Work Capacity

AMRAP 20 minutes:
10 Wall Ball @ 20#
10 GHD Sit Ups
10 GHD Back Extensions

Rounds: 10 + 20 reps

Strength / Team Workout

Snatch x 1 x 8 @ 90%

Clean and Jerk heavy single in 8 attempts
245# PR

Front Squat
2x3 @ 205#
2x3 @ 225#

Then:

Teams of 2 w/ one person working at a time:
200 Double Unders
50 HSPU
100 Burpees
100 Pull Ups
100 Deadlifts
50 Push Ups
200 Double Unders

Rest Day

Recovery

2 hour sports massage

10 minutes stretch full body

Note(s): back is sore, I am beat from the last three days of training. Completely dead today.

Swim / Work Capacity

Swim
4x25 freestyle
4x25 CSS

then:
Every minute on the minute for 20 minutes:
25 yd. freestyle sprints
averaged 20 sec or under per sprint

Cool Down:
2x25 free style techniques
2x25 CSS


WC:

Warm Up:
2 Rounds:
400m Run
10 Good mornings w/ BB
10 Push Press w/ BB
10 Front squats w/BB
5 Burpee Pull Ups

Mobility Drills

“The Three Amigos”

A five minute break is taken after completion of each WoD. Score is total time at the end of last workout.

A. 5-1

• Deadlift (350/250)
• Muscle Ups

5 minute rest

• B. 21,15,9
• Front Squat (105#)

Pullups

5 minute rest

C. 3 Rounds of

• 20 Kb swings (1.5 pood)
• 40 jump and switch lunges (trailing knee must touch floor.)

Splits:
2:42, 11:38, 21:42 (running clock)

-------------------------------------------------------------

Report

• WOD TOD: 1pm swim, 4pm workout
• Body: No soreness
• Sleep: 7 hours
• Power Lung: 4x10
• Fish Oil: 5 tsp. AM, 5 tablets pm
• Static Stretch: none
• Foam Roll: none
• MWOD: none

Strength / Work Capacity

Warm Up:
500m Row
Mobility Drills
2 rounds of:
10 wall squats
10 push up
10 strict pull ups
10 pvc overhead squats

Strength:
Push Press
1x7
1x6
5x5

Worked to 165# x 5 reps

Then:
AMRAP 20 minutes of:
10 Squat Snatch @ 95#
10 Ring Dips
10 KTE

Strength / Work Capacity

Deadlift
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
3x2 @ 80%
3x1 @ 90%

Then:
75 Ring Rows
Max reps unbroken, penalty = 10 burpees for coming off the rings

Then:
3 Rounds for time of:
200m Run
50 Double Unders
25 Thrusters @ 95#

Time: 12:38

Rest Day

Report

• Body: traps sore, legs are tight
• Sleep: 6 hours
• Fish Oil: 4 tsp. AM, 4tsp. PM
• Power Lung: none
• Static Stretch: none
• Foam Roll: none
• MWOD: none

I need today off. Lack of sleep, soreness, tired in general.

Swim

2 laps freestyle
2 laps CSS

Then:
6x50 intervals
25 yard AFP, 25 yards recovery

3 laps CSS technique work

------------------------------

Report

• WOD TOD: 1pm
• Body: lats are sore
• Sleep: 5 hours
• Fish Oil: 3 tsp. am, 2tsp. pm
• Power Lung: 4x10
• Static Stretch: none
• Foam Roll: none
• MWOD: None

Strength / Work Capacity / Stamina

Work up to heavy Snatch

Worked up to 165#

Then:

3 Rounds for time:

3 Clean and Jerks @ 185#

6 Standing Broad Jumps @ 7ft. each

Time: 1:59

Rest 3 hours

Complete as many rounds as possible in 16 minutes

8 Chest to Bar Pull Ups

8 Pistols alternating

8 Deadlifts @ 185#

Rounds/Reps completed: 10 + 8 reps

-----------------------------------------

Report

• WOD TOD: 3:30, 6:30
• Body: No soreness
• Sleep: 7 hours
• Power Lung: 3x10
• Fish Oil: 3 tsp. am, 3 tsp. pm
• Static Stretch: full body 10 minutes
• Foam Roll: none
• MWOD: repeat

Strength / Work Capacity

Warm Up:
3 minutes double unders
3x7 Air squat
3x5 G. Squat @ 35# KB

Back Squat
1x7
1x5
1x3
6x2

Worked up to 260# for 3 x 2

Then:
10,9,8,7,6,5,4,3,2,1 rep rounds of each for time:
Burpee
Ring Dip
V-up

Time: 7:11

-------------------------------------

Report

• WOD TOD: 6:30pm
• Body: no soreness
• Sleep: 7.5 hours
• Power Lung: none
• Fish Oil: 3 tsp. AM, 3 tsp. pm
• Static Stretch: 10 minutes full body
• Foam Roll: none
• MWOD: Completed

Strength / Work Capacity

Work up to heavy Snatch
Worked up to: 155#

Work up to heavy Clean and Jerk
Worked up to 225#

Then:
21-15-9 rep rounds for time of:
225lb. Deadlift
135lb. Overhead Squat

Time: 14:00

----------------------------------------

Report

• WOD TOD: 5pm
• Body: No soreness
• Sleep: 8 hours
• Fish Oil: 3 teaspoons AM, 4 before bed
• Power Lung: 3x10
• Static Stretch: full body, 10 minutes
• Foam Roll: light legs

Rest Day

Report

• WOD TOD: None
• Body: Back is sore
• Sleep: 8 hours
• Power Lung: none
• Fish Oil: 3 teaspoons in the morning, 3 at night
• Static Stretch: none
• Foam Roll: none
• MWOD: None

Benchmark "Murph" / Endurance / Stamina

For time:
"Murph"
1 mile run
100 Pull-Ups
200 Push ups
300 Squats
1 mile run

SEALfit style

Time: 1 hour 4 minutes 4 seconds w/ 30# vest and not partitioned.

----------------------------------

Report

• WOD TOD: 4:30pm
• Body: No sorness, head hurts from studying
• Sleep: 8 hours
• Fish Oil: 3 teaspoons AM, 4 before bed
• Power Lung: 3x10
• Static Stretch: full body, 10 minutes
• Foam Roll: light legs

Notes

I will be experimenting this month by drinking raw unpasteurized milk to see if it compliments the Paleo diet.

Rest Day

Report

• WOD TOD: None
• Body: Back is sore
• Sleep: 8 hours
• Power Lung: none
• Fish Oil: 3 teaspoons in the morning, 3 at night
• Static Stretch: none
• Foam Roll: none
• MWOD: None

Recovery

Team Workout:
Teams of 4

5 minutes per station, 1 minute rest between stations
Ground to Overhead @ 95#
Box Jumps @ 30"
Burpees
Shoulder to Overhead @ 95#

Strength / Work Capacity / Stamina

Deadlift 5-5-5
Worked up to 345#

Then:
3 Rounds for time of:
7 Burpees (each burpee terminates 1ft. above reach)
10 Chest to Bar Pull Ups
7 Squat Clean Thrusters @ 135#

Time: 7:05

Rest 5 hours then:

8 Rounds for time of:
3 Deadlifts @ 315#
10 Box Jumps @ 20"
250m Row

Time: 14:25
------------------------

Report

• WOD TOD: 7:30am / 11:30am / 4pm
• Body: Lats are tight
• Sleep: 8 hours
• Power Lung: 3x10am, 2x10pm
• Fish Oil: 3 teaspoons at lunch, 1 post wod, 3 before at dinner
• Static Stretch: 10 minutes legs
• Foam Roll: light legs for 3 minutes
• MWOD: None

Work Capacity

21-15-9 rep rounds for time of:
Push Ups (hand release)
GHD Sit Ups
KB Swing @ 80#

Time: 6:04

---------------------------

Report

• WOD TOD: 11am
• Body: Legs are tight
• Sleep: 7.5 hours
• Fish Oil: 4 teaspoons AM, 1 at lunch, 2 before bed
• Power Lung: 3x10am, 3x10pm
• Static Stretch: 10 minutes full body
• Foam Roll: 5 minutes
• MWOD: repeat

Strength / Benchmark "Bulger" / Work Capacity

Strength:

• Front Squat 3x5 @ 75%
• FS: 210#
  

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Enlarge image

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Time: 34:31

Work Capacity

3 Rounds for time of:

• 15 Hang Power Cleans @ 135#
• 15 Burpees
• Time: 4:35

-----------------------------------------

Report

• WOD TOD: 12:30pm / 4:30pm
• Body: No Soreness
• Sleep: 8 hours
• Power Lung: 4x10
• Fish Oil: 4 teaspoons at BF, 2 teaspoons at bedtime
• Static Stretch: 10 minutes full body
• Foam Roll: Legs for 5 min.
• MWOD: Focus on Weaknesses

Rest Day

Coaching and Homework. No time to train today. I am going to be ready to hit it hard tomorrow.

Report

• WOD TOD: None
• Body: no soreness
• Sleep: 5 hours
• Power Lung: None
• Static Stretch: Light legs
• Foam Roll: None
• MWOD: None

Rest Day

R&R

--------------------------

Report

WOD TOD: N/A
Body: recovered
Sleep: 8 hours
Power Lung: 6x10 am
Static Stretch: none
Foam Roll: none
MWOD: None

Work Capacity

15 Squat Cleans @ 155#
30 Toes to Bar
30 Box Jumps @ 24"
15 Muscle Ups
30 V-ups
30 Renegade Rows @ 2x 53#
15 Row (Calories)
30 Wall Ball @ 20#
30 Burpees

Time: 19:46

---------------------

Report

• WOD TOD: 8:30am
• Body: Traps, legs, lats are sore
• Sleep: 8 hours
• Power Lung: 4x10am, 4x10pm
• Fish Oil: 3 teapsoons w/ BF, 1 teaspoon PWO, 2 at bedtime
• Static Stretch: 5 minutes full body
• Foam Roll: 5 minutes legs
• MWOD: none

Strength / Stamina

Shoulder press 3-3-3-3-3
1) 115#
2) 125#
3) 135# Fail
4) 135# Fail
5) 130#

Then:
3 Attempts at max rep parallette HSPU
1) 3
2) 2
3) 3

Then:
3 Rounds of:
20 Ab mat sit ups
20 GHD Back Extensions
20 Push Ups

----------------------------

Report

• WOD TOD: 11:30am
• Body: quads, lats, traps are sore
• Sleep: 7.5 hours
• Power Lung: 3x10am
• Fish Oil: 4 teaspoons AM, 1 at lunch, 3 before bed
• Static Stretch: 10 minutes full body
• Foam Roll: Legs and back for 5 minutes

• MWOD: None

Strength / Work Capacity

Orange Coast CrossFit Competition

“Challenge for the Ages”

• Part A
  • OCC Total – every lb equals one point
    • 10 minutes to find a Max Clean
      
    • 10 minutes to Max Front Squat
    • 10 minutes to find Max Vertical Pull (aka weighted pull-up)
• Part B
  • Got Skills?? –each completed skill set is worth 10 points
    • 1 minute to complete 3 muscle ups
    • 1 minute to complete 10 HSPU
    • 1 minute to complete 50 Double Unders
    • 1 minute to complete 10 Pistols
    • 1 minute to accrue 30 second L-Sit (must hold L-Sit for 3 seconds to count)
• Part C
  • Frantic Fran – every rep is equal to 1 point
    • 5 minute AMRAP of
      • 5 Thrusters @ 95lbs
      • 10 Pull-Ups
• WINNER IS THE TEAM WITH THE MOST POINTS

Part A:

Power Clean: 265# (PR)
Front Squat: 275#
Vertical Pull: BW + 90#

Part B:
All Five completed

Part C:
7 Rounds + 11 reps

Total Score: 796

-------------------------

Report

• WOD TOD: 7pm
• Body: some soreness in the groin
• Sleep: 8 hours
• Power Lung: 5x10
• Fish Oil: 4 teaspoons in the morning, 1 at lunch, 2 at bedtime
• Static Stretch: light on the legs
• Foam Roll: Legs
• MWOD: none

Rest Day

Report

WOD TOD: None
Body: Groin is sore from yesterday's squats
Sleep: 7 hours
Power Lung: 4x10am,
Fish Oil: 4 teaspoons am, 1 teaspoon w/lunch, 2 teaspoons at dinner
Static Stretch: 5 minutes legs
Foam Roll: 10 minutes legs and back
MWOD: Completed

1RM Back Squat / Strength / Work Capacity

Work up to 1RM Back Squat
Worked up to: 295#
PR Tie

Then:
5x5 @ 75%
225# x 5

Then:
21-15-9 rep rounds for time of:
Double Unders
Burpees
Ring Dips

9:03 w/ 30# Vest

--------------------------------

Report

• WOD TOD: 9am @ BIOLA
• Body: Left groin is tweaked
• Sleep: 8 hours
• Power Lung: 4x10 AM
• Fish Oil: 4 teaspoons AM, 1 tps post wod,
  
• Static Stretch: Full Body
• Foam Roll: TBA
• MWOD: Completed

Rest Day

No Workout / Work and HW

Report

• Body: Shoulders are tight
• Sleep: 7 hours
• Power Lung: none
• Fish Oil: 4 teaspoons w/ breakfast 2 at night
• Static Stretch: 30 minutes full body
• Foam Roll: 3x 5 minutes throughout the day

Stamina

50 Ring Push Ups
50 Turkish Get Up @ 35# KB (25x ea. side)
25 Pull Ups
50 Air Squats
50 Split Jerks @ 2x 44# KB
25 Pull Ups
50 KB Swings @ 53#

Time: 29:57

---------------------------

Report

• WOD TOD: 5:30pm
• Body: Good, no soreness
• Sleep: 8 hours
• Power Lung: 3x10
• Fish Oil: 4 teaspoons this morning, 2 teaspoons before bed
• Static Stretch: Full body, light
• Foam Roll: Legs for 10 min.

Rest Day

No Workout

• Body: Traps are still a little sore, Right heel is sore as well
• Sleep: 7.5 hours, woke up a few times
• Power Lung: 4x10
• Fish Oil: 4 teaspoons w/ Breakfast, 2 before bed
• Static Stretch: Light
• Foam Roll: None

Work Capacity / Swim

In a 5 minute window complete:
1 round of:
Run 400m
21 Box Jumps @ 24"
12 Pull Ups

In the remaining amount of time complete AMRAP:
Power Clean @ 155#

1 minute rest after each 5 minute window
3 Rounds total
Score by total Cleans

R1) 26
R2) 21
R3) 22

Total Score: 69 reps completed

Swim:
4x25 yards easy

Intervals:
25 yard free style sprint
25 yard recovery
5 Rounds

------------------------------

Report

• Body: Traps are sore. I think it is from wearing the weighted vest yesterday.
• Sleep: 7 hours
• Power Lung: 4x10, I will do it again tonight 4x10
• Fish Oil: 4 teaspoons @ breakfast, 2 before bed
• Static Stretch: None
• Foam Roll: Legs

Work Capacity

3 Rounds for time w/ 30# vest:
500m Row
21 KB Swings @ 70#
15 Pull Ups

Time: 20:46

Note(s): Body, Nutrition, Sleep Reports are coming back. I need to start logging this again.
-------------
Report

• Body: Core is sore. Legs tired.
• Sleep: 7 hours

Work Capacity

8 Rounds for time of:
3 Curtis Ps
6 Toes to Bar
12 Burpees

Time: 13:25

Rest Day

No Workout

Work Capacity

Tabata
Row
Bear Crawl
Dip Hold
Air Squat
Sit Up

Row: 66 cals total
Dip Hold: No failures
Air Squat: 19 reps
Sit Ups: 9 reps

Then:
100 Push Ups as fast as possible
50 four count flutter kicks

5x10 Strict Pull Up

Strength

Deadlift 4x3 @ 80%
DL: 355# x 3 reps

After each set of Deadlift do:
5 Ring Handstand Push Ups
5 Strict Pull Ups

Recovery

Swim, Dives, Run, Climbs

Benchmark "Jack"

Complete as many rounds as possible in 20 minutes of:
10 Push Press @ 115#
10 KB Swings @ 53#
10 Box Jumps @ 24"

Rounds: 11+16 reps

Stamina

"Aardvark"
3 Rounds for time of:
800m Run
50 Ground to Overhead @ 75#
30 Burpees

Time: 32:05

Rest Day

Relax

Work Capacity

50-30-20 rep rounds for time of:

KB Swing (Russian) @ 53#

Burpees

Box Jump @ 24"

200m Run after each round

Time: 18:25

Strength / Work Capacity

Front Squat 5x2 @ 85% 1RM
FS: 240#

Then:
3 Rounds for time:
12 Power Cleans @ 155#
30 Double Unders
Run 400m

Time: 10:58

Rest 10 minutes then:

3 Rounds for time:
12 Overhead Squats @ 95#
12 Burpees
Run 400m

Time: 10:26

Rest Day

Homework and some R&R

Strength / Work Capacity / Swim

Work up to heavy Clean and Jerk
Then: 3x1 @ 90% 1RM

7 Rounds for time:
3 Clean and Jerk @ 165#
5 Chest to Bar Pull Ups

Time: 5:43

Part 2 starts exactly 15 minutes after the start of Part 1

3 Rounds for time:
20m Medball Shuttle Run, trips @ 20#
10 Deadlifts @ 235#
10 Burpees

Time: 4:10

Total Time: 9:53

Rest 5 hours then:
Swim for Recovery freestyle technique work

CSS Technique work

Skill Work: Extension, leg brush, relaxed breathing, hand strokes.

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 362

Rest Day

FGB Tomorrow

Recovery

2 mile Run @ easy pace
Stretch
Foam Roll

Work Capacity

3 Rounds for time with 1 Minute of rest between rounds of:

20 WallBall (20#/14#)

20 Sumo Deadlift High Pull (75#/55#)

20 Box Jump (20″)

20 Push Press (75#/55#)

20 Row (Cal)

• Continuous running clock with 1 minute rest between rounds.

Time: 13:30

Work Capacity

21-18-15-12-9-6-3 reps for time of:
Row (calories)
Thruster @ 75#
KB Swing @ 70#
Ball Slam @ 30#

Time: 25:44

Recovery / Swim

Swim 25 minutes
Freestyle technique work
CSS Technique work

Stamina

1-10 Ladder of:
Bear Complex @ 105#

after each set
3 Handstand Push Ups
6 Pull Ups
9 Burpees

Time: 34:08

Strength / Work Capacity

Work up to 1rm Snatch
165# (PR)

Then:
21-15-9 reps for time of:
Squat Snatch @ 95#
Chest to Bar Pull Ups

Time: 10:00

Swim

5x50 Freestyle
7x25 CSS
3x25 Freestyle all out sprints

10-5-3-1 for time:
35# Brick Dive @ 12'
Burpees

Time: 11:42

Strength / Work Capacity

Deadlift
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x2 @ 80-85%

DL @ 355, 360# 5x2

3 Rounds for time of:
Run 400m
12 Deadlifts @ 275#
6 Ring Handstand Push Ups

Time: 15:39

Strength

2x 30/30 Squat Jump

Back Squat
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x2 @ 85%

Rest Day

No WOD

Work Capacity / Intervals

1 minute max rep Muscle Ups
1 minute rest
1 minute max rep Deadlifts @ 225#
1 minute rest
3 Rounds

Work Capacity

5 Rounds for time of:
9 Squat Clean Thrusters @ 135#
11 Pull Ups

After 5 Rounds immediately Row 2001 meters

Total time: 24:19

Rest Day

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 363 (PR)

Strength / Work Capacity

Work up to heavy Front Squat

Then: 5x3 @ 80% 1rm

AMRAP 10 Minutes:
5 Clean and Jerk @ 135#
20 Double Unders

Rounds: 9+3

Rest Day

Work Capacity from Matt Banwart on Vimeo.

Work Capacity

Complete as many rounds as possible in 14 minutes of:
10 Wall Ball Shots @ 20#
10 Overhead Squats @ 95#
10 GHD Back Extensions

Rounds: 6+4 reps

Work Capacity / Stamina

In a 5 minute window;
Complete 1 round of "Helen" and in remaining time do as many clean and jerk as possible with 135# Barbell
Rest 1 minute

3 rounds.

5 minute intermission then:

In a 5 minute window;
Complete the first round of "Annie" (50's) and in the remaining time do as many muscle-ups as possible.
Rest 1 minute.

5 rounds (the numbers descend in accordance with the WOD "Annie", ie. 50-40-30-20-10)

Score is total number of clean and jerk added to total number of muscle-ups.

Note(s): This was a modified Painstorm from CF.com affiliate page.

Score: 41 C&J, 55 Muscle Ups

Grand total of: 96 reps.

Rest Day

I fell well enough to train, I just didn't have time today.

1RM Squat Clean

Work up to 1RM Squat Clean

Worked up to 245# (PR)

Strength

Push Jerk 6x3

1) 155#
2) 165#
3) 175#
4) 185# failed rep 3
5) 185# failed rep 3
6) 185#

--------------------------------------

Report

• Body: No soreness. I am tired. I have not been getting full sleep lately
• Sleep: 6 hours
• Nutrition: paleo. I did have some cheese today.. oops
• Note(s): It felt good to get in a strength day today.

Endurance / Stamina

For time:
Run 800m
53 KB Swings, 1.5 pood
21 Ring Dips
Run 400m Backwards
44 KB Swings, 1.5 pood
15 Ring Dips
Run 200m
35 KB Swings, 1.5 pood
9 Ring Dips
30 Sand Bag Squats, 106# Bag
Run 400m Backwards

Time: 23:50

Update

Report

• Body: No soreness. I have been recovering very well lately and have been able to go full speed on almost all my WODs.
• Sleep: 8 hours. No interruptions.
• Nutrition: Back to paleo. Slipped up a little last weekend with food.
• Fish oil intake has been steady. Magnesium supplementation has really helped my recovery.
• Note(s): I need to get back to more strength training. School has started so I have not been able to get a good strength session in yet. Hopefully tomorrow. As for today... its going to suck.

Rest Day

Work Capacity

21-15-9 reps for time of:
Handstand Push Ups
Burpees
Wall Ball shots @ 20#

Time: 15:25

Work Capacity

Row 500m AFAP then:
3 rounds of:
Run 400m
21 Pull Ups
7 Clean and Jerk @ 135#

Time: 15ish minutes

Notes: Did not have accurate time because class was starting.

Work Capacity / Stamina

Complete as many rounds as possible in 20 minutes of:
4 Handstand Push Ups
8 KB Swings @ 72#
12 Power Snatches @ 95#

Rounds: 10 + 19 reps

Rest Day

2 days off

Rest Day

IWT / Work Capacity

With 75# Barbell Overhead 2 walking lunge steps 1 OHS x 5
500m Row
2 min. Rest
3 rounds
5 min. Rest
10 Strict Pull Ups
1 min. Max Double Unders
2 min. Rest
3 Rounds
5 min. Rest
3x TGU each side @ 44#
1 min. AirDyne
2 min. Rest
2 Rounds

Rest 2 hours then:

For time:
5 Unbroken Double Unders
50m Sprint
10 Unbroken Double Unders
50m Sprint
15 Unbroken Double Unders
50m Sprint
20 Unbroken Double Unders
50m Sprint
25 Unbroken Double Unders
50m Sprint
30 Unbroken Double Unders
50m Sprint
35 Unbroken Double Unders
50m Sprint
40 Unbroken Double Unders
50m Sprint
45 Unbroken Double Unders
50m Sprint
50 Unbroken Double Unders
50m Sprint

Time: 15:16

Recovery / Swim

20 min. Swim

Work Capacity / Stamina / Benchmark "Coe"

3 Rounds for time of:
5 Squat Clean Thruster @ 135#
10 Chest to Bar Pull Ups

Time: 3:03

Rest 1 hour then:

"Coe"
10 Rounds for time of:
10 Thrusters @ 95#
10 Ring Push Ups

Time: 16:36

Stamina

For time:
22 Shoulder to Overhead
22 Jump Squats
22 Toes to Bar
22 Thrusters
22 Handstand Push Ups
22 Box Jumps
22 Overhead Squats
22 Ring Dips
22 Overhead Walking Lunge
22 Ground to Overhead

Time: 27:01

Work Capacity

3 Rounds for time:
Run 400m
5 Squat Cleans @ 155#
10 Handstand Push Ups

Time: 12:46

Recovery

Swim 20min @ easy pace.

IWT / Stamina

10 Weighted Step Ups (5 each leg) @ 135#
400m Sprint
2 min. Rest
3 Rounds
5 min. Rest
7 Hang Power Cleans @ 165#
50 Double Unders
2 min. Rest
3 Rounds
5 min. Rest
7 Shoulder to Overhead @ 165#
10 Burpees
2 min. Rest
3 Rounds

Rest 6 hours then:
5 Rounds for time of:
15 Deadlifts @ 225#
20 Wall Ball Shots @ 20#
25 Pull Ups

Time: 24:02

Strength / Work Capacity

Snatch
5x2 @ 145#

Then:
4 TGU each side @ 65# Barbell

Then:
3 Rounds for time of:
250m Row
15 GHD Sit Ups
10 Power Snatch @ 115#

Time: 13:33

Rest Day

Training Begins Tomorrow

Recovery

Spin 15 minutes
600m Run @ easy pace
500m Row easy
400m Run easy

Stretch / Foam Roll

Rest Day

No soreness. I am just tired and drained from yesterday. Recovery WOD planned for tomorrow.

Competition: Next Level Invitational

Event 1 - “Triple Double”

For reps:
AMRAP in 2 minutes of: Bar Muscleups
Rest 2 min
AMRAP in 2 minutes of: Ground to Shoulder (#185/#115)
Rest 2 min
AMRAP in 2 min of: Box Jumps (30”/24”)

Scores:
Muscle Up: 22
Ground to Shoulder: 18
Box Jump: 40

Event 2 – “Zipadeedoodah”

10 min cutoff

For time or reps achieved:
15 Backsquat from the Rack (#225, #155)

followed by:
2 rounds of:
6 pullovers
12 burpees
40 doubleunders

followed by:
15 Deadlifts (#225, #155)

Time: 6:11

Event 3 - “Spetznaz”

10 minute cutoff
For time:
3 rounds of
200m run (50m x 4)
12 KB Snatches (#72, #44)
12 Toes to Bar

Time: 5:24

Rest Day

Competition Tomorrow

Rest Day

No recovery

Recovery

Skill Work:
Bar Pull Overs

Strength / Work Capacity

Work up to heavy Clean and Jerk
Worked up to: 220#

Then:
30 Burpee Clean and Jerks @ 135#

Time: 4:35

Work Capacity

Complete as many rounds as possible in 7 minutes of:
3 KB Snatch R
3 KB Snatch L
6 Chest to Bar Pull-Ups

Rounds: 8 + 3 snatches each arm + 2 pull ups

Then:
21-15-9 reps for time of:
Burpees
KB Swing @ 70# (Russian)
Box Jump @ 24"

Time: 4:33

Work Capacity / Strength

5 rounds for time of:
7 Deadlifts @ 225#
21 Double Unders
7 Handstand Push Ups

Time: 8:26

Then:
20 Shoulder to Overhead anyhow @ 185#

Time: 11:05

Rest Day

Rest Day

Work Capacity / Stamina

9-7-5 Reps for time of:
Bar Muscle Ups
135# Squat Snatch

Time: 15:05

Rest 10 minutes then:

3 minute Row (calories)
3 minute rest
3 minute KB Snatch for reps @ 1x 53#
3 minute rest
3 minute Back squat for reps @ 135#
3 minute rest
3 minute L-Sit hold for as long as possible

Scores:
1) 54
2) 31
3) 35

Work Capacity

5 Rounds for time of:
6 Squat Clean Thrusters @ 135#
12 Chest to Bar Pull Ups
24 Double Unders

Time: 12:01

Work Capacity

4 Rounds for time of:
9 Squat Cleans @ 155#
6 Handstand Push Ups

Time: 9:27

Recovery

Swim 20 min. freestyle
25 yard sprints
1 minute rest between intervals

Then:
20 minute bike
Stretch / Foam roll

Strength / Work Capacity / Stamina

5 Rounds for time of:
5 Back squats @ 225#
5 Bar Muscle Ups

Time: 11:28

Rest 5 hours then:

10 KB Snatch R
10 KB Snatch L
20 Chest to Bar Pull Ups
8 KB Snatch R
8 KB Snatch L
15 Chest to Bar Pull Ups
6 KB Snatch R
6 KB Snatch L
10 Chest to Bar Pull Ups
3 KB Snatch R
3 KB Snatch L
5 Chest to Bar Pull Ups

Time: 7:18

Then:
1 Mile Run w/70# Sandbag

Stamina / Work Capacity

1-10 Ladder of 135# Clean and Jerk

5 Ball Slam @ 30#
10 Push Ups
15 KB Swings @ 53# (American)
Perform after each set of Clean and Jerk

Time: 29:53

Then:
3 Rounds for time:
10 Deadlifts @ 225#
15 Burpees

Time: 3:08