9/27/13: Coach Mikes Bday WOD

WORKLOAD
Coach Mikes Bday WOD
For time:
25 burpees
1 rope climb
90 wall balls
25 burpees
1 rope climb
27 toes to bar
25 burpees
1 rope climb
88 kb swings (50#)
13 rope climbs
*for every break on wallballs and kb swings you must perform 8 box jump overs (alternating between 24" box and 30" box)

9/24/13: Torque Tuesday Training

AM WORKLOAD
6 x 500m Ski Erg with 2 Minutes rest between each set


PM STRENGTH
6x3 Hang Power Cleans




PM WORKLOAD
For time:
21 KettleBell Swings (1.5 pood)
9 Bar Muscle Ups
21 Box Jumps
15 Kettlebell swings
7 bar muscle ups
15 box jumps
9 Kettle bell swings
5 Bar muscle ups
9 Box Jumps

Result- 4:59

9/23/13: MoSquat Monday

Strength
10x3 high bar back squats

my weights used
275, 295, 315, 325, 345, 365, 365, 365, 365, 365


WORKLOAD
the video explains it all

9/21/13: Training Log

Strength
12 x 1 Split Jerks

WORKLOAD
"Fran"
21-15-9
Thrusters (95#) /Pull-ups

Result- 2:24

9/19/13: thursdays training vlog

"Workload"
Every minute on the minute for 20 minutes perform:
20 double unders
1 clean and jerk @245#

9/18/13: training vlog

"Workload"
10 rounds:
5 russian kettlebell swings (115# kettle bell)
20 seconds max effort air dyne

9/17/13: Training Vlog for Tuesday

AM Active Recovery
10 Minutes of 30 seconds on/30 seconds rest on the rower @100% INTENSITY.

PM Strength
10 x 1 Power Snatch
(built up to 215#)

PM Workload
12 Minute AMRAP:
2 Ring Muscle Ups
4 Hand Stand Push-ups
8 Kettle bell Swings (70#)
(score = 11 rounds)

Rest 20-30 Minutes

PM Workload 2
Every Minute for 12 Minutes do:
5 Strict Press (115#)
5 Strict Pull-ups
*rest = remaining time of each minute.

9/16/13: MOSQUAT MONDAY / Competition Recovery pt 2

Strength
5x5 Back squat (high bar-and squat as deep as possible)

WORKLOAD 1
15 Minute EMOM
Min 1: 8 Front rack lunges with 185#
Min 2: 8 weighted ring dips (50# kettle)
Min 3: 8 strict toes to bar
*cycle thru these movements until 15 minutes are up

Rest 15 min

WORKLOAD 2
Same as yesterday

9/15/13: The Day After Competition Recovery WOD

WORKLOAD
Tabata This
8 Rounds of 20 seconds on/10 seconds rest of each of the following movements
1. Alternating Jump Step Ups (sim. to a box step up but with an explosive jump and alternate steps in mid air)
2. Push-ups
3. anchored sit-ups (feet anchored under 2 dumbells)
*complete 8 rounds of #1 before moving to push-ups.

9/9/13

Strength
7x2 Front Squat

WORKLOAD
Partner Workout
100 Front Squats (135#)
50 Chest to bar pull ups
50 alternating box jumps (30") - cannot do another box jump until your partner matches each rep.

9/8/13

AM WORKLOAD
1 Hr paddle boarding

PM WORKLOAD
20 Minute interval session

Cycle through the following exercises with 30 seconds of work followed by 30 seconds of rest until 20 minutes are up.

1. Air Dyne
2. Ski Erg
3. Burpees
4. Double unders

Keep each interval near maximal effort.

9/7/13

Strength
10x1 Hang Clean + Jerk


WORKLOAD
5 Rounds
200m Ski Erg
5 Cleans (135)
7 Shoulder to overhead (135)
9 back squats (135)
10 burpees
rest 2 minutes between rounds
*maximum intensity

9/4/13: Diane + More

WORKLOAD
"Diane"
21-15-9
Deadlifts (225#) and Handstand push-ups (double the reps if doing regular push-ups)


REST 10 Minutes then:

9-15-21
DeadLifts (225#) and Burpees

9/6/13: Biking

WORKLOAD
20 minutes of Biking steep uphill, max effort, no pacing.
(Canyon Crest Hill)

9/5/13: EMOM

WORKLOAD
15 Minute Interval Session
Every Minute cycle and perform thru the following movements until 15 minutes is complete.

Minute 1: 15 Push Press @115#
Minute 2: 35 Double Unders
Minute 3: 5 Muscle ups (or 10 pull-ups + 10 Push-ups)
Minute 4: 15 Push Press @115#
Minute 5: 35 Double unders
etc...continue the trend until 15 minutes are up

**EVERY SET MUST BE UNBROKEN

9/3/13: Modified Cindy

WORKLOAD
10 Minute AMRAP
1 Clean and Jerk @225#
5 Pull-ups
10 push ups
15 squats

9/2/13: SQUAT TEST

STRENGTH
"Squat Test"
500m Row
rest 1 minute
10 back squats @40% of 1RM (175#)
rest 2 minutes
10 back squats @50% of 1RM (215#)
rest 2 minutes
8 back squats @60% of 1RM (255#)
rest 2 minutes
MAX EFFORT back squats @80% of 1RM (340#) until Failure (do not stand longer than 5 seconds between reps)
my Score = 15 reps @ 340#

Rest 15-30 minutes

Partner WORKLOAD
In teams of 2 complete the following chipper

50 thrusters @135#
100 KB swings (2 pood)
150 ring dips

*The person resting on the thrusters while the other partner is doing them must hold the kettle belloff the ground.
**once you get to the KB Swings the other person must hold the barbell off of the ground while the person is swinging the KB or else the reps don't count.
***must keep the barbell off the ground during the whole time of ring dips as well.
Time: 14:41

8/30/13: FU Fridays Continues

Strength
None

WORKLOAD
10 rounds:
200m run
5 burpees
7 toes to bar
9 Wallballs

Time=17:17