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Helen- Great job on the Pull-ups!!! and getting 19.5 done. So many people in our box thought that was one of the tuffest workout they'd ever done. I plan to do again in the future>

3.25.2019 MONDAY
WU- 3ROUNDS
ROW 250M
10 HR PUSH-UPS
15 SIT-UPS
10 AIR-SQUATS

Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
MADE IT TO 145LB GETTING BETTER.....

WOD:
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.
…can you get 80 reps in the 5 minutes?
44 WAS HOPING TO HIT 50.... NEXT TIME!!

Wod #2

Every 2 minutes, for 12 minutes (2 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds
GOT 'ER DONE.......:D

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2 TGUs each arm 35, 44, 53, 62, 70#
20 Kettlebell Swings 35, 44, 53, 62, 70#
5 rounds

Hip Mobility Drills

Rice Bucket Routine

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3.26.2019 Tuesday
WU: RUN 400M then 2 Rouds
10 Banded good Morning
10 PVC Pass-thru's
10 OVH Squats w/PVC
10 Good Morning.

3-Position Power Snatch
high hang, hang, ground
On the 2:00 x 6 Sets:
Set #1 - 60%
Set #2 - 64%
Set #3 - 68%
Rest 4 Minutes
Set #4 - 60%
Set #5 - 64%
Set #6 - 68%
All percentages based off estimated current 1RM Power Snatch
Keep it light, focus on form and speed.
55-75LB

WOD:
"Inner Tube"
22-18-14-10:
DB Snatches (50/35)
Toes 2 Bar
Burpees
16:34 Scaled it 35lb DB. Did sets of 22-14-14-14

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Great Stuff Guys!!

[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
4,2,1,3 Pullups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Overhead Squat : 5-3-3-1-1-1 :
45 lbs (10), 65 lbs (5), 75 lbs (3), 95 lbs (3), 115 lbs (1), 135 lbs (1), and 145 lbs (1)

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

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Nice work on the OVH Squats Bill!!

3.27.2019 Wednesday
WU: Bike 15 Calories then 2 Rounds
10 banded pass-thrus
few Wall balls.....
10 cradle-rocks

warm-up with a few Deadlifts

WOD:
"Dead Broke"
On the 0:00, Part #1:
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs
Rest 5:00
On the 10:00, Part #2:
In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs
Rest 5:00
On the 20:00, Part #3:
In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs
Rx Box - 24"/20"
Rx + (225/155) (265/185) (315/220)

101 went light . 135, 165 & 185lb. Seems my right shoulder did not like heavy weight even doing DL..... I listened to my body for a change....

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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#
10 pronators
3 rounds

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 –Goblet Squat x 10 reps
Station 2 – Hanging Med-Ball Hamstring Curls x 8 reps 20#
Station 3 – Single-Arm Floor Press (Left) x 10 reps 53#
Station 4 – Single-Arm Floor Press (Right) x 10 reps 53#

Rogue Echo Bike
27-21-15-9 calories
4-3-2-1 laps on sloper campus board
12:50

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Thanks Patrick! Be careful about that shoulder. Sometimes, desecration is the better part of valor!

[B]WU:[/B]
1 Mi run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 Air Squats
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
5 rounds of:
Walking Lunge, 30 ft
15 Strict Pull-ups
30 Push-ups

13:54

[I]This went pretty well. I was able to do the walking lunges pretty good. It took me a little under 3 min a round. Though the last rounds were sloppier than I would have liked.[/I]

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

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3.28.2019 Thursday
Shoulder routine
WU:
Row 250M
.30 handstand hold
100 SU / 50 DU
Bike 500M

5Min Practice Hand-Stand walk
I tried......

5 x 3 Strict Press
3@ 65lb, 2@ 75lb

WOD:
5 rounds for time of:
Lunge 30 feet
15 pull-ups
30 push-ups
15:58 scaled it to 20 Push-Ups

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Patrick-Is this a new shoulder routine you're trying. I'm curious about the specifics.

Yesterday
Bouldered at Rock Mill with Jeff and Beth.

Today 3/31/19
A.
Three sets of:
Sumo Deadlift x 8 reps 185#
Rest 45 seconds
Single-Arm KB Shoulder Press x 8 reps each arm 35#
Rest 45 seconds
Ab Wheel Roll Outs x 10 reps
Rest 45 seconds

Rogue Echo Bike
Sprint for 20 calories, rest two minutes, repeat 5 times.
1. 60 rpm, 1:48
2. 65 rpm, 1:23
3. 70 rpm, 1:10
4. 65 rpm, 1:23
5. 70 rpm, 1:10

Practiced a few cartwheels.

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Hey Tim- I'm doing the crossoversymmetry system.
I have been doing it for about a year now. it has really helped me with my shoulders. Its band work, [url]https://crossoversymmetry.com/[/url]

3/29/2019 Friday

Warm up for the workout, practice cycling the barbell at the weight you plan on using.
Power-Clean
Front SQ
Push Jerk

1 x 1 Power Clean 1 Rep Max
Work up to a Max Power Clean
75-155lb fail at 160lb.... mental fail...:mad:


WOD:
"Macho Mile"
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks
This one was good but tuff
16:48 . 85lb