Workouts and Records

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (1938 days ago)
'Roxanne' Burpee and 'Sally' Up and Down (Check In)
Warm Up:
25 jumping jacks
50 feet alternating toe touches
25 jumping jacks
50 feet alternating knee hugs
25 jumping jacks
50 feet alternating figure fours
25 jumping jacks
50 feet alternating quad/hip stretch

Skill:
Burpee for form
Back Squat (high bar) for form

WOD:

(1) Roxanne - play the song Roxanne by The Police. Start with continuous jumping jacks. Every time you hear them sing Roxanne you must do a Burpee. (keep up with your reps, continue with jumping jacks throughout the entire song)

(2) Sally - play the song Sally up/Sally down. The movement is a high bar back squat with 45/25 lbs (RX) 25/15 rx2. Every time they sing Sally down, you go down and hold the squat position until they sing Sally up. You continue this until the end of the song. (keep up with your reps, down hold...up equals one.

Cash out:
3x30 second 3rd world squat hold
06.21.15 BJ/KBS/SIT-UPS/Row (Time)
BJ, KB, Sit-Ups, Run
Time-Rx2
21-15-9
 Box Jump 30/24               Rx2: 24/20
 Kettlebell Swings 70/53     Rx2: 53/35
 Sit-ups

Rest 1 Minute, then...

row 1600m Score is total time (wod, rest, and run)
Programmed: Sun,Jun21,2015
1st15:10 Todd Sun, Jun 21, 2015
2nd15:26Jonathan Sun, Jun 21, 2015
1 Mile Row (Time)
Row 1 Mile (1600 Meters)
Programmed: Wed,Feb5,2014
1st7:47 Debra Wed, Feb 5, 2014
2nd8:06 Julie Thu, Apr 9, 2015
3rd8:08 KaceyAnn Thu, Apr 9, 2015
1st6:05 Tomario Fri, May 23, 2014
2nd6:33 Kevin Thu, Apr 9, 2015
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

Please post your time as MM:SS.
Programmed: Thu,Jan30,2014
1st12:48 KaceyAnn Wed, Sep 2, 2015
1st5:45 Min Mon, May 26, 2014
2nd8:04 Stocks Fri, Mar 27, 2015
3rd8:13 Kevin Wed, Sep 2, 2015
1 Rep Max Bench Press (Weight)
1 Rep Max Bench Press
Programmed: Thu,May15,2014
1st95 Debra Thu, May 15, 2014
2nd65 O`Hagan Thu, May 15, 2014
1.1.2021 (Check In)
Warm-up
2:00 Bike, Row, or Ski Erg

Into…

2 ROUNDS
20 Shoulder Taps
10 Plate Deadlift
10 PLate OH Press

Into…

2 ROUNDS
:10 Ring Support Hold
:10 Bottom of Ring Dip Hold
10 Plate G2O

Skill
Metcon (No Measure)
EMOM x 12 MINUTES
Min 1 - :45 Plank Hold
Min 2 - :45 Diamond Push-Ups
Min 3 - :45 Hollow Rocks

Workout
AMRAP x 14 MINUTES
4-6-8-10-12...etc
Strict Dips
Cal Bike, Row, or Ski Erg
Plate Ground to Overhead (45/25)
Programmed: Fri,Jan1,2021
1.10.2020 (Check In)
Friday

Warm-up
3 ROUNDS
10 Med-ball Squats
10 Alt. Step-Ups
:30 Bike

Into ….

3 ROUNDS
10 Wall-ball Thrusters
5 Box Jumps
1:00 Bike

Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 - 15 Wallballs
MIN 2 - 12 Cal. Bike
MIN 3 - 15 Box Jumps
Programmed: Fri,Jan10,2020
1.10.2022 (Check In)
Monday

Warm-up
EMOM x 7 MINUTES
MIN 1 - :20 Single Unders + :20 Cossack Squats
MIN 2 - :20 Forward Lunges + :20 Reverse Lunges
MIN 3 - :20 Right Leg Single Unders + :20 Left Leg Single Unders
MIN 4 - :40 Inchworms + 10 Shoulder Taps
MIN 5 - :20 Tall Jump Single Unders + :20 Fast Wrist Single Unders
MIN 6 - :20 Box Step-Ups + :20 Box Jumps
MIN 7 - :40 BB Strict Press w/ :01 Pause OH

Strength
Push Press (10-8-6-10-8-6*)
*Build up to a Moderate weight.

Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES
7 Left Single Arm DB Cluster (50/35)*
14 Box Jump Overs (24/20)
7 Right Single Arm DB Cluster
42 Double Unders

*1 Cluster = 1 DB Squat Clean into Thruster.
Programmed: Mon,Jan10,2022
1.11.17 (Check In)
Strength

5 Rounds
 - 5 Back Squats
 - 10 Bicep Curls

Team of 2 Conditioning
 20 Minute AMRAP
   - 10 SDHP
   - 15 Push-ups
   - 20 Cal Row
Programmed: Wed,Jan11,2017
1.11.2021 (Check In)
Monday

Warm-Up
1:00 Cardio Choice

into...

AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice


Full-Body Strength
E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press
16 DB Slides


Full-Body Workout
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Up-Downs*
8/8 Single DB Push Press**

-Rest 1:00-

AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Up-Downs
8/8 Single DB Push Press

*Alternate DB in hands every rep
**Hold DB across chest


Finisher
AMRAP x 5 MINUTES
2-4-6 and so on...
Sit-ups
DB Heel Taps
Programmed: Mon,Jan11,2021
1.11.2022 (Check In)
Tuesday

Warm-up
1:00 Bike

Immediately Into..

AMRAP X 4 MINUTES
4 Inchworm No Push-up
8 Up Downs
8 Step-ups
4 Push-up to Pike

Immediately Into..

1:00 Bike

Strength
Bench Press (8-8-6-6*)

*Build to a Moderate weight. After each set complete 12-15 Slow Arm Haulers.

Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 17 MINUTES
21 Cal Bike
15 DB Bench Press (50/35)
12 Burpee Box Jumps (24/20)

Partner Workout Option
Metcon (AMRAP - Reps)
IN TEAMS OF 2...

AMRAP x 20 MINUTES*
12 Cal Bike
15 DB Bench Press (50/35)

*P1 completes a full round while P2 completes as many Burpee Box Jumps (24/20) as possible. Once P1 is done with a full round they will switch.
Programmed: Tue,Jan11,2022
1.12.2021 (Check In)
Tuesday

Warm-Up
1:00 Cardio Choice

into...

4 SETS (:20 ON / :10 OFF)*
MOVT 1 - Jumping Jacks
MOVT 2 - Up-Downs

*Both movements = 1 Set

Push x Pull Strength
4 SETS
8/8 Single Arm DB Bent Over Row w/ Twist*
8/8 Single Arm DB Arnold Press

*As the DB comes up to torso, athlete rotates torso toward DB


Push x Pull Workout
EMOM x 16 MINUTES
MIN 1 - :45 KB Swings
MIN 2 - :45 Supermans
MIN 3 - :45 Cardio Choice
MIN 4 - :45 Sit-Ups
Programmed: Tue,Jan12,2021
1.12.2022 (Check In)
Wednesday

Warm-up
2 ROUNDS
1:00 Cardio (Athlete’s Choice)
:30 Hollow Hold
20 SLOW Alt. Plank Shoulder Taps
10 Arm Haulers
5 Bodyweight Kang Squats

Into …

2 ROUNDS
8/8 Single Arm Ring Rows
50ft. Bear Crawl*
:15/:15 Single Arm Plank Hold

*Switch to Quad Crawl in 2nd round

Workout
Metcon (No Measure)
3-4 SETS FOR QUALITY
3 Wall Walks
12 DB Arnold Press (Athlete Choice, Moderate)
10/10 Single Arm Ring Rows
15-20 Slow Banded Overhead Tricep Extensions
50' Slow Bear Crawl
50' Slow Reverse Bear Crawl
:30/:30 Single Arm Plank*

-Rest 1:00 b/t Sets-

*Complete all :30 on one side. Switch sides after each full round.

Finisher

4 SETS (:40 ON/ :20 OFF)
MOVT 1 - Single DB Curls
MOVT 2 - Single DB Flutter Kicks

*1 Set = MOVT 1 + MOVT 2 .
Programmed: Wed,Jan12,2022
1.13.17 (Reps-Rx2)
5min AMRAP
 10cals Row
 40 Double-unders (Rx2-80 Singles)

Rest 5min

7min AMRAP
 10cals Row
 10 Push-ups
 40 Double-unders (Rx2-80 Singles)

Rest 5min

9min AMRAP
 10cals Row
 15 Wallball
 10 Push-ups
 40 Double-unders (Rx2-80 Singles)
Programmed: Fri,Jan13,2017
1.13.20 (Check In)
Monday 1/13/2020

Warm-up
2:00 EZ Warm-up on the Bike or Rower…

Into...

2 ROUNDS
:30 Active Deadhang
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats

Into…

2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings

Into..

EMOM x 3 MINUTES
15 Air Squats
10 Burpees

Skill
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

Workout
'TABATA'

8 ROUNDS, :20 ON / :10 OFF
TABATA 1 - Russian KB Swing (35/26)
TABATA 2 - Air Squat
TABATA 3 - Toes to Bar or Reverse Crunch
TABATA 4 - Plate GTOH (45/25)

-1:00 Rest b/t Tabatas-
Programmed: Mon,Jan13,2020
1.13.2022 (Check In)
Thursday

Warm-Up
2:00 Cardio Choice

into...

AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees

Push x Pull Strength

4 SETS FOR MAX REPS
1:00 Super Slow DB Deficit Push-Ups*
:30 Single Arm Upright Row (R) / :30 Single Arm Upright Row (L)

-Rest :30 b/t Sets-

*Slow on the way up and the way down

Push x Pull Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Goblet Squats

-Rest 1:00-

AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Push Press
Programmed: Thu,Jan13,2022
1.14.19 (Check In)
Warm-up
5 Rounds of: (NFT)
5 Sit-ups
10 Push-ups
15 Air Squats

METCON
15 min AMRAP
10 Handstand Push-ups
150 Single Jump Rope
10 'V' Sit-ups
20 Box Jumps
Programmed: Mon,Jan14,2019
1.14.20 (Check In)
Tuesday

Warm-up
1 ROUND
20 Lunges
10 DB Deadlift
5 Inch Worm + Push-up

1 ROUND
16 Goblet Lunges
10 DB Bicep Curls
5 Push-up to Down Dog

1 ROUND
12 Alt. SA DB OH Lunge
10 DB Hang Power Clean
5 Hand Release Push-ups

Strength
Metcon (Weight)
3 SETS
10/10 Standing Landmine Press or 10/10 Single Arm DB Split Press


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
10 Hand Release Push-ups
12 DB Hang Power Clean (40/25)|(25/15)
100' SA DB Overhead Lunge (50' each arm)
Programmed: Tue,Jan14,2020
1.14.2021 (Check In)
Thursday

Warm-Up
1:00 Cardio Choice

into...

AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats


Push x Pull Strength
Metcon (Weight)
4 SETS
8/8 DB Suitcase Split Squats
8 DB Devil's Press

Push x Pull Workout
Metcon (AMRAP - Reps)
EMOM x 15 MINUTES
MIN 1 - :50 DB Sumo Deadlift High-Pull
MIN 2 - :50 DB Push Press
MIN 3 - :50 Mountain Climbers
Programmed: Thu,Jan14,2021
1.14.2022 (Check In)
Friday

Warm-up
2 Sets
250m Row
5/5 Cossack Squats
:20 Goblet Squat Hold

Into

2 Sets
400m Row (hard)
10 Groiners + Twist
10 Goblet Squats

Strength
Back Squat (10-8-6-10-8-6*)
*Build up to a Moderate weight.


Workout
Metcon (Time)
5 ROUNDS FOR TIME
6 Back Squats (155/105)*
250m Row

*Bar comes from the floor.
Programmed: Fri,Jan14,2022