5/12/17

Warm Up
2x250M Partner Rolling
2 burpee every meter over/uner
Cossach Walk 5 steps R/L
60s Hand Stand Hold

Coach Led Dumbbell Warmup

Met Con
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Jeremey – 50’s
Charlotte – 40’s

Extra Work
2 mile run

5/1/17

Warm Up
3 Rounds Of:
100M Row Sprint
10 Passthrough
5 Push Up
30 Second Hand Stand Hold
(static/Pro+Retract/Shoulder touch)
8 Broad Jump

Strength
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Jeremey:
Shoulder Press – 95, 105, 115, 125, 135
Push Press – 135, 145, 155, 165, 165
Push Jerk – 165 (f), 135, 145, 155 (f), 145

Charlotte – 95, 125, 125

4/22/17

Warm Up
Freeze Tag!

Freeze in place when tagged.
Unfreeze someone by doing one of these options near them:
– 2 Burpee
– 3 Sit Up
– 4 Jump Lunge

Met Con
As Partners Complete:
2000M Row
200 Double Under
150 Sit Up
100 Box Jump
100 KB Swing
100 Plate Push Press (45/25#)

*1 Person working at a time.

Partnered with Kevin. We finished around 23:40ish.

2/10/17

Warm Up
400M Run
10 Squat
20 Lunge
10 Box Jump
10 KB Swing
10 Press

Mobility
– Front Rack Stretch
– Lying Hamstring Stretch

Strength
5×10 Back Squat @ 165#

Went light on the back squat today and worked on foot positioning with Eric. All of the reps were done with a band around my knees forcing me to push out. My feet were hip width apart with toes pointed forward.

Met Con
10 min AMRAP:

5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jump (24/20)

Jeremey: 7+16

Nice little PR! My previous score was 6+6 a little less than a year ago. For this round, I did step-ups instead of box jumps (still Rx) and cycled the push presses faster. My shoulders felt stronger as well.

1/6/17

Warm Up

2 Rounds of 10 Reps:

Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

Mobility

  • 1st Rib

Strength

Push Press

1×3@95#
1×3@115#
8×3@135#

Met Con

20 min EMOM

Odd: 1 Muscle-up
Even: 10 GHD Situps

Missed on 3 of the muscle ups after doing the push press. I think my shoulders were just tired. I wasn’t able to relax in the kip at all, and I was just trying to literally pull my way up. Not my best day in the gym!

1/3/17

Had a few beers yesterday for birthday shenanigans meaning I don’t feel 100% today! Went to the 4:30 class though. The 130# stone felt pretty darn heavy. Ended up getting the 170# stone up after the workout though!

Warm Up

500M Row
Lunge to KBs
5 Goblet Squat
10 Pull Up
5 Goblet Squat (heavy)
5 Burpee
1 Rope Climb

Technique

– Lapping the Stone
– Stone to Shoulder
– Rope Climb

Met Con

18 Min AMRAP Of:
2 Stone to Shoulder AHAP
2 Rope Climb
15 Push Press (45/25#)
250M Row

Jeremey: 4+19 (160m into row) w/ 130# stone
Charlotte: 3+2 w/ 90# stone