German Volume Training - Legs & Misc Kettlebell Stuff... (5)...

Romainian Deadlift - 10x5 - 185lbs

One-leg KB Deadlift - 10x5 (each leg) - 50lbs

Figure 8/Hold - 4x5 (each side) - 35lbs 

"Open Workout 16.1"...

20-min. AMRAP:

25-ft. overhead lunge
8 burpees
25-ft. overhead lunge
8 chest-to-bar pull-ups

M 95 lb. 

134 reps Rx (5 rounds plus 4 reps)

Brutal. 

German Volume Training - Arms & Shoulders...

Barbell Strict Press - 10x10 - 85lbs 

DB Hammer Curls - 10x10 - 30lbs

Close Grip BP - 3x8 - 145lbs

Overhead Plate Raise - 3x8 - 25lbs 

''The Rock''...

For Total Reps, AMRAP 15

5 Strict Pull-ups

10 Strict Toes-to-bar

15 Box Jumps (24)

20 Russian Kettlebell Swings (70)

4 Rounds plus 11 reps Rx (211 reps).
46 strict t2b is no joke!

"Airdyne Severin"...

• For Time
• 50 Strict Pull-Ups
• 100 Hand-Release Push-Ups
• 5k Airdyne
• 28:07

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. 

Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby, and Sarah.

German Volume Training - Back & Chest (3)...

Dips - 10x3 - 90lbs 

Strict Pull Up - 10x3 - 35lbs 

Incline DB Bench Press - 3x8 - 75lbs  

One-arm DB Row - 3x8 - 85lbs

Bar Muscle Ups - 2x5

Clap Push Ups - 2x5

Clapping Pull Ups...

Decided to fool around and try some clapping pull ups. Pretty fun!

Clapping Pull Ups

German Volume Training - Legs & Misc Kettlebell Stuff... (5)...

Back Squat - 10x5 - 155lbs

Tactical Lunge - 10x5 (each leg) - 30lbs 

Flip & Squat - 3x5 - 40lbs

Figure 8/Hold - 3x5 - each side) - 30lbs 

KB Hot Potato - 20 reps (each side) - 25lbs

German Volume Training - Arms (3)...

EZ Bar Curls - 10x3 - 95lbs

Standing DB Triceps Press - 10x3 - 70lbs 

Close-Grip BP - 3x8 - 135lbs 

Seated EZ Bar French Press - 3x8 - 60lbs 

Kettlebell Crush Curl - 3x12 - 50lbs 

Incline Off-Set DB Curls - 3x5 - 40lbs

DB Shrugs - 2x12 - 120lbs 

"Hightower"....

10-8-6-4-2 of:

Bar Muscle Ups

Strict Deficit HSPUs 

14:29

* used two 45lbs bumpers and an abmat for deficit 

German Volume Training - Back & Chest (4)...

Incline Bench Press - 10x4 - 155lbs  

Strict Neutral Pull Up - 10x4 - 18lbs 

Flat DB Bench Press - 3x8 - 85lbs 

Renegade Row - 3x8 - 50lbs  

* 4-0-1 cadence on all reps. 

Cash Out: Farmers Walk - 2x50lbs 

German Volume Training - Arms (4)...

Incline Off-Set DB Curls - 10x4 - 35lbs

Close-Grip BP - 10x4. 135lbs 

Reverse Curl - 3x8 - 65lbs

Seated EZ Bar French Press - 3x8 - 50lbs

One-Arm Kettlebell Cleans - 3x8 - 50lbs 

"Roosevelt"...

At 0:00

27 Calorie Row

27 Calorie Airdyne

At 5:00

21 Calorie Row

21 Calorie Airdyne

At 10:00

15 Calorie Row

15 Calorie Airdyne

At 15:00

9 Calorie Row

9 Calorie Airdyne

11:01 total time

Went into the pain cave on this one. The rowing wasn't bad but the airdyne smoked me. Especially after the first round!

*Score is total working time.

* Rx was Thrusters 95/65

100 Burpees - 20lb vest...

5 Burpees on the minute - 20 minutes 

100 Burpees - 20lb vest 

German Volume Training - Shoulders

Seated DB Press - 6x10 - 50lbs

DB Lateral Raise - 6x10 - 20lbs

One-arm Front Raise - 3x10 - 20lbs

Bent-over Lateral Raise - 3x10 - 20lbs 

Cash Out: 

Shrugs - 10x10 - 50lbs 

Two-handed DB Overhead Raise - 3x10 - 25lbs

German Volume Training - Back & Chest (5)...

Bench Press - 10x5 - 155lbs  

Bar Muscle Up - 10x5

Dips - 3x8 - 50lbs

One Arm DB Row - 3x8 - 80lbs each arm

Cash Out:

Prowler Push:

100 feet @ 90lbs

100 feet @ 45lbs

German Volume Training - Arms...

Incline Off-Set DB Curls - 10x5 - 30lbs

Close-Grip BP - 10x5 - 115lbs

Reverse Curl - 3x8 - 55lbs

Seated EZ Bar French Press - 3x8 - 40lbs

"The Last WOD"...

A"The Last WOD"

Teams of three:

100 Wall Balls (20/14)

100 Calorie Row

80 Deadlifts 

80 Calorie Row

60 KB Snatches (53/35)

60 Calorie Row

40 HSPUs

40 Calorie Row

20 Squat Clean Thrusters (135/95)

20 Calorie Row

35:10 with Fabiana & Dave F. 

* DLs at 185#  

* I only did one rep of the thrusters (95)

  

Campus Board Pull Ups & L-Pull Ups & Biceps...

Did 20 consecutive pull ups on the campus board. Then, did two sets of 5 L-Pull Ups on the globes at The Edge - Halfmoon. They are crazy difficult. 

Finished with Dumbbell Curls:

1x8@25lbs each arm

1x8@30lbs each arm

1x8@35lbs each arm

1x8@40lbs each arm

1x8@45lbs each arm

1x5@50lbs each arm

'Opening Day’...

Teams of 3, For Time:

50 Power Cleans 155/105

75 Back Squats 185/135

100 Bar Facing Burpees

75 Back Squats 185/135

50 Power Cleans 155/105

* with Fabiana, Wendy and Brian. 

I did:

30 Power Cleans (155)

50 Back Squats (185)

35 Burpees