6 Rounds:
10 Step-ups (24)
15 Air Squats
20 Tuck Crunches  (hollow, to tuck, to hollow)

Front Squat
On the 1:30 for 6 rounds
1x5 @ 65% (170)
1x5 @ 75% (195)
4x3@85% (220)

Gymnastics Conditioning
5 Rounds, Not For Time
15 GHD sit-ups
immediately into MAX UB HSPU
Rest as needed between sets

15-14-11-12-10 reps on the HSPU

MIDLINE:
3 Rounds Not For Time:
1 Mile Assault Bike
25 Ab Mat Sit-ups

Notes: The standard sit-up uses an AbMat. Placing the AbMat under the lumbar curve allows for a contraction of the abdominal muscles from full extension (when spine is arched or extended 15-30 degrees) to full flexion (when the lower back comes off the floor and spine is about 30 degrees from the floor). Furthermore, turning the knees out with the legs bent puts the hip flexors at a disadvantage, so you will really be using your abs, and not your hip flexors to complete the movement.

Build to a heavy 5RM Strict Press
-then-
2 sets of Max Effort Strict Press @ 60% of today's 5RM

A: 165lbs
B: 17 & 17 @ 100lbs

Notes: This was intended to be done with deadlifts but as I warmed up to heavy 5RM my back was not cooperating and I decided to back off after a single at 245. Pivot to the press -- surprised myself with the 5X set @ 165. Took 2-3 minutes rest between each heavy set (135-145-155-165) and another 2 minutes between each max set. I may have been able to gut out 1 or 2 more reps on the max set, expecially on the first attempt, but overall very happy with this effort.

Midline:
4X:
0:30 Hollow Hold
1:00 Rest

GHD Annie
50-40-30-20-10 reps:
double unders
GHD sit-ups

15:42

Notes: Subbed 3:1 singles with heavy rope. Forearms were smoked from yesterday with the Rogue sandbag and I had to break the rope on 50's and 40's set. Tried to take minimal rest between GHD sets, should really just try to go unbroken and see what happens.

Cash Out:
5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

BITCH WORK
8 Rounds for Time:
5 d-ball cleans (100)
d-ball carry (up/down driveway)
12 cal assault bike
Rest 2 minutes between rounds

Strength:
Bench Press 10x3
-Use a load that is comfortable and can maintain good form
-Complete on the two minutes

205-205-205-205-205-205-215-225-235-245lbs

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

5 rounds:
25 hollow rocks
:30 frog hold

Cash Out:
100 back extensions

Notes: Keep low and focus on leaning forward with frog hold. The goal should be to go unbroken on both movements. I broke each set of the frog holds and all but the first set of hollow rocks. Back extensions were done in sets of 15 with minimal rest between.

For Time:
10-1 db snatch (70)
1-10 box step-ups (24)

Notes: I did not alternate arms on the snatch, instead doing half of the reps in right arm then switching to the left. A good variation on this workout would be to hold 26 or 35lb KB for the box step-overs.

3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute
Men: 95 lb.
Women: 65 lb.

Notes: Used women's weights and subbed v-ups for GHD since the smith machine was in use and I couldn't set up for GHD. My goal was to hit a baseline number for each round which was 18 reps for each round.

Clean and Jerk
1-1-1-1-1-1-1

Notes: Opened at 155 and added 10lbs each round. My back was tight and I was feeling it throughout the workout. Despite this I hit 195 easily, but the 205 bar felt pretty heavy when I picked it up. Failed both attempts at 205, got into my own head here thinking about breaking the 200lb barrier.

Midline
30 Evil Wheels
40 V-ups
50 Sit-ups

WOD 

For Time:
100 Front Squats 115/75lbs
Every break complete 10/7 HSPU

Notes: Performed women's RX weight and reps. Intensity was lacking here. There was a lot of hands on the knees, my body is looking for a rest day after heavy volume last week and all weekend. 35 HSPU penalty during the workout, sets as seen in the photo. 

'Black and Blue'
5RFT:
10 Power Cleans
10 Assault Bike Calories

Notes: This was a play on classic CFNE benchmark -- I subbed assault bike for the burpees. Used 10kg training plates and Ohio bar (20kg). This works out to about 88 lbs.

6:49

Regionals Event 4
For time:
2 rounds of:
  10 snatches, 175 / 125 lb.
  12 burpees
Then, 2 rounds of:
  10 snatches, 115 / 75 lb.
  12 burpees

Time Cap: 9:00 at Regionals

Notes: I scaled this to 44/35lb single-arm KB snatches due to what was available in the cardio room. Should have used the 53 instead of 44 as these were all done as muscle snatches.

9:51

Conditioning
“Flight Simulator”
For Time: Unbroken sets of Double Unders
10-20-30-40-50-60-70-80-90-100-90-80-70-60-50-40-30-20-10 reps

You MUST stop in between sets (the rope must stop).
Once you miss at one level three times in a row, work back down the ladder.

Notes: Did this with the Hades weighted rope. This was even tougher after all the jumping yesterday.
There was a lot of rest between the sets of 80, 90 and 100.

18:33

2015 Regional Event 6
5 rounds for time of:
25 calorie row
16 chest-to-bar pull-ups
 9 strict handstand push-ups

Notes: Scaled to 16 TRX Rows for C2B. The rowing portion was done at 2:02.5/500m pace (approx 1:38 and 400m per). This works out to 954 cals/hr, need to keep this above 1000 cals/hr and keep the times under 90 seconds for this event. Broke the ring rows into two sets for each round (9 and 7) and HSPU were all done unbroken.

25:58

For Time:
100x back extensions
OTM: 50 singles with heavy rope
..
Rest 5:00
..
For Time:
500x singles with heavy rope
Every time you break, perform 10x v-ups

Notes: 6:33 for A and 13:44 for B.

1. Back Squat
5-5-5-5-5

225-245-255-265-275lbs

2. Midline
30 Evil Wheels
40 V-ups
50 Sit-ups

2018 Regionals Event #2
Modified Linda
10-9-8-7-6 reps of:
Deadlift (295/220)
Bench Press (195/135)
Squat Clean (135/105)

Notes: Set this up at the Brandywine Y again. This time I did the correct order but modified weights as follows: DL (225) BP (155) and HC (115). Was hesitant to go too heavy on the deadlifts with my back being what it is the last 10 days or so. Cautiously optimistic at 225lbs -- this felt good throughout the workout. All sets were done unbroken, meaning each exercise within a set was done unbroken with no rest between each exercise. I did rest some between sets because it was so bloody hot and humid. Linda is deceptive though and this combo does elevate your heart rate.

Cash Out:
5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest  

Row 5,000 meters

24:41.8

Notes: Average 500m split was 2:28.1. Set damper at 5 and pace boat to 2:20/500m. This was done as part of a 5K charity run at Chubb. I opted to row 5K -- the rower was brought outside where it was almost 90 degrees in the middle of the workday. My pacing was trash and I had to stop multiple times because I was pulling so much with my arms instead of pushing with my legs. 

In as few sets as possible:
150 GHD Situps
-Anytime you break, perform 9 calories on the rower (incl. 0:00)

Notes: Row was approx. 1350m and 5:20 on the C2.  It took 9 sets to get to the 150 situps.

For Time:
100 Strict Press, 95/55#
*Anytime you drop the bar, do 50 singles with heavy rope

Notes: 14:50 with 75# bar. I took the bar from the rack instead of from the floor since my back was still hurting. The shoulder pump was real.

Bench Press
8 @ 65% (160)
6 @ 75% (190)
4 @ 85% (210)
3+ @ 90% (225)

Notes: I got 6 reps @ 225lbs.

Push Press 5-5-3-3-3-1-1-1-1-1

135-135-155-165-175-185-195-205-215-225(F)

Notes: Woke up this morning and my back was screaming. I hadn't planned on doing heavy shoulders again today, but anything where I hinged at the waist (hang cleans, deadlifts, etc...) was not happening. This matched a PR for push press though.

1. Shoulder Press
2-2-2-2-2-2-2

135-145-155-165-175-180(f)-180(f)

2. Midline
Not For Time:
40 GHD Sit-Ups
40 AbMat Sit-Ups
20 GHD Sit-Ups
20 ABMat Sit-Ups

Assault Bike Intervals
-Every 3 minutes for 24 minutes
-0:45 max effort / 2:15 rest
-Score is total calories

Compare to 27-Apr-18

Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.

Bench Press a heavy single. Do a set of 10 using approx. 60% of the previous rep. Do a heavy single. Do a set of 20 using approx. 50% of the previous rep. Do a heavy single. Do a set of 30 using approx 40% of previous 1 rep. (these percentages are merely starting points. Ultimately you have to decide what weight to use...that's part of the challenge).

If you fail to reach the needed reps (10, 20, or 30) you can retry but must start back at 1 rep for that set. (Example: if you get to 29 reps on the last set but fail on rep 30 you must redo the set at 1 rep. DROP THE WEIGHT AT THAT POINT.) When you fail you only get one more shot at the set.
Score is the total weights you used for each successful set (including the 1 rep sets).

1-1-1: 225-235-250lbs
10-20-30: 185-135-105lbs
Total:  1135lbs

1. Deadlift
Build to a Heavy Set of 2
Followed By…
3 Sets of 7 @ 80% of the above load.

2. Conditioning
For Time:
2000 Meter Bike
30 Deadlifts (225/155)
50 Barbell-Facing Burpees

3. Midline
Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold after each set

Notes: Grip was an issue for all phases of today's workout. Stopped at 300lbs for heavy set on deadlift and subbed 2000m bike for 1000m row due to grip issues. Hanging l-sits were terrible, but dip bar was out of position for GHDS -- would have preferred to do dip bar l-sits from a grip perspective. Did not keep time for conditioning piece as I moved to cardio room for burpees so that I could do foam roller facing burpees.

800m farmers carry (AHAP)
100 sit-ups
800m farmers carry
100 back extensions

Notes: Used 35lb pair of KB and Nike running app with the farmer's carry. I think it was roughly 11 laps around the cardio room each time. This was a grip killer. Forearms were smoked by the end of the first carry which made the second that much worse.

Odd Object Conditioning
7 Rounds For Time:
12/9 Calorie Assault Bike
3 D-Ball Cleans (100)
Rest :30 Seconds

Notes: Opted for 9 calories each interval because of today's squat session in the AM. Pushed hard to complete each bike interval sub-0:30. No need to scale this one -- next time out stick with 12 calories per round.  

21-15-9 reps of:
Back Squats (225)
HSPU

The goal was to go unbroken on all set for both movements. I broke the opening set of back squats at 9 and again at 15. Everything else was unbroken. This workout was as much mental as physical.

Workout
7 rounds for time of:
1 snatch attempt
35 double-unders (subbed 75 heavy rope singles)

You have two scores.  The total amount of weight lifted and the total time it took for all 7 rounds.  If you miss an attempt, you can not try again.  The opportunity to lift that round is over.  So pick your weight wisely.  You can not change your weight once the clock has started.

A: 945lbs (all 7 lifts @ 135 were successful)
B: 10:37

5 rounds for time of:
1 sub-0:48 250m row
100 unbroken single unders

Notes: I scaled to sub-0:50 and 75 heavy rope singles. If the row takes longer than allotted time or if you trip up on your single unders, redo that segment before moving back to the other exercise. Due to time constraints, took a 5 burpee penalty to be paid at the end of the workout instead of redoing.

Row was 51.7, 50.3, 50.7, 51.1 and 50.5. Jump rope was unbroken each round -- should have stayed with 100 even with the heavy rope. I owed 25 burpees at the end of this workout #PayTheMan