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12.12.2018 Wednesday
WU: 2 rounds
Row 250M
15 Cradle-Rocks
5 KB Press each arm
KB straight-up walk accross the box 1 time each arm

5 x 5 5 Sets 5 Single Arm Dumbell Press
5 Sets 5 each arm Single Arm Dumbell Press
Super set with

5 sets each arm single arm db row.
20lb DB Press / 30lb DB Row

WOD:
1k Row then
2 Rounds
10 Strict Pull Ups
15 Toes to Bar
20 Hang Cleans (95/65)
25 Push Press (95/65)
30 Burpees
17:15 75lb HC had to go down to 45lb Bar on Push Press:mad:

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12.14.2018 Friday
WU: AssaultBike 15 Cal.
10 PVC Passthru's
15 Push-ups
10 Pull-ups
PVC Split-Jerk practice

Every 2 minutes, for 16 minutes (8 sets):
Push Jerk
*Set 1 – 3 reps
*Set 2 – 3 reps
*Set 3 – 2 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
*Set 6 – 1 rep
*Set 7 – 1 rep
*Set 8 – 1 rep
75-125lb Fail @135lb

WOD:
4 rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Box Jumps (24″/20″)
12 Pull Ups
Did it RX :thanx: 12:42

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Like those WODs Patrick!!

[B]14 Dec:
WU:[/B]
400 m run
10 20" alternating step Ups

[B]WOD:[/B]
Filthy Fifty :
(scaled)
50 Box Jumps, 20 in
50 Pull Up (Jumping)s
50 Kettlebell Swings, 35 lbs
50 Walking Lunges
50 Knees To Elbows
50 Back Extensions
50 Push Press, 45 lbs
50 Wall Balls, 14 lbs
50 Burpees
150 Double Unders (3 1 Single Unders)s

32 mins 20 secs

[I]This was the fastest Filthy Fifty I've done since 2014! I clipped 1min 31 sec off my last attempt in July 2017! I just kept on moving which helped![/I]

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

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Agile 8

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

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

2 TGUs with each weight 35, 44, 53, 62, 70#

1 strict ring muscle up
20 Flexbar Wrist Extensions
5 calf raises each leg
Deep squat hold
Lying Hero pose
5 rounds

We just got back from Ohio University. We daughter, Mary, just graduated with a psychology degree. Nice ceremony with family and celebratory dinner with her and her boyfriend afterwards. Fun weekend. Now I just have to get through the week before the Winter Break. Students are getting antsy to say the least.

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Tim, Congrats on your daughter's graduation!!

[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 Frog Holds
10 Push Ups
12 20" Alternating single leg step ups
10 Pull Ups
10 20" Box Jumps
33 Burpees (Yay! Burpees!!)
10 Banded pull throughs
5 Jumps on to 10# Bumper plates
Burgener warmup

[B]WOD:[/B]
Clean & Jerk : 1-1-1-1-1-1-1 :
95 lbs (1) , 115 lbs (1) , 135 lbs (1) , 135 lbs (1) , 140 lbs (1) , 145 lbs (1) , 150 lbs (1) , 155 lbs (0), and 135 lbs (1)

[I]I was disappointed that I couldn't get 155! But at least the other weights went easy.[/I]

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

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12.17.2018 Monday
10 Min E2MOM (5sets)

Squat Clean&Jerk Complex...
5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk
Build to a Moderate Load
went lite....45-65lb.

WOD:
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80
did air squats to save the hip and only 75lb
24:54 Good steady work on this one.

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Thanks Bill!
Good work gentlemen.

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM (last two rounds I completed 2 cycles in the minute, 12 cycles altogether)

10 TGUs w/62#

1 strict ring muscle up
20 Flexbar Wrist Extensions
Forearm Stretch
5 rounds

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12.18.2018 Tuesday
WU: Row 250M then 3 rounds
10 Push-ups
10 Cradle-Rocks

Bench Press (6 sets)

Set 1 - 10 reps
Set 2 - 8 reps
Set 3 - 6 reps
Set 4 - 4 reps
Set 5 - 2 reps fail on x2 @135lb
Set 6 - 1 rep Hit 140lb
95-140LB

WOD:
"Apple Jacks"
12min. Clock:
3 Toe-2-Bar
3 Thrusters (75/55)
*Every round increase the reps by 3*
(3,6,9,12,15,etc.)
5 +11 did 65lb Thrusters.....

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12.19.2018 Wednesday
WU:
row 250M
10 cradle-rocks
bike 25M
10 Air-squats

12min. EMOTM:
Even: 10 Back Squats @ 50% / OVH Squats for me
Odd: 10 Deadlifts @ 50% (same weight as back squat)
OVH Squats 45-65lB
DL 135LB

WOD:
"Dopamine"

5 Rounds, On the 5:00:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike
* Scale Calories and Sprints to give yourself at least 1 min rest.

did 16-18 Cal per round. Another aerobic day all the way around!!

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Agile 8

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

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM 1-2-1-2-1-2-1-2-1-2 (15 cycles)

2 TGUs with each weight 35, 44, 53, 62, 70#

1 strict ring muscle up
20 Flexbar Wrist Extensions
Lateral Band Walk 20 steps
5 rounds

2 strict bar muscle ups. No misses but very slow on the transition.