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.