Shamrocked+

Paul Teehan in the house!  Always good to train with Paul as he pushes us to the next level.   His elbow is wrecked so no pullups but everything else is fine.  He still crushed us even though he says he is out of shape.  We did Shamrock+ which is a longer version of the original shamrock with a row in place of run. I just realized i left the 30 Goblet squats as well.


“Shamrocked Plus"
400m Run  1000m-Row
30-Goblet Squats I somehow missed this when i wrote it on board
40-KB swings
30-Box Jumps
40-Situps 20lb med ball sit-up and trunk twist
30-Burpees
400m Run  1000m-Row 

Rx-70/53

18:16. 

Next time I think we do 2 rounds

Clean & short wod

A) Cleans-Work up to a Heavy TnG Double
(20 Mins)
+135,155,185,205
B) Partner WOD
4 rounds For Time:
One partner completes full round then passes to next for 4 rounds total (2 each)

15 cal row
10 Thrusters 95/65
15 Burpees
10 Front rack lunges 95/65

Screwed up and did 15 Thrusters in first round.  

Rd 1 -2:31

Rd 2 - 2:48

Hot Mess

Sunday morning with TAG, getting to be a tradition.   Cool damp morning.

For Time:

Row 1000m
21 Med Ball Situps and Med Ball Trunk Twists
15 Thrusters @115lbs
Row 750m
18 Med Ball Situps and Med Ball Trunk Twists
12 Thrusters @135lbs
Row 500m
15 Med Ball Situps and Med Ball Trunk Twists
9 Thrusters @155lbs  


First row was really good for me but probably too fast as the Med Ball situps & twists were hard straight off and the Thrusters as well.  Had to break it up a ton - 7, 3, 3, 4, 4, 3

2nd Round - Had nothing for the row, but Thrusters were better 7, 4, 3,1

3rd Round - Row was slow again.  Thrusters way better 6,3

 Total time 26:33

The WOD that shall not be named

Rob and Eric debate the merits of which wod to do

The WOD that shall not be named.  For those of you who have been following for awhile know that I dont do the event that occurs every spring in culminates in the games.  Occasionally I will do a wod but usually modify it a bit.  


20- minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 WallBall
30 Cleans @ 135lbs
20 pull-ups

Went out super hard on row and tried to hang on.  All down hill from there.  Lots of time bent over trying to find some energy or a breathe.  The 135lb cleans felt like they weighed a zillion pounds.

1 Rd plus 44 calories

Squat Therapy

Traveled to Atlanta on Wednesday and had a 7am start on Thursday so 2 off days.   Back at it this morning. 

A) Back Squat 5 x 3

135(3)
185(3)
225(3)
245(3)
255(3)
265(3)
275(30
+
B) 10 EMOM
Each minute:
1- Power Clean
1- Front Squat
1- Lunge on each leg
*Increase weight if possible
rd 1 -135
rd 2 -145
rd 3 -4 -155
rd 5 -165
rd 6-10 - 175
+
C) 5 Rounds
:30 Row for max cals; 3:30 rest
1- 17
2-18
3-19
4-19
5 -16 fell off the rower and lost 4-5 seconds

Press and Amrap

Warm Up

A) HSPU Practice
(Approx: 15 mins)

Line drills for HSPU practice -
+
B) Push Press
4-4-4-4-4


135, 155, 165, 175, 185
+
C) 7AMRAP
200m run
15 situps
10 push-ups

Modified - 
10 minute AMRAP
  30-45 Sec Airdyne
15 GHD Sit-ups
10 Push-Ups

5 Rounds plus 30 seconds

Score = Final 4 Push Press weight

Subs across the board

Warm Up
2 rounds
10 Hip Extensions
5 Burpees

As Programmed -
A) Double Under
Practice (10-15mins)
+
B) Max Efforts
1:00- Double Unders
1:00-Box Jumps
1:00-KB swings 53/35
Rest 4mins
x3
Score = Total DU/BJ/KB

As Done
A) 14 Minute Row
3190 meters
1. 2:46
2. 2:03
3. 2:01
4. 2:06
5. 2:08.7

B)Max Efforts
1:00 Squats
1:00 KBS
1:00 Row for Calories
Rest for 4 minutes

Rd 1 Reps - 51, 29, 10
Rd 2 Reps - 55, 26, 14
Rd 3 Reps - 55, 29, 15

Barbell Metcon

Conditioning
AMRAP 20 of:
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135
There is a 20 round limit on this workout – so if you are beast, capable of 20 rounds in 20 mins, stop.

Haha - that is not possible for me.   Not at the weight and not even at 155lbs which is what I did the workout at.

 12 Rounds plus 6 reps

Long Met Con

1000m row
50 sit-ups
50 pull-ups
50 wall balls
50 KBS
1000 row
19:28

Row 1 - 3:39
Row 2 - 4 +

KB & Squats

A) 12 AMRAP
15 Pull-ups
15 KB Swings
9 C2B
9 KB C&J
6 MU
6 KB Snatch(each arm)
+
103 reps
B) :30 Goblet Squats
Rest 1:30
X3

Rd1 - 24
Rd2 - 26
Rd3 - 24

Metcon City

A1)Sumo Deads 5-5-5-5-5
135(10)
185(5)
225(5)
255(5)
275(5)
305(5)
A2) Z press w/ DB 5x10
 25(10)
30(5)
35(5)
40(5)
40(5)

+ B) 3rds EFT (each for time)
400m run
15 Hang Power Cleans 135/95
5 HSPU
Rest 3:00

1. 3:13
2. 3:17
3. 3:31

Great workout.  Achilles held up and my runs were pretty good.


NOAW Bend: Level 1, Day 1
A1) 5 x 10-Hip extensions
A2) 5 x :20 Arch Hold
Rest 1:00
B1) 3 x (10-12) Weighted hip extensions
B2) 3 x 10- ab mat situps Rest 1:30 Notes: *
Aim for consistency or negative splits on part B.

Squats & AMRAP

Fall is here

I did a combo of the Addict and Life classes. 

Line drill warm-up

A) Back Squat
5-5-5-5-5 +

135, 225, 245, 265, 285

B) Chest 2 Bar Pull Cluster 3.3.3 (:10)
Rest 2:00 x4
+
C)12EMOM
Odd- 10 Thrusters 75/55
Even- 10 Burpees

Did it!



Tris  and I did a bike ride on the Charles in the afternoon.

Baseline AMRAP

15 AMRAP (2 scores)
A) For Time: “Baseline”
500m- Row
40- Air Squats
30- Situps
20- Pushups
10- Pullups
+
B)AMRAP- “Baseline”
Remainder of the 15mins

Notes:
*Score #1 is your Baseline sprint
*Score #2 is the total number of rounds completed over the 15min AMRAP

Score 1 3:29
 Score 2 -  3 Rounds plus 180M

Row- Burpee

Would have loved to do the wod as it was programmed but with my Achilles barking I decided to row instead of run.   This did not go well.  I started off at a moderate pace versus blasting out of the gate and I couldn't even hold that pace.  

Dynamic warm-up
Stretches


10 min
2k Row
Amrap burpees


Row sucked 7:43
1:48. 28
1:55. 24
1:57. 25
2:02. 25


32 burpees

Squaty Monday

5x5 Back Squat

Warm Ups
135, 185, 215, 225
5X5  @ 245

Went lighter because of my achilles.

 3X10
Levers
GHD Hip Extensions

Coaching view
*This should take 45-60min if there is proper loading, we will be going heavy often over the next 6 weeks so push it to the limit on this I’d like to see 25/25 but its ok if 22/25 happens

Soccer

Played 80 of 90 minutes.   All good aside from Achilles.   I'm fearful that its turning into a full fledged case of tendinitis.   Getting kicked there didnt help.    As far as the game went we pulled it out to get a tie with 2 late goals to tie 3-3.

Goofing around fun

Jack ready to go to the "White Party"

20 Min Amrap

Master's Crew - Small group - Tom G, Dennis M, Steve and me.    We looked a few wods and decided to modify a wod from main site.



20 AMRAP
Row 500
9 DB/KB deadlift
6 DB/KB hang squat clean
3 DB/KB push press

All with #30lbs dumbell


5 Rounds plus 480 Meters

Partner WOD with no Partner

Warm Up
3 position KB carry 200m course

• KB Farmer Carry
•  KB Clean
• KB OH 

Drills for Snatch and Push Jerk

“Netflix and Chill”
40- Box Jumps 24/20
30- Push Jerks 115/75
20- Toes 2 Bar
10- Snatch 115/75
(10 min Time Cap)
Rest 10:00
x2
*Partner Workout (mixed pairs), 1 person working at a time chipper style

I was way too slow to ask someone to be a partner so I was forced to do it solo. 

Round 1 - 5:29

Round 2 - 6:36

1/4 Squats and Metcon

A) ¼ Back Squats
5-5-5-5-5

225,255,275,285,300
+
B) 15 AMRAP (@75% effort)
250 m Row
50- DUs Swapped in 35 situps and 15 pullups
200 m Run
(Swap 1 min AD if needed)
 3 rounds


NOAW
A1) 3 x 15 Weighted Hip Extensions
A2) 3 x 100 ft Walking Lunges (weighted?)