Thursday, December 30, 2010

Training Day Double

Warm up: 1000m Row

WOD #1 @ 2pm
1. Dead-lift 12 x 2 @55% #185lb /45sec rest
2. HSPU Ladder 1-5-1-5 to single pad
3. GHD Raises 5x4 w/15lb 5x4 bwt /60sec rest
4A. Front Forward Lean 45sec x 3 /30sec rest
4B. Ghd Sit ups @2020 3x12 /30sec rest

2.5 hours rest

WOD #2 @ 6pm
1mile easy pace
5min Building pace run, last minute highest HR (184)
walk rest 1min
2min All Out record last 30sec HR (186)
walk rest 3min
2.2 mile run @65% (130)of max HR from 2min effort (145-155 avg)

Ran a total of 4.5 miles

Tuesday, December 28, 2010

TRAINING DAY

Warm up: 1000m Row
Skill: Alt Pistols 3 x 10 14" / HSPU 2 x 10

1A. Front Squat x 5/Push Press x5/ Thruster x 5 ] x 5
75lb,85lb,90lb,95lb,95lb
rest 20sec
1B. 20 Unbroken Chin-ups ] x 5
rest 4min

Monday, December 27, 2010

Training Day

3 Intervals of

1 minute Burpee Broad Jumps
1 minute Kettlebell thrusters #18lb - 15, 15,15
1 minute 12lb Ball Slams - 15,15,15
1 minute Box Jumps 16" - 30,30,30
rest 4minutes

+ 1mile Run 65%

Then...

Snowboarded Brighton Full Day

Friday, December 24, 2010

Partner WOD

Complete for time...

83oolbs ground to overhead #105
+
100 burpees

GtoOH reps: J12,R8,12,8,12,8,12,7

Shared burpees around 10-15 each round

7:24

Thursday, December 23, 2010

Training Day

1. Front Squat 3/155, 3/165, 2/175, 1/185, 1/185 Rest 90sec

8min AMRAP

4 hspu to 1pad
8 1.5 KBS
12 Ghd Sit ups

4 +4hspu

+
1.1 mile run 80%

Wednesday, December 22, 2010

PARTNER WOD

Fight Gone Bad with Partner

3 Round intervals

Wall Ball Shots 1 minute (shared work 30sec each)
Box Jumps 1 minute
SDLHP 1 minute
Push Press 1minute
Row 1minute (Jaren)
3min Rest

Tuesday, December 21, 2010

Training Day Double

WOD#1: 7am

KBS Ladder w/ 1.5pd; 1-15 unbroken (breathing drill; rest was same # of reps completed in breaths).

Tabata Sit ups anchored: 14,14,14,14,13,13,12,13

Double unders AMRAP 4min: 148...shoulders smoked

WOD #2: 6pm
Warm up 5oom row + HSPU work
20 min AMRAP
5 CTB
10 Ring Dips
15 OHS #65

8 rounds + 5ctb +1dip

Monday, December 20, 2010

Training Day Double

WOD #1: 2pm

Warm up: Row 500m + Mobility

1. Power Clean Cluster 1.1.1.1.1 x 5
150,155,165,175,175lbs

2. 3 rounds for time
10 Deadlifts @ 115% (185lb)
25 Box Jumps 24" (with step down)

6:14

Wod#2: 6pm

21-18-15-12-9-6
Power Snatch #75
Wall Ball Shots
KTE

18:43

Saturday, December 18, 2010

Workout of the Day

Team of 3

Wod #1
Shared Power Snatch 30reps @80lbs
AMRAP HSPU (from single pad)

Wod #2
Row 4k
+
100 Power Cleans @95lbs (erin & i)
100 Box Jumps 20"(erin & kat, i row)
100 CTB (kat and i)
100 SDLHP 65lbs (erin & i)
100 Burpees (i finish row + 20burpees, erin & kat burpee)

21:20

Friday, December 17, 2010

Trainng DAy

5:30pm

3 sets of ...

15 burpees
25 unbroken KBS 1.5pd
800m run
active walking rest 5min
6:34/6:32/6:51

Thursday, December 16, 2010

Training

1A. #75 OHS 7 x 10 / 60sec rest
1B. CTB Unbroken Chin ups 7x 10 / 60sec rest

Walk on hands + hspu work

Wednesday, December 15, 2010

Training DAY

7:30am
Warm up: Mobility + Row + Cleans

6 Sets of..using 100lbs

Power Clean x2
Push Jerk x2
Squat Clean x2
350m row

On a 2:30 running clock finish the above work for total rest time, recovery is rest time remaining on the 2:30 clock.
49sec
47sec
44sec
43sec
44sec
40sec

Tuesday, December 14, 2010

Training Day

warm up 1000m row + mobility

1. HSPU every 30sec for 10min. (single pad to blue mat)

2. Tabata This; 20sec work/10sec rest

8 sets of Row (damper 10) lowest 6cal
8 sets of Goblet Squats (1pd) lowest 9 reps
8sets of Wt. Strict Pull ups (#20) lowest 2reps
8 sets of wt. dips (#5) lowest 4reps
8 sets of KTE lowest 5reps

Sunday, December 12, 2010

CPC Day 2 WOD


Storm rolling in after second day at Palm Beach...awesome!

Dead-lift build to heavy 1 Rep; 5/155, 3/185, 1/225, 1, 255, 1/275, 1/305lb
Push Press build to 2RM; 2/95, 2/115, 2/125, 2/135, 2/145lbs
Front Squat build to 3RM; 3/135, 3/155, 3/165, 3/175lbs

Saturday, December 11, 2010

Coaches Prep Course TEAM WOD

Team of 3 -10 min cap

Start with 400m Run
then...
AMRAP PJ 115/85lb 25, 13, 9, 10, 12 (might be one or two off)
15 it ups
100m Row

Complete amrap Push Jerks, once bar is dropped athlete must pass through the situps and row before returning to the dbar for another attempt of amrap Push Jerks!

Friday, December 10, 2010

Training Day + travel + hotel shake out

row 275m 97-100% effort x 4 / rest 2min
57.5, 56.9, 57, 57sec
5 x 3 HSPU on single mat (5min active recovery)
row 275 100% effort x 2 / rest 2min
56, 56.3sec
travel on plane------------------------->>>> west palm beach, FL

hotel shake out...
20 push ups / 20sec
20 sit ups unanchored /20sec
x5

Thursday, December 9, 2010

Training Day

8pm...

Warm up: 500m row

1A. PP+1/PJ+3 x 4 / 2min rest
105, 115, 125, 125lbs
1B. 4 x 20 unbroken chin ups /2min rest
2. 30sec amrap double unders x 5/ 30sec rest
46,43,36,37,43
3. 10 unbroken knees to elbows x 5 /45sec rest

Wednesday, December 8, 2010

Short Day

1. OHS @3201 tempo 5x5
95/5, 105/5, 115/5, 115/5, 125/5

2. L Sit 90sec work

Monday, December 6, 2010

Training Day

Warm up: Row + mobility + pistols + hspu
1. Back Sq
65% 145lb x5
75% 165lb x 5
85% 190LB x 5

2. Snatch on the minute ever minute for 15minute, post highest and lowest loads
Low: 105lb
High: 125lb

*all power snatches

3. For Time
25 Burpees
300m Row
25 Burpees
300m Row

4:59

Sunday, December 5, 2010

Training Day

1. Row 10min, sprint last 10 sec every minute
rest 3min
2. Muscle ups 3 reps every minute for 10minute
3,2,2,2,2,2,1,2,2,2
rest 3min
3. HSPU 1rep every 30 seconds for 10 minutes 1 pad
rest 3min
4. Controlled Work 5 rounds
20 lunges
20 push ups
20 ghd sit ups

Saturday, December 4, 2010

TRAINING DAY

Black Sheep Track Workout:

Warm up: 800 jog + 3x 20m A skips + 3x20m Butt kicks + High Kicks + Lunges

400m @ 70%
1-2min rest
400m @ 80%
2-3min rest
400m @90%
3-4min rest
400m @100%
1min rest
400m @50%
1min rest
400m @100%
1min rest
400m @50%
1min rest
400m @100% 1:25
1min rest
400m @50%

DONE!

Friday, December 3, 2010

Training Day

Warm up: Mobility + Pistols 5 sets 5-10 reps off 20" box

1A. Wt. Chin ups 5/30lb, 4/35lb, 3/40lb, 2/45lb, 1/50lb
1B. HSPU 1 pad; 2-4-6-8-10reps

MET CON
21-15-9
R Arm KB Snatch
L Arm KB Snatch
Pull ups 21UB, 15B, 9B

6:09

Thursday, December 2, 2010

Training Day Double

WOD #1--12pm

Warm up: 800m jog + mobility
Skill: 5 sets Pistols 2x 12" x 10ea, 14" x 10ea, 2 x 18" x 5ea
5set HPSU 2x10 2pad, 3x3 1pad

1. Clean Grip Deadlift
40% 135lb x 5
55% 165 x 5
65% 195 x 5

2. 8min build to heavy 1RM SQ Clean
95/3, 115/2, 125/2, 135/1, 145/1, 150/1

3. On the Minute through 8min 3 Sq Clean Thrusters
115lb --27 reps completed

4. 2k Row 90-95% pace 2:00-2:04
8:11.3; felt good

WOD #2-- 6:30pm

3 Sets of intervals with..

12 Hang Power Snatch #80
10 Burpee Broad Jumps
25 Double Unders
rest 2min