Workout # 1
For Time;
10-9-8-7-6-5-4-3-2-1
Deadlift @ 1.5x bodyweight
complete 15 hand release pushups between each set of deadlifts
My score = 14:14 @ 225#
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Fitness Log 1/18/2012
Workout # 1
15 min AMRAP;
one 15″ rope climb
200m farmer carry walk/run
(scored in 50m increments)
5 hang squat cleans @ 115#
score = total number of reps
My Score = 80
Workout # 2
5min AMRAP
20 kb swings (american) at 53#
10 pull-ups
2 min rest
5min AMRAP
20 wallballs 20# ball to a 10′ target
10 burpees
Score = total number of reps
My Score = 234
Workout # 3
5-3-1+
Deadlift 75%, 85%, 95% of W1RM
My Score = 205# X5, 235# X3, 260 X6
bonus 5X5 deadlift @225
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Fitness Log 1/16/2012
Workout # 1
“Angie”
Reps for time;
100 pull-up
100 push-ups
100 sit-ups
100 squats
My Score = 17:05
Workout # 2
5-3-1+ reps
75% 85% 95% of W1RM
My Score = 120#X5, 145#X3, 160#X11
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Fitness Log 1/14/2012
“White”
5 rounds for time
3 rope climbs to 15″
10 toes to bar
21 weighted overhead lunges @ 45#
400m run
My Score = 19:35
slacking today and didn’t
do the rest of my programing
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Fitness log 1/13/2012
REST DAY!!
3-3-3+ @ 70%,80%,90% of W1RM
Deadlift
My Score = 3@195#, 3@220#, 15@245#
Bonus 5X5, deadlift @ 245#
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Fitness Log 1/12/2012
Workout # 1
For time;
400m sprint
15-12-9 reps of each movment
ground to overhead (clean & Jerk) 115#
400m sprint
My Score = 10:58
Workout #2
3-3-3+
Weighted Pull-ups (70%,80%,90% of W1RM)
My Score = 3@47#, 3@53# 3@53# (scaled)
5-5-5+
Weighted Dips (65%,75%,85% of W1RM)
My score = 5@70#, 5@70#, 5@70#(scaled)
Workout # 3
not for time
75 GHD sit-ups
75 GHD Hip Extensions
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Fitness log 1/11/12
Workout# 1
100 sit-up
100 push-up
100 air-squats
complete all 100 reps of each movement
before moving to the next
score = total number of consecutive sets
my score = 7
Workout # 2
accumulate 8 min holding a hollow body position
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Fitness Log 1/10/2012
Workout # 1
10-9-8-7-6-5-4-3-2-1 reps for time
Thrusters @ 95#
Pull-ups
My score = 5:00 min
Workout # 2
3 X 500m row, rest as needed between sets.
Each 500m row is a max output
followed by 10 reps @ 124# KB high pulls
My Score = 1:36, 1:40, 1:41
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Fitness log 1/9/2012
REST DAY!!
Worked on shoulder and hip mobility
and…..
Front squat;
3 – 3 – 3+ @ 70%,80%,90% of W1RM
My score = 3 @ 115#, 3 @ 135#, 11 @ 155#
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Fitness Log 1/8/2011
WORKOUT #1
10-9-8-7-6-5-4-3-1 reps for time:
Thrusters 95#
pull-up
My Score = 10-6 ~3:45
(stopped mid workout to prevent
further aggravation to shoulder injury)
WORKOUT #2
5K Row for time;
My Score = 19:16.9 (P.R.)
WORKOUT # 3
10X10 reps not for time;
124# Kettle bell high pulls
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