January

1/31/18

Strength
EMOM10: 5 jumping squats (135)

WOD
4 rounds
About 30-40 seconds of work and 20-30 seconds rest
Double unders
Box step ups
Slam balls (20)
Wall balls (20)

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1/30/18

Rest

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1/29/18

Strength
EMOM15
Min1: 5 snatch grip deadlift
Min2: 3 snatch high pulls
Min3: 1 snatch with a 5 second pause in squat
135 for first round, 155 for rest

WOD
“Randy”
4:50 – felt the lungs, still getting over a cold.

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1/28/18

My birthday WOD
Essentially 1:1 work:rest for 5 rounds
10 floor press (185)
10 strict pull ups
AMRAP thrusters (135): 9, 8, 8, 8, 8
Right into
Kind of 1:1 work:rest with 20# vest
60 total cal on rower in 20 cal increments
I did about 40’ish bar only thrusters
30 pull ups
About 45 wall ball
60 cal on rower in 20 cal increments
Then, without vest
S2O (135), 10, 10, 8, 8, 6, 6, 5 reps
With maybe 12 back squat at 185
With my partners that took about 67 minutes.

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1/26-27/18

Rest days – recovering from being super sick

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1/25/18 – PM

Strength
WTF am I doing. I’m sick. Sore throat, sometimes light headed, sometimes I have the chills….but I have to coach tonight so I might as well see if I could do the barbell workout.
Clean + 2 jerks: 175×3 sets, 195×3, 215×2, 225×1
Then
Some box jump + depth drop + broad jump
Rest 10 seconds
10 jumping squats with empty barbell

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1/25/18

Strength
Supposed to be 5×5 front squat with 2 second pause at bottom, same weight for all sets. But I’m fighting a tough cold so I did
135×5, 165×5, 185x5x2 then 185×5 without the pause

WOD
10-1 HSPU in unbroken sets
Immediately into
10-1 power snatch in unbroken sets (95)
Result: 17:34 – took me well over 10 minutes to do the HSPU, but I didn’t fail any sets.

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1/24/18

WOD
AMRAP21
10 power clean and jerks (135)
21 ski jumps (over/back = 2)
10 T2B
21 double unders
Result: 6+4
Then
100 walking lunge

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1/23/18

Strength
5×10 push ups with a 2 second pause at bottom (1-2 inches off floor) and 2 second pause at top.
Then
EMOM20
Min1: 5 bent over rows (155)
Min2: 10 burpees over the bar

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1/22/18

Rest

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1/21/18

About a 15 minute emom 1 hang snatch, it was ugly
Then worked up to a heavy hang clean + fs + thruster: 205
Then 18.0: 5:02 – could have went harder
Then
Drop sets with DBs shoulder press using 35/25/15s…2 sets
Then same but hammer curls

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1/20/18

In a team of 3 I did
5x100m row and 10 pull ups, 1:2 work:rest
Then 40 burpees
Then about 30 back squats (135)

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1/19/18

Strength
Find max deadlift: 360
I then did several sets of multiple reps at weights ranging from 295-315

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1/18/18 – PM

Strength
Find max of hang power clean + front squat + thruster: 95, 115, 135, 145, 165, 185, 195, 205, 215-f
Then
5×5 back squat – did strict press instead since my knee is hurting. Did 2 sets at 145 and 2 at 155, then only 3 reps at 155 in my 5th set

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1/18/18 – AM

WOD
0:00 – 2:00 – 400m run
2:00 – 11:00 – 10 hollow rocks and 5 sit ups on the minute
12:00-14:00 – 400m run
14:00-23:00 – 20 second super man hold and 5 good mornings (45) on the minute
24:00-26:00 – 400m run
26:00-35:00 – 30 seconds max rep STRICT press (45) on the minute (189 reps)
36:00 – 400m run

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1/17/18

Rest

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1/16/18

WOD
3 rounds of
20 wall ball (30)
40 push ups
60 squats
80 double unders
100m row
Result: 20:24

Strength
About 4 or 5 reps of this complex before I had to hustle to pick up the kids
hang power snatch+snatch+snatch balance+OHS – I used 125. What beat up pretty good after the WOD

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1/15/18

Strength
5×10 Bulgarian split squats – using pairs of KB – 35×1, 45×2, then DB 50×2

WOD
8 rounds of
30 second row for cal
2 min rest
Result: 18, 17, 16, 15, 14, 15, 15, 15

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1/14/18

Strength
15 minutes to find max bench using slingshot
135, 225, 255, 285, 305, 325, 335, 345, 355
Then
5 rounds
400m run
20 bench (135)
Results: 17:22 (or close to it)
Then
Superset
DB bench fly – 10 reps using 35#
KB upright rows – 10 reps using 35#
KB single arm bent over rows – 10 reps using 72#
Complete 3 rounds
Then
Super set
DB skull crushers – 10 reps using 35#
DB hammer curls – 10 reps using 40#
Complete 3 rounds

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1/13/18

WOD
“Viola”
AMRAP20
400m run
11 power snatch (95)
17 pull ups
13 power clean
Result: 3+1

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1/12/18

Skill
EMOM20:
Min1: 1 muscle up
Min2: max effort handstand against wall – try to kick feet off of wall
Then
Strength
4 rounds of
10 single leg deadlift (per leg – 95#)
1 muscle up + 10 ring dips
Then
Metcon
3 rounds
400m run
2 rounds of “DT”
Result: 22:23

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1/11/18 – PM

Strength
Clean and jerk: (1+2)x3 @70%, (1+2)x3 @80%, (1+2)x2 @85%, (1+2)x5 @90%
Will try 175, 200, 210 and 225…
Instead, did 175 (1+2), 185 (1+2)x2, 195 (1+2), 205 (1+2), 215 (1+2), 225 (1+2), then I tried 225 again and couldn’t get the clean.
Then, maybe
Fran
4:50…ugh, rough

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1/11/18 – AM

WOD
500m time trial: 1:29.8 – not a PR, but under 1:30 and I’ll take it at 5:15am
Rested at least 10 minutes, if not closer 15 and was still shaken
Did
1000m row
3 rounds of
25 KBS (55)
50 double unders
Result: 11:59 and felt terrible. Not sure if it was just not “my day” or if the 500m sprint did me in.

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1/10/18

Rest

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1/9/18

Skill
15 minutes of handstand practice

WOD
AMRAP5 – burpee box jump overs (24) – 51
Rest 10 min
AMRAP5 – burpee box jumps (24) – 49

Later in the morning
AMRAP15
Min1: 10 ring rows
Min2: 30 second hollow hold on rings
Min3: 10 ring dips

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1/8/18

WOD
5 rounds of
2 deadlift (315)
10 bar facing burpees
Immediately into
2 rounds
50 lunges in place
25 pull ups
Result: 12:04

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1/7/18

Strength
Find max 5 rep bench press: small jumps – 95, 145, 195, 215, 225, 235, 245, 255, 265, 270×3
Then 3 sets max rep incline bench with 50# DBs: 23, 26, 32
5×5 BS: 245, 245 then 255×4 and my quads were shot after yesterday’s weighed broad jumps and burpees
3x100m farmer carry with 55# KBs
5×10 GHD sit ups
super set with
5×10 hip extensions

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1/6/18

Strength
AMRAP5: strict pull ups or chin ups or mix: 46 reps
Then
With a partner, which turned into basically min on/min off
AMRAP25
About 90m sprint
About 33-35ft of broad jumps
6 burpees
Wearing a weight vest
Result: we nearly got 27 rounds

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1/5/18

Rest

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1/4/18

WOD
EMOM32
Min1: 4 thrusters (135)
Min2: 2 muscle ups
Min3: 8 burpee box jumps (24)
Min4: 6 double KB hang clean and jerk (55# per hand)
Result:…well. I got all the thrusters UB and did all the BBJ. But a few rounds I did only 5 KB C&J and never got more than 1 muscle up in any interval. Sometimes getting 0. This was painful.

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1/3/18

WOD
“Fran”
Result: 4:37. Couldn’t get a grip on the pull up bar and that made it really tough. I’m going to do Fran once a month in 2018.

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1/2/18

WOD
Was supposed to do:
AMRAP20
10 BJ (36)
15 single arm OHS (50)
20 GHD
But, my abs are so sore from the last 2 days I only did about 11 GHD and switched to sit ups. Then I moved pretty slowly and with little intensity. I think I did 3 rounds and just stopped around the 15 minute mark.

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1/1/18

WOD
First while coaching 7am, had to jump in and help when a member started to feel their back
About 120 push ups and 6 power clean and jerks at 185
Then
In a team of 3
(my work)
400m run
Maybe 200 double unders
Around 180 air squats
500m row
About 130 sit ups
Probably another 200 push ups
5 or 6 power clean and jerks at 185

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