The old Block
March 23, 2021•27 words
"The Old Block"
For Time:
50 Wallballs 6 kg
40 Box Jumps 24"
30 Lateral Barbell Burpees
20 Power Snatches 40kg
1,000 Meter Row
Time : 17min53sec
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Beginner's mind
The old Block
March 23, 2021•27 words
"The Old Block"
For Time:
50 Wallballs 6 kg
40 Box Jumps 24"
30 Lateral Barbell Burpees
20 Power Snatches 40kg
1,000 Meter Row
Time : 17min53sec
...
Read postPush Press + Push Press Workout
March 22, 2021•42 words
Push Press
8-6-6: 40kg - 50kg - 55kg
Workout:
AMRAP 10 mins
3-6-9
Push Press with 30kg
Ring Row
Ring Dip (no assistance)
Total: Got up to 12 for everything except ring dips, where I got 4 reps in before time cap.
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Read postDeadlift + Deadlift AMRAP
March 20, 2021•37 words
Strength:
Deadlift: 8-8-8 : 60kg-90-100kg
Workout:
AMRAP x 13min
{
5 x Deadlifts @ 70kg
50 single unders
15 wall balls with 6kg
50 single unders
}
Total: 5 rounds + 5 deadlifts + 30 single unders
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Read postSquats w11 d2
March 17, 2021•30 words
Back squat:
6 sets x 1 rep @ 95% (105kg)
60-90 seconds between sets
Front Squat:
5 sets of 3 reps @ 89% (90kg)
60-90 seconds between sets
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Read postPower cleans + metcon row and DB power cleans
March 16, 2021•48 words
STRENGTH
EMOM x 10 MINUTES
3 Power Cleans*
*Build to a Moderate-Heavy weight.
Worked up to 70kg x 3 and 75kg x 1
WORKOUT
EVERY 2:00 x 5 SETS
250m Row
Max DB Power Cleans w/ 15kg DB
(Score is Reps)
10
10
6
7
8
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Read postSquats w11 d1 and squat + box jump metcon
March 15, 2021•53 words
AM
Back squat:
3 sets x 1 rep @ 95% (105kg)
60-90 seconds between sets
Front Squat:
10 sets of 3 reps @ 89% (90kg)
60-90 seconds between sets
Lunchtime:
WORKOUT
FOR TIME
30 Back Squats w/50kg
50 Up-Down Box Jump Overs 20''
30 Back Squats w/50kg
Time: 11:16
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Read postPower Cleans, Jerk practice and The Hulk
March 14, 2021•87 words
1 Power Clean and 2 clean and jerks with
60kg x 2 sets
62,5kg x 2 sets
Split Jerk x 3 sets of 1 with 63,5 kg
EVERY 3:30 x 2 SETS
5 Front Squats w/ 60kg
5-7 Box Jumps
30 sec Hollow Hold
*Bar came from the ground.
Then:
"THE HULK"
AMRAP x 12 MINUTES
5 Front Squats w/60kg
7 Box Jumps 24''
10 KB Swings (Russian) with 24kg
Score : 6 rounds
Notes :
used Oly shoes
front squats & Jerks felt light!
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Read postSquat, face pull, bridge, v up, row
March 14, 2021•76 words
WORKOUT
EVERY 5:00 x 4 SETS
10/10 Single DB Goblet Split Squat (Athlete Choice)
15 Ring Face Pulls
10/10 Single Leg Glute Bridge-Ups
20 Alt. V-Ups
Max Cal Row in Remaining Time...
Round 1: 20cal
Round 2: 9 cal
Round 3: 16 cal
Round 4: 5 cal
POST WORKOUT STRENGTH
EMOM x 10 MINUTES*
MIN 1 - 12 Alt. DB Arnold Presses w/ 15kg dumbbells
MIN 2 - :40 DB OH Hold w/ 15kg
...
Read postCrossfit and Burgener Weekly Squat session 1
January 4, 2021•75 words
Lunchtime
"Sore Eyes"
AMRAP 20:
20 Wallballs with 6 kg
20 Power Snatches with 25 kg
20 Box Jumps 20" box
20 Push Presses 25 kg
20 Calorie Row
Got 2 rounds and 23 reps
Evening
Burgener Squat Cycle W1 D1
Back squat with 80kg x 10 sets x 3 reps - 60 second rest between sets
Front squat with 75kg x 5 sets x 3 reps - 60 second rest between sets
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Read postHeavy Press Day
November 3, 2020•11 words
One arm kettlebell press with 24kg x 5 set x (1,2,3,4)
...
Read postLight Presses
October 28, 2020•11 words
One arm kettlebell press with 24kg x 5 sets x (1,2)
...
Read postHeavy press day week 2
October 26, 2020•13 words
One arm press with 24kg
2 sets x (1,2,3,4)
3 sets x (1,2,3)
...
Read postLight Presses and Pull-ups
October 21, 2020•15 words
24 kg press x 5 sets of 1 single
Alternated with pull-ups with 20kg 5,4,3,2,1
...
Read postHeavy press day
October 19, 2020•14 words
Presses with 24kg x (1,2,3) x 5
Alternated with:
Pullups with 20kg x (5,4,3,2,1)
...
Read postMedium Press Day
October 16, 2020•12 words
24kg kettlebell military press:
(1,2,3) x 2 sets
(1,2) x 3 sets
...
Read postSwings with 28kg EMOM
October 15, 2020•10 words
10 one arm Swings with 28kg EMOM for 16 minutes
...
Read postLight Press day and Pull-ups
October 13, 2020•16 words
lunchtime
Kettlebell press with 24kg :
(1,2,3) x 1 set
(1,2) x 4 Sets
PM:
...
Read postSwings with 28kg week 3, Pull-ups Cycle 2 day 2
October 12, 2020•30 words
AM
2K row in 8min38sec (2:09/500m avg pace)
Lunchtime:
10 x One arm swings with 28kg EMOM for 14 minutes
PM:
Ring Pull-ups with 20kg x 5,4,3,2,2
...
Read postPull up and Presses
October 11, 2020•46 words
PM:
Pull-ups with 20kg x 5,4,3,2,1
Presses with 20kg x (1,2,3,4,5) x 5
Afterwards:
10 x One arm swings with 28kg EMOM for 14 minutes.
Notes:
Completing the 20kg for 5 sets of 5 rungs means that I'm moving on the 24kg !
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