Workouts and Records

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (545 days ago)


010120 Workout (Time) Cardio
For Time

2000m Row

2 Minutes Rest

20 Squat Cleans (135#/95#)
20 Box Jumps (24/20)
20 Overhead Walking Lunges (45#/25# plate)
20 Box Jumps (24/20)
20 Squat Cleans (135#/95#)

2 Minutes Rest

2000m Row
0% 0%
Programmed: Wed,Jan1,2020
010220 workout (Reps) Cardio,Strength
Strength/Skill

ON A 15:00 RUNNING CLOCK...
5x5 Bench
Build

Workout

EMOM x 15 MINUTES
MIN 1 - MAX Push-Ups
MIN 2 - 15/12Cal Bike
MIN 3 - MAX Toes to Bar
0% 0%
Programmed: Thu,Jan2,2020
010320 Workout (Time) Cardio,Skill,Strength
Strength/Skill

ON A 25:00 Clock

15x1 Clean & Jerk
Build

(Score is Weight)

Workout

3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead

(Score is Time)
0% 0%
Programmed: Fri,Jan3,2020
010620 Workout (Time) Cardio,Strength
Strength/Skill

EXTENDED WARM-UP
3-3-3-3-3-3
Tempo Deadlift (30x1)*

*Goal is to build from light to moderate-heavy



Workout

FOR TIME
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*

*After Every Set Complete...
8 Handstand Push-ups
16 Plate Ground to Overhead (45/25)|(25/15)
0% 0%
Programmed: Mon,Jan6,2020
010720 Workout (Time) Cardio
Workout

4 SETS
2:00 Max Cal Bike
1:00 Double Under
1:00 KB Goblet Lunges

-2:00 Rest b/t Sets-

(Score is Reps)


'TABATA'

TABATA 1 - Planks
-Rest 1:00-
TABATA 2 - Superman

*Complete all 8 Rounds of T1 then transition to T2.
0% 0%
Programmed: Tue,Jan7,2020
010820 Workout (Time) Cardio,Strength
Strength/Skill

SKILL
EMOM x 10 MINUTES
MIN 1 -- 4 Thrusters (Building)*
MIN 2 -- :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.

(Score is Weight)

Workout

BENCHMARK WORKOUT
'FRAN'

FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Pull-Up
0% 0%
Programmed: Wed,Jan8,2020
010920 Workout (Time) Cardio,Strength
Strength/Skill

Strength
10x2 @60%
Speed Bench

Workout

DOUBLE AMRAP
AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)

*KB SDHP increase by 5 reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)

*KB SDHP increase by 5 reps each Round.
0% 0%
Programmed: Thu,Jan9,2020
011020 Workout (Reps) Cardio,Skill
Workout

EMOM x 21 MINUTES
MIN 1 - Max Reps of DB 'Bear Complex' (50/35)|(35/20)*
MIN 2 - 2 'No Jump' Rope Climbs**
MIN 3 - 20/15 Cal Row

*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted.
0% 0%
Programmed: Fri,Jan10,2020
011320 (Reps) Cardio,Skill
Strength/Skill

3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

(No Measure)

Workout

'TABATA'
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 - Russian KB Swing (53/35)|(35/26)
TABATA 2 - Air Squat
TABATA 3 - Toes to Bar or Reverse Crunch
TABATA 4 - Slam Ball (20/10)

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps)
0% 0%
011420 (Time) Cardio
Workout

4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 Hand Release Push-ups

(Score is Time)

FINISHER
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups

(No Measure)
0% 0%
Programmed: Tue,Jan14,2020
011520 (Time) Cardio,Skill,Strength
Strength/Skill

ON A 15:00 RUNNING CLOCK...
Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(Score is Weight)

Workout

DOUBLE EMOM
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps)
0% 0%
Programmed: Wed,Jan15,2020
011620 (Time) Cardio,Strength
Floor Press Bench
Find a heavy 3RM


Workout

AMRAP x 15 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges

(Score is Rounds + Reps)
0% 0%
Programmed: Thu,Jan16,2020
011720 (Time) Cardio,Skill
Strength/Skill

ON A 12:00 RUNNING CLOCK...
8:00 - Kipping HSPU Breakdown
4:00 - Tempo DL Drill w/ Empty Barbell

(No Measure)

Workout

'DIANE'
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-Up

*Last Seen in 2018

(Score is Time)

FINISHER
'TABATA'

8 ROUNDS, :20 ON / :10 OFF
MOVT 1 - Russian Twist
MOVT 2 - Slow Tuck-Ups

*Alternate movements for 8 Rounds total.
0% 0%
Programmed: Fri,Jan17,2020
012020 Workout (Time) Cardio,Skill
Strength/Skill

ON A 7:00 RUNNING CLOCK...
Pull-Up Progression*

*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up

into...

5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

Workout

AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run

(Score is Rounds + Reps)

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R)
0% 0%
Programmed: Mon,Jan20,2020
012120 Workout (Time) Cardio,Strength
Strength/Skill

FOR LOAD
3x3*
Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Workout

FOR TIME*
15-12-9
Hang Power Clean (95/65)|(65/45)
Box Jump (24)

into...

12-9-6
Hang Power Clean (135/95)|(95/65)
Box Jump (30)

into...

9-6-3
Hang Power Clean (185/125)|(135/95)
Box Jump (30+)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

(Score is Time)
0% 0%
Programmed: Tue,Jan21,2020
012220 Workout (Time) Cardio,Strength
Strength

10min

Find a 5Rep Max Back Squat

Workout

2 Rounds for Time

80 Double Under
40 Air Squat
20 Deadlift 185/135
0% 0%
Programmed: Wed,Jan22,2020
012320 Workout (Time) Cardio,Strength
Workout

FOR LOAD
5-5-5-5-5
Strict Press

FOR LOAD
5-5-5-5-5
Bench Press

(Score is Weight)

FINISHER
3 ROUNDS FOR TIME
25 Plate Ground to OH (45/25)
10 Burpees to Plate

-Hard Cap 5:00-

(Score is Time)
0% 0%
Programmed: Thu,Jan23,2020
012420 Workout (Distance) Cardio
Workout

I. ON A 12:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Meters. Also Note Mile Time)

-Rest 5min

II. AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
0% 0%
Programmed: Fri,Jan24,2020
012720 Workout (Reps) Cardio,Skill
Workout

SKILL
ON A 10:00 RUNNING CLOCK...
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up



ON A 12:00 RUNNING CLOCK...
20 Ring Muscle-Ups

Then in the remaining time...

2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar

into...

2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar

into...

AMRAP in remaining time of...
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
0% 0%
Programmed: Mon,Jan27,2020
012820 Workout (Time) Cardio,Strength
Workout

STRENGTH
3-3-3-3-3
Back Squat*

*Start moderate and build to heaviest set of 3.


WORKOUT
3 ROUNDS FOR TIME
13 Back Squats (155/105)|(115/75)*
350/300 Row


OPTIONAL COOL DOWN
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)
0% 0%
Programmed: Tue,Jan28,2020
925-250-5032
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)