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Matt’s Workout Long
Posted: 28 October 2016 07:49 AM   [ Ignore ]   [ # 1 ]
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10/27/16

Endurance

Teams of 2 Matt & Tami

50-40-30-20-10

KB Swings 55/35
Burpees
Jumping Lunges

* Every 4 min. 200M Sprint

TT: 23:03
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Posted: 26 October 2016 11:56 AM   [ Ignore ]   [ # 2 ]
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10/26/16

WOD

Every 10 minutes, for 30 minutes (3 rounds), perform the following
500m Row
400m Run
50/35 Push ups

Each round is for time
Wear a weight vest if you are strong on the push-ups
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Posted: 26 October 2016 11:55 AM   [ Ignore ]   [ # 3 ]
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10/25/16

8 MINUTE AMRAP

Complete as many rounds and reps as possible in 8 minutes of:

5 Deadlifts
4 Hang power cleans
3 Front squats
2 Shoulder to overhead
1 Ground to overhead

Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Open/Masters/Masters+

Level 3 Men masters+115
TT:98
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Posted: 26 October 2016 11:54 AM   [ Ignore ]   [ # 4 ]
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10/23/16

WOD

25-20-15-10
Calorie row
Dumbbell Thrusters 45lb
TT: 13:05

Then

3-sets
60' Sled pull, arms only weighted with 275lbs
Rest 60 seconds
30' OH barbell carry 95lbs
Rest 60 seconds
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Posted: 26 October 2016 11:52 AM   [ Ignore ]   [ # 5 ]
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10/23/16

SSS

1a. Bench press 4x10 135
1b. Incline DB 4x10 50
1c. Bar Skull crushers 4x6-8 65

2a. Bench front squats tap and go 3x10 135
2b. Hi/low weighted sled push 3x120' 180

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Posted: 19 October 2016 08:00 AM   [ Ignore ]   [ # 6 ]
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10/19/16

WOD

Every 90 seconds, for 15 minutes (5 sets) alternate between:
– 10 Front rack reverse lunges – Heavy as form allows 115lbs
– 60 seconds of HSPU for max reps Total of 42 HSPU

3 rounds for time:
15 Toes to bar
15 Box jumps 24
15 Kettlebell swings 70

TT: 10:20 ish I think. Was out of it.
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Posted: 17 October 2016 08:07 AM   [ Ignore ]   [ # 7 ]
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10/17/16

WOD

2 Rounds for Time:
Masters+
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

TT: 13:06
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Posted: 17 October 2016 08:06 AM   [ Ignore ]   [ # 8 ]
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10/15/16

Festivus Games in Warsaw

Took 1st place in six wods
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Posted: 14 October 2016 07:56 AM   [ Ignore ]   [ # 9 ]
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10/13/16

Endurance 7:00 pm

WOD

Partner WOD
8 min AMRAP
Bar hang while partner does burpee box steps
TT: 88

8 Minute AMRAP
8 KB Swings 55
8 Sit Ups
TT: 10 rounds and 2 sit ups

8 Minute AMRAP
8 Push Press
8 Burpees
TT: 6 rounds
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Posted: 12 October 2016 08:18 AM   [ Ignore ]   [ # 10 ]
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10/12/16

WOD

Every 3 minutes, for 15 minutes (5 sets):
20 Walking lunge with sandbag in a bearhug hold 98lbs

3 x 5 minutes on : 5 minutes off
6 Sandbag (or stone) ground to shoulder, alternate shoulder each rep 89lbs
10 Burpees over the sandbag (or stone)

In your 5 minutes ‘rest’, complete a 800m run
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Posted: 11 October 2016 08:12 PM   [ Ignore ]   [ # 11 ]
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10/11/16

Worked with Troy on our partner bar complex.

Worked up to 170lb hang clean. Need to drop under to get heavier
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Posted: 10 October 2016 09:18 AM   [ Ignore ]   [ # 12 ]
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10/10/16

WOD

9 Minute AMRAP

12 Toes to Bar,
9 Snatches 95lbs,
6 Box Jump Overs,
3 chest to bar pull ups

TT: 3 rounds
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Posted: 10 October 2016 09:17 AM   [ Ignore ]   [ # 13 ]
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10/8/16

1a. Bench press 4x15 95, 115, 135, 145
1b. Weighted push ups 4x5 45lb plate
1c. Ladder work then 120' prowler push with Tim as my weight 4x's

2a. Weighted chin ups 3x10
2b. Sumo Deadlifts 3x5 135, 185, 185
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Posted: 07 October 2016 08:24 AM   [ Ignore ]   [ # 14 ]
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10/6/16

Endurance 700 pm

Partner WOD- Tami

One partner works while one partner rests. Each partner performs the entire workout.

100M Run
200M Run
300M Run
400M Run
400M Run
300M Run
200M Run
100M Run

TT: 18:04
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Posted: 05 October 2016 08:23 AM   [ Ignore ]   [ # 15 ]
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10/5/16

WOD

10 Min EMOM

Odd minute: 5 Deadlifts – Heavy 225lbs
Even minute: 10-15 Toes to bar Did 10 each round with two rounds doing kipping 2TB

Then:

6 x 2 minutes work: 1 min rest

300 M Run
AMRAP DB Thrusters 40

TT: 6, 7, 8, 6, 6, 5
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