9:30am
Strength:
RP db strict press - 3 x 6(/6/4/3/2) (#25, #35, #45)
ME machine dips - 3 x 3 (bw-#150, bw-#120, bw-#90)
DE incline press - 8 x 2 (#135)
Yoga: 'class'
time = 1 hour
4pm
Strength:
high cable flyes - 4 x 12 (#10)
low reverse cable raises - 3 x 12 (#10)
low cable flyes - 3 x 12 (#7.5)
high reverse cable raises - 3 x 12 (#10)
Metcon: 'triplet'
10 rounds for time:
5 push ups
5 box jumps 24"
10 db swings #30
time = 9:33
6pm
run:
distance = 2.15 miles
time = 24:00
100 day push up challenge: Day 99 (4950 total)
Showing posts with label metcon. Show all posts
Showing posts with label metcon. Show all posts
11/24 WOD
11:30am
Strength
ME chin ups - 1x3, 1x2, 3x1 (bw-#150, bw-#120, bw-#90, bw-#50, bw-#30)
DB press - 3 x 12 (#20, #25, #30)
preacher curls - 3 x 12,10,8 (#45, #55, #60)
Metcon
10 rounds for time:
150m row
5 box jumps 24"
5 pushups
time = 12:57
100 day push up challenge: Day 90 (4095 total)
weight = 233 (gym scale)
Strength
ME chin ups - 1x3, 1x2, 3x1 (bw-#150, bw-#120, bw-#90, bw-#50, bw-#30)
DB press - 3 x 12 (#20, #25, #30)
preacher curls - 3 x 12,10,8 (#45, #55, #60)
Metcon
10 rounds for time:
150m row
5 box jumps 24"
5 pushups
time = 12:57
100 day push up challenge: Day 90 (4095 total)
weight = 233 (gym scale)
11/16 Hybrid (mysac)
9am
Strength
ME chin ups - 3 x 3 (bw-#150, bw-#120, bw-#90, bw-#60*) *1 rep
DE hang power cleans - 8 x 2 (#135)
RP DB rows - (3x6) 1x6/3/2 (#50, #70, #85, #100)
lat pulldown machine (naut) - 3 x 12 (#60, #85, #110)
Lumber Jacks alternating - 3 x 20 (#60, #80, #100)
hammer curls - 3 x 16 (#22.5, #20, #17.5)
Metcon
7 rounds for time:
150m row
5 box jumps 24"
10 pushups
10 KB swing (1 pood)
time = 15:51
100 day push up challenge: Day 82 (3403 total)
weight = 238.5 (gym scale)
Strength
ME chin ups - 3 x 3 (bw-#150, bw-#120, bw-#90, bw-#60*) *1 rep
DE hang power cleans - 8 x 2 (#135)
RP DB rows - (3x6) 1x6/3/2 (#50, #70, #85, #100)
lat pulldown machine (naut) - 3 x 12 (#60, #85, #110)
Lumber Jacks alternating - 3 x 20 (#60, #80, #100)
hammer curls - 3 x 16 (#22.5, #20, #17.5)
Metcon
7 rounds for time:
150m row
5 box jumps 24"
10 pushups
10 KB swing (1 pood)
time = 15:51
100 day push up challenge: Day 82 (3403 total)
weight = 238.5 (gym scale)
10/24 WOD
5am
Strength
Lumber Jacks alternating - 3 x 20 (#60, #80, #100)
DE back squats - 8 x 2 (#135)
overhead rope cable extensions - 3 x 10 (#50, #60, #70)
rope cable curls - 3 x 10 (#50, #55, #60)
Metcon
5 rounds for time:
3 hang power cleans #95
5 pushups
7 air squats
time = 3:42
100 day push up challenge: Day 59 (1770 total)
weight = 247 (gym scale)
Strength
Lumber Jacks alternating - 3 x 20 (#60, #80, #100)
DE back squats - 8 x 2 (#135)
overhead rope cable extensions - 3 x 10 (#50, #60, #70)
rope cable curls - 3 x 10 (#50, #55, #60)
Metcon
5 rounds for time:
3 hang power cleans #95
5 pushups
7 air squats
time = 3:42
100 day push up challenge: Day 59 (1770 total)
weight = 247 (gym scale)
10/20 WOD
9am
Strength
ME strict press - 3 x 3 (#95, #115, #135)
Metcon
10 rounds for time:
5 db swings #25
5 box jumps 12"
5 pushups
10 air squats
time = 13:02.6
100 day push up challenge: Day 55 (1540 total)
Strength
ME strict press - 3 x 3 (#95, #115, #135)
Metcon
10 rounds for time:
5 db swings #25
5 box jumps 12"
5 pushups
10 air squats
time = 13:02.6
100 day push up challenge: Day 55 (1540 total)
10/9 Hybrid Strength
8am
Strength
ME Back squat - 4 x 5 (#135, #185, #205,#215)
ME push press - 3 x 3 (#95, #115, #145*) *6 reps
DE hang power cleans - 8 x 1 (#95)
chin ups - 1 x 5 (bw-#150*) *felt a little pain in the elbow so stopped
threshold: upright row/DB press/DB laterals - 2 x8/8/8 (#70,#20,#10)
Metcon
3 rounds for time:
10 pushups
10 box jumps 12"
10 air squats
time = 3:28
100 day push up challenge: Day 44 (990 total)
Strength
ME Back squat - 4 x 5 (#135, #185, #205,#215)
ME push press - 3 x 3 (#95, #115, #145*) *6 reps
DE hang power cleans - 8 x 1 (#95)
chin ups - 1 x 5 (bw-#150*) *felt a little pain in the elbow so stopped
threshold: upright row/DB press/DB laterals - 2 x8/8/8 (#70,#20,#10)
Metcon
3 rounds for time:
10 pushups
10 box jumps 12"
10 air squats
time = 3:28
100 day push up challenge: Day 44 (990 total)
10/4 WOD
9am
Strength
back squat - 4 x 3 (#135,#185,#235,#255)
DE bench - 8 x 2 (#135)
chin ups - 2 x 1 (bw-#140,bw-#90)
Metcon
3 rounds for time:
-3 hang power cleans (#95)
-5 DB thrusters (#25)
-7 pushups
time = 2:50
100 day push up challenge: Day 38 (741 total)
100 day push up challenge: Day 39 (780 total)
weight = 254 (gym scale)
Strength
back squat - 4 x 3 (#135,#185,#235,#255)
DE bench - 8 x 2 (#135)
chin ups - 2 x 1 (bw-#140,bw-#90)
Metcon
3 rounds for time:
-3 hang power cleans (#95)
-5 DB thrusters (#25)
-7 pushups
time = 2:50
100 day push up challenge: Day 38 (741 total)
100 day push up challenge: Day 39 (780 total)
weight = 254 (gym scale)
9/30 WOD
9am
metcon: 'short'
5 rounds
- 5 box jumps 24"
- 5 sit ups
- 5 push ups
time = 3:42
100 day push up challenge: Day 35 (630 total)
weight = 257 (gym scale)
metcon: 'short'
5 rounds
- 5 box jumps 24"
- 5 sit ups
- 5 push ups
time = 3:42
100 day push up challenge: Day 35 (630 total)
weight = 257 (gym scale)
9/29 WOD
9:30am
Strength
deadlift - 4 x 1 (#135,#185,#255,#135)
hang clean - 4 x 1 (#95,#115,#135,#155,#165)
strict press - 4 x 3 (#95,#115,#135,#155,#165)
chin ups - 3 x 3 (bw-#150, bw-#120, bw-#90)
metcon: 'short'
10 rounds
- 8 air squats
- 4 push ups
time = 4:09
100 day push up challenge: Day 34 (595 total)
weight = 254 (gym scale)
Strength
deadlift - 4 x 1 (#135,#185,#255,#135)
hang clean - 4 x 1 (#95,#115,#135,#155,#165)
strict press - 4 x 3 (#95,#115,#135,#155,#165)
chin ups - 3 x 3 (bw-#150, bw-#120, bw-#90)
metcon: 'short'
10 rounds
- 8 air squats
- 4 push ups
time = 4:09
100 day push up challenge: Day 34 (595 total)
weight = 254 (gym scale)
9/21 WOD
9am
Strength: 'light'
push press - 4 x 3 (#95,#135,#155,#175*) (*failed: 2 reps)
back squat - 4 x 2 (#135,#185,#225,#225)
chin ups - 3 x 3 (bw-#150, bw-#120, bw-#90)
metcon: 'short'
4 rounds
- 150m row
- 5 push ups
- 10 air squats
time = 5:20
100 day push up challenge: Day 26 (351 total)
weight = 255 (gym scale)
Strength: 'light'
push press - 4 x 3 (#95,#135,#155,#175*) (*failed: 2 reps)
back squat - 4 x 2 (#135,#185,#225,#225)
chin ups - 3 x 3 (bw-#150, bw-#120, bw-#90)
metcon: 'short'
4 rounds
- 150m row
- 5 push ups
- 10 air squats
time = 5:20
100 day push up challenge: Day 26 (351 total)
weight = 255 (gym scale)
9/15 WOD
9am
Strength: 'light'
push press - 3 x 3 (#95,#115,#135)
overhead squat - 3 x 2 (#95,#105,#115)
deadlift - 3 x 1 (#135)
chin ups - 3 x 1 (bw-#90, bw-#70, bw-#50)
metcon: 'short'
6 rounds
-5 push ups
-10 air squats
time = 3:11
weight = 258 (gym scale)
Strength: 'light'
push press - 3 x 3 (#95,#115,#135)
overhead squat - 3 x 2 (#95,#105,#115)
deadlift - 3 x 1 (#135)
chin ups - 3 x 1 (bw-#90, bw-#70, bw-#50)
metcon: 'short'
6 rounds
-5 push ups
-10 air squats
time = 3:11
weight = 258 (gym scale)
9/12 WOD
9am
Strength: 'light'
overhead squat - 3 x 3 (#95,#105,#115)
power clean - 3 x 1 (#95,#115,#135)
flat bench - 3 x 3 (#135)
metcon: 'short'
4 rounds
-4 push ups
-5 box jumps 24"
-6 DB swings #20
time = 2:29
Strength: 'light'
overhead squat - 3 x 3 (#95,#105,#115)
power clean - 3 x 1 (#95,#115,#135)
flat bench - 3 x 3 (#135)
metcon: 'short'
4 rounds
-4 push ups
-5 box jumps 24"
-6 DB swings #20
time = 2:29
7/24 hybrid program
10am
metcon: 'pullups/pushups/squats'
5 jumping chin ups
10 push ups
15 squats
time = 2:55
soccer: 'practice'
4on1box, 3on3 scrimmage
time = 1:45
metcon: 'pullups/pushups/squats'
5 jumping chin ups
10 push ups
15 squats
time = 2:55
soccer: 'practice'
4on1box, 3on3 scrimmage
time = 1:45
1/18 hybrid program
11am
run: 'TT'
2.5 miles (blue sky)
my time = 30 minutes
5pm
metcon: 'pullup/pushups'
12-9-6
jumping chin ups
push ups
time = 2:42
agility cones: 20 minutes
soccer: 'dribbling'
time = 10 minutes
run: 'TT'
2.5 miles (blue sky)
my time = 30 minutes
5pm
metcon: 'pullup/pushups'
12-9-6
jumping chin ups
push ups
time = 2:42
agility cones: 20 minutes
soccer: 'dribbling'
time = 10 minutes
4/18 hybrid program
10am
strength (boxsquat/OHS/backsquat/isosquats)
DE box squat 12" - 10x2 (#185)
ME overhead squats - 4x3 (#95,#135,#155,#175)
ME back squat - 3x3 (#135,#225,#315)
ME isometric squats - 3x1 (#405,#405,#495)
ME push press - 4x3 (#95,#135,#155.#175,#195,#215*) *failure: 1 rep
metcon: 'boxjump/dbswing/thursters'
3 rounds for time
12 box jump 12"
9 db swing #50
6 thrusters #95
time = DNF (injured back)
well this really sucks. i really messed up my back on the 4th rep of thrusters during my metcon. got home, laid on the floor & couldn't get up for 24 hours. on muscle relaxers, pain pills, & anti-inflammatory right now. good thing this week we have a bye in soccer!
strength (boxsquat/OHS/backsquat/isosquats)
DE box squat 12" - 10x2 (#185)
ME overhead squats - 4x3 (#95,#135,#155,#175)
ME back squat - 3x3 (#135,#225,#315)
ME isometric squats - 3x1 (#405,#405,#495)
ME push press - 4x3 (#95,#135,#155.#175,#195,#215*) *failure: 1 rep
metcon: 'boxjump/dbswing/thursters'
3 rounds for time
12 box jump 12"
9 db swing #50
6 thrusters #95
time = DNF (injured back)
well this really sucks. i really messed up my back on the 4th rep of thrusters during my metcon. got home, laid on the floor & couldn't get up for 24 hours. on muscle relaxers, pain pills, & anti-inflammatory right now. good thing this week we have a bye in soccer!
4/16 hybrid program
9am
soccer: 'practice: dribbling'
time = 20 minutes
metcon: 'wallball/kbswings/pullups'
21-15-9
#10 wall balls
1.5 pood KB swings
jumping pullups
time = 8:00
soccer: 'practice: dribbling'
time = 20 minutes
metcon: 'wallball/kbswings/pullups'
21-15-9
#10 wall balls
1.5 pood KB swings
jumping pullups
time = 8:00
4/11 hybrid program
9am
strength (press/squat)
DE back squat - 10x2 (#225)
ME strict press - 4x3 (#95,#135,#155.#175*) *failure: 1 rep
metcon: 'boxjump/dbswing/press'
21-15-9
12" box jump
#35 db swing
#65 strict press
time = 4:56
strength (press/squat)
DE back squat - 10x2 (#225)
ME strict press - 4x3 (#95,#135,#155.#175*) *failure: 1 rep
metcon: 'boxjump/dbswing/press'
21-15-9
12" box jump
#35 db swing
#65 strict press
time = 4:56
3/14 hybrid program
9am
strength (press)
ME strict press - 5x1 (#135,#155.#175,#185,#190*) *failure
metcon: 'jumprope/DBswings/box jumps/wallball/burpee'
50 single unders
40 DB swings #35
30 box jumps 12"
20 wall balls #10
10 burpees
time = 5:28
9pm
soccer game: 40 minutes
strength (press)
ME strict press - 5x1 (#135,#155.#175,#185,#190*) *failure
metcon: 'jumprope/DBswings/box jumps/wallball/burpee'
50 single unders
40 DB swings #35
30 box jumps 12"
20 wall balls #10
10 burpees
time = 5:28
9pm
soccer game: 40 minutes
3/11 hybrid program
9am
strength (press/squat/pullup)
ME strict press - 4x3 (#95,#135,#155.#175)
DE back squat - 12x2 (#225)
ME chin up - 4x1,1x8 (bw-#130,bw-#90,bw-#70,bw-#50;bw-#120)
metcon: 'box jumps/DBswings/press'
3 rounds for time:
9 box jumps 24"
6 DB swings #45
3 push press #135
time = 2:27
3pm
run: 'stroller runabout'
distance = 3.75 miles (henrys/albertsons)
time = 1:16:59
strength (press/squat/pullup)
ME strict press - 4x3 (#95,#135,#155.#175)
DE back squat - 12x2 (#225)
ME chin up - 4x1,1x8 (bw-#130,bw-#90,bw-#70,bw-#50;bw-#120)
metcon: 'box jumps/DBswings/press'
3 rounds for time:
9 box jumps 24"
6 DB swings #45
3 push press #135
time = 2:27
3pm
run: 'stroller runabout'
distance = 3.75 miles (henrys/albertsons)
time = 1:16:59
3/4 hybrid program
5pm
metcon: 'jumprope/dbswings/thrusters'
3 rounds for time:
20 single unders
12 db swings #50
6 db thrusters #35
time = 4:03
metcon: 'jumprope/dbswings/thrusters'
3 rounds for time:
20 single unders
12 db swings #50
6 db thrusters #35
time = 4:03
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