpee, 1 Navy SEAL = 3 Reps

Workout Log: 10-17-24

 Weighted Pull Ups: 12-10-7-5(35lbs/44lbs/53lbs/70lbs)

-Then-

4min on/90sec off x 4 Rounds:

Air Dyne: 35 Cals

Sandbag Cleans: Max Reps in Remaining Time:

Workout Log: 10-15-24

 4 Rounds of:

Strict Barbell Press: 8 Reps

Farmers Walk-->60ft <--60ft

-Then-

3 Sets of:

DB Bench Press: 8-10 Reps

Seated Cable Rows: 16 Reps

-Then-

Mace 360's/10 &2's

Mace Squats

Workout Log: 10-11-24

 3 Total Rounds of:

Air Dyne: 25 Cals

4 Rounds of "Cindy"*

2 Rounds of Dumbbell "DT"(2x50 lbs)**

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

*"Cindy" =

Pull Ups: 5 Reps

Push Ups: 10 Reps

Air Squats: 15 Reps

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

**"DT"=

Deadlift: 12 Reps

Hang Power Clean: 9 Reps

Shoulder to Overhead: 6 Reps

Workout Log: 10-10-24

 Gym Jones "300" Workout

Strict Pull Ups: 25 Reps

Deadlift: 50 Reps(135 lbs)

Hand Release Push Ups: 50 Reps

Box Jumps: 50 Reps(24")

Floor Wipers: 50 Reps(25/25)(135 lbs)

1 Arm Dead Kettlebell Clean & Press: 25 Reps Left/25Reps Right**(44 lbs)

Strict Pull Ups: 25 Reps

(**Must Complete ALL 25 Reps on one arm before switching arms)

Workout Log: 10-7-24

 5 Sets of:

Barbell Strict Press: 6 Reps

Seated Cable Rows: 16 Reps

-Then-

3 Sets of:

DB Bench Press: 10 Reps

Weighted Pull Ups: 12-10-8 Reps(35 lbs/44 lbs/53 lbs)

-Then-

WOD: AFAP

Air Dyne: 100 Cals

Burpees: 100 Reps

Swings(R): 50 Reps

Workout Log: 10-6-24

 3 Mile Run

-Then-

4 Sets of:

Back Squat: 8 Reps

DB Reverse Lunges:16(8/8)

-Then-

4 Sets of:

1 Arm DB Bicep Curls: 15-18 Reps Each Arm

KB Goblet Squats: 10 Reps:

-Then-

2 Sets of:

Vertical Grip Pull Ups: Max Unbroken Reps

(Rest 2min Between Sets)

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: