March 31, 2023

Daily score: 9

Workout:

#5

A. Plank to pike with feet on rower; amrap (-1) unbroken x4; rest 2 min

14,16,15,14

B. Strict toes to bar; amrap unbroken x4; rest 2 min

3,3,2,3

C1. DB side bends; 24 alt'ing reps x4; rest 1 min

Done with 50’s

C2. Band resisted knee tuck; 20 reps with 1 sec pause at the top x4; rest as needed to recovery

Done

D. Hollow body hold on GHD; accumulate 4 min in 1:1 work to rest ratio sets

Done in :30’s, last minute in :20’s

+
For time:
300 foot heavy farmers carry
300 foot double OH DB carry
300 foot sandbag bear hug carry
300 foot reverse sled drag

Farmer handles plus 180

40’s db oh

100# sb

Sled plus 60

13:20

Quite the core pump.  Less cramping this week on the plank to pike but still a threat.  Loved the heavy wod.  And it all felt really heavy.  Easiest was sandbag, hardest db OH.  Thanks!

March 30, 2023

Daily score: 8

Workout:

#4

Gymnastic bodies:
 - Handstand

2.5, 2, 2, 3, 3

+
A1. Weighted pull ups; 3.3x3; rest 20 sec/rest 1 min

5,5,2.5 and bw

A2. Supinated grip eccentric only pull ups; 12 reps x3; (2 sec lower); rest 1 min

Done

A3. Band assisted mixed grip CTB pull ups; 12.12x3; rest 10 sec/rest as needed to recovery (switch grip on interset rest)

Done, green and purple band

B1. Strict press; 6 reps x3; rest 1 min

70

B2. DB bench press; 12 reps x3; rest 1 min

35’s

B3. DB strict press; 24 reps x3; rest as needed to recovery

10’s

C. YWTL Raises; 12 reps with 1 sec pause at end range of each rep x3; rest as needed (1 rep = 1 of all four movements)
https://www.youtube.com/watch?v=lfTaAfE512U

Done

Arms are smoked!  Still struggling on HS’s today but I did sleep weird on my neck last night.  The last set of weighted pull ups I had to drop the weight to be successful.  Only had to break the 2nd set of CTB this week at rep 7.  The db strict press in the B series was the hardest part of the day, felt the burn.   Thanks!

March 26, 2023

Daily score: 9

Workout:

#3

Gymnastic bodies:

 - Manna

:10, :10, :10, :08, :09

 - handstand

2,3,1,2,3

+
A. Hang power clean; 2 reps EMOM 12 min (increase loading every 2 sets so you end with a tough double)

85,90,95,100,105,110 

B. Strict hspu; amrap unbroken x3; rest 3 min

8,8,7

C. Negative ring muscle up; accumulate 12 slow controlled reps not for time
 * in between each rep perform 1 turkish get up (6 total per side)

Done, 26# kb

+
3 sets:
15 russian KBS
10 burpees
5 calorie row sprint
rest 3 min bw sets

53#kb

1:29

1:22

1:18

+
ski erg 10 min easy cool down

87 cals

Wow am I sore the next day.  Feels great though. Struggled with handstands for who knows what reason.  Felt great to move the barbell, definitely rusty on technique but had a lot of fun with it.  Hspu’s felt much stronger than the last time I did them.  So did the ring mu’s, able to slow and smooth them out a bit.  Marc did the 3 sets with me and I pushed much harder to try and beat him which had my lungs burning and was fun.  Thanks!

March 24, 2023

Daily score: 9

Workout:

 #2

A. Plank to pike with feet on rower; amrap (-1) unbroken x3; rest 2 min

13,15,16

B. Strict toes to bar; amrap unbroken x3; rest 2 min

3,3,2

C1. DB side bends; 24 alt'ing reps x3; rest 1 min

Done with 50’s

C2. Band resisted knee tuck; 20 reps with 1 sec pause at the top x3; rest as needed to recovery

Done with red band

D. Hollow body hold on GHD; accumulate 3 min in 1:1 work to rest ratio sets

Done

+
15 min amrap:
25 foot heavy farmers carry
25 foot double OH DB carry
25 foot sandbag bear hug carry
25 foot backward bear crawl KB drag

Handles plus 180#

40# DBs

70# sandbag

52# kb

7 rounds

Feeling strong today.  Fought some cramping on my right upper abs during the pike to plank but got better each set.  Love all the core work.  I just felt great on the amrap and actually added weight to everything but the sand bag while warming up.  Next time I’ll do a heavier sand bag too :).  Thanks!

March 21, 2023

Daily score: 9

Workout:

#1

Gymnastic bodies:
 - Handstand

3,3,2,5,5

+
A1. Weighted pull ups; 3.3x2; rest 20 sec/rest 1 min

7.5x3/7.5x3

5x3/5x2

A2. Supinated grip eccentric only pull ups; 12 reps x2; (2 sec lower); rest 1 min

Done

A3. Band assisted mixed grip CTB pull ups; 12.12x2; rest 10 sec/rest as needed to recovery (switch grip on interset rest)

Green band, had to split a bunch

B1. Strict press; 6 reps x2; rest 1 min

70/70

B2. DB bench press; 12 reps x2; rest 1 min

30/30

B3. DB strict press; 24 reps x2 rest as needed to recovery

10/10

C. YWTL Raises; 12 reps with 1 sec pause at end range of each rep x2; rest as needed (1 rep = 1 of all four movements)
https://www.youtube.com/watch?v=lfTaAfE512U

Done

Great pump, still some soreness two days later.   Everything felt good, just trying to push the limits with good form.  Thanks!

March 17, 2023

#6

Gymnastic bodies:
 - Manna

:07, :10, :09, :10, :10

 - handstand

2,3,3,3,3

+
A. HS walk and piroutte practice - 20 min

4 turns and about 100 feet of walking 

B1. Strict press drop set; 3.6.9 x4; rest 30 sec/rest 1 min

80/70/50

80/65/45

80/65/45

80/65/45

B2. Supinated grip weighted pull up drop set; 2.2.2x4; rest 30 sec/rest 2 min

17.5/12.5/10 x4

+
18 min amrap:
30 sec OH KB hold 35#/hand
30 sec double KB front rack hold 35/hand
30 sec Hanging bent knee L hold
30 sec elbow plank

6 rounds plus 8 seconds OH

+
ski erg 10 min easy cool down

88 cals

Enjoyed this session, arms super smoked after.  Some break throughs on HS turns and overall walking is more controlled.  The amrap is tough!  So proud to have made it through all the 30 second holds without breaking.  Thanks!

March 13, 2023

Daily score: 8

Workout:

#5

A. Stability ball stir the pots; 5 slow controlled reps in both directions x4; rest 90 sec

Done

B1. Copenhagen plank; 30 seconds x4/side; rest 1 min
B2. Lateral crunches on GHD; 20 reps x4/side; rest 1 min
https://www.youtube.com/watch?v=wi6YprZOBjs

Done

C. Toes to bar; amrap (-2) x4 rest 2 min

7,7,6,7

+
4 min amrap burpee pull ups 
3 min amrap sandbag to shoulder
2 min amrap sandbag squats

75# sandbag

19/18/23

Love this ab series, made me sore last week and just feels like it gets everything.  Light sandbag this week so got more reps and more out of breath :).  Thanks!

March 12, 2023

Daily score: 7 (feeling tired)

#4

Gymnastic bodies:
 - Handstand

3,2,2,2.5,3

+
A1. Chin over bar isometric hold; 20 seconds x4; rest 40 sec

Done

A2. Weighted strict pull up; 2 reps x4; rest 40 sec

20x1.5

15

12.5

10

A3. Strict CTB pull ups; amrap unbroken x4; rest 3-5 min

2,1,1,1

B. Push press @31x3; 6-8x4; rest 3 min

65x7

65x6x3

C1. Ring push ups; amrap unbroken x4; rest 1 min

18,16,14,12

C2. Supinated grip bench press; 12-15x4; rest 1 min

65x13

65x12x3

C3. Barbell revrese curls @3030; amrap unbroken with empty bar x4; rest 3-5 min

7,7,7,7

Definitely felt a bit off today.  Weight’s felt heavier too.  Was surprised especially by my struggle with the CTB compared to last week.  Not all days can be amazing I guess :).  Thanks!

March 10, 2023

Daily score: 8 (abs still sore)

Workout:

#3

Gymnastic bodies:
 - Manna

:09, :09, :10, :10, :09

 - handstand

2,5,3,2,4

+
A. HS walk and piroutte practice - 20 min

Done 

B1. Strict press drop set; 3.6.9 x3; rest 30 sec/rest 1 min

75/65/55

80/70/50

80/70/50

B2. Supinated grip weighted pull up drop set; 2.2.2x3; rest 30 sec/rest 2 min

15/10/7.5

17.5/12.5/10

17.5/12.5/10

+
15 min amrap:
30 sec OH KB hold 35#/hand
30 sec double KB front rack hold 35/hand
30 sec Hanging bent knee L hold
30 sec elbow plank

5 rounds

+
ski erg 10 min easy cool down

90 cals

Big ab cramps on first manna hold, happened for the first four sets but lessened each time.  No cramp after last one.  HS work is feeling more controlled.  Turns are still kinda mind boggling.  Definitely some fatigue after 20 mins.  Drop sets were fun and a real pump.  The amrap was legit.  Total shaking on the last 5-10 seconds of the OH holds.  Thanks!

March 8, 2023

Daily score: 8

Workout:

#2

A. Stability ball stir the pots; 5 slow controlled reps in both directions x3; rest 90 sec

Done

B1. Copenhagen plank; 30 seconds x3/side; rest 1 min

Done

B2. Lateral crunches on GHD; 20 reps x3/side; rest 1 min
https://www.youtube.com/watch?v=wi6YprZOBjs

Done

C. Toes to bar; amrap (-2) x3; rest 2 min

6,7,7

+
3 min amrap burpee pull ups
2 min amrap sandbag to shoulder
1 min amrap sandbag squats

100# D ball for sandbag to shoulder, 65# bag for squats

16, 7 (failed 8), 15

Definitely feeling my abs the next day :).  Enjoyed moving the heavier D-ball.  Was unable to get my last rep to the shoulder, got heavy.  Feeling great!  Thanks!

March 4, 2023

Daily score: 9

Workout:

#1

Gymnastic bodies:
 - Handstand

5,2,3,2,4

+
A1. Chin over bar isometric hold; 20 seconds x3; rest 40 sec

Done

A2. Weighted strict pull up; 2 reps x3; rest 40 sec

20x2

20x2

15x2

A3. Strict CTB pull ups; amrap unbroken x3; rest 3-5 min

3,2,2

B. Push press @31x3; 6-8x3; rest 3 min

55x8

65x7

65x7

C1. Ring push ups; amrap unbroken x3; rest 1 min

17, 17, 14

C2. Supinated grip bench press; 12-15x3; rest 1 min

65x12x3

C3. Barbell revrese curls @3030; amrap unbroken with empty bar x3; rest 3-5 min

35#

7,6,6

Great arm pump.  Feeling strong.  Impressed with the difficulty of the supinated bench press.  Hits a different spot for sure.  Thanks!

March 2, 2023

Daily score: 9

Workout:

#6

Gymnastic bodies:
 - Manna

:08, :07, :09, :10, :10

+
A. HS walk and piroutte practice - 20 min

Done

B1. Tripod headstand; 1 min x2; rest 1 min
B2. Shoulder extension plank; 30 sec x2; rest 1 min

Done

C. Sandbag bear hug step ups; 24 alt'ing reps to 20" x3; rest 2 min

Done, 60#

+
4 sets:
100 foot heavy farmers carry
100 foot single arm DB OH carry (switch after 50 feet)
100 foot reverse sled drag
rest 3 min

Handles plus 160#

45# db

Sled plus 90#

3:25

3:03

3:02

3:04

+
ski erg 10 min easy cool down

93 cals

Just felt great today.  Everything seemed easier than last week and I was able to do more weight. HS practice was improved as well.  I can turn to the left but it’s a whole different world trying to turn right.  Great for the brain. Thanks!