12-07-15

3 rounds: jump rope x 50; Bench x 10; Pushup x10; air squat x 10

Strength: Bench press warm up then do 5-5-5-5-5. 

Durability: 10x 100m sprints (minimal rest). 50x 4-count flutter kicks, 50x leg levers. 

12-03-15

Definitely a hoody up training day

ONRAMP WOD – Thursday 12/3/15

Baseline: Pre-SOP, box breathing, then ROM drills. Run 400m, then 3 rounds of 10x GHD back extension, 20x Air squat, x50 jump rope

Strength: Back squat – warm up then 5x5. 

Stamina:  400m front rack sandbag carry (50#/30#).

Work Capacity: Complete the following for time…

•       Row 500m: (substitute: 2 min banded rows)
•       10x Burpee Pull up
•       Row 750m (substitute: 3 min banded rows)
•       10x Burpee Pull up
•       Row 1,000m (substitute: 4 min banded rows)

12-2-15

3 rounds: 10 reverse hyper, 10 squats, 50 jump rope, 10 pushups

Bench

Work Capacity: 4 rounds for time…(10:46); This weekend's sugarfest at hunting camp put my fitness levels back by at least 6 weeks

•       Run 200M
•       7x Power Clean (95-65)
•       7x Push Press (95-65)
•       7x Burpee

11-17-15

ONRAMP WOD – Tuesday 11/17/15

Baseline: Pre-SOP, Box breathing, ROM Drills. Then complete 15-10-5 reps of wall ball, sit up. reverse hyper 10-8-6, Jump rope 3x50

Strength: Back Squat – warm up then do 5-4-3-3-3. (Back is still "weak" from injury so stayed with really light weights)

Stamina: Chipper, not timed: 10x Burpee to a jumping pull up, 20x dips, 100m WTD walking lunge (35#/25#).

Work Capacity: Complete 4 rounds for time of…

•        15x Burpees
•        15x slam ball, substituted squats
•        Row 250M, substituted 25 upright rows

11-17-15

ONRAMP WOD – Monday 11/16/15

Baseline: Pre-SOP, Box breathing, ROM Drills. Complete 3 Rounds – run 200m, 5x strict press, 5x push press, 5x jerk (45#).

Work Capacity: AMRAP in 20 minutes of the following…(17)

•        5x ring row
•        10x push up
•        15x air squat

Strength: Push Press – warm up then 5-4-3-3-3.  

Durability: 1 mile timed run. 25x good morning darlings, 25x arm haulers. Stay focused & stay on target -– Mark Divine

11-16-15

5 rounds: reverse hyper x10, squat x10, Jump rope x50

4 rounds: 400m run, pushups x10, barbell curls x10

11-09-15

ONRAMP WOD – Monday 11/9/15

Baseline: Box breathing then ROM drills. 200m run, then 3 rounds of: 10x reverse hyper, 10x squats, 10x jumping jacks, 10x push-ups.

Work Capacity: AMRAP in 20 minutes of…(Plan was 10, got 14, so pretty pumped)

•        5x Clean (95#/65#) (scale weight if needed)
•        10x hand release push ups
•        20x jump rope

Strength: Bench Press – warm up then 5-5-5-5-5.  

Durability: 5x 200m sprint. 

Nothing more BA than flames on a hat