Re: Nik
 

07/19/2017
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
5 Ring Dips
25 Abmat Situps


score:10 rounds 5 reps, all unbroken.

Re: Nik
 

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

time 19:51


last time 14:34
last time 14:54
last time 18:27
last,last time 17:18
ect. last time 17:22
ect. last time 16:48


I dont know just to hot maybe, no gas. It is what it is.

Re: Nik
 

3:00 break

strict press

bar x5
65lbs x3
75lbs x3
85lbs x3
95lbs x3

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
185lbs x3
235lbs x3
285lbs x2

third rep went forward.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

07/26/2017
Metcon
Metcon (Time)
21 Thrusters 95/65
21 KB Swings 70/53
400m Run
15 Thrusters 95/65
15 KB Swings 70/53
400m Run
9 Thrusters 95/65
9 KB Swings 70/53


12:58

rough in the heat! thrusters unbroken, KB swing in set.

Re: Nik
 

10:00 break

front squat

bar x3
135lbs x1
185lbs x1
215lbs x1
235lbs x1

tough today.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side




10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

the last rep was better then the rep befor. Happy with that. Body weight at 170lbs today. Lightest I have been in a wile. Trying to bump that up a few pounds.

Re: Nik
 

08/02/2017
Metcon
Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP
200m Run
14 Deadlift 135/95
2 Rope Climbs

6 rounds 205 reps.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

08/04/2017
Metcon (Time)
"Graceful Cindy"

3 Rounds of Cindy
12 Clean and Jerks 115/85
2 Rounds of Cindy
9 Clean and Jerks 115/85
1 Rounds of Cindy
6 Clean and Jerks 115/85

time 8:19

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

Re: Nik
 

08/09/2017
Metcon (Time)
21,18,15,12,9,6,3
SDHP 70/53
shoulder Press 75/55

time 13:39

Pressing, not my strength.

Re: Nik
 

08/10/2017
Metcon (Time)
6 RFT
13 Thrusters 45/35
14 Jumping Pullups

timr,5:57

Re: Nik
 

08/11/2017
Metcon (AMRAP - Reps)
TABATA 16 Rounds
Pushups
Abmat Situps
Alternate between Pushups and Situps every round



total 220

Push ups 25,18,15,1311,12,11,11
sit ups 13,14,14,13,13,12,12,13

Re: Nik
 

I have been slack on posting my workouts but i have been doing them.


am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

10:00 break

squat

bar x3
135lbs x3
185lbs x3
235lbs x3
285lbs x3

not bad. I am tired and had a rough night and wasn't even sure of doing this. Glad I did.

Re: Nik
 

08/21/2017
Metcon (Time)
4 RFT
18 Wall Ball 20/14
15 KB Swing's
53/35
12 Burpees
15:00 min Cap


time 13:30

I paced this out. I was so tired going into this one I though of stopping at the beginning of the second round. But I kept at it. Some days are like that.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1
310lbs x1

not bad today. Had it for another rep at the end.

Re: Nik
 

08/22/2017
Metcon (Time)
100 DUs
50 Situps
200m Run
80 DUs
40 Situps
200m Run
60 DUs
30 Situps
200m Run
40 DUs
20 Situps
200m Run
20 DUs
10 Situps
200m Run
20:00 Min Cap



time 14:26

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

10:00 break

08/23/2017
Metcon (Time)
100 Pullups For Time
3 Burpees every Time you Come off the Bar


time 8:30
5 set of 20

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side



08/25/2017
Metcon (Time)
27.24,21,18,15,12,9
Alternating DB Power Snatch 55/45
DU's



time 13:51 Happy with this performance, I was able to push into this one.

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

Re: Nik
 

09/05/2017
Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP
500m Row Buy In, Then
10 Pull Ups
10 Hand Raise Push Ups
200m Run

5 rounds 9 reps

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

09/06/2017
Hang Power Snatch (1RM)
Tak 15:00 Min To Find your 1 Rep Max
Metcon (AMRAP - Rounds)
EMOM 5:00
2 Hang Power Snatches @ 50% of todays Max


max 160lbs, ran out of time

5 mins at 95lbs

Re: Nik
 

10:00 break

squat

bar x2
135lbs x2
185lbs x2
235lbs x2
290lbs x2




09/07/2017
Metcon (Time)
6 RFT
10 Kettle Bell Hang Power Snatch 53/35
9 Box Jumps 30/24
8 Burpees


time 10:51 Got Fran cough from it.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
295lbs x1
310lbs x1
310lbs x1
310lbs x1


not bad, got better as it went.

Re: Nik
 

09/11/2017
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


21 rounds 8 reps. Up a round from last time.

Re: Nik
 

09/12/17
Metcon (Time)
50,40,30,20,10
DU's
Abmat Situps
Lunge in Place


Time 10:50

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

09/13/17
Metcon (Time)
100 DU's
50 Wallball 20/14
40 Burpee's
30 KB Swings 70/53
20 HSPUs
100 DU's


time 15:44, not my jam, but I needed this.

Re: Nik
 

09/20/17
Metcon (Time)
13,11,9,7,5,3,1
Deadlift 235/165
Bar Over Burpees

time 9:48 this sucked the life out of me!!

09/21/17
Metcon (Time)
3 RFT
400m Run
25 Abmat situps
10 HPC 115/85

time 9:50, fun one today!

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side


10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

Re: Nik
 

09/25/17
Metcon (AMRAP - Rounds and Reps)
12:00Min AMRAP
5 Pullup's
10 Box Jumps 24/20
200m Run

6 rounds even

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side


10:00 break

squat

bar x3
135lbs x1
195lbs x1
235lbs x1
285lbs x1
315lbs x1

slow but good.

Re: Nik
 

10/02/2017
Metcon (Time)
7 RFT
5 C2B Pullup's
5 Hang Squat Cleans 135/95
200m Run


time 14:00

Re: Nik
 

10/03/2017
Metcon (Time)
5 RFT
8 Ring Dips
16 Med Ball Situp's 20/14
32 DU's
\

time 7:31

Re: Nik
 

10/09/2017
Metcon (AMRAP - Reps)
Tabatta 16 Rounds
Pullup's
Pushup's
Situp's
Squat's
Alternate Through The Movements. Set 1 Pullup's, set 2 Pushup's Ect.

248 reps

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1 x1 x1

Re: Nik
 

front squat

bar x3
135lbs x3
185lbs x2
215lbs x1
235lbs x1

10/10/2017
Metcon (Time)
5 RFT
6 HSPU's
15 Box Jumps 24/20
30 DU's

time 8:42

hands on blue 45s and abmat