Sunday, October 30, 2016

"Glen"...

For time:

30 Clean and Jerks (135)
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees
40:49 Rx (PR of 10:39!) 
RIP SEAL Doherty

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Chest/Back - 3x10...

Machine Incline Press - 165lbs
Barbell Row - 135lbs
Incline DB Flys - 50lbs
Hammer Strength Iso Row - 180lbs

Saturday, October 29, 2016

''Scream''...


For Time: 3 Rounds
7 Muscle-ups
35 Wall Balls (14)
7 Power Snatches (115)
400m Run
30:19
 * rx was 20 and 135 * first ring muscle ups in two and a half years

Friday, October 28, 2016

Arms - 10x10...

Seated Smith Machine Half-Presses - 135bs

Rope Hammer Curl - 95lbs

Cash Out:
Dips - 3x8 - Body weight
EZ Bar Curls - 75lbs

Thursday, October 27, 2016

''Chucky''...


For Total Reps: AMRAP 20
5 Clean & Jerks 155  (rx was 185)
10 Toes-to-bar
*rest 1 minute between rounds
6 rounds plus 1 rep

Monday, October 24, 2016

Sunday, October 23, 2016

''Gallagher And McDonald''...

Gallagher and McDonald – 2 friends, 2 heroes, 2 rounds, 1 WOD

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour

2 Rounds for Time:
200m run
16 kettlebell swings (53lbs)
16 pull-ups
16 front squats (110lbs)
200m run
14 kettlebell swings (53lbs)
14 pull-ups
14 front squats (110lbs)
200m run
12 kettlebell swings (53lbs)
12 pull-ups
12 front squats (110lbs)
19:49 with Sean McCarthy
RIP PTE Galagher & LCPL McDonald
Workout is done in pairs, with both partners to do the runs together. The Kettlebell Swings, Front Squats and Pull Ups are to be alternated between.

Chest/Back - 10x10...

Machine Incline Press - 160lbs
One-arm Dumbbell  Row - 70lbs

Cash Out: Incline DB Flys - 3x8 - 45lbs

Saturday, October 22, 2016

''Blade Runner''...

For Time

400m run
35 Chest-to-bar Pull-ups
400m run
25 Handstand Push-ups (strict) 
400m run
25 Strict Ring Dips
400m run
35 Toes-to-bar
400m run
24:56 Rx 

Friday, October 21, 2016

Arms - 10x10...

Seated Smith Machine Half-Presses - 125lbs

Straight Bar Curls - 75lbs

Cash Out:
Dips - 3x8 - Body weight
Rope Hammer Curl - 3x8 - 95lbs

Tuesday, October 18, 2016

Shoulders/Traps - 10x10...

Bent-Over Lateral Raise - 22.5lbs
Dumbbell Shrugs - 90lbs

Cash Out: Upright Row - 65lbs - 3x8

Sunday, October 16, 2016

"Hang 'em High, Hang 'em Low" and 5 Rep Max Hang Clean...

3 rounds plus 37 reps on the wod 
Then,
Sean: 5 rep hang clean - 165lbs
Rob: 5 rep hang clean - 165lbs and 190lbs

190lb 5 rep hang clean is a 5lb PR! #feelinggoodlewis #puertorico #prcity




10x10 Chest/Back...

Smith Machine Incline Press - 155lbs
Barbell Hang High Pull - 75lbs

Friday, October 14, 2016

200 Kettlebell Swings - 24kg bell...

I planned on doing 6 snatches every 15 seconds with the 53lb bell (with a 15 second rest) for 10 minutes but I tore a callus on my left hand during set number one. 

So I switched it up and did 10 swings every 15 seconds (20 a minute) for 10 minutes. 200 reps. 

Note to self: I need to let my hands get used to the high rep snatches before I do them multiple days in a row. 

Arms - 10x10...

Seated Smith Machine Half-Presses - 7x10 @ 70lbs & 3x10 @ 90lbs
EZ Bar Curls - 70lbs

Cash Out:
Dips - 3x8 - 70lbs
Rope Hammer Curl - 3x8 - 95lbs

Thursday, October 13, 2016

Viking Warrior Conditioning - Vo2max - 15:15 - 30 sets of 8...

did timed snatches with the 16kg bell today. I did sets  of 8 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 8 in 14 minutes and 45 seconds.

Snatch - 16kg bell - 30 sets of 8 - 240 reps 

Sunday, October 9, 2016

Shoulders/Traps...

Kettlebell High Pull - 53lbs - 10x5 each side 
Kettlebell Upright Row - 53lbs - 10x10

Saturday, October 8, 2016

Chest/Back Pyramids...

Chest
Machine Incline Press - 180lbs
1-2-3-4-5-6-7-8-9-10: 55 reps 
Incline DB Fly - 45lbs
9-8-7-6-5-4-3-2-1: 45 reps 

Back
Neutral L Pull Up  
1-2-3-4-5-6-7-8-9-10: 55 reps
Hang High Pull - 
9-8-7-6-5-4-3-2-1: 45 reps 

Cash Out: 
Plyometric Push Ups - 5x8 

Friday, October 7, 2016

Arms - 10x10...

Dips - 53lbs
EZ Bar Curls - 60lbs

Cash Out:
Rope Press-downs - 90lbs - 3x8
Rope Hammer Curl - 90lbs - 3x8

Thursday, October 6, 2016

500 Russian Swings

100 reps - 24kg bell 

400 reps - 16kg bell

I did timed two-handed swings with the 24 kg bell (53lbs) and 16kg bell (35lbs). I did sets of 10 with approximately 15 second rest between sets . I did 10 sets of 10 for 4 minutes and 45 seconds with the 24kg bell and 40 sets of 10 for 19 minutes and 45 seconds. 500 total reps in 24 minutes and 45 seconds

Wednesday, October 5, 2016

''Swing and Run for the Hills"...

800m run 
100 Russian kettlebell swings (53)
600m run 
75 Russian Kettlebell Swings
400m run 
50  Russian Kettlebell Swings
200m run
25 Russian Kettlebell Swings
28:03 Rx 

Monday, October 3, 2016

“Mile Run with Squats”...

1 minute AMRAP Front Squats (115)
1 minute Rest
then....800m Run
5 minute rest 
then....800m Run
Rest exactly 1 minute then..
1 minute Front Squats (115)

17:26 total time 
Finished one mile run and 34 front squats in 10:26 (minus 7 minutes of rest) 

Splits:
Round One: 17 squats/3:56 - 800M
Round Two: 17 squats/4:30 - 800M 

Saturday, October 1, 2016

Chest/Back - 10x10

Smith Machine Incline Press - 155lbs
Cable Row - 150lbs

Incline DB Fly - 3x8 - 35lbs
Neutral Pull Up - 3x8 

Cash Out: 10 Strict L-Pull Ups