Natasha’s Workouts Week of August 5th

Monday August 5th:

REST

Tuesday August 6th:

REST

Wednesday July 7th:

For Time: (19:47)

5 Rope Climbs (Legless to 12FT, Regular to top)

50 Walking Lunges @ 25lb plate OH

4 Rope Climbs (Legless to 12FT, Regular to top)

40 Hang Power Cleans @ 65

3 Rope Climbs (Legless to 12FT, Regular to top)

30 Wallballs @ 14lb

2 Rope Climbs (Legless to 12FT, Regular to top)

20 HSPU Strict

1 Rope Climbs (Legless to 12FT, Regular to top)

10 Front Squats @ 65

Thursday August 8th:

5 Rounds for Time: (15:13)

10 Calorie Row

15 Pull ups

10 Burpees

20 Double Unders

Friday August 9th:

16 Minute AMRAP: (7 + 8 Bench)

Bench

1 Muscle up + Dips

Pistols Per Leg

Toes-to-Bar

*Increase by 1 rep each round

Saturday August 10th:

REST

Sunday August 11th:

REST

Natasha’s Workouts Week of July 15th

Feeling Sick During the First Half of the Week. 😦

Monday July 15th:

REST

Tuesday July 16th:

For Time: (59:21)

30 Rounds of: (20:34)

1 Ring Muscle up

1 Power Snatch @ 95

30 Rounds of: (59:21)

1 Strict Handstand Push up + 3 Kipping HSPU @ 25lb Deficit

1 Strict Pull up + 3 Kipping Pull up

10 Air Squats

Wednesday July 17th:

REST

Thursday July 18th:

For Time: (9:25)

10, 8, 6, 4, 2 Power Clean @ 95, 105, 115, 125, 135

20, 16, 12, 8, 4 Toes to bar @ 20 / 16 / 6, 4, 2 / 8 / 4

Friday July 19th:

3 – 10 Minute AMRAPs back to back

10 Minute AMRAP: (10 Rounds)

1 Legless Rope Climb to 12FT

2 Box Jumps @ 30″

3 Strict HSPU

4 Pistols

10 Minute AMRAP: (5 Rounds)

2 Rope Climbs

4 Box Jump Overs @ 24″

6 Push ups

8 Air Squats

*All with a 10lb Vest

10 Minute AMRAP: (3 + 6 BBJO)

3 Rope Climbs

6 Burpee Box Jump Overs @ 20″

9 Kipping HSPU

12 Lunges

Saturday July 20th:

20 Rounds for Time: (17:38)

2 Bar Muscle ups

2 Hang Power Clean @ 85

2 Push Jerk @ 85

2 Burpees Over the Bar

Sunday July 21st:

REST

Natasha’s Workouts Week of July 8th

Monday July 8th:

REST

Tuesday July 9th:

1 . Every 2 Minutes 5 Ring Muscle ups Unbroken(GOAL):

5, 5, 4, 3, 2

2 . For Time: (18:34)

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Bench @ 65

40, 36, 32, 28, 24, 20, 16, 12, 8, 4 Sit up / Lunge

Wednesday July 10th:

REST

Thursday July 11th:

1 . EMOM for 20 Minutes:

4 Wallballs

4 Pull ups

2 Wallballs

2 Bar Muscle ups

2 . For Time: (12:29)

100 GHD Sit ups to strait

100 Lateral Box Step Overs @ 20″

100 Sit ups

100 Double Unders

Friday July 11th:

REST

Saturday July 12th:

REST

Sunday July 13th:

REST

Natasha’s Workouts Week of July 1st

Monday July 1st:

REST

Tuesday July 2nd:

REST

Wednesday July 3rd:

30 Rounds for Time: (56:13)

1 Power Clean and Jerk @ 125

2 Ring Muscle ups

4 Box Jump Overs @ 24″

6 Kipping HSPU

Thursday July 4th:

For Time: (16:41)

50 Double Unders

50 Pull ups (25, 10, 8, 7)

40 Double Unders

40 Burpees

30 Double Unders

30 Strict HSPU (10, 10, 5, 5)

20 Double Unders

20 Bar Muscle ups (5’s)

10 Double Unders

10 Burpee Pull ups

Friday July 5th:

10 Rounds for Time: (17:53)

2 Rope Climbs

4 Pistols

4 Toes-to-bar

8 Air Squats

*Wearing 10lb Vest

Saturday July 6th:

For Time: (41:16)

10 Rounds:

2 Power Snatch @ 85

3 Bar Muscle ups

4 Lunges @ 85

8 GHD sit up to strait w/ 15lb plate

10 Rounds:

5 Power Cleans @ 85

6 Calorie Row

7 Medball Sit ups @ 20lb

14 Double Unders

Sunday July 7th:

REST

Natasha’s Workouts Week of June 24th

The Week of a Competition. Lucky if I get any workouts in.

Monday June 24th:

REST

Tuesday June 25th:

REST

Wednesday June 26th:

For Time: (28:45)

10 Rounds: (finished @ 6:53)

1 Power Clean and Push Jerk @ 95

10 Pull ups (Unbroken)

10 Rounds: (finished @ 16:11)

1 Power Clean and Jerk @ 105

15 Double Unders (all unbroken)

10 Rounds: (finished @ 28:45)

1 Power Clean and Jerk @ 115

10 Kipping HSPU (all unbroken)

Thursday June 27th:

For Time: (26:28)

30 Burpee Box Jump @ 20″

30 GHD sit ups to Strait w/ 15lb plate

30 Hang Power Clean @ 55 (15, 15)

30 Pistols

30 Bar Muscle ups (5’s)

30 Box Jump Overs @ 24″

30 GHD sit ups to strait

30 Thrusters @ 55 (10’s)

30 Walking Lunges

30 Toes to bar (12, 10, 8)

Friday June 28th:

REST

Saturday June 29th:

REST (Strength Battle)

Sunday June 30th:

REST

Natasha’s Workouts Week of June 17th

Monday June 17th:

REST

Tuesday June 18th:

REST

Wednesday June 19th:

For Time: (35:34)

1 to 10

Strict Handstand Push up @ 10lb deficit

Bar Muscle up

Hang Power Clean @ 65

Push Press @ 65

Back Squat @ 65

Thursday June 20th:

30 Rounds for Time: (28:58)

1 Power Clean and Jerk @ 125

2 Box Jumps @ 30″

3 Burpees

4 Pull ups

Friday June 21st:

8 Rounds for Time: (12:49)

1 Power Snatch + 1 Hang Snatch @ 85

4, 3, 2, 1, 1, 2, 3, 4 Ring Muscle up

40, 30, 20, 10, 10, 20, 30, 40 Double Under

Saturday June 22nd:

For Time: (26:29)

10 Rope Climbs

100 Kipping Handstand Push ups

100 Glute Ham Sit ups to Strait

100 Air Squats

5 Rope Climbs

50 Kipping HSPU

50 GHD Sit ups to strait

50 Air Squats

Sunday June 23rd:

REST

Natasha’s Workouts Week June 10th

Monday June 10th:

REST

Tuesday June 11th:

5 – 10 Minute AMRAPs No rest Between

10 Minute AMRAP: (9 Rounds + Rope Climb)

1 Rope Climb

2 Full Cleans @ 95

4 Burpees Over Bar

10 Minute AMRAP: (4 Rounds + 10 HSPU)

10 Kipping Hanstand Push ups

10 Calorie Row

10 Pistols total

10 Minute AMRAP: (5 Rounds)

2 Power Clean and Jerk @ 95

4 Bar Muscle ups

8 Box Jump Overs @ 20″

10 Minute AMRAP: (5 Rounds)

20 Air Squats

20 Sit ups

20 Double Unders

10 Minute AMRAP: (8 Rounds + 8 Pull ups)

8 Pull ups

4 Strict HSPU

2 Power Cleans @ 95

Wednesday June 12th:

1 . For Time: (25:33)

20 Rounds: (Done @ 13:35)

1 Bench @ 105

1 Ring Muscle Up

10 Rounds: (Done @ 22:29)

2 Bench @ 95

2 Kipping HSPU w/ Deficit add 10lb plate every 2 Rounds up to 5 plates

5 Rounds: (Done @ 25:33)

3 Bench @ 85

3 Strict Pull ups

2 . For Time: (9:11)

20, 15, 10, 5 Toes – to- bar

40, 30, 20, 10 Lunges

80, 60, 40, 20 Double Unders (All unbroken)

Thursday June 13th:

15 Rounds for Time: (26:13)

1 Power Snatch @ 85

3 Burpees Over Bar

2 Power Cleans @ 85

6 Kipping HSPU w/ 45lb Deficit

Friday June 14th:

For Time: (19:28)

30 Ring Dips

30 Strict Pull ups

30 Box Step Overs @ 20″

30 Ring Push ups

30 Chest to bar

30 Box Step Overs @ 20″

30 Push ups

30 Pull ups

30 Box Step Overs @ 20″

*All with 10lb Vest*

Saturday June 15th:

REST

Sunday June 16th:

REST

Natasha’s Workouts Week of June 3rd

Monday June 3rd:

5 Rounds for Time: (21:08)

20 Pull ups (all unbroken)

15 Box jump overs @ 20″

10 Calorie Row

5 Wall Climbs

Tuesday June 4th:

REST

Wednesday June 5th:

For Time: (20:31)

10 Power Clean and Jerk @ 115

20 Burpee over bar

60 Double unders (unbroken)

10 Power Clean and Jerk @ 115

20 Bar Muscle ups (5, 5, 5, 5)

60 Double Unders (unbroken)

10 Power Clean and Jerk @ 115

20 Strict Handstand Push ups (10, 10)

60 Double Unders (unbroken)

Thursday June 6th:

20 Minute AMRAP: (14+1 Power Snatch)

2 Bench @ 95

4 Toes-to-bar

2 Power Snatch @ 85

4 Medball Sit ups @ 14lbs

Friday June 7th:

For Time: (18:44)

10, 8, 6, 4, 2 Ring Muscle up (8,2) (4,4) (2,1,3) (2,2) (2)

20, 16, 12, 8, 4 Wallball @ 14lbs

40, 32, 24, 16, 8 Sit ups

Saturday June 8th:

REST

Sunday June 9th:

REST