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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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

2-3-5-2-3-5-2-3
Double KB Front Squat 35# KBs
Double KB Press 35# KBs
1 Turkish Get Up each side 44, 53, 62#

5 rounds for time:
5 Strict Supinated Pull Ups
10 Push ups
15 Air Squats
25 Double Unders
11:59

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Great stuff Tim!

[B]WU:[/B]
1.14 mi Dog Walk
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS

[B]WOD:[/B]
Shoulder Press : 3-3-3-3-3-3-3 :
45 lbs (3), 55 lbs (3), 65 lbs (3), 75 lbs (3), 85 lbs (3), 95 lbs (3), and 115 lb (3)

[I]These felt good up to 115#.

This was a good end of a wild day. We had plumbers in to fix our main drain. And my brother-in-law passed away. He was six months older than me. Unfortunately, alcohol, cigarettes, and drugs took their toll on him. :( [/I]

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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 Push Ups
10 20" Alternating leg step ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
2 rounds of:
Walking Lunge, 100 ft
30 GHD Sit-ups
30 Pull-ups

10:16

[I]I felt my back on the GHD, so I figured discretion was the better part of valor.[/I]

[B]Evening:[/B]
1.14 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 Push Ups
10 20" Alternating leg step ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-15-9 reps of:
Overhead Squat, 95 lbs
Box Jump, 20 in

6:43

[I]This was quick and dirty. I got the 1st round done in a little over 3 min. I was surprised the Box jumps went as well as they did.[/I]

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

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[B]WU:[/B]
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 Push Ups
10 20" Alternating leg step ups
10 Pull Ups
10 20" Box Jumps
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 Rounds:
Row 45 sec, rest 15 sec
Row 30 Sec, Rest 30 Sec
Row 15 sec, rest 45 sec

258 cal, 4,100+ m

[I]I could feel my hammies on this one!![/I]

[B]Evening:[/B]
1.14 m

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Conferences today at school. Had a couple of hours for a break so I hit the field house.

10 goblet squats 40, 50, 60 pounds
6 strict pull ups
10 thoracic bridges
3 rounds

5 sets of:
Deadlift x 5 reps 185#
45 seconds
Hammer strength row 200#
45 seconds
Dumbbell bench press x 5 reps
45 seconds
Goblet squat x 5 reps 70#
45 seconds

1.5 mile walk around the campus.

Bill-Sorry to hear about your brother-in-law.

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Good work Gents!!
11/05/2018 Monday
10sets:
2 Clean Pulls
1 Power Clean
1 Squat Clean
*Build to your heaviest set*
built to 125lb

WOD:
10min. AMRAP:
50/40 Cal. Bike
50 CTB Pull-Ups
50 WallBalls (20/14#)
50/40 Cal. Row
*Can you get back to the bike?*
only made it to 85 reps......

11/06/2018-Tuesday
running late only did the WOD:
4 Rounds
1 Lap Farmers Carry 50s/35s
20 Push Ups (Hand Release)
20 Ring Rows
Total Time
16:23

11/08/2018 Thursday
WU: 3 Rounds
bike 300M
10 Air-squats
10 HR Push-ups
5 CTB

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2-4 reps
If you achieve 4 successful reps, increase the load in the next set
145lb 1x fail @ 150lb

WOD:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
20 Burpees
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.
15lb DB 12:04

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Agile 8

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#

Turkish Get Ups
3 @ 35#
2 @ 44#
1 @ 53#
1 @ 62#
1 @ 70#

15 Kettlebell swings 53#
5 Goblet squats 53#
3 Kettlebell presses 35# KBs
10 rounds
18:45

1 strict ring muscle up (last one with 8# med ball)
20 Flexbar Wrist Extensions
Hip Stretches
5 rounds

2 strict bar muscle ups (always happy when I can accomplish these)

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Tim, Thanks!

Great stuff guys!!

1.14 mi Dog Walk
1.2 mi Dog walk
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats

Front Squat 1-1-1-1-1-1-1-1-1-1
45#(5)-65#(5)-75#(5)-95#(3)-115#(2)-135#(2)-135#(1)-155#(1)-185#(1)-205#(1)-225#(1)-235#(1)

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Sunday
Bouldered at Rock Mill with Jeff.

Monday
2 mile walk. I did a few strides.

Today
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated 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.
Three sets of:
Turkish Get-Ups x 6 reps (3 each arm) 44, 53, 62#
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm 20#
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps 53, 62, 70#
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Ring Dips
10 Push-Ups
15 Kettlebell Swings 53#
4 rounds