8/30

2 cleans EMOM
95,105,115,125,135,145,155,165,175,175,175,175
(squat cleans until 175, then failed 1st attempt and changed and did 2 power cleans that round and finished workout)

Conditioning
12 minute EMOM
10 53# KB swings
5 burpees

08/26

barbell weighted step ups 6-8/leg x4
(focus on not pushing off the ground)
75#x8x20"
95#x8x20
65#x8x24"
75#x8x24"


single arm bent over db rows 10-12/arm x4
(focus on strict...don't "twist" back)
25#x12
35#x12
40#x12
45#x10

workload
4 rounds AFAP:
10 burpees
15 53# kb swings
30 double unders
rest 90 seconds

1:20, 1:15,1:36,1:33

rest before 3rd round was about 120 seconds...tried to fix music!

8/25

deadlift 6-8  30X1  x3
225x8, 255x7, 285x6

ring push ups AMRAP x3 (toes on 45# plate/concrete ledge @ NB)
25,14,12

conditioning 3 rounds - 15:39
8 135# power cleans
10 ctb pull ups
400m run

Aug 22

Squats 6-8 @ 30X1  x4
8x185, 6x205,6x205,6x215

Weighted pull ups 5-7 x4
5x25 all 4 sets

The Grizz (3 rounds of barbell complex x3)
Rules: separate movements, don't set bar down during each set, increase weight each set
DL, Hang PC, front squat, STO, BS, STO
105, 115, 135

8/21

20 minutes to get heavy snatch:
I just did snatch work and maxed out at 95#.  Tried to keep form as tight as possible with lock out of arms and a catch, rather than push press.

7 min AMRAP:
3 95# power snatch
6 ring dips
9 abmat sit ups

4rds +3 snatch + 6 ring dips

Aug 19

Shoulder press
5-125,3-130,3-130,2-140,2-125,1-130,1-130,1-130

12 min EMOM
Odd 5 hand rel push ups
Even 10 t2b

w/w=3,2,2,2,1,1
Ttb=10,10,10,10,10,7,10

8/18

Front door back reverse lunges 6 each legsx4rds
96,115,125,95
Max rep chin up 12,9,7,6 (stopped when form broke down)

3 RFT
8 front squat (145,145,125)
Run 660m (Rx was 400)
13:17

Bench press, pull ups, conditioning

Bench press 135x6, 165x5,175x5,185x4
Accumulate 50 dead hang pull ups..check

Conditioning for time:
50,40,30,20,10 53# KB swings
25,20,15,10,5 hand release push ups
10:27

squat clean and WOD

Hang clean (full squat) x3
95,115,135,135,155,135x2
felt good on squat, had to release finger(s) on catch then resent hands to drop bar back to hang.  Didn't wear wrist straps.

Conditioning - 9 minute AMRAP
3 135# GTO
6 ring dips
30# ball slams

4 rds + 2 GTO
all Rx except 2 20# ball slams to start 4th set

8/12

Press - 5x95,5x115,4x125,4x125,3x125
Palloff press 4x each side

WOD- 10 min AMRAP
3 wall walk (onto ledge at NB)
6 25# db man makers
100m run (to Pine St stop sign)

2 RDS + 3 ww + 3 mm

August 11

Front squat: 135x3,165x5,175x5,185x5
weighted pull up 3x35,3x40,2x45
5 rft
10 wall ball
10 ctb pull up
Rest 1 minute
9:23 including rest

:43,:51,:58,1:06,1:45

8/8/88

Bulgarian split squat - 4 x 4-6
30,40,15,20

3RFT
50d/u
25 airsquats
30 10m cone sprints

12:11

8/7

deadlift based on estimated 3RM (I used 345# for 3RM):
175x5
260x3
295x2
320x1

then go for real 3RM -  345...got it, it was all I wanted!

conditioning:
7 minute AMRAP:
7 24" box jump
7 burpees
7 70# kb swings

5 rounds + 3 burpees

August 5

1 hang p/s + 1 power snatch w/OHS, then 5 box jumps:
65#   24"
95#  24"
100#  30'
95#  30"

conditioning:  9:43

300m run
10 burpees
15 ring rows
20 75# OHS
15 ring rows
10 burpees
300m run

Opening Day at New Breed

back squats
235x2  6 sets
225x2
235x3

6 min AMRAP
3 135# GTO
6 pull ups
9 kb swings

4 rounds + 3 GTO 
53# kb for rds 1,2,4; 70# kb for rd 3

strict press / Fran

set 1 RM strict press:  155#

Fran: 6:36