Christmas break

"Tabata something else" (kind of)

Tabata burpees  8, 8, 8, 6, 6, 6, 6, 6 = 54
rest 1 minute
Tabata air squats  18, 18, 17, 16, 15, 14, 13, 14 = 112
rest 1 minute
Tabata push-ups  18, 10, 8, 7, 6, 5, 5, 5 = 64
rest 1 minute
Tabata sit-ups  11, 9, 8, 8, 7, 7, 7, 7 = 64

Total score=294, low score=31

Christmas break

"Cindy"

5 pull-ups
10 push-ups
15 air squats

As many rounds as possible in 20 minutes. 15+15

Fitness

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 21X1  135, 185, 205 all x8
Rest 90 seconds
Handstand Push-Ups x Max reps  4+1 negative for all
Rest 90 seconds

B.
Three sets of:
30 seconds Battling Ropes
30 seconds Rest
30 seconds Mountain Climbers
30 seconds Rest

Fitness and performance

A.
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

5x185, 5x205, 3x225, 3x245 ran out of time. Could have kept going

B.
“Slim for the Chimney Challenge Workout”
For Max Reps:
3 Minutes of Back Squat  25@205
(Men – Adv=Bodyweight, Int=3/4 BW; Women – Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
3 Minutes of Rowing for Calories  58
Rest 60 seconds
3 Minutes of Burpees  33

Performance

A.
Six sets of Hang Snatch + Snatch
Rest as needed between sets

Worked up to 145. Pretty ugly. 2 lb PR but kinda too ugly.

B.
For time:  6:00
30 Wall Ball Shots
30 Pull-Ups  (subbed ring rows, shoulder)
20 Wall Ball Shots
20 Pull-Ups
10 Wall Ball Shots
10 Pull-Ups

Ring rows are hard!

Performance and fitness (Bring-a-friend day)

In teams of two, with only one partner working at any time, complete:  4+117
20 Burpees
40 Wall Ball Shots (20/12 lbs.)
60 Kettlebell Swings

Brought Jason and Dave. Teamed up with Jason. Used 32kg for first 3 rounds.

Performance and fitness

A.
Take 15 minutes to practice/develop kipping pull-up or muscle-up skills
(your coaches will help to provide you with numerous drills appropriate to your current skill level);
and then,

Just worked a little on kipping. Shoulder still not right.

B.
Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:
Row 500 Meters
30 Kettlebell Swings  32kg
15 Pull-Ups (or 5 Muscle-Ups for advanced athletes)  (ring-rows)

3:45, 4:15, 4:45

Performance (sort of)

A.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets

(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Worked on snatches with Cody. Muscle snatched and snatch balanced. Got 70kg on snatch balance. Could have got more if my shoulder was good. 

B.
For time:
115/75 lbs Shoulder to Overhead x 30 reps  (subbed 32kg kettlebell swings)
600 Meter Run  (changed to 500m row because of rain)
Wall Ball Shots x 40 reps

Performance

On the minute, every minute, for 20 minutes, complete the following:
Power Clean x 2 reps
Burpees x 3 reps As Quickly As Possible
Score total weight (in lbs.) successfully lifted in the power clean over the course of the 20 minutes.

7x155, 7x165, 5x175, 1x180 for a total of 6590. Could have gone a bit heavier in the early rounds.

Fitness (sort of)

A.
Three sets of:
Front Squat x 8-10 reps @ 3011
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

Worked on snatch technique with Cody. Stayed at 55kg. Shoulder still buggin'.

B.
Complete as many rounds and reps as possible in 8 minutes of:  4+20
20 Alternating Reverse Lunges
20 Sit-Ups

Performance

A.
Three sets of:
Back Squat x 6-8 reps @ 30X0  8x185, 8x205, 6x225 Felt good.
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X1  45#x10. A little light but the shoulder is buggin'.
Rest 90 seconds

Would have been cool to work on snatches with Cody since coach Burgener was there!

B.
Three rounds for time of:  11:12
30 Walking Lunges
15 Toes to Bar  Did them on the floor. Shoulder still beat up.
Run 400 Meters  Subbed rowing.

Weight: 208 23.5

Performance

A.
Take 15 minutes and build to today’s 1-RM Clean and Jerk

195#. A PR for the combined movements. Clean and jerk separately not though.

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:  6+2
7 Box Jumps (24″/20″)  20" box. Still scared with the knee.
7 Burpees
7 Kettlebell Swings (24/16 kg)  32kg

Weight: 209 22.5

Performance

A.
Five sets of:
Shoulder Press x 2-4 reps @ 2111
Rest 90 seconds
Weighted Pull-Ups x 2-4 reps @ 2110
Rest 90 seconds

Did "The Bear Complex" with Cody. 5 rounds of 5 reps. Did 75, 95, 115, 135, 145 (Fail. Dropped the bar after 2 reps) Awesome workout! Wish my shoulder wasn't jacked still and my calf was 100%.

B.
In teams of two, complete a 900 meter walk.

Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with DBs/KBs at sides, the other with DBs/KBs overhead. Choose the heaviest DBs/KBs you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.

12:25 with Jason. We did it the right way. 35# over head for first lap, then down to 26# for the rest. 44# for the farmers carry.

Weight: 209.2 23.5

Performance and Fitness

A.
Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 30X0  8's with 25#
Rest 60 seconds
Single-Arm Trap 3 Raise x 10-12 reps each arm @ 2111  Weird
Rest 60 seconds

B.
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)
Rest 3 minutes

–OR–

Team Version:  14:44 with Matt & Tu
In teams of three, complete two rounds each, congo-line style, of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)

Partner A rows 500 Meters, as soon as erg is available, Partner B jumps on while Partner A moves on to Wall Ball. Team rotates through as quickly as possible, with only one team member rowing or doing wall ball shots at a time.