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Re: Malik's Log
November 13, 2015
Warm-up Group Stretch Cash In Back Squat (2-2-2-2-2) [227] Metcon Metcon (Time) 400 Meter Shuttle Run 12 Clean & Jerks [115] 400 Meter Shuttle Run 8 Clean & Jerks [135] 400 Meter Shuttle Run 4 Clean & Jerks [155] 400 Meter Shuttle Run Time: 16:24. |
Re: Malik's Log
November 18, 2015
Warm-up Group Stretch Cash In Bench Press (5-3-2-2-2) [200] Metcon Metcon (Time) 800 Meter Row then 4 Rounds 5 Shoulder to Overhead [135] 10 Ring Dips 35 Double Unders [2x singles] then 800 Meter Row Time: 17:31. |
Re: Malik's Log
November 19, 2015
Warm-up Group Stretch Cash In 8-1 Air Squats KB SDHP [53] Metcon Metcon (Time) 50 KBS [53] 50 Box Jumps [24] 50 Push-Ups 50 Sit-Ups 50 Wall Balls [20] Time: 15:18. |
Re: Malik's Log
November 22, 2015
Warm-up Group Stretch Cash In 12 Min Warm Up to Cluster Weight [135] Metcon Metcon (AMRAP - Rounds and Reps) 20 Min AMRAP 25 Double Unders [50 singles] 2 Clusters [135] 400 Meter Run Did 5 full rounds, 50 singles, 2 clusters and the run, but didn't finish the run in 20 minutes. |
Re: Malik's Log
November 24, 2015
Warm-up Group Stretch Cash In 8 Min EMOM 1 Power Clean 1 Hang Clean 1 Front Squat [140] Metcon Metcon (Time) 2 Rounds 12 Pull-Ups 15 Deadlifts [140] then 2 Rounds 8 HSPU [pushups] 10 Cleans [140] then 1 Round 12 Pull-Ups 15 Deadlifts [140] 8 HSPU [pushups] 10 Cleans [140] then 30 KBS [53] Time: 15:52. |
Re: Malik's Log
November 25, 2015
Warm-up Group Stretch Cash In 12 Min Practice Wall Walks Handstand Holds Handstand Negatives Handstand Walks Metcon Metcon (Time) 4 Rounds 25 Double Unders [50 singles] 18 Wall Balls [20] 15 Hang Snatches [75] 12 Burpees Time: 19:59. |
Re: Malik's Log
November 29, 2015
Warm-up Group Stretch Cash In 8m EMOM 1 squat clean 2 jerks [135] Metcon Metcon (Time) 21-15-9 Thrusters [95] Ring Dips 50 double unders after each round [100 singles] Time: 13:23. |
Re: Malik's Log
November 30, 2015
Warm-up Group Stretch Cash In 800 Meter Run Into Max T2B Unbroken [10] Metcon Metcon (Time) 30 Calorie Row then 30-20-10 Hang Cleans Back Squats Sit-Ups 30- [95] 20- [115] 10- [135] Time: 17:10. |
Re: Malik's Log
December 1, 2015
Warm-up Group Stretch Cash In Push Jerk (2-2-1-1-1) [162] Metcon Metcon (Time) 4 Rounds 10 Shoulder 2 Overhead [115] 15 Box Jumps [24] 10 Deadlifts [115] then 4 Rope Climbs Time: 10:50. |
Re: Malik's Log
December 4, 2015
Warm-up Group Stretch Cash In 10 Min to Esp 1 Rep Hang Power Clean & Jerk Hang Power Clean & Jerk (1-1-1-1-1-1) [157] Metcon Metcon (AMRAP - Reps) 20 Min AMRAP (2 Person Teams) 40 Air Squats 40 Push-Ups 2 Hang Power Clean & Jerks (80%) [125] 30 Wall Balls [20] 30 T2B 2 Hang Power C&J's 20 Cal Row 20 Box Jumps [24] 2 Hang Power C&J's 10 Cal Assault Bike 10 Burpee Jumping Pull-ups 2 Hang Power C&J's Each Partner Must Complete Both Hang Power Clean & Jerks Reps combined: 412. |
Re: Malik's Log
December 8, 2015
Warm-up Group Stretch Cash In 8 Min EMOM 1 Hang Clean 1 Hang Squat Clean 1 High Hang Squat Clean [125] Metcon Metcon (Time) 15 Deadlifts [185] 20 Double Unders [40 singles] 15 T2B [K2E] 12 Deadlifts 20 Double Unders 12 T2B 9 Deadlifts 20 Double Unders 9 T2B 6 Deadlifts 20 Double Unders 6 T2B 3 Deadlifts 20 Double Unders 3 T2B Time: 7:12. |
Re: Malik's Log
December 9, 2015
Warm-up Group Stretch Cash In 800 Meter Run 15 Front Squats [115] Metcon Metcon (AMRAP - Reps) 20 Min AMRAP (2 Man Team) 5 Wall Balls [20] 5 Box Jumps [24] 3 Cleans [155] 10 Wall Balls 10 Box Jumps 3 Cleans 15 15 3 20 20 3 25 25 3 1 Athlete Works at a Time Both Athlete must complete 3 Cleans a each Reps: 449 combined. |
Re: Malik's Log
December 11, 2015
Warm-up Group Stretch Cash In Tabata Double Unders Air Squats Metcon Clean (1) Metcon (Weight) 5 Rounds 4 Min Intervals 200 Meter Run Find your 1 Rep Max Clean in Remaining Time 10 Double Unders before each attempted lift Score is total weight of each round's heaviest lift. Also record highest single lift. 190/900 (165/175/185/190/185) |
Re: Malik's Log
December 13, 2015
Warm-up Group Stretch Cash In 800 Meter Run [3:53} 2 Min Rest 800 Meter Run [3:58] Metcon Metcon (Time) 4 Rounds 5 Hang Squat Cleans [115] 10 HSPU [box] 15 Box Jumps [24] Then 25 Deadlifts (Same Weight as Cleans) Time: 8:52. |
Re: Malik's Log
December 14, 2015
Warm-up Group Stretch Cash In 9 Min EMOM Min 1-3 4 Clusters Min 4-6 3 Clusters Min 7-9 2 Clusters stayed at 95 throughout Metcon Metcon (Time) 21-15-9 Push-Ups Pull-Ups then 15-12-9 Dumbbell Snatch [45] (Alternate Arms) Cleans [115] then 9-6-3 Back Squats [115] Push Press [115] Time: 24:13. Really struggled with this one. |
Re: Malik's Log
December 16, 2015
Warm-up Group Stretch Cash In 15m to Est 1 RM 2 Deadlifts 1 Clean Cannot let go of the bar [180] Metcon Metcon (AMRAP - Reps) 10m AMRAP 5 Back Squats [95] 5 Toes 2 Bar 5 Box Jumps [24] 10 10 10 15 15 15 etc... reps: 125 |
Re: Malik's Log
December 21, 2015
Warm-up Group Stretch Cash In 10 Min EMOM 10 KBS [44] (Odd Min) 5 Front Squats [115] (Even Min) Metcon Metcon (Time) 2 Rounds 25 Box Jump Overs [24] 25 Sit-Ups 5 Squat Cleans [115] 15 HSPU [box] 15 Pull-Ups 5 Squat Cleans 25 Cal Row 25 Push-Ups Time: 20:38. |
Re: Malik's Log
December 22, 2015
Warm-up Group Stretch Cash In 12 Min EMOM Min 1-3 4 Clean & Jerks [95] Min 4-6 3 Clean & Jerks [105] Min 7-9 2 Clean & Jerks [115] Min 10-12 1 Clean & Jerk [135] Metcon Metcon (AMRAP - Rounds and Reps) 10 Min AMRAP 8 Hang Cleans [115] 12 Air Squats 8 Ring Dips Rounds/Reps: 6 + 5. |
Re: Malik's Log
December 17, 2015
Warm-up Group Stretch Metcon Metcon (AMRAP - Reps) 5 Rounds 1 Min Cal Row 1 Min Hang Clean & Jerks [95] 1 Min Push-Ups 1 Min Double Unders 1 Min Rest Score is total Reps 294 reps. Doubles were slow. |
Re: Malik's Log
December 23, 2015
Warm-up Group Stretch Metcon Metcon (AMRAP - Rounds and Reps) 15 Min AMRAP 5 Burpees 7 Shoulder 2 Overhead [95] 9 Sit-Ups 12 Double Unders [24 singles] Rounds/Reps: 7/4. |
Re: Malik's Log
December 28, 2015
Warm-up Group Stretch Cash In 5 Min Max Cleans [95] [55] Metcon Metcon (Time) 30-20-10-5 Calorie Row Wall Balls [20] KBS [53] Deadlifts [135] Time: 20:42. |
Re: Malik's Log
January 4, 2016
Warm-up Group Stretch Cash In Bench Press (4-4-4-4-4) 202 twice Metcon Metcon (Time) 30 KBS [53] then 4 Rounds 8 HSPU [box] 12 Hang Cleans [95] then 30 KBS [53] Time: 10:19. |
Re: Malik's Log
December 27, 2015
Warm-up Group Stretch Cash In 8m EMOM 10 Push Ups 15 Sit Ups Metcon Metcon (Time) 3 rounds 21 Toes to Bar 14 Push press [95] 7 Burpee Box Jumps [24] Time: 11:30. |
Re: Malik's Log
January 3, 2016
Warm-up Group Stretch Cash In 1 Mile Run Metcon Metcon (AMRAP - Rounds and Reps) 15 Min AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats 3 Deadlifts [225] 8 + 0 rounds/reps. |
Re: Malik's Log
January 4, 2016
Warm-up Group Stretch Cash In Bench Press (4-4-4-4-4) 202 for two reps. Metcon Metcon (Time) 30 KBS [53] then 4 Rounds 8 HSPU [box] 12 Hang Cleans [95] then 30 KBS [53] Time: 10:19 |
Re: Malik's Log
January 6, 2016
Warm-up Group Stretch Metcon Metcon (AMRAP - Reps) Partner WOD (2 Person Team) 15 Min AMRAP Cal Row 5-5-10-10-15-15-20-20-25-25 (Partners Alternate Calories) Score is total Calories 3 Minute Rest 12 Min AMRAP 5 Burpees 7 Box Jump Overs 24/20 9 Shoulder 2 Overhead 115/75 Partners Alternate Rounds Score is total Reps Team reps: 379. |
Re: Malik's Log
January 10, 2016
Warm-up Group Stretch Cash In 15 Min Squat Clean Work Work on Speed under the Bar Work on going Heavy Or Work on Technique built up to 175 Metcon Metcon (Time) 5 Rounds 20 KBS [44] 20 Push-Ups then 20 Squat Cleans [115] Time: 16:17. |
Re: Malik's Log
January 11, 2016
Warm-up Group Stretch Cash In 8 Min EMOM 5 Deadlifts Built up to 235 Metcon Metcon (AMRAP - Reps) 12 Min AMRAP 10-1 Deadlifts [155] Ring Dips then 10-1 T2B Box Jumps [24] 152 reps |
Re: Malik's Log
January 13, 2016
Warm-up Group Stretch Cash In Back Squat (3-3-3-3-3) built up to [210] Metcon Metcon (Time) 15-12-9-6-9-12-15 Pull-Ups Hang Cleans [95] Time: 15:00. |
Re: Malik's Log
January 14, 2016
Warm-up Group Stretch Cash In 6 Min AMRAP (2 Person Team) 150 Meter Row 10 Burpees Partner completes full round then switch Metcon Metcon (Time) 800 Meter Row 100 Double Unders [2x singles] 30 Push-Ups 75 Double Unders 20 Push-Ups 50 Double Unders 10 Push-Ups 25 Double Unders then Accumulate a 2 Min Plank Time: 13:30. |
Re: Malik's Log
January 17, 2016
Group Stretch Did 3 Tabata runs on the airdyne bike. |
Re: Malik's Log
January 18, 2016
Warm-up Group Stretch Metcon Metcon (AMRAP - Reps) 4 Rounds 1 Min Deadlifts [115] 1 Min Sit-Ups 1 Min Calories Assault Bike 1 Min KBS [53] 1 Min Calorie Row 2 Min Rest Reps: 346. |
Re: Malik's Log
January 20, 2016
Warm-up Group Stretch Cash In 6m EMOM Min 1 & 2 - 4 Strict Press [75/85] Min 3 & 4 - 4 Push Press [95/105] Min 5 & 6 - 4 Push Jerks [115/125] Increase weight after each movement Metcon Metcon (Time) 20 Goblet Squats [53] 2 Rounds 7 Shoulder 2 OH [115] 10 DB Snatches [45] 20 Pull Ups 2 Rounds 7 Shoulder 2 OH [115] 10 DB Snatches [45] 20 Goblet Squats [53] Time: 13:53. |
Re: Malik's Log
January 27, 2016
Warm-up Group Stretch Cash In 3000 Meter Row (2 Person Team) Break up the Meters how ever you want Metcon Metcon (Time) 20 Back Squats [115] then 10 Rounds 5 Cal Row 10 Push-Ups 15 Sit-Ups then 20 Back Squats [115] Time: 21:02 |
Re: Malik's Log
January 28, 2016
Warm-up Group Stretch Cash In Shoulder Press (2-2-2-2-2) [110] Metcon Metcon (Time) 5 Rounds 7 Jerks [115] 1 Rope Climb 7 Burpees 1 Rope Climb 7 Air Squats Time: 14:17. |
Re: Malik's Log
February 1, 2016
Warm-up Group Stretch Cash In 8 Min EMOM 1 Clean 1 Clean & Jerk 1 Hang Clean & Jerk [95/95/105/105/115/115/135/135] Metcon Metcon (AMRAP - Reps) 20 Min AMRAP (2 Person Teams) 1 Clean & Jerk [135] 5 Rope Climbs 10 Box Jump Overs [24] 2 Clean & Jerks 5 Rope Climbs 10 Box Jumps Overs 3 Clean & Jerks 5 Rope Climbs 10 Box Jump Overs Add 1 Rep to C&J every round Rope Climbs & Box Jump Over Reps remain the same Reps: 158 |
Re: Malik's Log
February 3, 2016
Warm-up Group Stretch Cash In 10 Min EMOM 5 Squat Cleans (Odd Min) [75/85/95/95/95] 8 C2B Pull-Ups (Even Min) Metcon Metcon (Time) 10 Rounds 5 Burpees 5 Deadlifts [155] 5 Ring Dips 5 Cal Row 5 Wall Balls [20] Time: 25:35. |
Re: Malik's Log
February 9, 2016
Warm-up Group Stretch Cash In 8 Min EMOM 3 Hang Snatches Metcon Metcon (AMRAP - Rounds and Reps) 12 Min AMRAP 3 Pull-Ups 3 Burpees 5 Walls Balls [20] 1 Snatch [95] Rounds and Reps: 9 + 6. |
Re: Malik's Log
February 10, 2016
Warm-up Group Stretch Cash In Back Pause Squats (2-2-2-2-2) 1-2 Second Pause in bottom position [190] Metcon Metcon (Time) 50 Cal Row 40 Deadlifts [135] 30 T2B 20 Back Squats [135] 10 Clean & Jerks [135] Time: 17:13. |
Re: Malik's Log
February 22, 2016
Warm-up Group Stretch Cash In Snatch Grip Push Press (2-2-1-1-1) [115] - felt weak here. Metcon Metcon (Time) 10 Cleans [135] then 30-20-10 Calorie Row Sit-Ups Deadlifts [135] Time: 12:13. |
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