Saturday November 30th 2013

10 min amrap @90%
35 double unders
12 CTB chin ups in 3 ub sets of 4
200m row
8 thrusters 65#
rest 5 min
10 min amrap @90%
0.6 mile AD
12 burpees
9 toes to bar
rest 5 min
10 min amrap @90%
400m row
15 box jumps 20″
rest 4 min
10 min amrap @90%
0.6 mile AD
12 sit-ups
15 kb swings 1.25pd
rest 4 min
10 min amrap @90%
35 double unders
12 CTB chin ups in 3 ub sets of 4
200m row
8 thrusters 65#

I’m going to quit eating spice cake now.

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Black Friday, November 29th 2013

AM
A. db bench press @21X2; 5-7×4; rest 3 min
B. GM @3211; 5-7×4; rest 2 min
+
EMOM for 14 min
odd – 9 hr pushups
even – 30 ub double unders
+
GH raises @20X1; 6-8×5; rest 1 min

PM
6 hang power snatch 65#
row sprint 30 sec max effort
rest 3:30
x4
+
30 sec max effort AD (record cals/rpms per set)
rest 3:30
x3
+
10 min AD cooldown

Feel a little better today but still not great. I’m going to try to workout today and see how it goes. I missed my Wednesday programming due to illness and asked James if I should make it up or go on to Fridays programming. He never answered but sent me Friday’s programming so I’ll just read between the lines.

Our new hoody just in time for Christmas!

Our new hoody just in time for Christmas!

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I improvised. The workout made me feel better!

Monday November 25th 2013

A. Back squat @20X1; 5.5.5×3; rest 20 sec/rest 3 min
B. Clean pull from mid thigh + clean from mid thigh + clean – every 90 sec for 6 sets
C1. Wtd chin up @21X0; 1.1.1×5; rest 15 sec/rest 1 min
C2. 2 muscle-ups; 5 sets; rest 2 min
+
AD sprint 30 sec max effort (record rpms or cals)
rest 3:30
x5

 

11042751854_05051a0c6d_b_dThanks to Scott Law at Voila Salon for fitting me in to get my hair did and thanks to Martine Beher for taking our family pics this weekend.

 

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Saturday November 23rd, 2013

15 min amrap @90%
5 man-makers 20#/h
3 strict chin ups
200m run
40 double unders
rest 5 min

15 min amrap @90%
8 ring dips
0.5 mile AD
12 kb swings 1.25pd
rest 5 min

15 min amrap @90%
5 man-makers 20#/h
3 strict chin ups
200m run
40 double unders

This looks like fun… Anybody want to do this with me tomorrow?

Dr. Roesner is quite the beast!  I'm heavy!

Dr. Roesner is quite the beast! I’m heavy!

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Friday November 22nd, 2013

AM
A. db bench press @21X2; 6-8×4; rest 3 min
B. GM @3211; 6-9×4; rest 2 min
+
EMOM for 12 min
odd – 6 hspu
even – 30 ub double unders
+
GH raises @20X1; 8-10×5; rest 1 min

PM
5 kb swings 1.5pd
row sprint 25 sec max effort
rest 3:30
x4
+
30 sec max effort AD
rest 3:30
x2
+
10 min AD cooldown

Easy one today. Scares me. 40lb db on bench press and 5lb plate on the gh raises.

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