AM WORKOUT: 10a. NO food since night prior.
Buy In:
Treadmill Walk/Jog - 10 min
Burgener Warmup

WOD: AMRAP 20
145# Power Clean x 5
Toes to Bars x 10
Wall Ball (sub'd with DB "thruster type") 20lb DB's x 15 Reps
Total - 5 Rounds

1st Day at OUR NEW BOX

Buy In: 
Warmup Movements

WOD: Deadlift
1RM
Warmups
225 x 5   285 x 5   315 x 2  345 x 1 365 x 1
395 x 1   395 x 1 PR***


























WOD2: Hang Power Snatch 
Technique Work
Bar
75# x 10
95# x 5 x 2 Sets


Cash Out:
3 Sets of Pullups, not Max

6AM:
Buy In: 
5 Min Tread mill, incline also
Warmup for C&J

WOD1: Clean and Jerk
(work to 1RM)
95 x 5   135 x 3
155 x 1   165 x 1   175 x 1  185 x F   185 x F
*Failed twice at 185, failed on the hang Pull

WOD2: AMRAP 20
400 M Sprint (Treadmill 7-8mph)
Max Pullups (shoot for 15, strict, then kep, then butterfly)
Total Rounds: 5

PM:
MMA & Jiu Jitsu

Buy In: 
10 Min Incline Walks
Good Mornings
45# 65# 95#

WOD1: Back Squat
5-3-2-1
135#x10   155x8   185x5
205#x5   225x3   235x2   245x1

WOD2: 5 Rounds
Overhead Bar- Walking Lunges (20 Steps) #50
Bent over Row x 10 Reps
10 Close Grip Pushups

AM - Jiu Jitsu






Afternoon: 


"Lynne"

Five rounds for max reps of:
Body weight bench press (used 170#)
Pull-ups (Butterfly at first, then reg kipping)

Cash Out: 

Ab Mat Situps

REST DAY

MMA/ Jiu Jitsu
1.5 hrs

30 Min Rest
Protein Shake

Gym

Deadlifts,
light Strick 135 x 10
185 x 10
225 x 5 245 x 5

Lat Pull Downs
100# up to 160# x higher reps

Buy In: 
Treadmill Walk
Exercise Warmups


WOD:  "My Frans"
Fran x 2
Scaled
21-15-9
Thrusters / Pullups
65# on Thrusters 
Rest 3 Minutes in Between these Rounds


WOD2:  3 Rounds
Thrusters 95#  x 5 Reps
Pullups  15 - 10  - 5 


Cash Out: 
3 Rounds
Leg Raises
Pushups


3 Rounds
DB Curls
V Ups on Bench

Monday, 04-11

“Fight Gone Bad”Three rounds of:
Wall-ball 15#
Sumo deadlift high-pull 70#
Box Jump, 20″ box
Push-press, 70#
Burpees

Jiu Jitsu, 
few hours @ Renzos

Workout was supposed to be "ANGIE"
I did not feel like racing through things so . . .

Buy In: 
Warm Ups

WOD1: Weighted Pullups
30# DB x 4 Reps x 5 Sets
Then, sets of 8-12 Pullups (Butterfly, Kip etc)

WOD2: Bench Press
135#  Sets of 8-10
x 7-8 Sets

Cash out: 
Pullups, different variations

 Incline Hill Sprint
Treadmill - Incline 10-12.... 1 Min Sprint, 1 Min Walk. 6 Sprints

Buy In: 
Warm-up exercises


WOD: "JT"
21-15-9
HSPU
Ring Dips
Push-Up
Time: 13:30


Cash Out:
Tricep Extensions
Some single Arm Curls

EVENING WORKOUT =
GYMKEN
-Lots of Free Hand Stand Pushups

Workout with Jamie @ Golds
JUMPING
Box Jumps Progression
Worked our way up to 45 inch box jump. From there, we lowered, did jump up, fall down, long jump.
Also set up a 2nd jumping station.

Cool Down
Double Under Practice
OHS Practice, with 10lb Bar

Jiu Jitsu class, prior to heading to Golds


Buy In: 
WarmUps for exercises

WOD1: "Mel"
Scaled
AMRAP 20
7 Front Squats 115#
14 DB Swings  50#
200m Sprint
Total: 5 Rounds 21 Reps

WOD2: Push Press
95 x 10 115 x 10
135 x 5   135 x 5   155 x 5

 ”Mel”AMRAP 20 of:
7 Squat Sntaches (115, 80)
14 KB Swings (70, 53)
200 Meter Run



Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
"Michael"

Buy In: 
Treadmill Walk
OHS with light bar (angled one at gym)

WOD: Box Squats
135 - 155# for WU
185 x 5   195 x 5    205 x 3 

WOD2: Split Jerk
135 x 2   155 x 1   175 x 1   185 x 1 

Cash Out:
Bungees - 5-7 Minutes, (high knees, shots, backwards, high knees)

Mainsite

Buy In: 
Treadmill , Jog > Walk > Incline
Good Mornings
WOD WU's

WOD:  "Diane"
21-15-9
Deadlift 225#
HSPU

Time: 10:41

Cash Out: 
3 Rounds -
HSPU x 5
Ab Mat Situps 20

Leg Raises x 10  15#

Buy In:  Treadmill Incline Walk

WOD: Pullups /  Dips WOD
10 Rounds
5 Pullups + 5 Dips

10 Rounds
3 Pullups (strict) + 3 Dips

3 Rounds
Max PU + Max Dip

Cash Out:
DB Shrugs
Leg Raises

Thursday, March 31st

“Open Wod 1″
AMRAP 15 of:
9 Deadlifts (155, 100)
12 Push ups w/hand release
15 Box Jumps (24, 20)


Rounds = 9