4/23/20

Calves and legs are feeling pretty good from the 400m runs on Tuesday! We headed down in the basement with Quinn around 10:30 to knock out the workout while he colored on the walls.

Strength

5 sets of:

• :30 Goblet Squats (50#)
• :30 Bodyweight Squats
• :30 Wall Sit

Rest 1:00 between rounds.

These burned quite a bit! I was able to make it through all sets moving consistently though.

Metcon

5 rounds for time:

• 10 Front Squats
• 10 Strict Pull-ups
• 14 Box Jump Overs (24”)

Rest 1:00 between rounds.

My times were 1:17, 1:10, 1:14, 1:32, and 1:47 for a total time of 11:00. My strict pull-ups went from unbroken to sets of 2 by the end!

3/6/20

10 min EMOM:

• Min 1: 12 Cal Bike
• Min 2: 5 Strict Pull-ups (1/1/1/1 Tempo)

Then, 15 min EMOM:

• Min 1: 10 Alt DB Snatch (50#)
• Min 2: 20 Goblet Squat (50#)
• Min 3: Max Up-Down + Bar Muscle-up

For minute 3, I hit 4/4/4/4/6.

10/5/19

We were up in the mountains for the first ever CFU staff retreat so we all did a partner workout together with dumbbells.

10 rounds alternating with a partner for time:

• 10 Alt DB Snatch
• 10 Goblet Squat
• 10 Burpee over dumbbell
• 10 Goblet Squat

I used a 50# and Char used a 20#. Our time was 18:15 or something like that. Phew that altitude burned!

6/14/19

This one was a doozy!

5×4 minute AMRAPS with 1 minute rest between rounds:

10 Calorie Assault Bike
5 Goblet Squats (55#)

Result: 4+1, 4, 4+3, 4, 3+40

I desperately was trying to hit 4 rounds on that last set but just couldn’t get there!

6/7/19

I was at the gym for most of the morning with an onboarding session and Assault Bike delivery. Ended up hopping into the 11:30AM class to maximize time for the day:

3×4 minute rounds of:

100m Run
12 Alt DB Snatch (50#)
12 Goblet Squat

• 1 min rest between rounds

Result:

1) 3
2) 2+5
3) 2+1

That got hard in a hurry!

11/20/18

5 rounds for time:

20 Cal Assault Bike
25 Goblet Squats (70#)
25 GHD Situps

Time: 24:55

9/28/17

Warm Up

2 rounds
100m Row
6 Samson Complex
5 strict pullup
6 Cossach squat
6 goblet stretch
5 strict pullup

Met Con

20 Rounds For Time

5 DB Goblets Squats @ 50% BW
5 Strict Pull Ups

Jeremey: 17:54 Rx (1 minute improvement over last time)

8/8/17

Warm Up

800M Run
Shoulder Circuit (5#)
10 Passthrough
10 Reverse Passthrough
3 x 20s Elbow 2 Instep Stretch
8 Goblet Squat

Met Con

For Time:

20-14-8
Turkish Get Up (50/35# db)
Burpee
Goblet Squat (50/35# db)

Jeremey: 22:03 Rx

4/19/17

Warm Up
200M Run
10 KBSwing
6 KB Turkish Get Up (3/3)
8 G2Shoulder Sand Bag
10 Russian Twist
6 SB Get Up (3/3)
10 Sand Bag Squat

Mobility
5 Mins Foam Roll
– Thoracic Spine

Met Con
For Time:

200M Run w/ KB (53/35#)

then…

3 Rounds Of:
15 Goblet Squat (53/35#)
15 KB Swing (53/35#)
400M Run

then…

200M Run w/ KB (53/35#)

Jeremey – 11:45 Rx
Charlotte – 15:46

Extra

Tabata Double Under

Jeremey – 225
Charlotte – Air Assault

12/22/16

Warm Up
2 Rounds Of
250M Row
10 Passthrough
5 Goblet Stretch
7 Strict Pull Up
9 Burpee

Mobility
– Shoulder Stretch (2x)

Met Con
20 Rounds For Time:
5 DB Goblets Squats @ 50% BW
5 Strict Pull Ups

Jeremey: 18:44 RX+ (85# DB)
Charlotte: 24:20 (55#/Band)