12/31 front squats.

Workout with the Wadkins!!!!!!

A. Front Squat 6-8 reps x 5 @ 22X1; rest 2 min
***105,115,115,115,115

B. Barbell Walking Lunges (on back and heavy)
24 continuous alt’ steps x 4; rest 2 min
**65,76,80,85
+
For Time:
25 Ctb Pull ups
25 Front Squats @70%
25 Burpees
25 Front Squats @ 70%
25 Ctb Pull ups
*** 8:30
NYRA- 7:22
R-10:18
H-9:51

12/24 back squats

A. Back Squat
5, 5, 5, 3, 3, 3; rest 2 min
*115,125,135,145,155,160

EMOM for 10 Min
Even: 12 tng deadlifts #155
Odd: 10 Ctb pull ups

12/25 PP/PJ

A. Push Press
5, 5, 5; rest 2 min
***95,105,115

B1. Push Jerk
3, 3, 3, 3, 3, 3; rest 10 sec
**95,105,115,115,125,135
B2. Strict Pull up (or 5 sec eccentric)
6, 6, 6, 6, 6, 6; rest 2 min

+
Row 1k ALL OUT
4:11

12/22 filthy fifty

Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

**23:20

12/21 power snatch/power clean

A. Power Snatch
3, 2, 1, 3, 2, 1 ; rest 3 min
***75,85,95,85,95,105(got overhead in a full squat, need to pull back more)

B. Power Clean
2, 2, 2, 1, 1, 1; rest 2 min
***115,125,135,140,145(fail),
C. OH Squat @ 22x1
3, 3, 3, 3, 3
**65,75,80,85,90

12/20 bench/split jerk

A. Close Grip Bench Press
12, 10, 8, 12, 10, 8(fail5); rest 2 min
** 65,75,85,75,85,100

B. TNG Split Jerk
5, 5, 5, 5, 5; rest 2 min
** 85,95,105,115,125
+
5 Rounds:
10 DB Burpees #25's
200m Run
***9:51

12/18 deadlifts

A. Deadlift
10, 8, 6, 4, 2; rest 2 min
** **195,205,215,235,255
B. Snatch High Pulls
5, 5, 5, 5, 5; rest 2 min
***45,65,75,85,95
+
3 Rounds:
50' sled push #140
50 Double Unders
50' sled push #140
15 Ring Dips
**9:04

12/17 back squats

A1. 1.25 Back Squats
10, 8, 6, 10, 8, 6; rest 30 sec
*** 95,105,115,95,115,125
A2. 2 Rope Climbs x6 ; rest 2 min

B. Clean High Pulls
5, 5, 5, 5, 5; rest 2 min
*65,75,95,95,
+
3 Rounds:
15 Box Jump Burpees 20"
100m Farmers Carry #50 db's
500m Row
**12:18

12/15 95 lb thrusters

20 Min AMRAP
20 Thrusters #95
20 Pull ups
20 Box Jumps 20"

*** 3 round + 6 thrusters (Leigh and Rhiannon)

12/14 power snatch/power clean

12/12 split jerk

15 mins for 3 rep max
3@135,3@145,1@155

3 rounds
7 wall climbs
14 push ups
21 kb swings (35)

** 7:11

12/11 deadlifts (snatch grip)

A. Snatch Grip Deadlift
5, 5, 5, 3, 3, 3
***125,135,145,165,175,185
+
21-15-9
Deadlift #155
T2B
500m Row
12:22

12/8

10-1 Power Snatch #75
1-10 no push up burpee box jumps

Rest 15 Min

10-1 Kb Snatches (each arm) #35
1-10 Toes to Bar

Wod1-10:47
Wod2-8:21

12/7 hang squat cleans/back squats/front squats

A. Hang Squat Clean
3, 3, 3 ; rest 2 min
*** 125,135,140(1)
R-115,125,135(2)

B. Speed Back Squats @ 67% 1 RM
3 reps every 45 sec x 14 sets (rest 90 sec btw 7,8)
** @110
R-125
H-115

C. Front Squat @ 22x1
3, 3, 3, 3, 3 ; rest 2 min
**105,115,125,130(1),130(x)
R-105,115,125,135,140
+

4 Rounds
200m Run
10 Chest to Bar Pull ups
10 HSPU
10 Box Jumps 20"
***9:09
R-12:55

12/5 Push press/power cleans

A. Push Press Clusters
5, 5, 5 x 3 ; rest 30 sec / 3 minutes
***100,105,110
R-75,85,95

B. TNG Power Clean
5, 5, 5
***125,130,135
R,115,115(4),
+

EMOM for 3 Min
6 Tng Clean and Jerks #95 x3 ; rest 3 minutes

12/4 deadlift

A. Deadlift
3, 3, 3 ; rest 2 min
***215,225,245(1 reps)
Felt really good for first two sets. Bad form @245.
Rhiannon 225,240,255
Heidi 205,205,215



+
21, 15, 9
Hang Power Snatches #65
Wall Balls #20
***5:46
Rhiannon-5:28 (55)
Heidi 5:10 (55,14)

DID 3 UNBROKEN MUSCLE UPS!!!!!!! 2x

12/3 back squats

A. 1.25 Back Squats
10, 8, 6, 10, 8, 6 ; rest 2 min
***100,105,110,105,110,

B1. Bulgarian Split Lunges (use dumbbells) #25
6-8 reps x 4 ; rest 30 sec
B2. 10 Ring Rows @ 0201
+

5 Rounds
10 Hang Squat Cleans w/ dumbells #25
10 Toes to Bar
** 5:38

12/1 tommy Mac

2 Rounds: Use #75
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 OH Squats

**21:38

11/30 hang squat clean, back squats, front squats

A. Hang Squat Clean 5, 5, 5 ; rest 2 min
**115,125,135(3reps)

B. Speed Back Squats @ 63% 1 RM
5 reps every 45 sec x 12 sets; (rest 90 sec btw 6,7)
63%-103
@105
C. Front Squat @ 22x1
5, 5, 5, 5, 5 ; rest 2 min
**105,115,125,130(2reps),125
+
5 Rounds
400m row
15 Push ups
**11:45

11/26 back squats

A. 1.25 Back Squats
12, 10, 8, 12, 10, 8; rest 2 min
** 95,100,105,100,105,110

B. Weighted Step ups w/ bar on back
8 each leg x 3; rest 2 min
**75,75,85
+
4 Rope climbs
40 Wall Balls #14
3 Rope Climbs
30 Wall Balls
2 Rope climbs
20 Wall Balls
1 Rope climb
10 Wall Balls
** 11:36

11/21

AM
Wod 1
21,15,9
Deadlift
400 m run
** 7:08

Wod 2
3 rounds
25 double unders
20 sit ups
15 push ups
** 4:12


20

11/20

AM
Death by clean and jerk
8+7

3 rounds
15 wall balls
15 box jumps
15 pull ups
4:46

PM
90 sec max double unders (100)
Then immediately
Row 1k
100 double unders
Row 500
** 11:07

11/19 back squats

AM
Back squat
10,1,20,1,30,1
135,150,125,160,105,165

7 mins of burpees
105

PM
5 Rounds
Run 400m
6 Deadlifts #185
12 Toes to Bar
18 Wall Balls #14
**** 20:28

11/12 bench

A. Bench Press @ 20x1

10,8,6,10,8,6 rest 2 min
*85,90,100,90,100,105

B1. 5 Strict HSPU on Even Min for 15 min

(kip if your failing)

B2. 5 Ring Dips On Odd Min for 15 Min

+

AMRAP in 15 Min

15 Kb Swings #53

15 Burpees
** 8 rounds + 13 KB

11/12 back squats

A. Back Squat

10 Reps x 4; rest 2 Min
**115,125,130,135

B1. Bulgarian Split Lunges w/ bar on back
10 reps each leg x 4; rest 10 sec

B2. Ring Rows (feet on box) @ 2020

10 x 4; rest 2 min

+

7 Rounds:

10 Goblet Squats #35

10 CTB Pull ups (5 if your slowing down)

***leigh 7:25
Shay 7:57 (reg pull for 2 rounds)
Heidi 8:37 (reg pull)
Rhiannan 8:56 (3 short rounds)

11/10 cleans

Power Clean Technique (hopefully, depending on our schedules)

A. Power Clean Off blocks (above knee)

3 Reps EMOM for 15 Min @ 65% 1 RM Power Clean
*** 95(1 min), 105(4 mins), 110(5mins) 115(mins)

+

For Time:

Run 800m

30 Squat Cleans #115/95/75 (go heavy but not too long)

Run 800m
14:53

11/9 snatch

Then: Class WOD

A. Snatch

3, 3, 3, 1, 1, 1; rest 2 min
*95,95,100(fail1), 100(fail1), 105,110(fail)

+

EMOM for 20 Min

Odd: 5 OH Squats @ 80lbs

Even: 10 Toes to bar

11/8 PJ SP

A. Push Jerk

5, 5, 5, 5, 5, 5; rest 2 min
**115,120,125,130,3@135

B. Strict Press @ 50x1

5-6 x 4; rest 2 min
@65

+

“Unworthy”

Class WOD
14:43

11/6 bench

Tuesday 11/6

A. Bench Press @ 20x1

8, 6, 4, 8, 6, 4; rest 2 min
**85,95,100,90,100,105


B1. 5 Bar Dips x 5; rest 10 sec

B2. 5 Strict HSPU (must get 5 or kip them) x5; rest 2 min

+

For time:

Row 250m

25 SDHP #55

50 Double Unders

Row 500m

25 SDHP

50 Double Unders

Row 250m

25 SDHP

50 Double Unders
*** 10:46

11/5 back squats

A1.10 Back Squat
115,115,115,115
x 4; rest 10 sec

A2. 6 ring pull ups
rest 2 min

+

21-18-15-12-9-6
Front Squat #75/55

Burpees
10:46

11/1 squat snatch/squat cleans

A. Squat Snatch Clusters @90%
1.1.1.1.1. x2; rest 15 sec / 3 min btw sets
95,100(4) (not a full squat)

B. Squat Clean Clusters @90%
1.1.1.1.1 x2; rest 15 sec / 3 min btw sets
**130,135(3)
+
3 Rounds
30 Cal Airdyne
15 Kb swings #53
15 Burpees

11:22

10/30 PJ SJ

Push Jerk
6, 4, 2, 6, 4, 2; rest 2 min
*115,135,145(fail),125,135,140
B. Split Jerk
2, 2, 2, 1, 1, 1; rest 2 min
*140,140,145,150(fail),150,155(fail)

10/29 back squats

A1. Back Squat @ 22x1
10, 8, 6, 4, 2; rest 10 sec
A2. 6 unbroken CTB Pull ups; rest 2 min
*** 7,8 @ 115

B. 16 continuous alt' walking BB lunges (in front rack)
x4; rest 2 min

+
5 Sets
AMRAP unbroken Double Unders
15 Wall balls #14
15 Toes to Bar

DU 78,52,54,44,41
16:15

10/27 bench/PP

A1. Bench Press
5, 5, 5, 5, 5; rest 30 sec
A2. Push Press
10, 10, 10, 10, 10; rest 30 sec
A3. Push Up
15, 15, 15, 15, 15; rest 3 min
*** BP 95,95,100,100
PP 85,85,85,85

4 Sets all out effort
20 sec airdyne
15 no push up burpees
Rest 2 Min
4 Sets all out effort
20 sec airdyne
15 box jump overs 24"

10/26 squat snatch/squat cleans.

A. Squat Snatch Clusters @85%
1. 1. 1. 1. 1. x3; rest 15 sec / 3 min btw sets
**90,90,95

B. Squat Clean Clusters @85%
1. 1. 1. 1. 1. x3; rest 15 sec / 3 min btw sets
125,125(pc),125 (4)

Fri 10/26
5 sets of incremental effort 60/70/80/90/100%
Run 200m
20 Wall Balls #14
20 Box jumps 20"
Run 200m
20 Double Unders
20 Kb Swings #35
rest 2 min btw each set
*** 4:30,4:02,3:42,3:37,3:32

10/25 1k row

Row 1k
rest 3 min; x3
4:20, 4:20, 4:17

10/23 PP PJ SJ

Tuesday 10/23

A. Push Press 5 reps / Push Jerk 3 reps / Split Jerk 2 reps; rest 3 min, x6
(bar much not be set down. Use the same weight for each movement)
*** L 95, 95,95,105,115,115(failed at push jerks)
R 75,85,90,90,90,95

B1. Bar Dip 5 reps x4;
B2. Underhand grip barbell row 8 reps x4; (45,65,75,75) rest 2 min
+
100 Burpees for time (1" above reach)
*** L 6:58
R 7:30

10/22 back squats

Mon 10/22
A. Back Squat @ 22x1; rest 2 min
12, 10, 8, 6, 4, 2
**95,105,115,125,135,150

B. 150 Walking Lunges w/ #14 med ball (for time). Switch ball every 15 steps
** l 5:28
H 6:16
R 5:52
S 5:25
+
7 Min AMRAP
200m Row
10 Box jumps 20"
5 Toes to Bar
*** l 4+160m
R 4+ 76m
S 4+ 100m
H 3+ 4t2b
Rest 5 Min
5 Min AMRAP of above
*** l 3+86m
S 3+25m

10/18 front squats

Thur 10/18
Front Squat 5x5; rest 3 min

**115,125,125,135140(2)
+
5 Min AMRAP
10 OH Squats #65
5 Ring Dips
**4+5OHS

10/16 recovery amrap

Tuesday 10/16
5 Min AMRAP @ 85%
5 thrusters #65
5 pull ups
20 double unders
rest 3 min
5 min AMRAP @85%
10 Wall Balls #14
10 burpees
10 kb swings #35
Rest 8 min
x2

Round 1
Wod 1- 5+6
Wod 2- 3+10
Round 2
Wod 1- 5+3
Wod 2- 3+1

10/9

Tuesday: 10/9
For 20 Min
Odd Minutes:
2 Power Snatches @ 70%
**75
Even Minutes:
2 Reps Power Clean @ 70%
**100
+
5 Rounds
7 HSPU
10 Toes to Bar
13 Burpees
16 Wall Balls
** Leigh 13:57
Rhiannon 19:53

10/4 deadlift

Thursday 10/4
A1. Rope climb
1, 1, 1, 1, 1 ; rest 30 sec
A2. Bent Over wide grip row (65)
5, 5, 5, 5, 5 ; rest 30 sec
A3. Deadlift
10, 10, 10, 10, 10 ; rest 2 min (180)
+
Row 1,000m
25 Double Unders
Row 750m
50 Double Unders
Row 500m
75 DU
Row 250
100 DU

** L- 16:15
R- 18:22
H- 20:58

10/8 back squats

Monday: 10/8
A. Back Squat
10, 8, 6, 4, 2 @ 42x1 ; rest 2 min
**95,105,115,125,145
B. Overhead snatch grip barbell walking lunges
16 continuous alt' steps x4 ; rest 2:00
*** 55lbs
+
AMRAP in 6 Min
10 Kb Swings #53/44
10 Box jumps 24"
*** 6 rounds
rest 3 Min
AMRAP in 3 Min
10 Kb Swings #35
10 Box Jumps 20"
** 5 rounds

10/3 strict press

Tuesday: 10/2
A1. Strict Press
5, 5, 5, 5, 5; rest 30 sec
***85
A2. Ring Dip
7, 7, 7, 7, 7; rest 30 sec
A3. Push ups
9, 9, 9, 9, 9; rest 2 min
+
5 Rounds:
20 sec ME (max effort) sled push #140; rest 40 sec
20 sec ME Airdyne; rest 40 sec
20 sec ME Burpees; rest 40 sec
**8-9
20 sec ME Box jumps 20"; rest 1:40
**17-18

10/1 Back squats/squat cleans

Monday 10/1
A1. 1 1/4 Back Squats
8, 6, 4, 8, 6, 4; rest 10 secs
***95,105,115,100,115
A2. Eccentric only pull ups
8, 8, 8, 8, 8, 8; rest 2 Min

B. Squat Clean Clusters
1.1.1.1.1 x 4; rest 15 sec bw reps/ 2 min bw sets
*** 2@125, 2@130
+
4 rounds:
250m Row
50 Double unders
200m Run
*** 12:23

9/29

Saturday: 9/29
3 Rounds:
Run 800m
30 Kb Swings #35
30 Box Jumps 20"
** Leigh 16:35
Rihannan 17:28
Heidi 18:40

9/28 Squat snatch

Friday: 9/28
A. Squat Snatch Clusters
1. 1. 1. 1. 1 x 4; rest 15 sec bw reps, 2 min bw sets
** 95,95,95,100(3reps)
B. 12 Continuous alt' walking lunges x5; rest 2 min

+
5 Rounds:
20 Wall Balls #14
15 Toes to Bar
** 9:36

9/21 squat snatch

Friday: 9/21

A. Squat Snatch clusters
1.1.1.1.1 x3; rest 15 sec bw reps; 2 min bw sets
(cannot change weights in the middle of a set)
*** 95
B.Good Mornings @ 33x1
8-10 x 3; rest 2 min

C. 16 continuous alt' walking lunges x 4; rest 2 min
+
3 rounds:
10 no push up burpee box jumps 24'
15 target burps (1' above reach)
20 Kb swings #53

9/27 push press

Thursday: 9/27
A1. Strict HSPU
3, 3, 3, 3, 3; rest 30 sec
A2. Bar Dips
6, 6, 6, 6, 6; rest 30 sec
A3. Push Press
9, 9, 9, 9, 9; rest 2 min

*** hspu not all the way down but strict
Bar drip
Pp @ 95
+
21-15-9
Deadlift #155
Pull ups

** 5:00

9/25 bench

Tuesday: 9/25
A1. Bench press
5, 5, 5, 5, 5; rest 30 sec
A2. DB Push Press
10, 10, 10, 10, 10; rest 30 sec
A3. Push ups
15, 15, 15, 15, 15
**95 bench
**30lb DB

+
12 Min Clock
Row 2k
AMRAP toes to bar

Row 8:30something
46 t2b

9/24 back squats/squat cleans

Monday: 9/24
A1. 1 1/4 Back Squats
10, 8, 6, 10, 8, 6; rest 10 sec
A2. STRICT Pull ups
6. 6. 6. 6. 6. 6; rest 2 min

***75,95,105,95,105,115
***all pull ups unbroken. Thought these would be impossible but they actually felt ok.

B. Squat Clean clusters
1. 1. 1. 1. 1. x3; rest 15 sec bw reps, 2 min bw sets

***125 all rounds.
+
EMOM for 12 Min
Odd minutes: 2 Rope Climbs
Even Minutes: 30 Double Unders

****all rounds I did 2 rope climbs (except round 3) wow that was hard.

9/22

Saturday: 9/22
A. 20 unbroken GHD sit ups x3; rest 90 sec

+
5 Rounds:
400m Run
7 Hang Cleans #120
*** 11:38
All rounds unbroken

9/18 deadlifts

Tuesday: 9/18
Deadlift 1-1-1-1-1; rest 90 sec

*215,235,245,255,265
+
6 rounds
15 sec airdyne @ 100%
15 sec sled push #140
REST 2 MIN BW SETS!! :)

9/17 bench/back squat

3x3 Bench Press; rest 2 min

**95,100,105

50-35-20
Wall Ball #14
Pull ups
double unders

**14:05

31x1 6, 4,2,6,4,2
Back squat

**105,115,135,115,125,145

5 rounds
Amrap 3 mins
3 front squats 95
6 push up
9 sit ups
Rest 1 min

Best 4 round 15 reps
Worst 3 haha.

9/14

19:57
HPC-125

9/11

Tuesday 9/11
EMOM for 15 min, 3 Power Snatches #75
(felt easy)
EMOM for 15 min, 5 power cleans #115
(so hard!!!)
EMOM for 15 min, 6 push jerks #115
(felt ok. I was just really tired from PC. I had to do 4 and 5 on sets 4 and 5)
+
Row 1k for time
**4:25 (felt good)

9/4

3x3 Strict Press; rest 2 min
*** 85, 90(2), 9(2)

Reverse fly 6-8 x 3; rest 2 min
*** 12 lbs
+
5 Rounds
250m row
30m sled push #130
rest 2 min bw
***1:30, 1:27, 1:27, 1:33, 1:26

9/1

In teams of 4:
15 mins to est 2 rep max thruster
Then
4 rounds
50 pull ups
50 double unders
50 kb swing (35,53)
50 OHS (65,95)

** at RXD!!!!!!
Thruster- 135 x 2 145 x 1. !!! So awesome.

Wod was fun. I don't know the time maybe around 20mins.

8/28

Tues: 8/28
Push Jerk 5x5; rest 2 min
** 115, 125, 130, 135 (3 reps), 135 (2 reps)

I felt really weak today. I should have gotten 135. I don't know what happs.
+
for time (make this hurt!)
250m row
15 kb swings #53
25 burpees
15 kb swings
250m row

** 4:58

8/27

Mon: 8/27
Back squat 6. 1. 6. 1. 6 @ 61x1

**115, 135, 125, 155, 135.

Hang Snatch Pulls into squat 5x5; rest 2 min

With 45 lbs
+
AMRAP in 12 min
3 ring dips
10 wall balls
20 double unders


** 10 round + 3 wall balls.

8/24

Push Press 10. 2. 10. 2. 10 @ 61x1; rest 2 min

** 75, 95, 80, 100, 85
+
7 individual rounds for time
10 cals on airdyne
15 ghd sit ups
1 muscle up

1:08, 110, 113, 128, 143, 137, 204

Wow this was painful. Went down hill fast, but didn't fail one muscle up attempt!!

8/23

Thur: 8/23
5x5 Hang Squat snatch; rest 2 min
65, 75, 85, 90, 90
+
10, 9 8 7 6 5 4 3 2 1
Power cleans (95)
Box jumps (24)

*** 6:13

8/21

Tues: 8/21
Bench Press 10. 2. 10. 2. 10 (no tempo); rest 2 min

**80, 105, 85, 110, 90

Reverse fly's 10-12 x3; rest 2 min

**10lbs.
+
4x400m sprint
rest 2 min

**1:09, 1:15, 1:18, 1:17

8/20

Mon: 8/20
Back Squat 10.2.10.2.10 @61x1; rest 2 min
** 85, 115, 105, 135, 115, 145

I remember last time I did 1 rep @ 145 I thought I was goin to fail and today I did 2!!!

Snatch Balance 5x5 (don't jump)
** 65.
It was hard not to jump. But Good practice.


+
"Donkey Kong"
21-15-9
Burpees
Kb Swings #35
Box Jumps 20"

***6:35 Oops. I accidentally used a 44 lb KB and a 24" box.

8/19

A. Deadlift 10.2.10.2.10 @61x1
** 165, 185, 170, 195, 180

B1. Eccentric only pull ups (7 sec eccentric) 3 repsx5; rest 90 sec
B2. Strict press 10 repsx5;
Rest 90 sec

Round 1- 75lbs
R 2- 8 @ 75lbs
R 3-5 65lbs

8/17

Friday:
Single arm DB bench press 10 reps; rest 1 min bw arms (**35 lbs)
x3
Cuban presses 8-10 x3; rest 2:00 **(35 lb bar)
+
5 Rounds:
15 Toes to bar
2 Rope climbs

**14:11

8/16

Thursday:
1, 1, 1 Squat Snatch; rest 3:00
95, 105, 105(fail)

20 Squat Snatches for time @ 77%
-3:13 @ 80 lbs

8/14

Split Jerk 5x3; rest 2:00
130, 135, 140, 140, 145 

With a 3 min clock
Run 400m
Amrap box jumps 24"
rest 3 min; x3

# of box jumps/round- 36, 36, 36 

8/13

Monday:
1.25 Squats 5.3.1. 5.3.1; rest 2:00

125, 135, 145, 135, 145, 155
+
"Jackie"
1000m Row
50 Thrusters #45
30 Pull ups
=9:15