Workouts and Records

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (375 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
1st7Diana Thu, Jan 9, 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%
Programmed: Mon,Jan13,2020
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
925-250-5032
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)