Quarantine Wk 16

WOD:
6x Every 90 sec
Sq Clean-Split Jerk
72-82-92-102-108-110kg

10 min E-MOM
1-10 Wallballls -5 Jerks@62kg

2x5 Snatches@62kg-400m Run-6:42

2x12 False Grip Ring Rows
    12/12 Landmine Single Leg Rdls @25kg

Quarantine Wk 15

Ttt Throwdown 53
12 min AMRAP
30 OHS@64kg
50 CTB
30 Snatches@64kg
50 HSPu

Got 14 Power Snatches

Rested 1 min
Then 2 min amrap of HSPU-33

Quarantine Wk 15

WOD:
25 min AMRAP:
200m Run
20 Hip Thrusts@82kg
200m Run
50 Feet Crab Walk
200m Run
5/5 SL Box Jumps
200m Run
50 Feet Bear Crawl

30 Single leg Box jumps

Quarantine Wk 15

WOD:

10 min EMOM:

10-1 Front Squats@82kg (10 first min, 9 second min...etc)

5x

20 sec max reps 40 sec rest:

Db Clusters-4-5-5-5-5

Split Jerks Alt.-7-8-10-9-9

Toes to Rings-10-11-11-11-11

RMU-5-3-5-5-4

DU-25-34-26-31-35

Rest as needed after DU (I did 5:20 rest)

3x

A1. 10/10 Half Kneeling Banded Hip Ext

A2. 15/15 Banded Marches

A3. 20/20 UL BW Calf Raises 

A4. 20/20 Band TKE

Quarantine Wk 15

WOD:

HS Walk technique 

3x

Max reps Facing away Shoulder Taps

3/3 Cartwheels

3 Attempts FS Hspu 

20/20 sec pike single arm hold 

4x 

40 sec Max HR Push up 20 sec rest-23/25/27/26

40 sec Max HSW uneven 20 sec rest-20ft ish/35ft/35ft/40ft

40 sec Max SHSPU rest as needed-10/11/5/11

4x

50 ft Walking OH Lunges 

50 ft Burpee Broad Jump 

Rest 1 min

7:31

Quarantine Wk 15

WOD:
4x
3 Position Hang Power Snatches@62kg-66kg-62kg-66kg

10 Min AMRAP:
50 Power Snatches@42kg
Max reps -CTB

42 reps

Forgot what else i did 🙄

Quarantine Wk 14

WOD:

A.4x1 min AMRAP SQ Snatches

Rest as needed 

1/4

2/3

4/4

3/4

+

@2-20kg

2 HPC@90kg (failed 3x before 😅)

B. EMOM 9 (45 sec work/15 sec rest)

1-bench @70kg (13/10/8)

2-Alt Db power cleans @2-20kg (15/16/17)

3-Bench Glute Marches (20x3)

Quarantine Wk 14

WOD:

A.

For time 

Squat Cleans

10@52kg

8@62kg

6@72kg

4@82kg

2@92kg

5:15

Rest as needed

For time

More Sq Cleans

9@72kg

6@82kg

3@92kg

3:45

Rest as needed 

For time

More Sq Cleans

6@82kg

4@92kg

2@102kg

3:15

4x

B1. 3 Position Snatch Pull@102kg

B2. Max rep Strict CTB 7-6-5-5

Quarantine Wk 14

WOD:

Max TTB 28

Rest 45 sec

Max TTB 10

3x

Max L-Sit rings -22 sec-20 sec-21 sec

Rest as needed

15/15 Hanging Single Leg Lifts 

Rest as needed 

Max TTB 14

Rest 45 sec

Max TTB 10

5 min AMRAP

10 SHSPU

20 KB Single Arm C+j (any way)

33 Hspu

Then rest as needed  15/12 SHSPU for quality 

Quarantine Wk 14

WOD:
A1. 3x15 OHS@42kg
A2. 3x5 HPS@52kg

B. EMOM 6’
1-Max Lateral Air Squat Jumps over bar (29/27/28)
2-1 HPC@72kg-82kg-92kg

C. TTT Throwdown 51:
7 min TC:
5x For time
3 deadlifts@142 (wHat fit on my bar , even then was falling off 🙄)
4 RMU (found a spot 😅)

5:56

Quarantine Wk 13

WOD:

A. Work up to heavy 3 rep Push Press-82kg

B. 100 Box Step Ups w/ weighted vest

+

4x On the 3 min

10 DB Push Presses@2-22.5kg

20 Pistols 

200m Run

C1. 10/10 SL Hip Thrusts@32kg

C2. 5/5 SL Box Jumps

C3. 5 Tucked Ice Cream Makers

C4. 5/5 Bear to S.A Bridges 

Feeling pretty beat up from Wednesday so took it easy 

Quarantine Wk 13

20lbs ball/72kg SC/92kg FS

3:58

3:39

4:02

Subbed CTB bc yesterday did TTB

B-1 rd +34

C-2 rds+44

D-4 rds

Quarantine Wk 13

WOD:

3x Max Ring L-Sit hold (seconds)

20-20-18

30 sec intervals 

5 TTB

6 TTB 

7...etc

9 reps on 10 rep set (6th)

3x Max Ring L-Sit hold (seconds)

12-12-10

EMOM-12’

1-10 Strict Ring Dips

2-50 ft S.A OH Walking Lunges (switch arms 25ft)

Immediately into 

5 min max SHSPU-30 reps (arms dead)

Quarantine Wk 13

WOD:

Strength:

Squat Snatch 9x1 

62kg x3

72kg x3

82kg x3

6x

1 min AMRAP-5 Dual FR DB Squats@2-22.5kg 5 BFB (20/20/19/20/18 reps)

1 min rest

1 min Max BMU (6-7-8-7-6-6)

1 min rest 

10 min EMOM:

5 Thrusters@62kg

Quarantine Wk 12

274 reps

Missed 82kg very close tho 🙄

A1. 2x 10/10 Tall Kneeling Banded UL Hip Ext
A2. 2x 10/10 Back against wall Sh Taps
A3. 2x 10 Jefferson Curls @50kg

Quarantine Wk 12

WOD:

Strength-

4x5 Clean Grip Deadlifts@126-126-132-132kg

+

As long as u can handle...

EMOM-

1-10 BFB

2-15 CTB

3-20 Pistols

5 Rds , 10 BFB, 6 CTB

A. 4x10 Hip Thrusts@132kg

B. 4x40 sec on 80 sec off Wtd vest Step up @+ or - 24 inch hill 

Quarantine Wk 12

WOD:

Strength-

Every 90 sec x 5

1 Power Clean-3 FS-1 Split Jerk@90-90-90-90-100kg

+

4x 2 min Work -2 min rest-

10 Power Snatches-Max RMU

4-4-3-5 RMU (been a while, was very hard)

4 Rds For time:

7 Bk Squats@80-90-100-110kg

7 Bench@50-60-70-80kg

30Ft HS Walk 

10:33

Quarantine Wk 12

 WOD:

Strength-

3x

2-4-6

Dual KB Cleans

FR Lunges

Alt. Split Jerks @2-20kg

2-2-2 rest as needed 4-4-4 rest as needed 6-6-6 rest as needed

WOD:

For Time (15 min TC)-

10 TTB

200m Run

20 TTB

200m Run

30 TTB 

200m Run

40 TTB

11:22

2 min AMRAP:

Strict Pull-ups-23 reps

Quarantine Wk 12

WOD:

+

WOD-

2x

30 WB

30 HSPU

90 DU

10:44

Strength:

EMOM 9-

1-3 Tempo OHS@32kg

2-3 Tall Snatches@32kg

3-3 Hang Snatches@32kg

EMOM 9-

1-1 Hang Snatch

2-1 Snatch fron knee

3-1 Snatch below knee

52kg-62kg-72kg

4x6 Hang Clean Pulls@110kg

Quarantine Wk 11

143 reps -19:00 construction truck made me stop and move the bae 🙄

2x20 Towel Bicep Curls@16kg Kb
2x20 Front Raise w/10kg plate

Quarantine Wk 11

WOD:

Strength-

A. 10 min work up

Power Clean and Push Press-110kg

B. Ring Dip 5x3 @9-19-25-29-31kg (F1)

+

WOD-

4x

15 BFB

1 Rd DT@60kg

Work-Rest Ratio 2/1

REST 1/2 the time of Rd

2:28/2:34/2:28/2:29

3x

C1. 12 Hip thrusts@120kg

C2. 8/8 single leg rdl@2-20kg

C3. 8 Natural TKE

C4. HSW 50 ft 

Quarantine Wk 11

WOD:
Strength-
10 Min para
Achar
1rm Power Snatch with pause below knee-80kg

+
Segmented 17.3
10 min
30 sec work 30 seconds rest
10 snatch@32kg
3 BMU
6 Rds -3 BMU

30’min emom
20’sec work -40 sec rest
1-goblet lunge 10 kg -13
2-pistols-12 (4x11)

3x
A1-50ft OH carry @2-20kg
A2-10 SHSPU
A3-30 sec cd lado single arm front leaning test

Quarantine Wk 11

WOD:

Strength-

A. 4x8 Muscle Clean-Shoulder Press@52kg

B. 4x5 Snatch Grip Deadlift@92kg

C. 3x15 Toes to KB

D. 3x20/20 Flutterkicks in Hollow

E. 3x20 sec Tuck L-Sit

+

7 min EMOM-

1-10 KB Swings@20kg +10 TTB

Last 3 rds 8-5-6 TTB

Quarantine Wk 11

WOD:
FOR TIME W/ 20LBS VEST-
1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile Run

pull ups then push ups then squats

55:09

100m intervals on the run, never did this WOD here , hopefully never will have to again hehehe

Quarantine Wk 10

Ttt throwdown

Box lower than 24 inches, sub BMU. big transitions just bc of the local but was good
5 rds -3 BMU

Quarantine Wk 10

WOD:

Strength:

A. 5x3 pos power Snatches @62kg

B. 5x3 pos power clean @82kg

Metcon:

Run 200m 

Max UB set WB-51

Rest 90 sec 

Run 200m 

Max UB set DU-12 tripped

Rest 90 sec 

Run 200m 

Max UB set TTB-17 gripped

Run 200m

Max UB set Hang Power Snatch @42kg-11 gassed hehe

Rest 90 sec

Run 200m

Max UB set OHS @42kg-31

Rest 90 sec

Run 200m

Max UB set Thrusters@42kg-21

C1. 3x15 Hip thrusts @102kg

C2. 3x8/8 Box Step Ups@2-20kg

Quarantine Wk 10

WOD:

Strength:

3x

A1-3 Power Clean @92kg

A2-20ft HSW

Rest as needed after A2

Metcon:

30 FS@72kg

30 BFB-4:00

Rest as needed

6 min TC

50 Deadlifts@92kg

50 HSPU

37 HSPU (no good place to do HSPU here 🙄)

MB Running Drills 

Quarantine Wk 10

WOD:

Metcon:

10 min Amrap-

10 TTB

20 sec Ring Plank

40 DU

5 rds-4 TTB

Strength:

3 rds

A1. Max reps 40 sec S.A. Press left side@20kg-20 sec rest

A2. Max reps 40 sec S.A. Press right side@20kg-20 sec rest

A3.Max Pronated Chin over Bar 40 sec rest 20

Sec

Rest as needed after A3

Quarantine Wk 10

WOD:

Strength-

A. 3RM Muscle Snatches -66kg

B. 4x4 Clean Pulls-102kg

Metcon:

10x

W/vest

150m Run

1 rd Cindy

Rest 60 sec.

2x

20/20 Death March@2-20kg

30/30 sec S.A. FLR

Quarantine Wk 9

WOD:

17:50

Pistol Skill Session -7

Quarantine Wk 9

WOD:

5 Rds for Time:

30 UB DU

25 Feet HSW

9:00

20 RMU negatives

A1. 3x10/10 UL Hip Thrusts

A2. 3x3/3 Plyo Step Ups

Raining and just not feelin it

Quarantine Wk 9

WOD:

Strength-

A. 9/10 effort 3 sets TNG Power Snatches @62kg-9-10-7

B.

3x

3x3 power cleans-3 front squats rest 10 sec between complexes 

62kg-72kg-78kg

C.

Ev 20 sec for 8 min Band Deadlifts 72kg+rogue band 150lbs

Metcon-

7 min Amrap

5 WB

1 Jerk (ground)@78kg

1 BMU 

10/2/2

15/3/3

20/4/4

Etc

57 reps 

Cooldown

D. 3x5/5 Windmill@20kg

E. 3x10/10 Landmine Rotation@22kg

Quarantine Wk 9

WOD:

Strength-

A. 9/10 effort 3 sets TNG Power Snatches @62kg-9-10-7

B.

3x

3x3 power cleans-3 front squats rest 10 sec between complexes 

62kg-72kg-78kg

C.

Ev 20 sec for 8 min Band Deadlifts 72kg+rogue band 150lbs

Metcon-

7 min Amrap

5 WB

1 Jerk (ground)@78kg

1 BMU 

10/2/2

15/3/3

20/4/4

Etc

57 reps 

Cooldown

D. 3x5/5 Windmill@20kg

E. 3x10/10 Landmine Rotation@22kg

Quarantine Week 9

WOD:

3 min max reps TTB-48 reps 6-6-6-6-6-5-5-5-3

10x

On the 2 min-

7 Burpee over Bar

4 Dual Kb Push Presses

4 SHSPU (last 4 Rds -3SHSPU)

3x

A1-10 Ring Dips

A2-12/12 SA Ring Rows

Quarantine Week 9

Wod:

Strength-

A. 5x4 Muscle Snatches-4 Snatch Push Presses-4 OHS-52kg

B. Work up; 4 Clean Pulls-1 HPC-92kg

Metcon-

7 Rds for time w/vest:

400m Run

10 Pull-ups

20 Push-ups

30 Squats

36:23

Cooldown-

2x

10/10 Tall Kneeling Hip Ext UL

10/10 Cossack Squat@16kg

2 min bottom of a Squat hold

Quarantine Week 8

After...
4x
A1. Floor Press@2-20kg 15-15-15-12
A2. Skull crushers @1-16kg 15-15-15-12

4x
B1. Bent over Rows@2-20kg 15x4
B2. Towel KB Curls @16kg 15x4

2x
C1. Toe touches 30x2
C2. Lying side bends 15/15 x2

Quarantine Week 8

WOD:

Strength-

A. Ev 90 sec for 6x

Alternating 

3 Hang Snatch High Pull

3 Below Knee Snatch High Pull

@72-72-78-78-84-84kg

B. Pendlay Rows

3x8@84kg

MetCon-

3x

5 min Amrap

10 BMU

20 Alt DB Snatches

60 DU

Rest 2.5 min

Total 40 BMU /65 DBS/180DU (with a shit rope also)

Cool down 

2x

5/5 Sl RDL w/ reach+ Hip Flexion

10/10 Scorpion

Max Passive Hang

Quarantine Week 8

WOD:

Strength-

A. Ev 90 sec for 6x

Alternating 

3 Hang Snatch High Pull

3 Below Knee Snatch High Pull

@72-72-78-78-84-84kg

B. Pendlay Rows

3x8@84kg

MetCon-

3x

5 min Amrap

10 BMU

20 Alt DB Snatches

60 DU

Rest 2.5 min

Total 40 BMU /65 DBS/180DU (with a shit rope also)

Cool down 

2x

5/5 Sl RDL w/ reach+ Hip Flexion

10/10 Scorpion

Max Passive Hang

Quarantine Week 8

Had to take a little break from TTT just due to the logistics of my gym equipment now...was going through half ass on the training not able due to wl movements and just frustrating myself. Planning on going back when I have a more realistic cf environment...

WOD:
Strength:
2 min max-Strict HSPU (5-5-3-3-3-3-2) 25 reps dk if this is because I was doing them on a tree or what but they kicked my ass..immediately into 👇🏻
2 min max-Dual KB Push Presses@2-20kg (5-5-5-5-7) 27 reps.

Metcon:
25 min Clock
W/ Vest
1600m Run + or - (10:23 🙄)
Max Rds of Cindy-10 rds

Cool down
2x
5/5 Tall Kneeling KB Halos
10/10 Super BIRD dogs
10/10 Tall Kneeling hip ext to Side bend

JUN'S WOD -TTT DSGN 4

WOD:

WOD JUN IGARASHI RIP:
22 Min AMRAP:
1 SNATCH
2 CLEAN AND JERKS

Any weight, any combination.

90kg snatch
120kg clean and jerk

didn't count the rounds

This, my 2000th post will be the last one for a bit as I am on the TTT DSGN program. May not be the last but def going to take a break. Keep in touch, life is short- LIVE IT UP

TTT DSGN 3

WOD:

Paid program can't post

TTT DSGN 2

WOD:

Paid program can't post

TTT DSGN 1

WOD:

Paid program can't post

8 HOLIDAY WODS T8

WOD:


SUBBED BURPEES FOR DIPS AND SIT-UPS FOR TTB
RAN OUT OF TIME -35 MIN, PROB DID 80 TTB EASY

8 HOLIDAY WODS T7

WOD:


CANDLESTICKS NÃO ROLARAM RSRS