AM Training:
4 Rounds of:
Double Kettlebell Windmill-4L/4R (53#/35#)
Mace Flow-90sec
-Then-
4mile Run
-Then-
3 Sets of:
Push Press-10
PM Training:
Day2: 100 Burpees
-Then-
Mace Flow and 10 & 2's
Monday, November 23, 2020
Sunday, November 22, 2020
Training Log: 11/21/20
AM Training:
5 Rounds of:
Deadlift-7 (Start @70% Add Each Round)
Row 21 Cals
Decline Deficit Push Ups-28
-Then-
Saturday Class:
14min EMOM (E/O)
HSPU-5/T2B-10/Squat-15-Even
Power Clean: 3-3-2-2-1-1-1 (Start @60% Add Each Round:
-Then-
4 Rounds of:
400M Row
Front Rack Reveres Lunges-10 (145#)
Strict C2B Pull Up-10
PM Training:
Burpees-100 (Day 1)
-Then-
Mace Flow and KB Swings-12min
Friday, November 20, 2020
Training Log: 11/19/20
AM Training:
5 Rounds of:
400M Run
Bear Complex: 10-8-6-4-2
(95-115-135-145-155)
-Then-
12min AMRAP of:
Weighted Dips-12 (20# Med Ball)
Renegade Rows-14 (70#)
(6 Rounds)
Lunch Training:
4 Rounds of:
4 Min Heavy Bag
16 Mace 10 & 2's (15#)
PM Training:
Dips-12
Pull Ups-10
Clapping Push Ups-12
Commando Pull Ups-10
Dive Bomber Push Ups-12
Wide Arm Pull Ups-10
SHSPU-10
Close Hand Pull Ups-10
Straight Bar Dips-12
Strict C2B Pull Up-8
Thursday, November 19, 2020
Training Log: 11/18/20
AM Training:
Pause Deadlift: 3 Sets of 6 @70%, 2 Sets of 4 @80%
Goblet Squat: 5 Sets of 10 @110#
-Then-
3min on/1min Rest x4 Rounds:
Buy in Each Round with 35 Wall Ball(20#/10ft)
R1: Max Rep: 1 Arm DB Snatch
R2: Max Rep: 1 Arm Devil Press
R3: Max Rep Burpee over Bell
R4: Max Rep Butterfly Sit Ups
Lunch Training:
Mace Practice: 10& 2's/ Flow: 15min
Wednesday, November 18, 2020
Training Log: 11/17/20
AM Training:
3 Rounds of:
Log Clean & Press: 90sec Max Reps
-Then-
8 Rounds of:
Barbell Bent Rows-8 (135#-175#)
PM Training:
Class WOD:
16min AMRAP of:
Muscle Up-5
HSPU-10
Pistols-15
(6 R +10 Pistols RX)
-4min Rest-
16min AMRAP of:
Assault Bike-12 Cal
T2B-10
1min Rest After Each Round
(5 Rounds + 5 Cal RX)
Tuesday, November 17, 2020
Monday, November 16, 2020
Training Log: 11/15/20
AM Training:
Warm Up: Mace Practice & 1 Arm KB Swings:
-Then-
5 Rounds of:
Strict Pull Ups-10
Ring Push Ups-12
Straight Bar Dips-8
-Then-
5 Rounds of:
Back Squat:10-8-8-6-6 Start @60% Add Each Round
Farmers Walk-200ft(100/100) 260# (130# Each Arm)
-Then-
3 Sets of:
1 Arm Australian Pull Up-5 L/5 R
1 Arm Ring Push Up-5L/5R
-Then-
Mace: 10 & 2's + Flow-12min
PM Training:
Archery Practice: 15min
Saturday, November 14, 2020
Training Log: 11/14/20
AM Training:
Stone Over Yoke: 48"
90sec Max Reps x2 Rounds (115#)
90sec Max Reps x2 Rounds (145#)
-Then-
4min EMOM of:
Power Clean + Hang Power Clean 2+2 @60%
-1min Rest-
5min EMOM:
Power Clean + Hang Power Clean 1+2 @70%
-1min Rest-
5min EMOM:
Power Clean + Hang Power Clean 1+1 @80% (175)
-Then-
Push Press:
3 Sets of 5 @75%
4 Sets of 3 @80-85%
PM Training:
4 Rounds of:
Swing-10 (70#)
1 Arm Swing-5L/5R (53#)
Mace Squats-20 (15#)
-Then-
Mace Flow Practice-12min
Training Log: 11/13/20
Lunch Training:
Heavy Bag: 3 x5min Rounds
Heavy Bag: 2 x2min Knees/Elbows/HB Only(Non Stop)
PM Training:
Mace Practice: 10min (10 & 15#)
-Then-
Goblet Squat: 5 Sets of 10 (90#)
Goblet Squat: 5 Sets of 10 (85% of BW/110 #)
Friday, November 13, 2020
Training Log: 11/12/20
AM Training:
10 Rounds of:
Stone to Shoulder-3 (115)
2KB Thrusters-6 (44)
Burpee Pull Up-9
-Then-
Class WOD:
10min EMOM (E/O)
Burpee-10 (E)
Max Unbroken SHSPU (O)
(Average-7)
-3min Rest-
Every 3min x 5 Rounds:
200M Run
T2B-15
Max Wall Ball (20#/10ft)
(75 Total Wall Ball)
-3min Rest-
12min EMOM:
Death By Assault Bike: 6-8-10-12-14-16-18-20-22-24-26-28
(Completed 10 Cal/ 45sec Plank Hold Remainder of EMOM)
Lunch Training:
Mace Bell: 4 Sets of 20: 10 & 2's (10#/15#)
Mace Bell Flow: 3 Sets of 90sec Flow
Thursday, November 12, 2020
Training Log: 11/11/20
AM Training:
5 Rounds of C2B Cindy
30 Power Snatch (110)
5 Rounds of C2B Cindy
30 Clean & Jerk (135)
5 Rounds of C2B Cindy
30 Cal Bike
(32:15)
-Then-
5 Rounds of:
Bench Press-8 (145-165)
Weighted Pull Up-8 (35)
-Then-
3 Rounds of:
Bench Press-5 (175)
Weighted Pull Up-6 (45)
Lunch Training:
3 Rounds of:
Heavy Bag-5min
-Then-
2 Sets of Rock Climb
-Then-
4 Sets of:
Mace 10 & 2's-20 Reps (15)
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