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

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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:

Double and Single Kettlebell Complex

 

Double Kettlebell Swings, Cleans, Alt-Cleans Squat and Jerk!

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Training Log: 12-14-21

AM Training:

WOD Test:

400M Run

Assault Bike-40cal

DB Thrusters-20(50's)

Burpee Box Jump Overs-50(30")

DB Thrusters-20

Assault Bike-40cal

400M Run

(26:05 RX)

4 Rounds of:

Pull Ups-10-12

Dive Bomber Push Ups-8-12

Hindu Squats-30

-Then-

4 Rounds of:

L-Sit Chin Up-10-12

DB Strict Presses-15-25(25 lbs)

Jumping Lunges-30

-Then-

3 Rounds of:

Burpee Broad Jump-50ft

Ring Rows (Feet on Box)-18-22

Training Log: 11-24-21

AM Training:

Snatch Work:

PM: WOD Test:

90sec On/ 30 Sec Rest

Row: 15cals

Max Target Burpees in Remaining Time

Until you reach 100 Reps!

( Times: 65 Reps @17:31, 75 Reps @25:21,

100 REPS @27:26)

Raw Iron Strong Man Competition, Strongman Corp: Athlete: Melissa Gomez

 

Great weekend in Tyler, Texas! Athlete Melissa Gomez competed in the 2nd Annual Raw Iron Strongman Competition. Melissa took 2nd Place in the Open Lightweight Women's Division. Here are some highlights from her events.

Mace and Kettlebell Workout:

Mace and Kettlebell Workout:

3 Rounds of:

Mace 360-4

Mace Squat-8

Mace 360-6

Mace Squat-12

Mace 360-8

Mace Squat-16

Mace 360-10

Mace Squat-20

Alternating Kettlebell Swing-30

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