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
Saturday, September 30, 2017
Thursday, September 28, 2017
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
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, September 27, 2017
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
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, September 26, 2017
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
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, September 24, 2017
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
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, September 23, 2017
Thursday, September 21, 2017
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)
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, September 20, 2017
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"
30cal Assault Bike
50 Sit-ups
30 Deadlifts 275lbs
50 Sit-ups
30 Over the Box Jumps (may use hands) 20"
Tuesday, September 19, 2017
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
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, September 17, 2017
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)
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
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
Friday, September 15, 2017
Wednesday, September 13, 2017
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)
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, September 11, 2017
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
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, September 10, 2017
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
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, September 9, 2017
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
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, September 7, 2017
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)
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, September 4, 2017
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
"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, September 3, 2017
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)
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, September 2, 2017
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