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Athlete Date Sort Location Workout Name Description Results
Ryan Ivison 09/08/2015 None Deadlifts and kettlebell swings 6 Deadlifts @ 85% 1RM
12 Kettlebell Swings 24/16kg
5 Deadlifts
12 KBS
4 Deadlifts
12 KBS
3 Deadlifts
12 KBS
2 Deadlifts
12 KBS
1 Deadlift
12 KBS		 7m 51s
Performed as RX
Ryan Ivison 09/07/2015 None Back Squat Day 2 Back Squat 5-5-5-5-5 @ 75% 80kg - 4x 82.5kg kgs
Performed as RX
Ryan Ivison 09/07/2015 None Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.		 50 kgs
Performed as RX
Ryan Ivison 09/02/2015 None Ground Beef WOD
Ground Beef

50 KB Alt Ground To Overhead (24/16)
*OTM 5 Burpee /Toes To Bar

8 min CAP		 3m 36s
Workout Scaled
Ryan Ivison 09/02/2015 None 30 Man Makers For time:

30 Man Makers 15/10kg

The Man Maker is done with a dumbbell in each hand. Squat and place the dumbbells on the floor. Kick out to a push-up position. Do a push-up, then a left arm row with the dumbbell. Then do a push-up and a right arm row. Kick back into a squat position and then do a dumbbell squat clean into a thruster.		 8m 47s
Performed as RX
Ryan Ivison 09/01/2015 None Squat Cycle Day 1 Back Squat 6-6-6-6-6 @ 70% 77 kgs
Performed as RX
Ryan Ivison 09/01/2015 None Black & Blue Black and Blue

5 rounds for time of:

10 Cleans (60/40kg)
10 Burpees		 11m 18s
Performed as RX
Ryan Ivison 08/31/2015 None Grace For time:
30x Clean and Jerk (60/40kg)		 6m 13s
Performed as RX
Ryan Ivison 08/26/2015 None Tabata Snatch Strength
20 mins to establish a 1 RM Snatch

WOD
Tabata Snatch
8 rounds of 20 secs work/ 10 secs rest

Power Snatch (65 % of 1RM )
Overhead Squat
( alternate movements)		 44 reps
Performed as RX
Ryan Ivison 08/24/2015 None 140128 (Thrusters & SDHPs) WOD: 140128

For time:
15 Thruster 60/40kg
21 SumoDeadlift high-pull
12 Thruster
15 Sumo deadlift high-pull
9 Thruster
9 Sumo deadlift high-pull		 8m 18s
Workout Scaled
Ryan Ivison 08/19/2015 None Chewbacca Chewbacca

21-15-9 reps of :
Power Clean (60% of best jerk )
Front Rack Lunge
Push Jerk

For time.		 17m 14s
Workout Scaled
Ryan Ivison 08/18/2015 None Isabel For time:
Snatch 60kg, 30 reps
 5m 32s
Workout Scaled
Ryan Ivison 08/12/2015 None 150812 Squat Cleans & Kettlebell Swings 5 rounds for time of:
7x Squat Cleans 70/50kg
14x Kettlebell Swings, 24/16kg		 14m 44s
Workout Scaled
Ryan Ivison 08/10/2015 None 150212 5 rounds for time of:
52kg. hang power clean and jerks, 12 reps
52kg. thrusters, 9 reps
52kg. power snatches, 6 reps		 30m 05s
Workout Scaled
Ryan Ivison 08/05/2015 None Wallball, Deadlift Couplet 5 rounds for time of:
20 Wall-ball shots, 9kg ball
10 Deadlifts 100kg 		12m 02s
Performed as RX
Ryan Ivison 08/03/2015 None Goblin It Up WOD
Goblin It Up

3 Rounds

21 Kettlebell Swing (24/16kg)
15 Goblin/goblet Squat *
9 Burpees

* This exercise was created by German Supercoach Dennis Hoop. Its like a goblet squat.		 6m 47s
Performed as RX
Ryan Ivison 07/29/2015 None Pistol, Pushup Couplet For time:
50 pistol squats, alternating
25 pushups
40 pistol squats, alternating
20 pushups
30 pistol squats, alternating
15 pushups
20 pistol squats, alternating
10 pushups
10 pistol squats, alternating
5 pushups

Pushups suppose to be Dips but don't have bars.		 19m 45s
Performed as RX
Ryan Ivison 07/28/2015 None Wittman Seven rounds for time of:
(24/16kg) Kettlebell swing, 15 reps
(43/30kg) Power clean, 15 reps
15 Box jumps, 24/12" box		 26m 39s
Performed as RX
Ryan Ivison 07/27/2015 None DT Five rounds for time of:
70kg Deadlift, 12 reps
70kg Hang power clean, 9 reps
70kg Push jerk, 6 reps		 14m 29s
Workout Scaled
Ryan Ivison 07/15/2015 None Clean and Jerk Triplet For time
At 0:00
30 Clean and Jerks 60/40kg
At 10:00
20 Clean and Jerks 70/50kg
At 20:00
10 Clean and Jerks 80/55kg		 25m 17s
Workout Scaled
Ryan Ivison 07/14/2015 None Gnarled Strength
Back Squat 1 x 3 reps
* Building

WOD
Gnarled

21-15-9 of
Front Squat (50% of 3RM Squat)
Shoulder to Overhead
 14m 08s
Performed as RX
Ryan Ivison 07/13/2015 None Evil Twin Evil Twin

15-10-5 reps of
Deadlift (100/70)
Kettlebell Swing (32/24)

Rest 1 minute then

5-10-15 reps of
Deadlift
KBS

For time.
 11m 08s
Workout Scaled
Ryan Ivison 07/08/2015 None Black Hole Black Hole

OTM 18

Min 1-6 :
Odd : 7 Thruster (42.5/30kg)
Even : 9 Power Clean

Min 6-12 :
Odd : 6 Thruster ( 50/35kg)
Even : 8 Power Clean

Min 12-18 ;
Odd : 5 Thruster ( 60/40kg)
Even : 7 Power Clean		 126 reps
Workout Scaled
Ryan Ivison 05/27/2015 None Just Go Faster Just Go Faster

8 Deadlifts
6 Hang Power Cleans
4 Push Press
.
6 Rounds*
*EMOM= 3 Over Bar Burpees		 10m 02s
Performed as RX
Ryan Ivison 05/26/2015 None Thruster Ladder EMOM With a continuously running clock perform 5 Thrusters every minute for as long as possible.

From 00:00 05:00 30/20kg
From 05:00 10:00 40/30kg
From 10:00 15:00 50/40kg
From 15:00 20:00 60/50kg

Continue this sequence for as long as possible adding 10kg to the bar every 5 minutes.		 20 rounds 0 reps
Performed as RX
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