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