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