Doubles

warm up:

manila jumprope :30 on/:15 off x5

Doubles: 

2 8kg Snatch      1:30 on/ 1:00 off x10

2 20# LCCJ         1:30 on/ :30 off x10   

Planks:

straight arm 1x 1:00 on/:30 off

feet on stability ball 3x :30 on/ :30 off

Squat, Swing/Jerk

Buy in:

• Jumprope :30 work/:30 rest X3
• squats 12kg 4L/4R

WOD:

• Squats
• 10 minutes:
• 7 minutes 16kg
• 3 minutes  14kg

• Swing/Jerk 
• 16kg
• 20 minutes NONSTOP
• 2 rounds:
• :30/:30  5:00 Swings, :30/:30  5:00 Jerks

NOTES:

** Squats: went the 7 minutes with the 16kg, wanted to go 10 min. total, so I dropped to the 14kg - I did not stop when I switched from the 16 to 14 kg- couldn't do 10 min. with the 16kg....yet ;)
** alternated racked and goblet squats
** jerk: 8rpm round 1, 7rpm round 2

H Snatch, Jerk

Buy in:

• TGU 12kg 5l/5r
• Jumprope 3 rounds :40 on/:20 off

WOD:

• H Snatch (14kg)     5:00 w/:30 off
• 1A Jerk (20kg)       2:00 **
• 1A Jerk (16kg)       3:00 w/:30 off
• H Snatch (14kg)      5:00 w/:30 off
• H Snatch (14kg)      5:00 w/:30 off
• 1A Jerk (16kg)        5:00 w/:30 off
• H Snatch (14kg)      5:00 w/:30 off

NOTES:
** This was a tough workout. I'm not sure if its the new bells, and getting used to them, or the 1000 swings on Wednesday or the additional swings of the December challenge.....? I'm leaning toward all the additional swings ;)  .....  I think I am going to do Tracy's 1000 or 1500 swing workout this weekend, to finish the challenge....then take a week long break - active rest or total rest......

** started the 1A Jerk with the 20kg, could only go 2 minutes so I switched to the 16kg with no rest.

H Snatch, LCCJ

Buy in:

• Pullups 3X3
• Jump rope:  3 rounds:   :30 on/:30 off

WOD:

• 16kg for all exercises:
• H Snatch        5:00 w/:30 off
• 1A LCCJ         5:00 w/:30 off
• H Snatch        5:00 w/:30 off
• 1A LCCJ         5:00 w/:30 off
• H Snatch        5:00 w/:30 off
• 1A LCCJ         5:00 w/:30 off

NOTES:
* Awesome workout - took it slow and steady. form looked good!

H Snatch, LCCJ

Buy in:

• Pullups: 3X3
• Jump rope: 3 rounds :30 on/:30 off

WOD:

• H Snatch (14kg)    5:00 w/:30 off
• 1A LCCJ (20kg)   5:00 w/:30 off
• H Snatch (14kg)    5:00 w/:30 off
• 1A LCCJ (16kg)   5:00 w/:30 off
• H Snatch (14kg)    5:00 w/:30 off
• 1A LCCJ (16kg)   5:00 w/:30 off

H Snatch, LCCJ

Buy in:

• jumprope 2:30 nonstop (to Bad Girlfriend)

WOD:

• H Snatch  (14kg)      5:00 w/:30 off
• 1A LCCJ (20kg)      5:00 w/:30 off
• H Snatch  (14kg)      5:00 w/:30 off
• H Snatch  (14kg)      5:00 w/:30 off
• 1A LCCJ (16kg)      5:00 w/:30 off
• H Snatch  (14kg)      5:00 w/:30 off

NOTES:

* H Snatch 12RPM
* LCCJ w/ 20 kg 4RPM, w/ 16kg 8RPM

Push Press, Clean, Squat

Buy in:

• jumprope 2:30 nonstop - white manila 

WOD:

• Push Press (16kg)    5:00 w/:30 off
• Clean (16kg)            5:00 w/:30 off
• Squat (16kg)            5:00 w/:30 off
• Push Press (16kg)    5:00 w/:30 off
• Clean (16kg)            5:00 w/:30 off
• Squat (14kg)            5:00 w/:30 off

NOTES:
** great workout
** switched every 5 reps for all exercises - didn't count rpm
* concentrated on:
Slow and Steady
Form, Form, Form

1/2 Snatch, LCCJ

Buy in:

• Pullups: 3X3
• Jumprope:
• 3 rounds
• 1:00 on/ :30 off

WOD:

• 1/2 Snatch (14kg)    5:00 w/ :30 off
• 1A LCCJ (20kg)     5:00 w/ :30 off
• 1/2 Snatch (14kg)    5:00 w/ :30 off
• 1A LCCJ (16kg)     5:00 w/ :30 off
• 1/2 Snatch (14kg)    5:00 w/ :30 off
• 1A LCCJ (16kg)     5:00 w/ :30 off

NOTES:
* Slow and Steady was the buzz word for today ;)
* wanted to really work on form, was consistent with the 1/2 snatch at 10RPM, though I've done more, really wanted to take it Slow and Steady and work on form, form, form!!
* form rocked for all rounds!! 
* switched every 5 reps for all rounds except the LCCJ with the 20kg, switched every 2 reps.
** I would like to not do pullups, but I don't want to lose the skill - dropping them to 3X a week - still may be too much....? 

1/2 Snatch, LCCJ

Buy in:

• pullups 3X3
• jumprope:
• 2 rounds
• 1:00. on/ :30 off

WOD:

• 1/2 Snatch (14kg)   5:00 w/:30 off
• 1A LCCJ  (20kg*)   5:00 w/:30 off
• 1/2 Snatch (14kg)   5:00 w/:30 off
• 1/2 Snatch (14kg)   5:00 w/:30 off
• 1A LCCJ  (16kg)   5:00 w/:30 off
• 1/2 Snatch (14kg)   5:00 w/:30 off

NOTES:
* dropped down to the 16kg, to complete the last minute - just dragging a bit this morning.....

1/2 Snatch, LCCJ

Buy in:

• 3X3 Pullups
• Jumprope- white manila:
• 3 rounds- :30 on/ :30 off
• 1 round - 1:00 on

WOD:

• 1/2 Snatch (14kg)  5:00 w/ :30 off
• 1A LCCJ (20kg)   5:00 w/ :30 off
• 1/2 Snatch (14kg)  5:00 w/ :30 off
• 1A LCCJ (16kg)   5:00 w/ :30 off
• 1/2 Snatch (14kg)  5:00 w/ :30 off
• 1A LCCJ (16kg)   5:00 w/ :30 off

NOTES:
* picked up the 16kg for the 2nd round of LCCJs and it felt so light, I checked to make sure I picked up the right bell!!! LOL!
* Great training today, really tough!
*  form rocked!!

* switched sides every 5 reps for both the snatch and the LCCJ
* switched every 2 reps for the LCCJ with the 20kg

1/2 Snatch, LCCJ

Buy in:

• Jumprope - white manila
• 3 rounds
• :30 on/ :30 off

WOD:

• 1/2 Snatch (14kg)   5:00 ...:30 off
• 1A LCCJ (20kg!!)  5:00 ...:30 off
• 1/2 Snatch (14kg)   5:00 ...:30 off
• 1/2 Snatch (14kg)   5:00 ...:30 off
• 1A LCCJ (16kg)    5:00 ...:30 off
• 1/2 Snatch (14kg)   5:00 ...:30 off

NOTES:
OMG!! can't believe I LCCJ'd for 5 minutes with the 20kg!! WHOO  HOO!! .... RPMs were low, but who cares!!!--->4RPM
** doing the 1/2 snatch then rest 30 seconds then doing it again, ..... did me in. That was tough - it felt like there was NO  rest at all between sets.
** for the last round of 1/2 snatches, I picked up the 12kg - playing it safe/ getting out of my ego - hell, I LCCJ'd for 5 minutes with the 20kg - I rock;) - what do I care if I snatch the 12 now?!?-- **ha ha** LOL!! But it was TOO light!!... so I picked up the 14kg and just slowed down the reps and worked the time (previously was doing 13RPM slowed it down to 9ish RPM ) form rocked!
** I've been thinking of jerking the 20kg for a few weeks now, thought today was a good day to give it a shot, felt strong, got a good nights sleep and I have 2 days off now to recover.  My goal was actually to see if I could go 2 minutes, but when I hit that point - I felt good and wanted to see how far I could go.

Variety Day

Buy in:

• Pullups: 3,2,2,1 (held for 10 seconds!! at the top of the 1 rep pullup)

WOD:

• 3X5 deadlift 115#

Cash out:
adapted THIS WORKOUT for the cashout

• 5 rounds of:
• 30 seconds jumprope
• a set of pushups (7)
• 30 seconds jumprope
• a set of kte's (5)

NOTES:
* haven't deadlifted in a month (or more) so started off light. good weight, went up well.
* for the cash out - I wasn't going to do squats, since I am doing them for 5 min. tomorrow =)

Timed Sets

Bad a$$ Day!
(other wise known as 1/2 Snatch day......but with the 14kg!!!)

Buy in:

• Jumprope - manila - 2#
• 3 minutes straight

• Russian Pullup Program
• day 5
• 4,3,2,1 (for the last 1 this week, I've been holding 5+ seconds at the top)

WOD:

• 1/2 Snatch (14kg)
• Switching every 5 reps
• NONSTOP for:
• 6:00 w/ 1:00 off
• 4:00 w/ 1:00 off
• 3:00 w/ :30 off
• 3:00 w/ :30 off
• and I added:--->
• 3:00 w/ :30 off!!!

** ALL WITH THE 14KG!!  WHOO HOO!
** I felt really strong today, so I wanted to see how far/long I could go with the 14kg, since I use it on Tuesday for the snatch. I had the 12kg close by, in case I needed to switch.
** constantly did a 10 RPM except the last min. or so
** feeling really bad a$$ right now

Timed Sets

Buy in:

• Russian Pullup Program
• day 2
• 3,2,1,1
 

• jumprope - white manila
• 2 rounds 30 seconds on/30 seconds off
• 1 round - 1 minute continuous jumping

WOD:

• Clean (14/16kg)
• Switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off

**first round with the 14kg - 15 RPM
**second round with the 16kg - 10 RPM

• 1/2 Snatch (14kg)
• Switching every 5 reps
• 4 rounds
• 4:00 w/:30 off

** all rounds with the 14kg!! =)
** 1st 2 rounds 10 RPM
** 2nd 2 rounds, slowed down, worked the time - didn't count reps- somewhere between 6-8 rpms....

• Bottoms Up Clean (12kg)
• Switching every 5 reps
• 2 rounds
• 3:00 w/ :30 off

** 11 RPM

Variety Day

Buy In:

• jumprope:
• 2X 1:30 work/:30 rest
• 1X 2:00 straight jumping rope

• 4X2 pullups with 10# weighted vest

WOD:
from Daily Fitness solution Blog 

• Push-Up Drop Sets
• 10 minutes
• 5 reps each set of pushups - total 15 pushups per round
• Feet Elevated PU
• Regular PU
• Knee PU

*did 10 rounds
*150 total pushups in 10 minutes

cash out:
2X5 KTEs

NOTES:
*REALLY short on time this morning....school bus was running late!
* original workout called for 20 min, was going to do 10 all along, but was going to add 10 min. of pullups on the minute, but knew I was short on time so did the pullups in the buy in. 

Variety Day

Buy in:

• jumprope - white manila
• round 1: 1 min jumprope/ 30 seconds rest
• rounds 2&3: 1:30 min.jumprope/ 30 seconds rest

WOD:

• 3X5 Deadlift - 115#
• 3-4 min. rest between sets

cash out:

• 10 minutes
• 5 rounds
• jumprope in 30/30 intervals for 10 minutes, performing the pullups or pushups in the rest intervals:
• 30 seconds jump rope
• a set of pullups (2)
• 30 seconds jump rope
• a set of  pushups (5)

* the cash out was a variation of THIS WORKOUT from the DFSB

RoP - variety day

....need a break from rop today - short on time and woke up late-

buy in:

• 8 kg
• 10 halos
• 10 pushups
• 10 squats

WOD:

• Swings (20kg)
• 6 minutes (rolled the dice)
• at the top of the minute:
• 15 swings
• 25 jumprope

cash out:

• pullups - 3X3 ladder

RoP - variety day

Double Tabata

buy in:

• jumprope - white manila
• 2 minutes straight

WOD:
Double Tabata:

• alternate every round:
• box jumps
• jumprope

cash out:

• TGU (20kg) 1l/1r

• ABS:
• 1 minute straight arm plank
• 30 seconds rest
• 1 minute bent elbow plank
• 30 seconds rest 
• 1 minute mt. climbers

NOTES:
box jumps - 9- 10
jumprope - 44-46

RoP - variety day

Short and sweet

buy in:

• TGU
• 8kg
• 3l/3r

WOD:
from the 603

• 3 rounds for time
• 30 double- unders
• 15 KTE's

** if you can't do double unders yet, sub 90 jump rope skips during the met-con


cash out:

• 3 rounds/ 1 minute rest between rounds
• 90 second Mt. Athlete abs:
• 30 seconds side elbow plank
• 30 seconds front elbow plank
• 30 seconds other side elbow plank

NOTES:
WOD - TIME: 4:53!! best time ever!! =) 
* subbed the 90 jumprope since I am still working on doing double unders
* first 2 rounds was able to do 10 kte's in a row, last round had to do sets of 5

RoP - variety day

OHS and sprints
from the Daily Fitness Solution Blog 

buy in:

• 2 rounds
• 20 pushups
• 10 kte's

WOD:
OHS and sprints
* subbed jumprope for the sprints

• AMRAP in 20 minutes
• 15 OHS with pvc
• 30 seconds jumprope
• walk back to start and recover as necessary
• total rounds: 10

cash out:

• overhead walk 
• 55# barbell
• 60M X 3

NOTES:
* good met con
* took it nice and easy, worked  on OHS form rather than rushing through for more rounds
* took 30 seconds rest last 2 rounds, otherwise rested less than 25 seconds between rounds
* for the cash out, took it outside to the back yard - worst part was lugging the loaded barbell up the steps and out the door!!
* next time will load the bb to 60#