Semester 2 Week 1

Monday: Snow Day WOD

8 Rounds for time:

20 push-ups
15 squats5 burpees1 min plank


Tuesday: A. Muscle snatch + snatch grip push press + snatch balance; 1.1.1 x 5; rest 90 sec
B. 6 sets – every 2 min - Segmented snatch DL (75% start, work to 100% of snatch 1RM)
C. Emom 15 min –
Min 1 – BS x 1 (90%)
Min 2 – Snatch x 1 (80%)
Min 3 - Chin up x 10 unbroken

Wednesday: Shoot around 

Thursday:
A. 8 sets – every 2 min – Jerk x 2 (70%, build)
B. 6 sets – every 90 sec - 5 Tng PC (115#), 5 burpees (6”)
+
6 min amrap @hard effort:
3 PS (75#)
6 TTB
30 DUs


Friday: 


2 Push Press EMOTM @ 70%

3 Rounds For Time

20 Box Jumps
20 Sit ups
20 Lunges
10 Push ups

Saturday January 4 (Break 2)

Open-ish Practice 

A: 9-15-21 

  Pull Up

  Box Jumps 

  Wall Balls 

5:39 - Did everything unbroken and tried to get to the next thing as fast as possible. Need to learn how to butterfly to make the pull ups faster. 

B: 10 Minute AMREP 

100 Double-unders

30 Shoulder to Overhead (65)

100 Double-unders 

30 Shoulder to Overhead (95)

100 Double-unders 

30 Shoulder to Overhead (135)

AMREP Double-unders 

Got to 16 Should to overhead at 135. Should have gotten though the push press stuff. Pretty tired / sore from the various workouts over the past three days. 

Friday January 3 (Break 2)

Crazy Time 

Attendance: 

Strict Press / Handstand Pushup Cluster 

5.4.3.2.1. Rest 20 Between sets x 3 

4 sets - change order per set @ 90% each set: rest 4 min btw sets

10 Burpees

20 wall balls 20/14# 10' target

10 Box Jumps

20 DB power snatch 35/65# alt hands per rep

Got to shoot around for an hour before the workout. We were nice and warm. 

PM Work 

Every 5 minutes for 25 minutes 

4 Back squat @285

8 KB Swings 72lbs

12 GHD Situps 

Did it... It went fine. Probably not the most productive. Pretty tired. Time to eat some Oreo pie and go to bed. 

Thursday January 2 (Break 2)

GRAVITY

Every 2 Minutes for 8 Minutes
   2 Split Jerk Worked up to 215 (Forgot my wrist straps... My wrists hurt a lot)

5 sets
5 Touch and go power clean (185)
5 Burpee

Rest 1 minute between sets

5 Minute AMREP

3 Snatch @105
6 Toes to Bar
20 Double Unders

Goal was over 5... I got 6 rounds plus 14 double unders. Should have gotten 7... Dang it. 

Haven't been posting to the blog for some time. I need to get back on it. 

Tuesday December 31 (Break 2)

A: Every 2 Minutes for 22 Minutes 

   5 Push Ups

   10 Dips 

   15 Pushups*

*One of my favorite workouts of all time. Should push G over the 25,000 pushup threshold. Also, If you don't want to do dips for whatever reason, you can do bench dips. Have fun and Happy New Year!!

Monday - Game Time

A1. PS 1, 1, 1, 1, 1; rest 60sec

A2. BS @ 30X1; 2, 2, 1, 1, 1; rest 2-3mins

B1. CTB chin up 10; rest 10sec

B2. Push press TnG 3-4; rest 10sec

B3. CTB chin up 10; rest 3mins x 3

+

12min amrap increse pace per round

Row 500m

10 OHS 120/80#

5 MU

50 DU   

Friday December 27 (Break 1)

WOD: This is Going to be a good one... 

Attendance: Benton, G, Taegan, Thomas, Christian, Nick 

A: Work on Clean Technique
B: 10 Rounds for time:
     4 Burpee
     6 KB Swing (55 / 35)
     8 Wall Balls

Well we played basketball for a very very long time before we did this workout. I actually just yelled a lot at people because I did it yesterday. The fit club all finished around 11:30 - 13:00ish. The order went Thomas, G, Taegan. Pretty good after playing ball for so long. Nick and Christian did not finish... but Nick did throw up... a lot. It was gross. Good thing they didn't come to one of the tough ones. 

PM Edition 

EMOTM x 8 Minutes
     Build to tough Power Snatch Double 185 (pr)

15 Rounds for time
     2 Muscle Ups
     6 Box Jumps @ 30 Inches 9:54 

Went to the gym after sitting around the school for most of the day... It was nice. Got some video of the workout. You just have to watch the first set and then imagine that there are 14 more just like it. Pretty fun.