Partner WOD

Group of 3

50 3' box jumps each (going around in a circle)

Then with 4 people, 250 pull ups combined. I did 100 of the 250.

2x 10x 135# Bench Press

3 rounds:

Max rep Bench Press 95#

No rest

Max reps Push Ups

34, 30

25, 24

26, 30

My arms were dead after this. My only pain right now is on my hands from all of the recent pull ups. Tomorrow would be a good day for a swim but I don't know if I can get to the gym with practice at night.

HOOYAH

Steve

Annie

Yesterday

5 5 5 x185# bench press

Annie 

50 40 30 20 10

Double Unders

Sit Ups

10x14 barbell partner curls

An hour of basketball.

Today I had a one day soccer tournament in Albany. I'm feeling really sore. My leg hasnt been hurting me but I might have injured my groin. I'll see how it feels tomorrow.

HOOYAH

Steve

Long workout

5 rounds

5 Pull Ups

10 one arm clean and jerk 45# (alternating)

30 Flutter Kicks

1 min overhead hold 45#

18:00

5 x155# Bench Press

5 5 x175# Bench Press

4 x185# Bench Press

3 person alternating barbell curls

20 rounds of 10 x45#

3 rounds

1 min plank

30 sec right plank

30 sec left plank

1 min front leaning rest

15 partner leg throws

25 Russian twists 12#

25 straight leg sit ups 12#

15 partner pass situps 12#

HOOYAH
Steve

Jonah

Jonah came back from hamilton for a bit so I went to the JCC with him today.

5 x135# front squat

5 x135# front squat

5 x155# front squat

5 x155# front squat

3 rounds:

Russian twists (R1: 6#, R2: 15#, R3: #18)

1min plank

50 Flutter Kicks

25 Partner Leg Throws

50 partner medicine ball sit ups

HOOYAH

Steve

Monday

4x165# BP
5x165# BP
1x185# BP
1x200# BP

partner wod
2 rounds
10 burpee box jumps
Rest
10 burpee box jumps
Rest
10 burpee box jumps
Rest
10 burpee box jumps
Rest
10 burpee box jumps
Rest


Rest is amount of time it takes partner to do 10

New PR bench
HOOYAH

Yesterday

10x135# BP
3x165# BP
4x165# BP

5x5 partner man-makers 20#

150 russian twists
25 partner leg throws
15 box jump 30"

1 set of 5 MU (just to see if i could)

HOOYAH!
Steve

Back squat PR

140#x10 BS
190#x5 BS
205#x3 BS
225#x5 BS

Partner WOD:
5 sets of 5 man-makers. Rest is when partner is active.

Weighted sit ups(with partner) hand off 25# plate.
2x50 SU

5 sets max pull up
11
8
5
5
3

Tired for a muscle up but i couldn't get the second arm over the bar. Next time.

Planning a 24 hour event for the summer. 24 Hour Hell Night. Will post with specifics once it is fully planned.

48 hours 14 minutes till the NASS application is open.

HOOYAH
Steve

Mock PRT

Max dead hang pull ups:
15(max 18)

Max push ups 2:00:
75(this is the max)

Max sit ups 2:00:
92(max 95)

Then
Back squat:
5x155#
5x185#
Fail at 225#(i was just tired having done it in the middle of the work out)

Stair partner workout similar to the last one.

HOOYAH
Steve

Burpees

Quick work out today. Had an ortho appointment.

Burpee 240yd

Burpees with every jump as a standing long jump. Straight for 240yds. Next time its going to be the burpee quarter mile. It was just too cold to continue. My hands took an hour to warm up.

Then 50 partner sit ups 16# medicine ball

3x10x45# curls

HOOYAH!
Steve

Plyo

Water polo this morning.

Practice last night sucked. We did 7min of continuous sprinting around half of the field, followed by 18yd sprints, then followed by air squats, push ups, and clapping pushups.

Today:

5x5x135# deadlift

Then 5rounds

5 db bear complex 2x25#
10x3' Partner box jumps

After 2 rounds switched to 20x2' to avoid injury.

It sucked.
HOOYAH

Chest

15x85# IBP
15x95# IBP
10x105# IBP
5x115# IBP

Death by Burpees
12 rounds

3 partner WOD
4 floor stair run(up and down) using 1 foot per step. While 1 partner does plank and the other does wall sit.
2 rounds

Next stair run two footed hop. While both partners do 20 push ups and 25 russian twists.
1round

Stair run skipping a step. Partners do planks and wall sits.
2 rounds

HOOYAH
Steve

Upper Body

Bench Press
15x95#
10x125#
2x145# then fail

WIth a partner alternating every 5:
Shoulder press 
10x5x45#

Curls
10x5x45#

AMRAP 1min partner squat medicine ball toss 16# on a positive split till failure
(numbers are combined squats between me and partner)
32
36
39
45

Butterfly
2x15# dumbbells
3x10x15#

Partner workout:
30 sit ups while other partner holds feet while in plank position.
3 rounds

Back squat

10x135# BS
5x165# BS
5x185# BS

4 rounds

25 partner sit up 16# medicine ball pass
50 Russian twists

Round 10 hand release prisoner push ups w/partner (full plank rest)