6/3/19

Worked out with the noon class! Ate some more carbs this morning and an apple before the workout so I was feeling pretty solid.

For time:

180 Double Unders
60 KB Swings (53#)
40 Box Jump Overs (24″)
20 Muscle-ups
40 Box Jump Overs (24″)
60 KB Swings (53#)
180 Double Unders

Time: 22:51 Rx

I surprised myself by going 180 unbroken on the first set of double unders. I kept the KB Swings to 4×15. The box jump overs were done using the “jump, twist, step down” format, and I just tried to keep moving the entire time. Muscle-ups felt GREAT today – hit 5×4 roughly EMOM style. Last set of Double Unders were 100-27-23-30.

3/20/19

Joined the noon class again today for a bruiser of a workout:

8 min AMRAP:

200m Run
10 DB Thrusters (50#)
8 Box Jump Overs (24″)

Rest 1 min

6 min AMRAP:

100m Run
8 DB Thrusters (50#)
6 Box Jump Overs (24″)

Rest 1 min

4 min AMRAP:

50m Run
6 DB Thrusters (50#)
4 Box Jump Overs (24″)

I ended up hitting 3+7, 3+1, and 3+1 Rx. Although the work decreased, it was still a doozy of a workout!

Afterwards, hit this arm buster:

7 DB Supinated Curls (Each Arm)
7 Bent Over Rows
7 Hammer Curls (Each Arm)

Did the curls with 35# and the rows with 50#. Arms were fried afterwards!

5/4/18

Every 3:00 for 3 sets:

7 Back squats

*Do 3 box jumps after each set increasing in height each set.

Hit 225, 245, 255.

For time: 30-20-10

Kettlbell swing (72#)
Box jump over (24″/20″)

Finished in 5:42 Rx. I made it through the set of 30 unbroken, but then I had to break at 11/9 and 6/4 on the KB swings :(.

Finished with some accessory work:

  • 3×10 Weighted GHD Hip Extensions (25#)
  • 2×10/10 Back Loaded Side Lunge (95#)
  • 2×10 Glute Ham Raise

12/5/17

Warm Up

Team Air Assault Warmup:
Switch every 10 Cal (Each person goes 4 times)
1 Lap Bear Crawl
8 Burpee Broad Jumps
10 Barbell Goodmornings

Met Con

25 Min AMCAP (As Many Cards As Possible):

Hearts – Box Jump Over (24/20″)
Diamonds – Deadlift (225-155#)
Clubs – AbStrap K2E
Spades – Burpee

Joker 1 – 400M M.B. Run
Joker 2 – 30 Cal Assault Bike

Jeremey: 36 cards Rx

I felt really crappy today from not eating enough carbs pre-workout.