Deads, and other mean stuff...

Buy in:
5X
5 Bulgarian split squats each leg
2:00 triangle pose
2:00 hamstring flossing
1:00 cobra pose

Strength:
Deadlift 2 sets of 135X10 you can break between sets if needed

Two sets of 10.

Wod:
4X
400 m run
12 Bulgarian Split Squats each leg

Ow: 14:02

Skill:
30 Handstand rocks each arm

Did 10 with back to wall (where I kicked up to standard hspu position) and 20 where I was facing the wall (wall walk position).

The first 10 were more like hand off ground by one milimeter and the others were chest touches.

Did that to increase difficulty.

Cash out:
5X
2:00 Hollywood pose
1:00 pigeon pose
1:00 happy baby
1:00 samson stretch

Friday Rest

Rest Day

Shoulder press; one sided bear...

Buy in:
Accumulate 15 minutes on a lacrosse ball digging in areas of your choice then
1X
1:00 happy baby
1:00 triangle pose
1:00 cobra pose
1:00 barbell tricep mash

Strength:
Emom for 6 minutes
Shoulder press 85X2

Wod:
Amrap in 9 minutes
3 one arm dumbbell deadlifts
3 one arm dumbbell hang power cleans
3 one arm dumbbell front squats
3 one arm dumbbell any way overheads

Six rounds plus R arm, 7 rounds in 9:30

Use a 35# dumbbell, this wod is meant to be short and heavy, count a
round after both arms have gone through the complex a full time.

Skill:
2X
Max L sit, each round subtract the number of seconds your hold was
from 30 and do the remaining number in repetitions of knees to elbows
(eg. 14 second hold= 16 knees to elbows)

did 25/5 and 20/10

Cash out:
4X
1:00 barbell tricep mash
2:00 foam rolling area of choice
1:00 happy baby

Didn't get to the bold stuff as I got up at 5 to do this today and had to get to work (we're having a company dinner after work and didn't want to miss the wod)

Squats, ring rows....rowing...

Wednesday-

Buy in:
3X
1:00 pigeon pose
1:00 happy baby
10 good mornings 65# barbell
1:00 triangle pose

Strength:

Backsquat 160X3

Wod:
3 rounds
500 m row
15 elevated ring rows

12:50..wow, the ring rows were a SLOG....the rows were each under 2 min....

Skill:
5X (Work ran late so I cut this to 3 rounds)

Max plank hold

in seconds: 70, 66, 72

Do one round of cash out in between each plank hold

Cash out:
5X
1:00 triangle pose
1:00 lacrosse ball in lats
1:00 lacrosse ball in glutes

Danny, and some other stuff..

Tuesday-

Buy in:
4X
1:00 Triangle pose
1:00 Pigeon pose
1:00 happy baby
1:00 cobra pose

Wod:
“Danny”
Amrap in 20 minutes
100 m run
10 thrusters 65# Barbell
10 Burpees

6 rounds +100 m...wow, nowhere to hide in that one. And I was still slow...

Skill:
25 Bulgarian split squats each leg

Cash out:
3X
1:00 hamstring flossing
2:00 triangle pose
1:00 happy baby

Monday-Rest

rest

Saturday, Deads and stuff...

Saturday-

Buy in:
5X
1:00 happy baby
1:00 pigeon pose
5 good mornings 25# plate to chest
3 Bulgarian split squats each leg
2:00 triangle pose

Strength:
Deadlift 2 sets of 130X10 you can break between sets if needed

Two sets of 10, no issues as far as I can see. I think the video shows me lifting hips to fast on rep one, then good after that...but I guess that's the issue...

Wod:
5 rounds
15 hang squat cleans 25# dumbbells
10 thrusters
5 second overhead hold with dumbbells

13:42

Skill:
10 freestanding handstand attempts

Oh haha....up....down...up...down...x10

Cash out:
5X
2:00 samson stretch
2:00 happy baby stretch
2:00 triangle pose
2:00 birds of paradise

Sunday unexpected rest

rest

Ring row row row your goat...

Thursday-

Buy in:
5X
2:00 happy baby stretch
1:00 pigeon pose
1:00 hollywood stretch
2:00 triangle pose
10 PVC passthroughs

Strength:
Emom for 10 minutes
Shoulder press 85X1

All went up fast.

Wod:
Amrap in 20 min
10 elevated ring rows
5 handstand rocks each arm

Elevated ring rows: Feet elevated on a 20”-24” box, body planked, rings about 1.5 feet higher than box, strict pulls until chin is above rings.

Oh, HA! 9 Rounds, + 5 ring rows.

This was an exercise in oh, I don't know...failure, both character and muscularly? Ha!

Skill:
Tabata bar holds 8 rounds

Made all of them. A little less hard than last time...probably because I didn't do cleans right before hand...

Cash out:
Spend 30 minutes on a lacrosse ball digging in old injuries and new problem areas.

Really Keegan? Really?

Wednesday-

Buy in:
3X
1:00 happy baby stretch
1:00 hamstring flossing
10 Bulgarian split squats each leg
10 good mornings 25# plate to chest

Strength:

Backsquat 140X5

Wod:
400 m lunge for time.
Rest 2:00
200 m lunge for time

Oh happy happy joy joy

23:37 with the rest...It was Da Crippler preceded by squats followed by the da crippler jr...

Skill:
25 handstand rocks each side

Cash out:
4X
2:00 happy baby stretch
2:00 foam roll hammies and calves
2:00 pigeon pose

What? What? Burpee toes to bar? What?

Tuesday-Got home late, had some time constraints, chopped off a round of buy in/cash out

Buy in:
5X (4x)
1:00 Hamstring flossing
1:00 Pigeon pose
1:00 tricep mash with barbell
1:00 rumble roll back and lats

Wod:
Amrap in 12 minutes
10 burpee toes to bar
10 power snatches 75# barbell

WTH? 2 rounds 9 bttb....

My garage isn't set up well for this (due to where the pullup bar is...) so I did ceiling touch burpee (it's a burpee with a 6" jump) and then a ttb. Just wasn't feeling it, should have cycled through faster. If I come across this again, I will.

And power snatches are the evil.

Skill:
5X
Max L sit hold
20 sit ups

9/9/14 (what?)/9/8

Cash out:
5X (4x)
1:00 triangle pose
1:00 samson stretch
1:00 hollywood stretch

Monday-Rest

rest

Unscheduled Rest Day

Argh. Just happened. Had other duties to attend do and couldn't get it to work out.

Am going to hit a couple quick things and some mobility just so I can say SOMETHING happened.

Running....ouch.

Buy in:
5X
1:00 Triangle pose
1:00 hollywood stretch
1:00 cobra pose
1:00 pigeon pose
1:00 barbell tricep mash
1:00 Samson stretch

Strength:
Deadlift 125X10

One Set

Wod:
5 rounds
400 m run
200 m sprint
rest 1:30 between rounds

19:40 Total with rests

2:33/2:34/2:28 (ooh, lookin' strong! Negative splits!)/2:42! WTF?/ 2:30!

Man, you run a lot slower when you weigh 15lbs more...and don't run...

Skill:
30 handstand rocks each side

Cash out:
3X
2:00 foam roll calves
2:00 rumble roll calves
2:00 pigeon pose
2:00 triangle pose

Friday Rest

Rest Day

Shoulder press, manmakers

Buy in:
3X
2:00 barbell tricep mash
2:00 lacrosse ball in traps
2:00 rumble roll lats
2:00 happy baby
1:00 pigeon pose

Strength:
Emom for 6 minutes
Shoulder press 75 X 2

No failures, all up fast.

Wod:
15 push ups on dumbbells
3 man makers
15 dumbbell rows each side from plank position
3 man makers
15 deadlifts
3 man makers
15 hang power cleans
3 man makers
15 push press with dumbbells

20# Dumbbells for this WOD.

Wow...deconstructed manmakers.

8:19...but: I had to go with 25lb dumbbells since I forgot I'd need 20's and didn't pick any up.

THEN I got through the first set of 3 manmakers and realized I didn't do the rows...so I did an extra set.



Skill:

Tabatta hangs from the pull up bar full 8 rds

Got all 8 rounds...rounds 6-7-8 were rather painful..

Cash out:
3X
2:00 triangle pose
2:00 pigeon pose
2:00 happy baby

Squats and Ring Dips

Wednesday-

Buy in:
5X
1:00 Hollywood stretch
1:00 pigeon pose
1:00 birds of paradise
1:00 hamstring flossing
1:00 cobra pose
1:00 Samson stretch

Strength:

Backsquat 155X3

Wod:
7 Rounds
25 squats
5 ring dips

6:48, all ring dips unbroken...squats painful

Skill:
5X
Max L sit, each round subtract the number of seconds your hold was from 30 and do the remaining number in repetitions of sit-ups. (eg. 14 second hold= 16 sit-ups)

Cash out:
Accumulate 20 Minutes on a lacrosse ball in area of your choice

Handstand Rocks and Hang Squat Cleans

Buy in:
4X
2:00 happy baby stretch
2:00 pigeon pose
2:00 triangle pose
10 Good mornings 25# plate to chest

Wod:
Amrap in 15 minutes
10 handstand rocks each side
5 hang squat cleans 75# barbell

7 rounds plus 3 cleans, 8 rounds in 15:10ish

All but one round of the Handstand Rocks were unbroken and that was just some dumb pity party

Skill:
Accumulate 4:00 in a plank hold either from the elbows or hands, you may switch positions while the clock is ticking.

Broke about 5 times...

Cash out:
4X
2:00 lacrosse ball on glutes
2:00 hamstring flossing
2:00 lacrosse ball in calves

Monday-Rest

Rest

Swimming...way too much breath holding....

Sunday-

Buy in:
5x
1:00 traingle pose
2:00 tricep mash
1:00 cobra pose
2:00 hollywood stretch
10 Bulgarian split squats each leg.



Wod:
3 rounds
max breath hold underwater
10 muscle ups on the edge of the pool (yes you will go underwater for a portion of this movement.)
swim 1 lap

5:41

Skill:
25 handstand rocks each side

One set...that was hard....

Cash out:
Accumulate 15 minutes on a lacrosse ball digging in old injuries and new juicy spots then
Accumulate 15 minutes on a foam roller using the same tactic.

Manmakers and box jumps...oh my...

Saturday-
Buy in:
4X
1:00 happy baby stretch
1:00 cobra pose
1:00 hollywood stretch
10 good mornings 25# plate to chest
100 m run

Strength:
Deadlift 120X10


Straight Set.

Wod:

Amrap in 20 minutes
10 manmakers 25# dumbbells
20 box jumps 24”

Manmakers consist of a pushup with hands gripping the dumbbells, row right dumbbell to chest while maintaining a plank, row left dumbbell to chest while maintaining a plank, clean the dumbbells, anyway overhead with the dumbbells.

Holy Crap...3 rounds plus 2 manmakers...ugh...

Skill:
½ tabatta sit ups.
Then 3X
10 monkey hangs
10 toes to bar

Cash out:
2X
1:00 hollywood stretch
1:00 Cobra pose
1:00 triangle pose
10 minutes foam roller on area of your choice.

Shoulder press, push press

Thursday-

Buy in:
5X
1:00 barbell tricep mash
1:00 rumble roll back
1:00 triangle pose
1:00 hollywood stretch
1:00 rumble roll hamstrings
10 Bulgarian split squats each leg

Strength:
Emom (every minute on the minute)
Shoulder press 75 X 1 for 10 minutes

Went fine.

Wod:

Until 150 reps are completed
Max push press 65# barbell keep a running total of these reps.
Every time the bar is put down you must complete 1 round of “Cindy”
5 pull-ups
10 pushups
15 squats

26:59...8 rounds of Cindy...wow, suckotopia...

Skill:
2:00 max double unders

24....7 more than last time....

Cash out:
Accumulate 30 Min on a foam roller or rumble roller looking for old injuries and new juicy spots.

After yesterday's gluteus max workout my butt hurt worse than my second day in prison...

Lunge, sprint, power clean

Wednesday-

Buy in:
3X
2:00 Hamstring flossing
2:00 Happy baby stretch
2:00 hollywood stretch
10 Bulgarian split squats each leg

Strength:
Backsquat 150X3

Wod:

5 Rounds
50m lunge
50m sprint
10 power cleans 75# barbell

Oh the Humanity!!

18:05

The glutes, the glutes, the glutes are on fire...we don't need no water.....

Skill:
25 Handstand rocks each side (all chest touches)

Cash out:
10 good mornings 25# plate to chest
5:00 lacrosse ball in glutes
5:00 foam roll hamstrings and glutes

thrusters and DUs oh my...

Tuesday-

Buy in:
4X
10 Bulgarian split squats each leg
1:00 Happy baby stretch
1:00 pigeon pose
1:00 rumble roll on IT band

Wod:

4X
Amrap in 4 minutes

5 Thrusters 30# Dumbbells (Didn't have 30s, so went with the 25s...so that I could waste...spend more time on the DUs)
10 Double Unders
Rest 2:00

13 Rounds, 5 thrusters, 2 DU

Skill:
10x
Max L sit hold

low 8 seconds, high 15, most just over 10

Cash out:
Accumulate 20 minutes on a lacrosse ball digging in your hamstrings and glutes
Then 10 minutes foam rolling over the spots worked on

Monday-Rest

Rest Day

Mile o' Misery...

Sunday-

Buy in:
3X
1:00 happy baby
1:00 pigeon pose

Accumulate 15 minutes on the foam roller and rumble roller looking for old problem areas and new ones. Then accumulate 15 min on a lacrosse ball using the same tactic. While doing this please be sure to focus on the calves as well.

Wod:
Run 1 mile.
Every minute on the minute do 5 burpees, you have the rest of that minute to get as far as you can before having to do the burpees again.

Okay...11:50...55 burpees

I may have done this wrong and not started with my 5 burpees but it worked out the same. I did the burpees at the minute and by the time I realized I might have done it wrong, I wasn't starting over.

That thing gave me Fran Cough....ugh..

Cash out:
4X
1:00 samson stretch
1:00 pigeon pose
1:00 happy baby
1:00 cobra pose
1:00 triangle pose

Skill:
3X
attempt a Handstand push up.
Use a target- go half way- slightly bend your arm and call it good? Its up to you, but go upside down and attempt to touch your head and press back up.

Okay, did two 15lb bumpers and an abmat: 5" Pretty easy

One bumper and and an abmat: 4" got it barely,

Abmat only (2.5"?) no go....

Situps, upside down, planks

Saturday-

Buy in:
3X
1:00 happy baby
1:00 pigeon pose
1:00 hamstring flossing
1:00 foam roll lats
1:00 tricep mash

Strength:

Deadlift 115X10
You can break between reps if needed.

Went fine. All reps, unbroken.

Wod:

25 sit ups
Tabatta plank hold
50 sit ups
Tabatta handstand hold
50 sit ups
Tabatta plank hod
25 sit ups

Full eight round tabatta’s

21:03

Didn't break any of the plank rounds...the tabata handstand rounds...near the end I was falling off the wall to avoid breaking my neck a couple times.....

Cash out:
3X
1:00 tricep mash
1:00 cobra pose

Skill:
10 Bulgarian split squats each leg.
Focus on getting your lead leg as far as possible from the box and sitting back on the hamstring so the shin is vertical.

These kinda light up the backside...

Rest day

Scheduled Rest

Toes to Bar and Handstand Rocks

Thursday-

Buy in:
5x
1:00 tricep mash
1:00 hollywood stretch
1:00 pigeon pose
1:00 triangle pose
1:00 happy baby

Strength:
Find a five rep max Shoulder Press, focus on locking down your midsection.

105..may have to go to the tape...

Wod:

5 rounds
10 toes to bar
15 handstand rocks

9:36

That was weird and hard...that's what she said...

Skill:
2:00 max double unders.
Whenever you break get right back on it, this should be a sprint and an attempt to get as many as you possibly can however aggravating they may be!

17..yay