171231 DOMINGO Sunday

171231 DOMINGO SUNDAY
WARMUP:

10 knees to elbow (KTE)
20 Airsquats
10 kb swings 35#
10 box jumps
10 arm swings

METCON:
20 BOX JUMPS
10 KB SWINGS (79# KB)

FOR 2 ROUNDS THEN
20 AIRSQUATS
10 KB SWINGS (79#)
FOR 3 ROUNDS

TOTAL OF 5 RFT:

12:39

171229 VIERNES Friday

171229 VIERNES Friday
100 burpees for time

Xavier: 8:09
Jove: 9:53

171226 Martes - Tuesday

POST Christmas WOD

warmup:
400 jog
20airsquats

metcon:
5RFT (5 rounds for time)
10 burpees
20 pushups
30 situps
40 air squats

29:19

Mariestad, Sweden 

171223 SATURDAY
WU
20 airsquat punching bag combo
20 arm swings
10 T2B

METCON
135#
12 DL
9 Hang cleans
6 push jerk (overhead)

5 Rounds For Time (5rft)

21:32

171222 - VIERNES - FRIDAY

https://goo.gl/maps/56wMZE7S9d72
Cleland Wildlife Park,
 365 Mt Lofty Summit Rd, 
Crafers SA 5152, Australia

171222 Viernes
WU (warmup)
20 airsquats punching bag combo
40 du (double unders)
10 front sq 95#
3rounds

Metcon:
Emom 10 back squats 135#

4 rounds completed. Then

Ring dips 4 rounds of 10 at bodyweight

Stretch for cooldown

171211 LUNES- MONDAY

171211 LUNES- MONDAY
warmup
20 air squats alternating 1-2combo on punching back
10 arm swings
20 2tb unbroken
20 air squats alt 1-2 combo punching bag

3 power cleans 135#
3 push jerks 135#

METCON:
GRACE:

30 Ground to overhead 135#
5:30

171210 SUNDAY (Domingo)

171210 SUNDAY

Warmup
20 air squats
20 arm swings fwd, rev
20 lunges
10 t2b
10 pushups
10 indo board squats

METCON
2O air sq - 1-2 combo alt on punching bag

10 sq cleans 135#
10 t2b

3 rounds for time

23:53

171129 WEDNESDAY (Miercoles)

171129 Wed (New Braunfels) (NB)

No warmup
Started slow
100 burpees for time
7:19

171128 LUNES

171128 MONDAY (Lunes) 

armup

10 Pushups

20 airsquats

10 pullups

Arm swing fwd rev

Leg swings fwd reverse

10 t2b

Metcon

20 hang cleans

10 kb swings 79#

20 airsquats

5rft

13:43

171126 SUNDAY

171126 SUNDAY
Warmup:
62# bar
deadlift-hang clean complex X20
10 air squats
10 pushups
10 burpees

EMOM
15 SQUATS 135# BAR 2 rounds (total 30 weighted squats at 135#)

15 air squats emom for 8 rounds (total 135 air squats)

171120 MONDAY

WARMUP:'
400n jog
Arm swings
jumping jacks
50 du
10 front sq 135#
10 strict pullups
10 pushups

METCON:
FRAN
21-15-9
thrusters (95#) - pullups
stopped timing at 10 minutes on the second round :-/

wow.  what a workout.

171119 SUNDAY

ACTIVE REST:
1 set of 50 squats
then
4 sets of 50 Double Unders (du)
unbroken if possible
 (first number is quantity unbroken)

48-2
49-1
50
50

171116 THURSDAY

warmup:
50 airsquats
40 du
30 kb swings
10 knees to elbows

METCON:
EMOM
15 weigted squats
15-15-15-10-10-10
in 60 minutes total of 75 reps

171110 - FRIDAY

WARMUP:
10 lunges
10 arm swings
10 pushups

METCON:
100 Burpees for time

75 unbroken in 6 minutes
last 25 took over 4 minutes

total time:10:12

171102 - THURSDAY

WARMUP:
200m jog
10lunges
10 toe to bar (T2B)
10 air squats

METCON:
50 air squats
400 m run

4RFT (4 rounds for time)

16.12

171004 - WEDNESDAY

WARM UP:
walking lunges, leg swings, 5 burpees, air squats

METCON:

50 AIR SQUATS
400m run

4 ROUNDS FOR TIME (4RFT)

16:10

171002 - Monday

warm up:
walking lunges
10 burpees

METCON:
Bodyweight:

50 airsquats
250 meters (2 blocks)

4 rounds for time: 14:21

170928 - BODYWEIGHT

170928 - THURSDAY

25 Airsquats
10 pushups

4 rounds for time
5:22
No warm up

170719 -TOES TO BAR (t2b-ttb)

working on getting 20 unbroken ttb, only did 7 here before i dropped off. 

170719 - Wednesday

170719 - Wednesday 
Warmup
Free standing (no balance support) leg kicks 10 each leg x2
  -working balance
2 sets of
10 air squats 
10 - toes to bar T2B or TTB
 -rotator cuff warm up engaging shoulder rotator cuff
-shoulder-arm rotations for rotator cuffs -large diameter to small     diameter
-10 - power cleans 135#
METCON:
THE CHIEF
3 min as many rounds as possible (amrap), 
rest 1 min x 5 rounds:
3 power cleans
6 pushups
9 air squats

3-3-3-0-0

170717 Monday

warmup:

warmup:
20 air squats
10 strict pullups

3 rounds:
10 deadlifts 135#
5 hang cleans 135#

20 du

metcon:

3rft
10 dl 135#
10- 24" box jmps
20 - du

11:22

170715

Dead Kennedys - TDTF

500m row - cold no warmup. drunk.  2am.

3:42

170713

170713
looking at a kz550 for a rebuild. looks pretty good.

Warmup
30 du
20 air squats
5 squat cleans 135#
30 du

Metcon

6-5-5 sq cleans 135#
20-20-20 du
10-10-10 kb 
9:02

170713 Thursday

170713




Warmup
30 du
20 air squats
5 squat cleans 135#
30 du

Metcon

6-5-5 sq cleans 135#
20-20-20 du
10-10-10 kb
9:02

20170704 - APHELION - 4th of July

WARMUP:
start chainsaw, trim tree

Photo Credit: Rob Zabroski - PACKERY

WORKOUT:
20 - BACKSQUATS - 135#
Then:  every minute on the minute:

15 backsquats - 95#

completed 4 rounds ------------  PAIN.

20170621 WORKOUT TS3

TS3 06/21/2017 South Packery Channel
SURF

20170619 WORKOUT OF THE DAY

06-19-2017

North Packery Channel on 06/04/2017
warmup:
10 squats,
10 light deadlifts,
10 kettlebells

METCON:  4 ROUNDS OF
XAV:
10 - DEADLIFTS 135#
20 kettlebell swings
20 backsquates 95#
TIME: 15:20

STEVEN:
4 ROUNDS:
5 Deadlifts 135#
10 kb swings
10 backsquats 95#
15:30