Wednesday

Wednesday- Squat/Pull CP + MAP 1
A. Snatch x 1, EMOM for 7 min - 70-90%
B. Clean & Jerk x 1, EMOM for 7 min- 70-90%
+
10 min EMOM
1st- 12 Front Squats, 205#
2nd- 12 CTB Pull Ups
+
10 sets @ high effort **mix and match order every time.
5 Power Snatch, 75#
5 Lateral Burpees over Bar
7 Toes to Bar
rest 45 sec b/w sets

A. 185/185/185/205/215/225/235

B. 245/245/265/265/265/285 Failed the clean /285

- Cleans not feeling good. Feels heavy and slow. 

10 EMOM - Done - ouch... All unbroken 

10 sets - All done between 45sec and 1min

Tuesday

A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 rounds
Run 200m
rest 30 sec
Run 400m
rest 30 sec
Run 800m
rest 2 min
**goal is same pace as last week

P.M. IWT
3 rounds @ high effort
10 TnG Sumo Dead Lift High Pulls
Row 500m
rest 2 min b/w sets
+
rest 3-5 min
+
3 rounds
10 TnG Power Cleans, 200#
Air Dyne 30 Cals
rest 2 min b/w sets
+
3 sets not for time
10 Ring Dips
12 Box Jumps, 24”
15 Gh Sit Ups

AM: 

Did 2 rounds. Ankles started to bother me. I think it has to do with what I eat. I notice more inflammation when I eat junk food. 

PM: 

2:32

2:17

2:22

2:20

2:40

2:41

3 rounds - Done

 

Monday

Monday- Gym Warm + UB CP + Tester + Aerobic cool down
3 sets not for time:
12 CTB Pull Ups focused on speed
12 Ring Dips
12 Box Jumps
+
A1. L-sit Strict Pull Ups @ 20X2, 4 x 3-4 reps, rest 30 sec
A2. CG Bench Press @ 20X1, 3 x 8-10, rest 2 min
+
For time:
75 Wall Ball, 20#- Unbroken
75 Snatches, 75#

+
10 min aerobic cool down cyclical of choice

Warm up - Done

A1. Done 4 reps
A2. 205/225/235

Time: 7:59
Wall Balls unbroken
Snatch was tough sets of 15 and 10.

Saturday

Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
10 MU’s for time:
+
3 rounds not for time:
17 GH Sit Ups
12 Box Jumps rebounding, 24”
7 Strict HSPU’s
+
4 sets ALL OUT
20 sec Bike Sprint, rest 2:40
+
30 min EMOM
1st- 10 Power Snatch, 75# + Bike Z1 in remaining time
2nd- 10 Burpees to 8” target + Bike…
3rd- 7 Toes to Bar + 20 Double Unders + Bike...

Optional A.M. Run easy
30 min easy ROW
+
Mobility- lower body

10 MU - 47sec


ALL DONE

Friday

Thursday
12 Days of Christmas
1 Row 300 Meters
2 Snatches (155/105lbs)
3 Thrusters (155/105lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (88/70lbs)
9 Box Jumps (30/24)
10 Handstand Push-Ups
11 Ground to Overhead (155/105lbs)
12 Man-Makers (55/30lb DB's)

PM: 
Did this on Friday after Christmas lunch and it was terrible. 

73:41

AM: 
30min easy run 

Wednesday

Wednesday- Squat/Pull CP + MAP 1
A. Snatch x 1, EMOM for 7 min - 70-90%
B. Clean & Jerk x 1, EMOM for 7 min- 70-90%
+
10 min EMOM
1st- 9 Front Squats, 225#
2nd- 12 CTB Pull Ups
+
10 sets @ high effort **mix and match order every time.
5 Power Snatch, 75#
5 Lateral Burpees over Bar
7 Toes to Bar
rest 45 sec b/w sets

A. 185/205/205/215/215/225/235

B. 245/245/265/275/285/295/305 

*no misses 

EMOM - Done. C2B UB. Those front squats yikes. 

10 sets: skipped had to go to work. Might do it later today. 

Tuesday

Tuesday- A.M. Threshold Run P.M.  IWT
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 rounds
Run 200m
rest 30 sec
Run 400m
rest 45 sec
Run 800m
rest 3 min
**goal is same pace throughout

P.M. IWT
3 rounds @ high effort
10 TnG Power Snatch, add 5-10# from last week- note weight
Row 500m
rest 2 min b/w sets
+
rest 3-5 min
+
3 rounds
10 TnG Power Cleans, add 5-10# from last week- note weight
Air Dyne 30 Cals
rest 2 min b/w sets
+
3 sets not for time
10 Ring Dips
10 Box Jumps, 24”
12 Gh Sit Ups

AM: 

warm up done 

3 round - done @ 55sec/1:45/3:30

PM:
Snatch - 165#. 10# more then last week
2:46/2:53/3:33 not UB. Snatches got hard
Clean - 185# Same as last week
2:39/3:01/2:57 - All UB 

3 sets - done 

Monday

Monday- Gym Warm + UB CP + Tester + Aerobic cool down
3 sets not for time:
12 CTB Pull Ups focused on speed
12 Ring Dips
12 Box Jumps
+
A1. L-sit Strict Pull Ups @ 20X2, 3 x 4-6 reps, rest 30 sec
A2. CG Bench Press @ 20X1, 3 x 10-12, rest 2 min
+
For time:
50 Wall Ball, 20#- Unbroken
50 KB Swings, 70#- Unbroken
50 Burpees
+
10 min aerobic cool down cyclical of choice

Warm up - done

A1. done 
A2. 185/205/225 - all 12 reps


Metcon:
All unbroken. My feet hurt really bad after the KBS. I went kinda slow on the burpees b/c of it.
8:40 

10min AD cool down

Saturday

Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
1 x 8 Unbroken MU’s
+
3 rounds not for time:
15 GH Sit Ups
12 Box Jumps rebounding, 24”
7 Strict HSPU’s
+
4 sets ALL OUT
17 sec Bike Sprint, rest 2:43
+
30 min EMOM
1st- 10 Hang Power Snatch, 75# + Bike Z1 in remaining time
2nd- 10 Burpees + Bike…
3rd- 3 L Pull Ups + 20 Double Unders + Bike...

Optional A.M. Run easy
30 min easy run
+
Mobility- lower body

7 Unbroken MUs

Warm up Done

Bike sprints done 

EMOM - Done 

30 min run - did 25min and it was stop and go. My ankles stiffened up and wouldn't move. It got painful to run. 

Friday

W2
Friday- Gym Warm Up + CP EMOM + Mixed MAP
3 rounds not for time:
1 Legless Rope Climb
12 Toes to Bar
6 Pistols/leg
+
14 min EMOM
1st- 5 Squat Cleans, 185#
2nd- 5 Muscle Ups
+
3 sets @ high effort
Row 400m
75 Double Unders
25 DB Thrusters, 25#/H
20 Alt DB Snatch, 55#
rest 4 min b/w sets

Warm up - Done

EMOM - Done. MUs unbroken

3 sets:
Forgot to take a picture of white board. 

Wednesday 12/16

Wednesday- Squat/Pull CP + MAP 1
A. Snatch x 1, EMOM for 7 min - 70-90%
B. Clean & Jerk x 1, EMOM for 7 min- 70-90%
+
10 min EMOM
1st- 7 Front Squats, 225#
2nd- 10 CTB Pull Ups
+
10 sets @ high effort
7 KB Swings, 70#
7 Air Squats
21 Double Unders
rest 45 sec b/w sets

A. 185/185/205/205/205/225/245 Last rep felt kinda heavy
B. 225/245/265/265/285/285/285

10min EMOM - Done

10sets - All done around around 40sec a round

Tuesday 12/15

Tuesday- A.M. Threshold Run P.M.  IWT
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 rounds
Run 200m
rest 30 sec
Run 400m
rest 60 sec
Run 800m
rest 3 min
**goal is same pace throughout

P.M. IWT
3 rounds @ high effort
10 TnG Power Snatch, tough but unbroken
Row 500m
rest 2 min b/w sets
+
rest 3-5 min
+
3 rounds
10 TnG Power Cleans, tough but unbroken
Air Dyne 30 Cals
rest 2 min b/w sets
+
3 sets not for time
10 Push Ups
10 Box Jumps, 24”
10 Toes to Bar

AM: Done @ 1:45/400m pace

PM:
2:40
2:34
2:40

2:20
2:22
2:31

Monday 12/14

Monday- Gym Warm + UB CP + Tester + Aerobic cool down
3 sets not for time:
10 CTB Pull Ups focused on speed
10 Ring Dips
10 Modate DB Snatch/arm
+
A1. L-sit Strict Pull Ups @ 20X2, 3 x 4-6 reps, rest 30 sec
A2. CG Bench Press @ 20X1, 3 x 8-10, rest 2 min
+
EMOM as long as possible
4 Burpees
6 KB Swings, 70#
8 Wall Ball, 20#
+
10 min aerobic cool down cyclical of choice

AM:

Warm up - Done

A1. Done
A2. 185/205/225 - 10 reps of ea.

EMOM Tester - 16+5WB

Cool down - Done

PM:
25min easy run from Saturday b/c it was raining Saturday.

Saturday 12/12

Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
1 x AMRAP Unbroken MU’s
+
3 rounds not for time:
15 GH Sit Ups
12 Box Jumps rebounding, 24”
5 Strict HSPU’s
+
4 sets ALL OUT
15 sec Bike Sprint, rest 2:45
+
30 min EMOM
1st- 10 Hang Power Cleans, 95# + Bike Z1 in remaining time
2nd- 5 Burpees over Bar + Bike…
3rd- 3 Strict Pull Ups + 20 Doube Unders + Bike...

Optional A.M. Run easy
25 min easy run
+
Mobility- lower body

8 MUs - hands started to slip.

Warm up - Done

4 sets on bike - Done

30min EMOM - Done

Friday 12/11

W1
Friday- Gym Warm Up + CP EMOM + Mixed MAP
3 rounds not for time:
1 Legless Rope Climb
12 Toes to Bar
6 Pistols/leg
+
14 min EMOM
1st- 5 Thrusters, 185#
2nd- 5 Muscle Ups
+
3 sets @ high effort
Row 350m
100 Double Unders
20 Wall Ball, 30#
10 Box Jump Overs, 30”
rest 4 min b/w sets



Warm up - Done

14EMOM - Done. All done unbroken

3Sets:
5:40
5:15
4:55

Wednesday

Wednesday- Squat/Pull CP + Mixed MAP
A1. Back Squat @ 20X1, 5 x 1-2 reps, rest 30 sec
A2. Rope Climbs, 5 x 2 Legless, rest 2 min
+
4 min @ 80%
Row 500m
20 Burpee Box Jumps, 24”
20 Sumo DL High Pull, 75#
10 Single Arm OHS, 70# DB, L
10 Single Arm OHS, 70# DB, R
100 Double Unders
rest 4 min
6 min @ 90%
Row 500m
20 Burpee Box Jumps, 24”
20 Sumo DL High Pull, 75#
10 Single Arm OHS, 70# DB, L
10 Single Arm OHS, 70# DB, R
100 Double Unders
rest 4 min
For time @ 100%
Row 500m
20 Burpee Box Jumps, 24”
20 Sumo DL High Pull, 75#
10 Single Arm OHS, 70# DB, L
10 Single Arm OHS, 70# DB, R
100 Double Unders


A1. 315/330/365/385/405 for 2. Stuggled on the last set.
A2. Done

13BJO - did burppe box jump overs on the first set.
15 SDHP
8:38

Tuesday

Tuesday- A.M. Threshold Run P.M.  Musc End EMOM’s
A.M.
10 min Aerobic/Dynamic warm up
+
3 x Run 400m @ 1:21, rest 30 sec
rest 4 min
3 x Run 400m @ 1:21, rest 30 sec
+
10 min cool down

P.M.
12 min EMOM
1st- 4 Strict CTB Pull Ups **goal is unbroken
2nd- 6 Strict Deficit HSPU’s
+
14 min EMOM
1st- 4/5 Muscle Ups **alternate b/w 4 and 5 reps each set
2nd- 8 Toes to Bar + 8 V-Ups
+
16 min EMOM
1st- 10 CTB Pull Ups
2nd- 10 Ring Dips
+
3 rounds for time
12 Ring Push Push Ups
20 GH Sit Ups
40 Double Unders
****goal is to go unbroken on everything.  This is not about pacing this is dealing with bigger sets


AM:
Runs done. I rested 1:1. I couldn't hold time with a 30sec rest.

1:25
1:23
1:22
1:22
1:24
1:24


PM:

12 EMOM
Done

14 EMOM
Done - with 4 UB MUs. Its in my head that I can't get more then 4 MUs UB. ugh.

16 EMOM
Done

3 Sets:
6:55 - OMG GH Sit ups.

Monday

Monday- Snatch Complex + IWT
A. 5 Power Snatch + 5 Hang Snatch + 5 OHS, 4 sets, rest 60 sec b/w sets- start @ 155 and try to add 10#/set
+
3 sets
12 Power Cleans, same weight as last week, go UB on all 3
Row 2 min
rest 2 min
+
3 sets
10 Steps Front Rack Walking Lunges, 205#
Air Dyne 2 min 63, 67, 72 RPM
rest 2 min

A. Done - I rested between the PS and HPS

B. 

3:00 - All UB

2:46 - All UB

2:47 - All UB 

2:36 - 63RPM 

2:36 - 68RPM

2:42 - 72RPM 

Saturday

Saturday- Skill Work + Mixed MAP  + Run VO2
15 min skill work
**Front Levers
**HS Walks
**Pistols
**Strict MU’s
Etc.
+
5 sets @ high effort
5 min @ high sustainable pace
Air Dyne 35 Cals- buy-in
in remaining time:
15 Double KB Thrusters, 35#/H
10 Toes to Bar- break from start
20 Dead Lifts, 95#
rest 3 min b/w sets

Optional A.M. Session
HR Step Test Running
Run/Jog/Dynamic warm up 10 min
+
3 x 20-30 sec sprint starts @ about 85-90% effort
+
2 x Run 800m @ 1:45/lap, rest 60 sec
rest 2 min
2 x Run 800m @ 1:45/lap, rest 60 sec

AM:
Runs done. I was about a 1:43/lap pace. and I rested 1:1. These were kinda tough.

PM:

1+5T2B
1+5T2B
1+5T2B
1+5T2B
1+5T2B

Friday

W4
Friday- Cl&J Complex + SL/MU EMOM short + Short MAP
15 min EMOM
First 5 min- 5 Shoulder to OH, 225#
Second 5 min- 5 TnG Power Cleans, 225#
Third 5 min- 5 Front Squats, 225#
+
12 min EMOM
1st- 12 Steps Front Rack Walking Lunges, 175#
2nd- 5 Unbroken Muscle Ups
+
4 sets @ consistent effort
75 Double Unders
20 KB Swings, 70#
15 Wall Ball, 30#
rest 60 sec b/w sets

15min EMOM
Done - I did G2O for the first 5min. ugh.

12min EMOM
Done - did 5 on the first set and 4 after that. I think it in my head that I can't get past 4 UB.

4:35
5:01
5:06
5:34
- A little bit more consistent this week.

Wednesday

Wednesday- Squat/Pull CP + Mixed MAP
A1. Back Squat @ 20X1, 4 x 2-3 reps, rest 30 sec
A2. Rope Climbs, 4 x 1 Legless + 3 w/ legs, rest 2 min
+
4 min @ 80%
Row 500m
10 Burpee Muscle Ups
20 KB Swings, 70#
30 Box Jump Overs, 24”
50 Double Unders
rest 4 min
6 min @ 90%
Row 500m
10 Burpee Muscle Ups
20 KB Swings, 70#
30 Box Jump Overs, 24”
50 Double Unders
rest 4 min
For time @ 100%
Row 500m
10 Burpee Muscle Ups
20 KB Swings, 70#
30 Box Jump Overs, 24”
50 Double Unders

A1. Done- 315/325/345/345
A2. Done

B.
7 MUs
20 KBS
7:38

Tuesday

Tuesday- A.M. Threshold Run P.M.  Musc End EMOM’s
A.M.
10 min Aerobic/Dynamic warm up
+
3 x Run 400m @ 1:27, rest 30 sec
rest 4 min
3 x Run 400m @ 1:27, rest 30 sec
+
10 min cool down

P.M.
12 min EMOM
1st- 5 Strict CTB Pull Ups **goal is unbroken
2nd- 6 Strict Deficit HSPU’s
+
14 min EMOM
1st- 4/5 Muscle Ups **alternate b/w 4 and 5 reps each set
2nd- 14 Toes to Bar
+
16 min EMOM
1st- 8 CTB Pull Ups
2nd- 8 Ring Dips
+
3 rounds for time
10 Ring Push Push Ups
15 GH Sit Ups
40 Double Unders
****goal is to go unbroken on everything.  This is not about pacing this is dealing with bigger sets


AM: Runs
1:32
1:24
1:24
1:24
1:23
1:24

PM:
12min EMOM - Done. I did 3 Strict C2B

14min EMOM - Done. Only did one set of 5 MUs. MUs felt a little off. Only 2 rounds of 14 UB T2B.

16min EMOM - Done, All UB

Monday

Monday- Snatch Complex + IWT
A. 5 Power Snatch + 5 Hang Snatch + 5 OHS, 4 sets, rest 90 sec b/w sets- start @ 155 and try to add 10#/set
+
3 sets
12 Power Cleans, tough but unbroken
Row 2 min
rest 2 min
+
3 sets
10 Steps Front Rack Walking Lunges, 185#
Air Dyne 2 min
rest 2 min

Again was looking at the wrong email and did last weeks snatch work before I realized it.

Worked up to 205# on last weeks complex.

A. Did 3 rounds. Added 10#/set

B.
2:55 - 2:03/500m
2:51 - 1:58/500m
3:02 - 1:55/500m - not unbroken 8/4

2:32 - 60RPM
2:34 - 65RPM
2:34 - 70RPM

Saturday

Saturday- Skill Work + Mixed MAP  + Run VO2
15 min skill work
**Front Levers
**HS Walks
**Pistols
**Strict MU’s
Etc.
+
5 sets @ high effort
5 min @ high sustainable pace
Air Dyne 35 Cals- buy-in
in remaining time:
12 Alt DB Snatch, 70#
8 Toes to Bar
10 DB Push Press, 55#/H
8 CTB Pull Ups
rest 4 min b/w sets



Optional A.M. Session
HR Step Test Running
Run/Jog/Dynamic warm up 10 min
+
3 x 20-30 sec sprint starts @ about 85-90% effort
+
2 x Run 800m @ 1:48/lap, rest 60 sec
rest 2 min
2 x Run 400m @ 1:48/lap, rest 60 sec


I was looking at the wrong email and did last weeks by mistake
AM:
1+8
1+12
1+12
1+14
1+12

PM:
*Runs done in the afternoon

Friday

W3
Friday- Cl&J Complex + SL/MU EMOM short + Short MAP
15 min EMOM
First 5 min- 5 Shoulder to OH, 225#
Second 5 min- 5 TnG Power Cleans, 245#
Third 5 min- 5 Front Squats, 265#
+
12 min EMOM
1st- 10 Steps Front Rack Walking Lunges, 175#
2nd- 4 Unbroken Muscle Ups
+
4 sets @ consistent effort
65 Double Unders
20 Power Clean to OH, 75#
15 Burpees to 8”
rest 60 sec b/w sets

A.
First 5min done
2nd 5min I did as every 2min
3rd 5min I did every 2min

B. Done
C. 3:25/4:31/4:18/5:01 not very consistent