3 Wise Men
"Jeremy" 4 min AMRAP
5 hang squat snatch 125
10 burpee over bar
2 - Told myself if I got 125 hang snatch in the warm up I would try the WOD at Rx+. I got it, which was a PR hang snatch, and then proceeded to get it only twice more in the WOD. Fatigue just ate at me after a few reps. Still happy with the PR though!
"Ben" 4 min AMRAP
10 power cleans 125
20 pull ups
1+19 - power clean singles, pull ups 5's in the first round, then 3, 3, 3
"Beau" 4 min AMRAP
15 box jump overs 20"
30 wall balls 14# to 9'
1+31
Showing posts with label box jump over. Show all posts
Showing posts with label box jump over. Show all posts
Wednesday, November 11, 2015
Monday, January 26, 2015
january 26, 2015
Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95% 180
B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95% 155
C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Goal loading per set (by %):
*Set 1 – 70-75% 110
*Set 2 – 75-80% 120
*Set 3 – 80-85% 125
*Set 4 – 85+% 135
D.
Three sets for times of:
10 Hang Squat Cleans (155/105 lbs)
15 Chest-to-Bar Pull-Ups Mod to 5 pull ups (ripped hand)
20 Box Jump-Overs (24″/20″)
Rest 2 minutes Didn't see this, did all straight through. Moved the pull ups to in front of the hang cleans. 15:01
Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Six sets of: Run 200 Meters @ 75-80% Run 400 Meters @ 85-90% Walk 200 Meters
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95% 180
B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95% 155
C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Goal loading per set (by %):
*Set 1 – 70-75% 110
*Set 2 – 75-80% 120
*Set 3 – 80-85% 125
*Set 4 – 85+% 135
D.
Three sets for times of:
10 Hang Squat Cleans (155/105 lbs)
15 Chest-to-Bar Pull-Ups Mod to 5 pull ups (ripped hand)
20 Box Jump-Overs (24″/20″)
Rest 2 minutes Didn't see this, did all straight through. Moved the pull ups to in front of the hang cleans. 15:01
Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Six sets of: Run 200 Meters @ 75-80% Run 400 Meters @ 85-90% Walk 200 Meters
Wednesday, January 21, 2015
january 21, 2015 (hallie's bday!)
Workout of the Day
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM 125
*Set 2 – 10 reps @ 60% 150
*Set 3 – 10 reps @ 70% 180
*Set 4 – 8 reps @ 75% 190
*Set 5 – 6 reps @ 80% 205
Rest 2-3 minutes between sets.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM 125
*Set 2 – 10 reps @ 60% 150
*Set 3 – 10 reps @ 70% 180
*Set 4 – 8 reps @ 75% 190
*Set 5 – 6 reps @ 80% 205
Rest 2-3 minutes between sets.
B.
For time:
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (155/105 lbs)
10 Power Cleans (205/125 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups Burpee pull ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats
For time:
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (155/105 lbs)
10 Power Cleans (205/125 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups Burpee pull ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats
Last week we had some fun with the Kill Cliff ECC’s first event. This week I think you’ll have fun with a variation of the third event. In order to save you from having to use three barbells or switch weights on and off the barbell more than once, I have charitably adjusted the thruster weight to 155/105 lbs – the same as the Overhead Squat. I hope you will appreciate this gesture.
21:59
C.
Rest until relatively well-recovered, and then…
Three sets for max calories:
90 seconds of Assault Bike
Rest 3 minutes
These must be full effort sprints! If you don’t have an assault bike, you can use an airdyne or Concept 2.
Rest until relatively well-recovered, and then…
Three sets for max calories:
90 seconds of Assault Bike
Rest 3 minutes
These must be full effort sprints! If you don’t have an assault bike, you can use an airdyne or Concept 2.
No time
D.
Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
GHD Hip Extension with Arms in “Y” Overhead x 10 reps @ 2012
Rest 45 seconds
Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
GHD Hip Extension with Arms in “Y” Overhead x 10 reps @ 2012
Rest 45 seconds
No time
Tuesday, December 30, 2014
december 30, 2014 (invictus skills & conditioning transition week)
**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!
Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121 Crossover symmetry, purple bands Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps Bodyweight, two pull ups each round except the last. These were particularly difficult.
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps Did two negatives, then two seated DB press. The negatives sucked.
Minute 4 – L-Sit x 30-40 seconds Tuck hold, one leg out on the last set. 10 sec
B.
Three sets of:
Tall Jerks x 3 reps 45#, unsteady at first.
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Use Jerk Blocks if possible.
Rest as needed
65 x 4/85 x 4/105 x 4/125 x 4/135 x 2 (fail on third)/135 x 3 *These were actually good. I'm getting more and more comfortable punching my head through and landing hard. Using blocks is great on that last rep.
C.
Three sets of:
Row 1000 Meters 500 all rounds
30 Box Jump-Overs (24″/20″) 1-6 jump and step down, 7-30 complete jump over each round.
20 Deadlifts (225/155 lbs) singles
20 Strict Pull-Ups 30# seated DB press 10/12/13
Rest 4 minutes
These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.
I changed this up a little. Made it a 500m row because my hip flexors were killing me, and changed the strict pull ups to seated DB press because I need that shoulder work. I also gave myself a 9-minute cap. Kept this at an 80%, constant effort.
D. Accessory work.
Handstand walk, butterfly pull up
Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121 Crossover symmetry, purple bands Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps Bodyweight, two pull ups each round except the last. These were particularly difficult.
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps Did two negatives, then two seated DB press. The negatives sucked.
Minute 4 – L-Sit x 30-40 seconds Tuck hold, one leg out on the last set. 10 sec
B.
Three sets of:
Tall Jerks x 3 reps 45#, unsteady at first.
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Use Jerk Blocks if possible.
Rest as needed
65 x 4/85 x 4/105 x 4/125 x 4/135 x 2 (fail on third)/135 x 3 *These were actually good. I'm getting more and more comfortable punching my head through and landing hard. Using blocks is great on that last rep.
C.
Three sets of:
Row 1000 Meters 500 all rounds
30 Box Jump-Overs (24″/20″) 1-6 jump and step down, 7-30 complete jump over each round.
20 Deadlifts (225/155 lbs) singles
20 Strict Pull-Ups 30# seated DB press 10/12/13
Rest 4 minutes
These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.
I changed this up a little. Made it a 500m row because my hip flexors were killing me, and changed the strict pull ups to seated DB press because I need that shoulder work. I also gave myself a 9-minute cap. Kept this at an 80%, constant effort.
D. Accessory work.
Handstand walk, butterfly pull up
Tuesday, November 11, 2014
november 11, 2014 (whole30)
Workout of the Day
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
40, 45, 55, 60, 65F, terminated because I failed twice at 65 in the same 90 seconds.
and then…
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position 86 (85)
*Sets 3-4 – 80% with a 2-3 second pause in receiving position 93
*Sets 5-6 – 85% 97 still paused
*Sets 7-8 – 90% 103 didn't pause set 7, but did pause set 8
Need to work on keeping the bar closer to my body. This is a priority.
B.
Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell
2 rounds
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups
1 + 13
Rest 2 minutes, and then…
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)
1 + 33
C.
Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Chinese Planks x 60 seconds
Rest as needed
Did not do this for time's sake. Perhaps move to tomorrow?
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
40, 45, 55, 60, 65F, terminated because I failed twice at 65 in the same 90 seconds.
and then…
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position 86 (85)
*Sets 3-4 – 80% with a 2-3 second pause in receiving position 93
*Sets 5-6 – 85% 97 still paused
*Sets 7-8 – 90% 103 didn't pause set 7, but did pause set 8
Need to work on keeping the bar closer to my body. This is a priority.
B.
Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell
2 rounds
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups
1 + 13
Rest 2 minutes, and then…
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)
1 + 33
C.
Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Chinese Planks x 60 seconds
Rest as needed
Did not do this for time's sake. Perhaps move to tomorrow?
Tuesday, October 28, 2014
october 28, 2014
A.
Front Squat
*Set 1 – 3 reps @ 85-90% 170
*Set 2 – 2 reps @ 90-95% 180
*Set 3 – 1 rep @ 95-102% 190
*Set 4 – 3 reps @ 90-95% 180
*Set 5 – 2 reps @ 95-102% 190, Fail second rep
*Set 6 – 1 rep @ 105+% 210, Fail
Rest 2 minutes between sets
Front Squat
*Set 1 – 3 reps @ 85-90% 170
*Set 2 – 2 reps @ 90-95% 180
*Set 3 – 1 rep @ 95-102% 190
*Set 4 – 3 reps @ 90-95% 180
*Set 5 – 2 reps @ 95-102% 190, Fail second rep
*Set 6 – 1 rep @ 105+% 210, Fail
Rest 2 minutes between sets
Work from the 1-RM established before September 22, even if you hit a new PR last week.
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75% 122-131 (125)
*Sets 3-4 – 75-80% 131-140 (135)
*Sets 5-6 – 80-85% 140-148 (145)
*Sets 7-8 – 85-90% 148-157 (155)
*Sets 9-10 – 90-95% 157-166 (165) Failed both sets, just not a good day
C.
Every 3 minutes, for 24 minutes (8 sets):
Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)
Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.
This was terrible! I did 2 sets, then took a break for 3 minutes (1 set), 2 sets, 1 rest set, 2 sets, 1 rest set, 2 sets. Did all of the reps at 125#.
This was terrible! I did 2 sets, then took a break for 3 minutes (1 set), 2 sets, 1 rest set, 2 sets, 1 rest set, 2 sets. Did all of the reps at 125#.
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