WODs Posts

10.6.16

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30min. EMOM 1: 10cal assault 2: 12 burpees 3: 12 cal row Good breather. Also today did the wodapalooza teen qualifier to pace a friend here at camp. It went 1k row 30 thrusters @65# 8 MU I did the MU UB at the end and finish ed in the mid 6’s. I was cheering … Continued

10.5.16

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A1) Front Squat: x2@73% *Focus on being explosive A2) Squat Jump; x5 x5 *Rest :20 b/t movements *rest 2:00 b/t sets B) Wide Stance, Seated Good Morning; 4×8 C) Belt Squats; 4×15 HEAVY and FAST Front squats at 154 felt good. Good mornings up to 75# were fine And belt squats at 55# good little … Continued

10.4.16

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A) Speed Ladder (In-In-Out-Out) + 3 Parallette Hops + 10m Sprint; 4-6 Total *rest 0:30-1:00 in between each B) Shuttle Sprint; 5-7x25m (5m out + 5m back + 5m out + 5m back + 5m out) *rest 0:30-1:00 in between each C) Depth Jump; 15-20 Total Reps *Immedietly Jump after landing, minimize initial impact time … Continued

10.3.16

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A) Run; *NOT SPRINTS! 2 set, 3x400m + 2:30 Rest Resting 5:00 between each set of 3x400m + Rest 10-15:00 (between last 400m repeat and B) + B) 4 RFT: 15 Wall Balls 20 American KBS 20 Toes 2 Bar True form workout at camp A. 8x 30sec on 10sec off for consistency. B. 1K … Continued

10.2.16

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First full day at Power Monkey camp number 6! Tested my fitness on a VO2Max test Snatch Balance: 2×3@75% 1×3@80% 3×3@85% Power Clean from Blocks: 2×2@70% x2@75% 6×2@80% (2 TnG Hang Snatch); EMOMx7:00 @77-80% Snatch balances up to 65kg felt good Power cleans up to 77kg were ok Hang snatches done at 60kg my knee … Continued

9.28.16

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took the last few days off touring around Yellowstone and Jackson hole with mom. Today I did a minimal hotel workout but the elevation got me like whoa! simple but effective: 10 rounds 2min. elliptical 10 burpees more pics!

9.30.16

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Last day out west with mom 🙂 “A) Speed Ladder (In-In-Out-Out) + 3 Parallette Hops + 5m Sprint; 4-6 Total *rest 0:30-1:00 in between each B) Suicide Sprint; 4-6x30m (10m out + 10m back + 5m out + 5m back) *rest 0:30-1:00 in between each C) Depth Jump; 15-20 Total Reps *Pause in landing position … Continued

9.29.16

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More pics! A1) Hip Circle, Front Squat: x5@70% A2) Bounding Broad Jump; x3 x5 *Rest :20 b/t movements *rest 2:00 b/t sets B) Weighted Glute Bridge; 4×10 @ 3210 *REGARDLESS OF TEMPO, MAINTAIN TENSION!” Used 140ish for the squats. Felt good. I’m not bouncing at all, stopping just below parallel. Getting more glute activation on … Continued

9.24.16

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Last night I did a little seminar at CrossFit XD and then today joined in their in house comp. Here were the events: 1. 3 attempts (1 every 2min.) to find 1rm 1 Snatch + 1 Hang Snatch 2. 12min. AMRAP 50cal row 40 S2O 135/95 30 TTB 20 Burpee box jump or step over … Continued

9.23.16

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When you see your friend on the wall at another gym! All the gymnastics today! https://www.youtube.com/attribution_link?a=WTD3OqfDFc4&u=/watch%3Fv%3Dv5_pVlOuV70%26feature%3Dem-upload_owner A) 20x Strict press outs from start at bottom of 45=25lb plate deficit. Do not perform any negatives. Start in headstand B) 15x 4sec negative to 2sec hold just above bottom of same deficit C) 4×6 Weighted (10lb vest) … Continued

9.22.16

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Pulling in the weekend like… AM A) Speed Ladder (W-Weave, Alt Leg) + 5 Parallette Hops; 4-6 Total/side *Parallette hops = 1 forward + 1 to left + 1 forward + 1 to right + 1 forward B) LEFT Drill; 8-10 Total *Cones set 10m-15m apart *Rest 0:30-1:00 between each Liftin’ “A) Clean + Jerk; … Continued

9.20.16

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A) Speed Ladder (In-In-Out-Out) + 15m Sprint; 4-6 Total *rest 0:30-1:00 in between each B) Shuttle Sprint; 4-6x40m (10m out + 10m back + 10m out + 10m back) *rest 0:30-1:00 in between each C) Depth Drop; 15-20 Total Reps *rest as needed in between each *Do not perform more then 5 in quick succession … Continued

9.19.16

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A1) Hip Circlye, Front Squat: x2@70% A2) Seated Box Jump; x3 x6 of A1-A2 *Rest :20 b/t movements *rest 2:00 b/t sets *Focus on being explosive Front squats at 135 felt snappier. B) Glute Bridge; 4×12 w/ pause” conditioning “2×7:00 AMRAP + 3:00 Rest 1 Power Cleans + 3 Hang Power Clean (125) 15 Push-up … Continued

9.16.16

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“A) Speed Ladder: Zig-Zag (Alternate Leg) + Lateral Parallette Hops + 25m Sprint; 7 Total, rest 1:00 B) T-Drill; 7 Total, rest 1:00-2:00 C) Seated Box Jump; 20 Total Reps, increasing height where able, rest as needed” Lifts “Push Press: 5×5@78% Strict Press out of Jerk Split: 3×5@MTR Push press at 135, Strict presses up to … Continued

9.15.16

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Best best ever! HyperWear! Speed Ladder (Alternate-Feet); A1) In-In-Out-Out; x2, rest 0:15 A2) Ali Shuffle; x1/direction, rest 0:45 x2-4 sets A1-A2 *Priority is accuracy. Only move as fast as you can keep your feet moving in the proper pattern Plyo; B) Pogo Jump, MR; 2×8, ret 0:30 C) Box Jump + Depth Jump onto Box; … Continued

9.13.16

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Plyos “*Use Plyo’s/Agility as a warm up for Weightlifting Segment A) Rocket Jump, SR; 3×3, rest 0:30 B) Depth Jump; 10 total reps *rest as needed https://www.youtube.com/watch?v=Ka-Jiodx1Nc” Lifting “Muscle Snatch: 2×2@60% 1×2@65% 5×1@70% Power Snatch + OHS: 2×2+2@70% 2×2+2@75% 4×1+1@80% Snatch Balance: 2×3@75% 2×2@80% 2×2@85%” Muscle snatch up to 115 Power snatch up to 130 … Continued

9.12.16

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This is beginning to have another meaning to me A1) BB Reverse Lunge: xME/side, rest 0:00 *Use same weight from last week and go for Max reps with good form A2) Stride Jump Crossover; x8, rest 1:30-2:00 x3 sets A1-A2 B) Banded Ham String Curl; 50 reps SLOW C) Banded Good Morning; 75 reps” On … Continued

9.11.16

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Woke up sick today 🙁 still convinced myself to come do some work but skipped my conditioning “A) Speed Ladder: Zig-Zag (Alternate Leg) + Lateral Parallette Hops + 25m Sprint; 7 Total, rest 1:00 B) T-Drill; 7 Total, rest 1:00-2:00 C) Seated Box Jump; 20 Total Reps, increasing height where able, rest as needed” Lifts … Continued

9.10.16

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Assault bike intervals between the above for 3 rounds… 1min bike 1min exercise, rest til the next bike