getting fit and taking gains

Tag Archives: 5RM

Strength

Shoulder Press

33-43-53-58-65

3×6 push up

WOD

10 RFT

3 clean & jerk, 43#

5 pull ups

10 mountain climbers

15 air squats

21:56

DC

3 x 100 flutterkick


Strength

Floor Press

33-48-63-78-83

 

Deadlift

83-103-123-143-158

 

WOD

2 RFT

75 air squats

45 double unders

15 pull ups

10:56

 

DC

50 x hollow rock


Strength

Hang Power Clean

33-53-68-83-93-98

 

WOD

5 RFT

3 push ups

6 front rack reverse lunge, 53#

9 front squat, 53#

Rest 1min between rounds

12:22

 

DC

100 sit ups


Strength

5RM Shoulder Press

33-43-53-58

 

WOD

9min AMRAP

5 burpees

7 box overs, 20″

9 goblet squats, 18lb

6 rounds + 2 reps

 

DC

25 x toes to bar


Strength

5RM Deadlift

33-83-103-123-143-153

 

WOD

For time:

50 DU

21-15-9

KBS, 35#

Burpees

Box jump, 20″

50 DU

12:53

 

DC

3 x :30 center plank

3 x :15 side plank, per side


Strength

5RM Floor Press

33-53-63-73-78-83

 

WOD

Run .5 mile, 5:55 (yeah, I was having a rough day)


Strength

5RM HPC

33-53-68-83-93

 

WOD

“Annie”

50-40-30-20-10

Double unders

Ab mat sit ups

10:50