Week 8

Monday

A1. PC x 1/FS x 8; rest 20sec
A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3
B. emom – thruster 95/65# x 5 + 5-7 T2B – 8mins
+
3mins max wall balls 20/14# 10/9′ target
2mins max box jump sd 24/20″
1min max burpees

Tuesday

4mins 90% effort
6 thruster 75/45#
5 T2B
15 DU

rest 3mins

4min 90% effort
6 box jump sd 24/20″
6 KBS 1.5/1pd
6 wall balls 20# 10′ target

rest 3mins

4 Minute 90% effort
5 HSPU
10 Goblet Squats (55)
10 10 Situps 

Wednesday

10mins max cals on Air Dyne or Assault Bike

Thursday

10mins 80-90% effort
5 SA DB thruster 40/20# left
5 SA DB thruster 40/20# right
5 CTB chin ups
8 GHD situp

rest walk 5mins

10mins 80-90% effort
25 Double Unders
5 clean and jerk 115/75#
10 walking lunges

Saturday 

A. snatch build to a tough single in 10min
B. clean and jerk build to a tough single in 10mins
C. FLR on rings accumulate 4mins
+
“The Workout”
Dyne 30 seconds ALL OUT
Rest 30 seconds
x4

Saturday October 3rd

Crazy Apartment Workout 

Attendance: Benton.. Thats all ]

AirDyne To Hell 

10 - 20 - 30 - 40 - 50 - 40 - 30 - 20 - 10 

Cal's Rest 1 to 1 

Time: 23:00 on the number 

Workout Notes: First time on the new dyne... It was awesome. It's as tough as I remember! also, working out in your own home is awesome. Im going to add to the home gym soon. 

Thursday October 2nd

FitClub

Attendance: Benton, G, Stanich, Jack, Taegan, BillyBud 

A. snatch balance build to a tough single perfect form 155 (form was starting to slip)
B. hang snatch build to a tough single in 15mins worked up to 165 (not so good)
C. 25 reps snatch 77% of B for time 5:55@125 
+ 
Run at 10mph @3.5% incline 
rest walk 1min x 5 Done

WorkoutNotes: Today was a good day. Jack his a PR power clean of 205 #200 club. He just kept going up! It was awesome. Also, BillyBud showed up for the first time this morning. He is going to be a great edition. Everyone was putting up some good numbers in the clean this morning. My back was kind of tight from the dead lifts on Tuesday, but things were good. Should have known that BillyBud was coming. Could have planned a new person workout! 

Tuesday September 30th

FitClub

Attendance: Benton, Stanich, G, Jack, MiniMonster

A. emom – 16 min
odd – HPC x 2 moderate weight waveload (185) 
even – 20 DU + 2 ring MU Done, No misses 

B. emom – 16 min
odd – 5 DL TnG moderate same loads throughout  275 (Heavy) 
even – 7 ring dips kipping

C. emom – 16 min
odd – KBS russian tough x 10 Do upstairs
even – 10 burpees AFAP DIDN't have time for

Workout Notes: I set the rings up yesterday after school so we could get right into it. It was really nice walking in and having them done already. Did the cleans at 185 (pretty easy) and the deadlifts at 275 (pretty not easy). MiniMonster came strolling in 15 minutes late and dehydrated. We are going to get her a camelback for her birthday... which I would assume is coming up soon or something. She told us she drank two glasses of water in a week... thats not very good Taegan. Anyway, we have the day off tomorrow. I will be airdying on my new airdyne. It is going to be awesome. I might even go for a real bike ride... 

Crossfit

Monday September 29th

FitClub 

Attendance: Benton, Stanich, G, Bellish

A. Front squat build to a max 265 in 10 minutes

B1. BB front rack walk lunge 20 steps; rest 20sec build per set 80lbs
B2. 15 T2B; rest 3mins x 3 Unbroken 
+

10mins 85% effort
Run 200m
8 burpee box jump overs 20/24″ 4 + run + 4 burpees

rest 3mins

10min 85% effort

10 KBS 2/1.5pd

10 Goblet squat 2/1.5pd

30 DU unbroken 6 rounds

Workout notes: Some psychopath switched the water fountain around so that the water sprayed on the floor behind me. What a nut job. Also, we got through the whole workout today. Was pretty dead this morning. The front squat was pretty light but I ran out of time. I sent a message to everyone telling them to get out of bed and get to fit club. Bell heard the call and showed up. Way to go Bell!!!!

Week 7

Monday 9/29

A. Front squat build to a max

B1. BB front rack walk lunge 20 steps; rest 20sec build per set
B2. 15 T2B; rest 3mins x 3
+

10mins 85% effort
Run 200m
8 burpee box jump overs 20/24″

rest 3mins

10min 85% effort
10 KBS 2/1.5pd
10 Goblet squat 2/1.5pd
30 DU unbroken

Tuesday 9/30 

A. emom – 16 min
odd – HPC x 2 moderate weight waveload (135-175) 
even – 20 DU + 2 ring MU

B. emom – 16 min
odd – 5 DL TnG moderate same loads throughout  
even – 7 ring dips kipping

C. emom – 16 min
odd – KBS russian tough x 10 Do upstairs
even – 10 burpees AFAP

Thursday 10/2 

A. snatch balance build to a tough single perfect form
B. hang snatch build to a tough single in 15mins
C. 25 reps snatch 77% of B for time
+
Run at 10mph @3.5% incline 
rest walk 1min x 5

Friday 10/3

A. Jerk from blocks 1. 1. 1; rest 15sec/rest 3mins x 3
B. close grip bench press 3-4×3; rest 3mins
C. TGU 20 reps tough you pick weight alt hands per rep
+
Basket Ball... Hopefully 

Saturday 10/4

Airdyne to Hell and Back
10.20.30.40.50.40.30.20.10 Cal's on the dyne
Rest 1:1

Saturday September 27th

A. snatch grip DL build to a tough concentric only in 8mins Worked up to 305 
B. snatch from high blocks build to a tough single 165
C. OHS build to a tough double 175
+
PC TnG x 5 build per set
8 burpees AFAP
8 40lb Ball slams AFAP
rest 4-6mins x 3 All done 

Workout Notes: Got done with crew today and decided I wanted to work out. I was all alone listening to my crappy cell phone speakers. The deadlift was fine. Snatch and OHS were both disappointing. The ball slams were pretty fun. I actually got to use a legit slam ball (it didn't bounce at all). thats all