Tag Archive for 3 rounds

Timberwolf Saturday Workout

Workout of the Day
40 Cal Assault Bike Buy In
3 Rounds
10 Burpee Box Jumps
20 Goblet Squats (32kg)
30 Sit-Ups

My time 19:50

Whitney 17:50

2013 – Workout #94

Friday night at SISU

We spent some time working on something we aren’t so good at.  I choose to work on HSPU and some handstand stuff.  It was pretty fun actually.

Workout of the Day
3 Rounds for Time:

400M Run
30 Box Jumps (24/20)
30 Push-Ups
30 Sit-Ups

Well Sit-ups are going to kill my time, I already know this.

My box jumps aren’t fast but I am pretty good at them.  I am consistent and I push through them at a good pace.  Toss in there some 400M Runs this one is going to be fun.

I feel like I had a pretty good pace for everything, except for the sit-ups.  I am just kinda slow a them and they feel like death.  The push-ups went good.  And I have to say it was nice to run outside.

I really wanted to get under 20 minutes for this workout.  It wasn’t to be…

My time: 21:01




2013 – Workout #80

Wednesday night at SISU with Pat

Partner warmup!  These are always kind of fun.  I partnered up with my buddy Liz whom I love to workout with because shes awesome.  Pushes me and I get to push her back.  We rocked the warmup and had some fun.

Oh the pressures to lift big when given the opportunity.. I did rock out a 215 on the 3 rep max thruster…  I felt pretty good in this.  If I could rack this weight I really could be strong!

Workout of the Day
Find your 3 rep max.
3 Rounds for Time
25 Wall ball (20/14)
10 x 20M Shuttle

Liz is going to be the one to chase at this.. I  am going to do my best.  And for the round and maybe 1/2 I was able to keep up with her.  But in the end she just was a stronger shuttle runner and she is good at wall balls.  So I guess I will have to lose to her today.  Oh well.

The first round was OK, the next two were awful.  By the end of the third round I really coudn’t run much.  I was doing my best but really getting worked.  Fun workout, I really like the contrast of todays work.

My time 7:13




2013 – Workout #70

Monday night with Jason at SISU

Warm up was a few minutes of jump rope that actually did a decent number on my already sore legs.  We did some lunges with pass throughs.  And then some reverse lunges with pass throughs.

Next we got some PVC and worked on some Snatch Balance.  This was actually really helpful in getting to feel how the process of the snatch lift goes.  This was fun work doing the three different stages.

We spent the next 10-15 minutes doing some over head squat work.  I did only the bar and lots of sets and reps.  I would say a solid 1/4 of them were good.  I seem to always end up on the outside of my feet.  or inside and bringing knees in or not low enough.  But it was good to work on these.

Workout of the Day
3 Rounds for Time
15 Push Press (135/95)
20 Back Squat

Its like someone knew I needed to have a good workout, and tailor made on for me. This is it.  The 135 scares a lot of folks probably but not me, I actually made a different mistake, thinking it would be too light!

First set all unbroken.  Second set all the sudden I’m tired on the press… What?!?  Tired on a press?  Well I mean I’ve done about a million of these dam presses over the past couple days…  But yeah I got tired…  I broke up Round 2 into sets of five on the press and 10’s on the back squat.

Round 3 was rough, it was hard and I was tired… I did three and then three more and then two then four then three.  The back squats I wanted unbroken but my form went to hell so I reset shook it out and finished good.

My time 7:30




2013 – Workout #52

Wednesday night at SISU with Pat.

The warmup was insanely hard.  I’m going to list out what was probably one of the hardest warmups I can remember.

400M Run
2 Rounds
10 Push-ups
10 Pull-ups
10 Sit-ups
10 Squats
10 Back Extension

8 Minute EMOM
4 reps of the bear
Hanging Power Clean
Front Squat
Push Press
Back Squat
Push Press
That is one rep, do this every minute on the minute and hold a plank for the remainder of the minute.  Oh you cant put the bar down either….

4 minute Tabata
Underhand Bar Hang

This dam warm up was difficult.  I am extreamly tired from just trying to finish this thing.  I wasn’t able to get every set of 4 it turned into the bear  of an Amrap of hell.  The bar hangs aren’t easy for me either.  Good god, this was just crazy of a warm up  Its hard to describe to you how much this warm up messed with me mentally and physically….  lets workout!

Workout of the Day
3 Rounds for Time
10 Clean and Jerk (135/95) 60% 1RM
15 Chest To Bar Pull-Ups
20 Bar Facing Burpee

I was in the gym a bit early and saw people doing this workout, it did not look easy.  I did not see anyone doing it RX except Jake!  The man!  He is pushing through this and is very tired.  I’m worried.  And that was BEFORE this warm up.

So I dive into this thing head first.  The first couple cleans I have to say I’m surprised on how heavy this feels.  Oh maybe that has something to do with the shoulder nightmare of the warmup + yesterday + mondays hspu’s.  My shoulders are strong, thats what I tell myself.

Chest to bar pull-ups are no joke and I don’t string them together well.  I do however crush them every time,  my chest is hitting the bar each time no doubt kind of style.

Bar facing burpees what can you say about this hell?  Well they are hard and every single one past like four suck.  I can’t help but just have to push through and not think about them at all.

Round one took me about 5 1/2 minutes, and each round after that took a bit longer.  The Cleans got harder, the pull-ups were pretty much the same.  And the burpees were hard the whole time.

My time: 19:15




2013 – Workout #48

Thursday night with Pat at SISU

The warmup on the board below we didn’t do.

We did three minutes of jump rope, I couldn’t string together any double unders.  Two lengths of twist lunge, two lengths of pigs on skates, then we did some mobility stuff that murdered my ankels.  Couch stretch, and these sit on your heels thing, it hurt so bad.

A quick tabata with squats and now that I am good and tired lets workout.

Workout of the Day
20 minute cap
100 Double Unders / 50 Attempts
3 rounds of:
20 Medicine Ball Cleans
20 Sit-ups
20 Hand Release Push-Ups
100 Double unders / 50 attempts.

Well the doubles are going to wreck me.  But I am going to do them, I will probably do a hybrid of the 50 attempts / 100 double unders.  the First round was pretty much all attempts.

The cleans went fine even the sit-ups and push-ups went fine.  But if I had to pick the one that was the hardest its the sit-ups.  The first set was awesome the rest of them I had to rest.

The second set of jump rope I was able to string together like a 20+ some double under run, that felt great.  But too bad It was one or two after that.  Oh well I will get better at them, just have to get the timing down.

My time: 16:10




2013 – Workout #33

Wednesday night with Jason at SISU

OH my gosh in my warmup to day I got 30+ double unders!  Can you believe that!!!  I was actually amazed.  My previous record like 11…  So I am hoping I can keep that feeling, and get those down.

Inch worms my gosh the inch worms…  They wreck me.

Working on the snatch again, I really need to spend more time on this.  I really feel that I can do great things with this lift.  My size is good, my strength is good, I just need to get it sorted out.

Workout of the Day
3 Rounds for Time
10 Thrusters (95/65)
20 KB Swing (24/16)

This workout is made for me, its quick and it has lifting.  I want to crush this thing.  I want to get it under 4:00 minutes!  Is that possible?!?!?  I Feel it is.

Well I got a little tired a little more then planned.  I dropped the bar during my thrusters, that killed me.  Ego wise as well and my time.  Then I had to break up a kettlebell set and that also slowed me down.  Didn’t make my goal but I feel it was one great push!  I am feeling great about this workout.

And its nice to have a quick burner every now and again.  Everything doesn’t need to be a 5 rounds or 20min amrap.

My time 4:36




2013 – Workout #28

Friday night with Jason at SISU

The warmup was pretty good.  Jason always thinks  about his entire program.  It isn’t just the workout, its the warmup, its the mobility, its the warmup.  They all tie in.  And he is always making it better class by class.

Tonights was some pull-ups, sit-ups, back extensions, knee jumps.  All pretty good movements to get ready for this workout.

For skills we worked on the hollow rock, I cannot even come close to doing these.

Workout of the Day
3 Rounds for Time
20 KB Swings (24/16)
20 Ball Slams (30/20)
20 Pull-Ups

Wow those KB swings aren’t going to be easy, but 20 pull-ups, thats not easy for me either.  Ball slams I feel I do them pretty good but are still going to be tough.  This entire thing is going to just be tough.

I went strong on the KB and the ball slams but the dam pull-ups got me.  By the end set I had to use a band.  I just couldn’t get them done, even one at a time.  It was just pure hell.

My time: 13:47 (Banded pull-ups last set)