Saturday 9/30/17

For time: (16:34)
400m Run (1:50)
(rest 1:00)
400m Run (1:52)
(rest 1:00)
400m Run (1:54)
(rest 1:00)
400m Run (1:56)
(rest 1:00)
400m Run (2:01)
(rest 1:00)
400m Run (2:04)
(long course Jewish Center parking lot) 

"Tabata Plank Hold"
8 rounds:
:20 Plank Hold
:10 Rest

Thursday 9/28/17

9:00a

Dynamic Bench Press
8x3 (205)
(rest :45 between sets)

2 rounds. No rest between exercises:
Nautilus Super Pullover (180) 10+1 assisted / 8+2 assisted
Chin-up (Bwt) 8 / 6
Seated Row Supinated Grip (150) 10 / 10
(rest 3:00 between rounds)

2 rounds. No rest between exercises:
Pec Deck (100) 10+2 assisted / 6+2 assisted
Close Grip Chest Press (100) 11 / 10+1 assisted 
Seated Dip (100) 8 / 7
(rest 3:00 between rounds)

Superset
EZ Bar Scott Curl (65) 12 / 10
Rope Triceps Pushdown (50) 12 / 12
(rest 2:00 between rounds)

2 rounds:
Dumbbell Lateral Raise (15) 15 / 15 
Band Pull Apart 50 / 50
(rest 1:00 between rounds)
___________________

7:00pm

4 rounds (24:18)
40yrd Sled Push Shuttle (180)
200m Jog 
80yrd Sled Push Shuttle
400m Jog   

Wednesday 9/27/17

Weighted Pull-up
5x (25,35,45,55)
5.4.3.2.1 (40)

For time: (13:31)
400m Run 
21 Deadlifts 225lbs
21 Toes to Bar 
400m Run 
15 Deadlifts 
15 Toes to Bar 
400m Run 
9 Deadlifts 
9 Toes to Bar 

Tuesday 9/26/17

7:30a

Back Squat
1x3 (225)
1x3 (275)
1x3 (315)
3x1 (365)
_________________

7:30p

2 rounds for time: (11:04)
25 Sit-ups
50 Air Squats 
25 Sit-ups
50 Double unders 
100yrd Farmers Walk 70lbs

Sunday 9/24/17

Pre Exhaustion 
8 rounds:
8 Nautilus Super Pullover (160)
8 Supinated Grip Pulldowns (140)
(rest :30-1:00)

Pre Exhaustion 
8 rounds:
8 Pec Deck (80)
8 Seated Dip (100)
(rest :30-1:00)

Strict Pull-ups
5-4-3-2-1
(rest :30)

3 rounds:
10 Close Grip Chest Press (100)
10 Scott Curls (65)
(rest 1:00)

Single-Arm Nautilus Curl (120) 8 + 4 Eccentric 

100 Band Pull Aparts

1:00 Plank Hold

Saturday 9/23/17

Trail Run 
Telegraph Pass (31:40)

Thursday 9/21/17

No rest between movements:
Nautilus Super Pullover (180) 8+1assisted
Chin-up (Bwt) 8
Seated Row (160) 8

Rest 3:00

No rest between movements:
Nautilus Super Pullover (180) 7
Chin-up (Bwt) 6
Seated Row (160) 8+1assisted

Rest 3:00

No rest between movements:
Pec Deck (100) 9+1assisted
Close Grip Chest Press (100) 9+1assisted
Seated Dip (100) 7+1assisted

Rest 3:00

No rest between movements:
Pec Deck (100) 8+1 assisted
Close Grip Chest Press (90) 11+1assisted
Seated Dip (100) 6

Rest 2:00

Singe-Arm Nautilus Curl (120) 10+2eccentric

Rest 2:00

Singe-Arm Nautilus Curl (120) 8+2eccentric

Rest 1:00

Rope Triceps Pushdown (60) 15

Rest :30

Rope Triceps Pushdown (60) 10

Rest 1:00

2 rounds:
50 Band Pull Aparts
15 Plate Raises (25)
(rest :30)

Wednesday 9/20/17

For time: (9:49)
30cal Assault Bike
50 Sit-ups
30 Deadlifts 275lbs
50 Sit-ups
30 Over the Box Jumps (may use hands) 20"

Tuesday 9/19/17

10:00a

Strict Muscle-ups on "Ring Thing"
5.4.3.2.1 (0)
4.3.2.1 (25)
3.2.1 (50)
2.1 (75)
1 (100)

10 Kips Hips to Rings 
_______________________

7:00p

For time: (24:02)
1000m Run 
100 Double unders
1000m Row
100 Double unders 
1000m Run 

Sunday 9/17/17

Single-Arm DB Scott Curl
3x12 (20)

EZ Bar Scott Curl
2x10 (65)

Single-Arm Nautilus Curl (:03 eccentric)
1x8 + 3 eccentric (120)

Seated Dip  (:03 eccentric)
3x12 (100)

EZ Bar Overhead Triceps Ext.
2x10 (65)

Rope Triceps Ext 
1x8 (60) 

 

Saturday 9/16/17

2017 Summer Slam 
Masters Team Division

Wod 1 (8:01)
Partner 1
15-12-9 
Thruster 95/65
Pull-up


Partner 2
21-15-9
Deadlift 185
Toes to Bar 

Partner 3
15-12-9
Front Squat (115)
Chest to Bar Pull-ups 

Wod 2 (7:03)
25 Cal Row 
25 Power Cleans 135/95
25 Sync Bar Facing Burpees  
25 Shoulder to Overhead 115/85
25 Sync Bar Facing Burpees 
25 Power Snatches 95/75
25 Cal Row 

Wod 3 (125)
1:00 Assault Bike for Calories (each partner)

Final 
AMRAP 9:00
36 Double unders 
12 Wall Ball Shots 20/14
1 Rope Climb 

 

Thursday 9/14/17

Trail Run 
Telegraph Pass (easy pace) 

 

Wednesday 9/13/17

Assault Bike
1:00 Easy (6cal)
2:00 Rest
1:00 Moderate (13cal)
2:00 Rest
1:00 Moderate (18cal)
2:00 Rest
1:00 Easy (6cal)
3:00 Rest
1:00 Hard (34cal)
5:00 Rest
:40 Hard (20cal)
5:00 Rest
:20 Hard (12cal)
5:00 Rest
:10 Hard (7cal)
3:00 Rest
:10 Hard (6cal)
3:00 Rest
:10 Hard (5cal)

Monday 9/11/17

Summer Slam workout practice
Team EVCF Oldz
Rochelle Stringfellow, Jamie Handley, August Schmidt

For time: (3:18)
15-12-9
Front Squat 115
CTB Pull-up

For time in teams of 3: (7:33)
25 Cal Row
25 Power Cleans 135/95
25 Syncro Bar Facing Burpees
25 Shoulder to Overhead 115/85
25 Syncro Burpees
25 Power Snatches 95/65
25 Cal Row

Sunday 9/10/17

3 rounds:
Pre Exhaustion
Pec Deck (90) 10-10-9
Weighted Dip (90) 7-5-4
(rest 2:00 between rounds)

3 rounds:
Pre Exhaustion
Nautilus Super Pullover (180) 9-8-7
Chin-up (Bwt) 8-7-6
(rest 2:00 between rounds)

2 rounds
Pre Exhaustion
Close Grip Chest Press (100) 12-10
Seated Dip (100) 10-8
Triceps Ext (50) 8-6
(rest 2:00 between rounds)

2 rounds:
Single-Arm Nautilus Curl (120) 12-12
(rest 1:00 between rounds)

100 Band Pull Aparts
100 Band Triceps Extensions

Saturday 9/9/17

9:00am

Strict Chest to Bar Pull-ups 5-4-3-2-1

Chest to Bar Pull-ups 10-9-8-7-6-5-4-3-2-1

Strict Chest to Bar Pull-ups 5-4-3-2-1

________________________________

6:00pm

Trail Run

Telegraph Pass 31:49

Thursday 9/7/17

8:00a

Pre Exhaustion:
Nautilus Super Pullover (200) 8+1 assisted
Supinated Pulldown (180) 6+2 assisted

(rest 3:00)

Pre Exhaustion:
Nautilus Super Pullover (180) 6+2 assisted
Supinated Pulldown (160) 6+2 assisted

(rest 3:00)

Pre Exhaustion:
Pec Deck (120) 6+2 assisted
Dip Machine (120) 7+1 assisted
Triceps Extension (60) 8+1 assisted

(rest 3:00)

Pre Exhaustion:
Pec Deck (100) 8+1 assisted
Dip Machine (120) 7+1 assisted
Triceps Extension (60) 7+2 assisted

Single Arm Nautilus Curl
Rt. Arm (120) 11+1 assisted
(rest 1:00)
Lt. Arm (120) 11+1 assisted
(rest 1:00)
Rt. Arm (100) 9+3 assisted
(rest 1:00)
Lt. Arm (100) 9+3 assisted

2 rounds:
50 Band Pull Aparts
10 Plate Raises (25)
____________________________________

7:00p

5 rounds:
40yrd Sled Push (225lbs)
80yrd Shuttle Run
40yrd Sled Push
80yrd Shuttle Run
(rest equal to work between rounds)

Monday 9/4/17

Labor Day 

"Daniel"
For time: (24:05)
50 Pull-ups 
400m Run 
21 Thrusters 95
800m Run 
21 Thrusters 
400m Run 
50 Pull-ups 

8 rounds:
:20 Plank Hold 
:20 Rest 

 

Sunday 9/3/17

Weak training session today.

No rest between exercises:
6 Deadlift (365)
8 Parallel Bar Dips (90)
6 Pullovers (180)
6 Chin-ups
8 Close Grips Chest Press (90)
8 Straight Bar Curls (65)
8 Wrist Curls (65)

Saturday 9/2/17

Trail Run
Telegraph Pass (32:18)