Sunday, April 30, 2017

Saturday 4/29/17

Demo lifting during clinic at CrossFit BOTB

Snatch 
1x2 (165)
1x1 (185)
1x1 (205)
1x1 (225) 

Clean + Front Squat + Jerk 
1+1+1 (225) 

CleanJerk
1x1 (245)
1x1 (275)  

 

Thursday, April 27, 2017

Thursday 4/27/17

Sled Push (10:12)
40yrd Shuttle (45)
40yrd Shuttle (90)
40yrd Shuttle (135)
40yrd Shuttle (180)
40yrd Shuttle (225)
40yrd Shuttle (270)
40yrd Shuttle (315)
40yrd Shuttle (270)
40yrd Shuttle (225)
40yrd Shuttle (180)
40yrd Shuttle (135)
40yrd Shuttle (90)
40yrd Shuttle (45)

Sled Pull (8:13)
400m (135)

 



Wednesday, April 26, 2017

Wednesday 4/26/17

Tabata - Russian Kettlebell Swing 10x (62)
(rest 1:00)
Tabata - Assault Bike 40Cal

Tabata - Push up/Bent Cable Row 12/12
(rest 1:00)
Tabata - Push up/Bent Cable Row 12/12

 

Tuesday, April 25, 2017

Tuesday 4/25/17

Back Squat 
1x5 (225)
1x5 (275)
1x5 (315)
1x5 (365)

Push Press (back)
1x5 (185)
1x5 (225)
1x2 (275)
1x2 (255)
1x2 (235) 

RDL 
1x5 (185)
1x5 (205)
1x5 (225)
1x5 (245)

Not timed:
40 ABMAT Sit-ups 

20 Back Extensions
30 ABMAT Sit-ups 
15 Back Extensions
20 ABMAT Sit-ups 
10 Back Extensions 

Neck Harness
3x25 (25) 

 

Sunday, April 23, 2017

Sunday 4/23/17

4-Way Neck
25-20-15-10 (Neck Flex)

5 rounds:

7 Bench Press (225)
7 Lat Pull-down (160)
(rest 1:30)

4 rounds:
10 Pec Dec (80)
10 Bent Cable Rows (130)
(rest 1:00)

15-12-9
Face Pull (60)
Triceps Ext (60)
(rest :30)

Band Pull
100 (red band)



Thursday, April 20, 2017

Thursday 4/20/17

Sled Push
40yrds (205)
(rest 1:00)
40yrds
(rest :45)
40yrds
(rest :30)
40yrds
(rest :15)
40yrds

(rest 2:00)
40yrds (180)
(rest 1:00)
40yrds
(rest :45)
40yrds
(rest :30)
40yrds
(rest :15)
40yrds

(rest 2:00)

40yrds (160)
(rest 1:00)
40yrds
(rest :45)
40yrds
(rest :30)
40yrds
(rest :15)
40yrds


Wednesday, April 19, 2017

Wednesday 4/19/17

Back Squat 
1x5 (225)
1x5 (275)
1x5 (315)
2x3 (365)

Push Press (back)
1x5 (185)
1x5 (225)
2x3 (245)  

 

Tuesday, April 18, 2017

Tuesday 4/18/17

Tabata Sit-ups (10 each round)
(rest 1:00) 
Tabata Assault Bike (10 Calories each round)
(rest 1:00)
Tabata Face Pull (60lbs) (10 reps each round)
(rest 1:00)
Tabata Assault Bike (10 Calories each round)

Sunday, April 16, 2017

Sunday 4/16/17

7 rounds:
7 Bench Press (225) (last two sets were 5 reps)
7 Supine Grip Pull-down (150)
(rest 1:30)


4 rounds:
10 Pec Dec (70)
10 Seated Row (150)
(rest 1:00)

15-12-9
Triceps Ext (60/, 70, 80)
Nautilus Preacher Curl (80, 90, 100)
(rest 1:00)


Band Pull
100 (red band)


Band Triceps Ext
100 (red band)



Saturday 4/15/17

Demo lifting at Iron Athlete Weightlifting Clinic hosted by CrossFit Fixx

Snatch
1x1 (185)
2x1 (205)
1x1 (225)
1x1 (245)

Clean + CleanJerk
1+1 (225)


CleanJerk
1x1 (255)

Clean + Jerk
2+1 (275)



Thursday, April 13, 2017

Thursday 4/13/17

Sled Push 
60yrd Shuttle (270)
40yrd Shuttle 
20yrd Shuttle
(alternate with a partner)

(rest 2:00)


60yrd Shuttle (225)
40yrd Shuttle 
20yrd Shuttle
(alternate with a partner)


 (rest 2:00)

60yrd Shuttle (180)
40yrd Shuttle 
20yrd Shuttle
(alternate with a partner)


 (rest 2:00)

60yrd Shuttle (135)
40yrd Shuttle 
20yrd Shuttle
(alternate with a partner)


Wednesday, April 12, 2017

Wednesday 4/12/17

Back Squat
2x2 (264)
2x2 (308)
2x1 (352)

Thruster
3x2 (220)

Clean Pull
3x2 (308)

Tuesday, April 11, 2017

Tuesday 4/11/17

AMRAP 15 (5+10)
15 Cal Assault Bike
15 Bent Cable Rows (150)
15 Plate Raises (25)
15 Neck Harness (25) 

 

Sunday, April 9, 2017

Sunday 4/9/17

5 rounds:
7 Bench Press (225)
7 Bent Cable Rows (150)

3 rounds:
Mutt Bar Press (55+red bands) 21-15-9
Cable Curl (60) 10-10-10

3 rounds:
12 Single Arm Triceps Ext (30)
12 Single Arm Nautilus Curl (80)

Band Triceps Ext
100 (red band)

Band Pull
100 (red band)

Neck Harness
30-20-10 (25)

ABMAT Sit-up
50
 
 

Saturday, April 8, 2017

Friday 4/7/17

Back Squat 
2x3 (315)
5x1 (365)



Thursday, April 6, 2017

Thursday 4/6/17

Sled Pull
400m Pull (135)
(rest 3:00)
400m Pull (90)
(rest 2:00)
400m Pull (45)
(rest 1:00)
400m Jog 


Wednesday, April 5, 2017

Wednesday 4/5/17

Back Squat 
2 Waves:
2x (264)
2x (308)
2x (352)

Push Press (back)
2 Waves:
2x (198)
2x (220)
2x (242)

Clean Pull
2 Waves:
2x (264)
2x (308)
2x (352)


Tuesday, April 4, 2017

Tuesday 4/4/17

For time: (8:02)
30-20-10
Calories on the Assault Bike 
ABMAT Sit-ups 


Sunday, April 2, 2017

Sunday 4/2/17

5 rounds:
7 Bench Press (225)
7 Lat Pulldowns (150)
(rest 1:30)

15-12-9
Seated Rows 150
Push-ups
(rest 1:00)

3 rounds:
12 Nautilus Preacher Curl (80, 70,60)
12 Triceps Extension (80, 70, 60)
(rest :30)

Band Triceps Extension
100 (red band)


Band Pulls
100 (red band)


Neck Harness
25-20-15-10 (25)


ABMAT Sit-ups
50



Saturday, April 1, 2017

Saturday 4/1/17

Back Squat 
1x1 (315)
1x1 (365)
1x1 (405)

Snatch 
3,2,1 (185)
2,1 (205)
1 (225)

CleanJerk
1x (225)
1x (245)
1x (265)

Back Squat 
1x1 (315)
1x1 (365)
1x1 (405)