July

7/31/18

Strength
Tabata curls – empty bar
Tabata s2o – empty bar
203 reps

WOD
Every 4 minutes
3 minutes to complete
400m run
16 push ups
max rep thrusters (45/35)
Rest 1 min
Result: 88 reps

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7/30/18

Skill
EMOM12
Int1: 3 muscle ups
Int2: 50 double unders
Actually got 3 muscle ups every interval except 1 when my watch broke…and the last I only got 2. I almost did 30 muscle ups in less than 10 minutes. Gonna have to try that someday soon.

WOD
AMRAP10
3 wall ball (20), 3 Russian KBS (55), 3 burpees
6, 6, 6
9, 9, 9
12, 12, 12
Etc
Result: 201 reps – 14 more than last time! Another PR!

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7/29/18

WOD
Linda
300/200/150
Result: 25:35 – a big PR of 4.5 minutes. Deadlifts felts great which is usually what slows me down. Almost done with my first 90 days on RP and it feels great.

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7/28/18

WOD
3 rounds
500m row
100m sled pull (100)
500m row
100m sandbag carry (50?)
500m row
100m farmer carry (70)
Result: 40:00

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7/27/18

Strength
Deadlift
10 @135, 5 @225, 3 @255, 3 @285, 3×3 @315
5 @285, 5 @255, 8 @225

WOD
AMRAP10
200m run
20 push ups
Result: 6+2 (each 100m = 1 rep)

Then about 2 hours later
400m run
3 rounds of
20 DB thrusters (35)
40 battle rope
60 double unders
400m run

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7/26/18

WOD
1000m row
3 rounds
20 thrusters (95)
40 double unders
1000m row
Result: 16:27

Strength
5 rounds of
15 bench (145)
5 strict pull ups

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7/25/18

Strength
15 min to find a heavy hang clean: 240, rushed 245 and failed

WOD
5 rounds
30 wall ball (20)
10 HPC (155)
Result: 13:29

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7/24/18

Strength
10 min to find a heavy high hang snatch: 165

WOD
50 hang power snatch (95)
50 squats
50 HSPU (I used 45# plates and an ab mat)
50 squats
50 hang power clean (95)
50 pull ups
50 squats
Result: 22:59

Then, a few hours later

5×5 squats with a 2 second pause: 185, 195, 205, 215, 225
Then various carries outside

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7/23/18

Strength
20min to find max jerk – only 215. Pretty disappointing.

WOD
5 rounds – all out sprint each round
8 burpee box jumps (24)
10 KBS (55)
100m sprint
Result: 12:20
Then
5 rounds
10 GHD
10 good morning (75)
5 strict pull ups

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7/22/18

Strength
A wide variety of carries with KBs and sandbags and a bunch of different sled pulls. Almost an hour of various movements with a few minutes between each.
Then
4 rounds
5 bench press
5 pull ups
Find a heavy set of 5 in just those 4 sets: 185, 215, 235, 255×4
Then
3 sets of 21’s with empty bar
3 sets 20 tricep extensions
3 sets max reps strict press with empty bar immediately after tricep extension

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7/21/18

Just a bike ride for an hour

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7/20/18

Strength
Deadlift
10 @ 135
5 @ 225
5 @ 255
3 @ 285
4×3 @ 305

WOD
AMRAP10
100 wall ball (20)
50 deadlift (135)
10 wall walks
Result: 1 + 9

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7/19/18

A full rest day! NOTHING!

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7/18/18

WOD
5 rounds
400m run
15 power cleans (185)
Result: 24:08…ouch!

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7/17/18

Strength
5×10 Russian lunges: 45, 65, 85, 95, 115
Then
AMRAP15
10 HSPU
100m run
10 pull up/t2b combo
100m run
10 GHD
100m run
Result: 3+10

Then, a few hours later
3 UB power snatch: 95, 115, 125, 135, 145, 155
Then
Tried to do 5×5 OHS with 2 second down, 2 second pause
Started at 95, did 115, and 135, but 145 I struggled and decided to stop

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7/16/18 – PM

Strength
E2MOM
5 squats – start at 135 and add 20# every round
Then back down once I can’t get 5 reps

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7/16/18 – AM

WOD
1 min max plate hops
1 min rest
1 min max top of wall ball (20)
1 min rest
1 min max hang power snatch (75)
1 min rest
1 min max slam ball (20)
1 min rest
x4
Result: 733 reps

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7/15/18

strength
Heavy sled pulls, both front and back
Some hand over hand sled pulls
Then
Tabata empty bar strict press
Tabata empty bar curls
Tabata empty bar tricep extensions
Tabata empty bar floor press

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7/14/18

WOD
Day at the track
200m runs with some slam balls and sand bag power cleans
Then
a few squats + hill sprints

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7/13/18

Strength
Deadlift
10 at 135
5 at 225
3 at 255
5×3 at 295

WOD
AMRAP10
10 DB snatch (50)
20 box jump (24)
30 walking lunge
Result: 3 + 29

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7/12/18

WOD
10-1 C2B pull ups unbroken
10 sit ups between each set
Immediately into
10-1 HSPU on 25# plates UB
5 T2B between each set
Result: ripped twice…23:07. The HSPU after set of 6 got really hard

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7/11/18

WOD
400m run
20 burpees
400m run
19 burpees
400m run
18 burpees
etc until
400m run
1 burpees
Result: Completed it at the 430 class in close to 100 degree heat. Took 71:53

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7/10/18

Strength
EMOM5: 5 split jerk (135)
Rest 1 min
EMOM5: 5 push press (95)
Rest 1 min
EMOM5: 15 strict press sitting (45)

WOD
EMOM20
Int1: 5 power clean and jerk (135) + 10 air squats
Int2: 20 double unders
Started to get hard after the 12 min mark

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7/9/18

Rest

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7/8/18

Every 3 minutes
2 rounds of
400m run – 15 sec alt waves battle rope
500m row – 15 sec alt waves battle rope
2 rounds of
400m run – 15 sec waves battle rope
500m row – 15 sec waves battle rope
2 rounds of
400m run – 15 second battle rope circles
500m row – 15 sec battle rope circles

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7/7/18

The Incline – with a 12 pack in my back pack – 47:19

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7/6/18

Strength
Deadlift
10 @135, 5 @225, 3 @255, 3 @275, 5×3 @280

WOD
AMRAP10
20 pistols
2 muscle ups
100m run
Result: 4 rounds

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7/5/18

Rest day.
Golfing 36 holes
Walking 18 of them
Walking as much of the 2nd 18 as I can, but we will have a cart – not carrying clubs 2nd 18. Lots of hills at Bear Dance.

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7/4/18

Let’s see…two different partner workouts resulted in about
400m farmer carry
50 later box step overs
10 burpees
200 single unders
50 sit ups
10 burpees
400m med ball carry (only carried for about 200m)
50 squats
10 burpees
200 jumping jacks
50 push ups
10 burpees
Then, about 20-30 minutes later
Across 4 rounds
About 60 total thrusters (95)
About 60 total DB snatch (50)
About 60 total box jump overs (24)
And 4x400m run (1 run after each of the 4 rounds)
Then
Across 4 rounds
About 40 pull ups
about 80 wall ball (30)
And….I’m spent.

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7/3/18

Strength
2 snatch EMOM – about 10 minutes, ended at 155.

WOD
E2MOM20
10 burpees
10 sit ups
10 jump squats (45)
10 push ups

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7/2/18

WOD
EMOM
Min 1-3: 3 power cleans at 135
Min 4-6: 2 power cleans at 185
Min 7-9: 1 power clean at 205, then I tried 2 attempts at 225 and my knee wasn’t feeling it, so I backed off
Min 10-12: 3 power cleans at 185
Then
AMRAP15
100m run
3 power cleans (185)
Result: 12 rounds

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7/1/18

WOD
Every 3 minutes until failure
100m run, 3 bench press
Start at 95# and add 10# every round
95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285×2
That’s over 2k running (I ended up running to Two22 and back after a few rounds to save my knee and that’s farther than 100m) and 60 reps on the bench.
Then
30 seconds to row 150m, rest 30 seconds
Only made it 4 rounds, then went for 140m for 6 more rounds.