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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
3, 1, 2 Kettlebell Complex 35# KBs (44# last round-felt heavy)
10 minute EMOM
3 double kettlebell cleans
1 double kettlebell press
2 double kettlebell front squats

B.
15 minute Air-Dyne Workout
(30 seconds work + 30 seconds rest) X 15 minutes (Load indicator 6.0)

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Headed to Lake Tahoe for the Weekend.:kicking0:
10.18.2018 Thursday
WU: AssaultBike .5 Mi.
Then 2 rounds
10 T2B
10 Ring Rows
10 Thruster w/bar

Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Muscle-Ups x Max Reps in 45 seconds
(OR 60-90 seconds of muscle-up skill progressions)

Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit Hold x 45 seconds accumulated time

WOD:
Against a 12-minute running clock…
Row 1500/1300 Meters
immediately followed by as many rounds and reps as possible of:
6 D Ball Over The Shoulder (90/60 lbs)
12 Toes to Bar
Rounds and Reps
2+10

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Yesterday
Bouldered at Rock Mill with Jeff. Lots of good sends. Fun.

Today
3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

A.
Three sets of:
Double Kettlebell Front Squats x 8 reps 2 35# KBs
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 7 reps
Rest 45 seconds
Ab Wheel Roll Outs x 12 reps
Rest 45 seconds
Double-Unders x 50 reps
Rest 45 seconds

B.
Five rounds for time of:
0.25 mile Air-Dyne
10 Push-Ups
20 Kettlebell Swings (20 kg)
12:59

6 Moves to Unlock Tight Hips
Banded Forearm Stretch

Patrick-Lake Tahoe sounds like fun. I know there is a lot of bouldering in the area. I suspect a lot of hiking and camping too. How busy is the area? I'm always looking for new places to visit.

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Great Stuff guys!!

[B]15 October:
WU:[/B]
.55556 mi run
1 min on Jacobs Ladder, 120 flights
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Alternating Leg step ups on 20" box
10 Pullups
10 20" Box Jumps
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
5 Dumbbell Overhead Squats | 25 lbs
5 Dumbbell Overhead Squats | 30 lbs
5 Dumbbell Overhead Squats | 35 lbs
5 Dumbbell Overhead Squats | 40 lbs
5 Dumbbell Overhead Squats | 45 lbs
5 Dumbbell Overhead Squats | 50 lbs
3 Bench Press | 45 lbs
3 Bench Press | 95 lbs
3 Bench Press | 105 lbs
3 Bench Press | 115 lbs
3 Bench Press | 135 lbs
3 Bench Press | 155 lbs

[I]Went easy to protect my shoulder. forgot to do the triple under attempts! :ranting2:[/I]

[B]Evening:[/B]
1.14 mi dog walk

[B]16 Oct:
WU:[/B]
.55556 mi run
1 min on Jacobs Ladder, 120 flights
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Alternating Leg step ups on 20" box
10 Pullups
10 20" Box Jumps
10 Burpees (Yay! Burpees!)

5 Back Squats | 135 lbs
2 Back Squats | 225 lbs

[B]Evening:[/B]
1.14 mi dog walk

[B]16 Oct:
WU:[/B]
1 mi run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Alternating Leg step ups on 20" box
10 Pullups
10 20" Box Jumps
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
3 rounds, 2 mins per station:
Towel Pull-up, 15 ft 6, 6, and 8 reps
Dumbbell Turkish Get-up, 35 lbs 3, 3, and 4 reps
Rest 2 mins

[B]Evening:[/B]
1.14 mi dog walk

[B]22 October:
WU:[/B]
1 mi run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Alternating Leg step ups on 20" box
10 Pullups
10 20" Box Jumps
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
20:00 AMRAP:
25 Row Calories
25 Hip Extensions
25 GHD Sit-ups

3 rounds + 25 Row Calories + 4 Hip Extensions = 254 reps

[B]Evening:[/B]
1.14 mi dog walk

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Yesterday 10/22/18
3 problems
Push ups x 10 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 EMOM
1. Open crimp on "slopey crimper": 5 sets of 3-6-9 -5#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +20#

Worked in:
Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Holds
External Rotation work on shoulder
Stretches

Today 10/23/18
3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
Kettlebell Floor Press 53# and 62# last five sets
Supinated/Neutral/Pronated Grip Strict Pull up w/20#
1 TGU each side after each triplet of exercises 3 @ 53/ 5 @ 62#
This took awhile


10 Minute EMOM 35# KBs
Kettlebell Cyclone
Double swing
Double clean
Double snatch
See-saw press
Front squat

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Great Stuff Tim!! TGU's are harder than they have a right to be!

[B]WU:[/B]
1 mi run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air Squats
10 Rubber Band Pass throughs
10 Frog Holds
10 Push Ups
10 Alternating Leg step ups on 20" box
10 Pullups
10 20" Box Jumps
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
7:00 AMRAP:
20 Dumbbell Push Press, 35 lbs
120 Single Unders

3 rounds + 20 Dumbbell Push Press + 40 Single Unders = 480 reps

[I]I went light on the PP's to protect my shoulders. Did the first round straight through, but I couldn't keep it up for the later rounds. I can feel yesterday's WOD![/I]

[B]Evening:[/B]
1.65 mi dog walk

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[B]WU:[/B]
1 mi run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air Squats
10 Rubber Band Pass throughs
10 Frog Holds
10 Push Ups
10 Alternating Leg step ups on 20" box
10 Pullups
10 20" Box Jumps
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Back Squat : 1-1-1-1-1-1-1
45 lbs (10), 135 lbs (5), 225 lbs (4), 245 lbs (3), 255 lbs (2), 275 lbs (1), 285 lbs (1), 295 lbs (1), and 305 lbs (1)

[I]Still feeling the GHD sit-ups of a couple of days ago.[/I]
1.14 mi Dog walk

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Keep up the good Work Gents!! Tim- Tahoe is real nice, You'll get some of the best Lake view's you've ever seen. There is plenty of climbing. Best to go in late Sept. early Oct. to avoid the crowds and have good weather.

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Have fun in Tahoe Patrick!!

[B]WU:
(At Base Globo)[/B]
.55556 mi run
1 min on Jacobs Ladder, 124 flights
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10 with the 2# rope!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Alternating Leg step ups on 20" box
10 Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Deadlift : 1-1-1-1-1-1-1
135 lbs (7), 185 lbs (5), 225 lbs (4), 245 lbs (3), 255 lbs (2), 275 lbs (1), 305 lbs (1), 315 lbs (1), and 335 lbs (0)

[I]I was feeling my back on the heavy DL's and figured to call a day. I was happy about doing the 10 DU's![/I]

[B]Evening:[/B]
1.29 mi Dog Walk
Shoulder PT

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[B]WU:[/B]
500 m row
1 min on Jacobs Ladder, 120 flights
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got another 10 using the 2# rope!)
10 Pull-ups
10 Alternating leg 20" step ups
Shoulder PT

[B]WOD:[/B]
Scaled Bert:
50 Burpees (Yay! Burpees!!)
Run, 400 m
100 Push-ups
Run, 400 m
150 Walking Lunges
Run, 400 m
200 Air Squats
Run, 400 m
150 Walking Lunges
Run, 400 m

41:31

[I]What a slog!! I felt my shoulder after the Push Ups! I figured to call it before the 2nd round of push ups.[/I]

Tried some Atlas Ball lifts
10 TRX Rows
10 TRX Push ups

[B]Evening:[/B]
1.14 mi dog walk