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