Wednesday

Wednesday- Oly Int + Gymnastics Volume sets + AnLP 2 x 3
A. Power Snatch + Squat Snatch, 3 sets, drop from top, rest 10 sec + 2 min **all above 80%
B. Power Clean & Jerk, build to 5RM TnG, no pause at shoulder on way up or on way down
C1. CTB Pull-Ups, 3 x 20 Unbroken, rest 60 sec
C2. Kipping HSPU’s @ 3” deficit, 3 x 15-20 unbroken, rest as needed to keep unbroken **note rest times
+
45 sec AMRAP, rest 5:15 x 4
Set 1 & 3
7 Bar-Facing Burpees
50’ Hand over Hand Sled Pull heavy but consistent pull (if you don’t have rope for sled to pull then do 1 Rope Climb w/ legs)
Bike for Cals in remaining time
Set 2 & 4
7 Squat Clean to Thrusters, 115#
50’ Sled Push heavy but sprint
Bike for Cals in remaining time

Felt great today. 

A. 215/225/235 Prd my power snatch lol. 

C1. Done - last few reps on the third set were rough
C2. 15 unbroken on all sets. 
Rested 1:30 on both rest periods 

AMRAPs:
1 - 12cals
2 - 6cals
3 - 12cals
4 - 6cals 

Tuesday

Tuesday- MAP 3/3
3 min @ 90%
5 Cal Bike
10 Hang Power Snatch, 95#
Rest 3 min
3 min @ 90%
12 Thrusters, 95#
1 Rope Climb
Rest 3 min
3 min @ 90%
10 Hang Power Cleans, 135#
10 Bar-Facing Burpees
Rest 3 min
3 min @ 90%
5 CTB Pull-Ups
10 Ring Push Ups
15 Wallball, 20#
Rest 3 min
3 min @ 90%
Row 150m
10 HSPU’s kipping
Rest 8 min
REPEAT ALL

3/3+5

2+12/2+12

2/2+7

1+14WB/2+5c2b

2+74m/2+150m

Monday

30 min clock, start a new set every 6 minutes
A1. Back Squat @ 40X1, 5 x 4
A2. Wtd Pull-Up Cluster, 5 x 5.5, 10 sec b/w 5’s
A3. Behind the Neck Press @ 20X2, 5 x 8
+
Bike 1 min
Rest 30 sec
Row 1 min
Rest 30 sec
X 10
**each piece should increase in speed, don’t end with a sprint though, just end with faster pace

A1. 365#
A2. 18# - Rested more than 10sec between. 
A3. 105#

Started bike around 42rpm and finished around 67rpm.
Row started around 2:06/500m finished around 1:42/500m

Sunday

Sunday- Gym Warm Up + Z1 recovery work
3 sets not for time:
2 Legless Rope Climbs
12 Ring Dips
10 Burpees to 8” target
+
40 min @ easy pace
Row 60 Cals
Run 400m
100m Reverse Sled Drag, light/moderate load
100m Forward Sled Drag, light/moderate load
50’ HS Walk
2 Turkish Get Ups/arm, 53#

Skipped. Spent time with family. 

Saturday

Saturday- Barbell Cycling + AnLP1 + Z1 recovery
A. Squat Snatch, 3 x 12 TnG, start @ 115 and build off feel, rest as needed
+
20 sec Max Effort Sled Push, heavy but sprint, rest 3:10 x 4 sets
Rest 5-6 min
25 sec Max Effort Bike Sprint, rest 3:05
+
10 min Bike @ easy pace cool down (important)


A. 115/125/135

Sprints - Done. The bike was the worst. Quads were destroyed. 

10min bike - done 

Friday

W2
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3
3 sets not for time:
10-12 Toes to Bar
10-12 Kipping HSPU’s
45 Double Unders
+
A. Snatch Cluster, 3 x 3.3, rest 10 sec + 2 min
+
12 min EMOM
1st- 6 Steps Front Rack Lunges + 2 Front Squats, 205#
2nd- 10-12 CTB Pull-Ups **note reps completed
Rest 4 min
3 sets @ high consistent effort, mix and match order each set
Row 30 Cals
20 Wallballs, 30#
6 Muscle Ups
15 Power Snatch, 75#
10 Burpee Box Jumps, 24”
Rest 3 min b/w sets


Warm up - done

A. 185/185/205

EMOM - Done 12reps on all 

Forgot to record the 3 sets.  I think I was around 8min on all. 

Wednesday

This week was off some. The gym was busy and couldn't get in my own work until after class so ended up doing a partner workout with 12 days of Christmas wod and then tried to get my stuff in from Tuesday but only got 1 round. 


1+12
2+15DUs
4
3+119m
3+2 burpees



Tuesday- MAP 3/3
3 min @ 90%
5 HSPU’s
10 Russian KBS, 70#
15 Box Jumps, 24”
Rest 3 min
3 min @ 90%
5 CTB Pull-Ups
10 Wallballs, 20#
25 Double Unders
Rest 3 min
3 min @ 90%
7 Ring Push Ups
7 Hang Power Cleans, 135#
Rest 3 min
3 min @ 90%
7 Toes to Bar
150m Row
Rest 3 min
3 min @ 90%
7 Burpees over Bar
7 Thrusters, 75#
Rest 8 min
REPEAT ALL

Tuesday

Tuesday - Wasn't able to get a workout in. Put our puppy in training and took up some time this week. Next week I should be good. 

Monday

Monday- Squat/Pull/Push CP + Cyclical MAP 1/1
30 min clock, start a new set every 6 minutes
A1. Back Squat @ 40X1, 5 x 5
A2. Wtd Pull-Up Cluster, 5 x 5.5.5, 10 sec b/w 5’s
A3. Behind the Neck Press @ 20X2, 5 x 10
+
Bike 1 min
Rest 30 sec
Row 1 min
Rest 30 sec
X 8
**each piece should increase in speed

This was hard. Had to scale back the reps on round 3. 

A1. 365/375/375/375/375

A2. 35/25/18/18/18

A3. 95# on all 

Bike - started at 60rpm/63/65/67/70/72/74/77

Row - 2:02 down to 1:38

Saturday

Saturday- Barbell Cycling + AnLE1 + Z1 recovery
A. Squat Clean, 3 x 10 TnG, start @ 145 and build off feel, rest as needed
+
4 sets **start new set every 8 minutes
7 Burpees AFAP
7 KB Swings, 80-90#
35 Sec Bike Max EFFORT
+
10 min Bike @ easy pace cool down (important)

A. 145/155/165

2:12/2:15/2:13/2:13
Heaviest KB I have is 70#

Bike - Done

Friday

W1
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3
3 sets not for time:
10-12 Toes to Bar
10-12 Kipping HSPU’s
40 Double Unders
+
A. Snatch Cluster, 3 x 2.2.2, rest 10 sec + 2 min **2 TnG, rest 10 sec, 2 TnG, 10 sec, 2 TnG, 2 min
+
12 min EMOM
1st- 8 Steps Front Rack Lunges, 205#
2nd- 4-5 Unbroken Muscle Ups
Rest 4 min
3 sets @ high consistent effort, mix and match order each set
Row 40 Cals
30 Wallballs, 20#
20 CTB Pull-Ups
10 Bar-Facing Burpees
Rest 3 min b/w sets

Warm up - done

A. 185/205/215

EMOM - Done. Surprised I finished it. 

6:55/6:44/6:24

First set was kinda rough and then I seemed to recover and feel better. Was kinda tough to get consistent times.  

Wednesday

Wednesday
Row 500m @ 2k pace, rest 50 sec x 5
+
4 sets of 12 Power Clean to OH for load, rest 3-4 min **don’t go too heavy, focus on efficiency and technique
+
3 sets for time:
12 Unbroken Toes to Bar
5 Unbroken Muscle Ups
15 Cal Bike
25 Unbroken Wallball, 20#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min

Row - Done @ 1:42/500m 

3 sets:
2:40
2:50 - no repped on last WB 
2:42
- Muscles ups were tough after the T2B. Hips and core weren't working. 

Did a workout with the team so skipped the 1 mile run. 

25min AMRAP 
100 cal AB 
50 Thrusters 95/115/135/155
Team of 3 split evenly. 

Tuesday

Tuesday
A. Power Clean + Front Squat + Jerk + Squat Clean + Jerk, build to a tough complex **drop first jerk from the top
B. Back Squat w/ chains @ 30X1, build to a tough double
C. Deadlift @ 62.5%, 20, 10, 10, rest 2-3 min
D1. Push Press @ 20X2, 4 x 3 reps, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run

A. 295# 
Shoulder is feeling good
B. 365#
C. Done with 315#

D1&2 done

run done

Monday

Monday
A. Reverse Sled Drag, 4 x 45 sec, rest 90 sec **135# on top
B. Sled Drag, 4 x 45 sec, rest 90 sec **135# on top
+
10 min @ 80%
3 x 30 Double Unders
9 Power Snatch, 95#
3 Bar-Muscle Ups
Rest 5 min
10 min @ 80%
Row 21 Cals
12 Toes to Bar
15 Double KB Front Squats, 53#
Rest 5 min
10 min @ 80%
20 Bar-Facing Burpees
20 Box Jumps, 24” step down
20 Pull-Ups

A. Done
B. Done 

3+9snatch
2+4front squats
2+6burpees

Saturday PM

Sunday
A. Squat Clean @ 225#- 30 reps for time:
B1. Front Squat @ 50X1, 5, 4, 3 reps, rest 90 sec
B2. Strict Pull Ups @ 20X1, 6, 5, 4 reps, rest 90 sec **Add weight
B3. Strict Ring Dips @ 30X1, 6, 5, 4 reps, rest 90 sec **add weight
+
20 min easy run

A. 6:02
B1. 225/275/315
B2. Done with 35#
B3. Done with 35#

run done

Saturday

Saturday- Sled Sprint + Threshold Mixed
A. Heavy Sled Sprint (harness around waist if possible), 4 x 12 sec MAX EFFORT, rest 1:48 (heavy but still able to sprint)
+
5 min @ 80%
400m Run
21 KB Swings, 53#
12 HSPU’s
Rest 5 min
5 min @ 80%
21 Cal Bike
15 Thrusters, 95#
12 Pull-Ups
Rest 5 min
5 min @ 80%
Row 25 Cals
50 Double Unders
Rest 8 min
Repeat ALL


A. Done with 90#

1+200m/1+300m
2+3thrusters/3+10cals
2+20cals/3+25DUs

Friday

W4
Friday- Snatch Int + Pulls + Aerobic ME work
A. Power Snatch, build to a 1RM  in 15 min
B. Snatch Grip RDL @ 31X1, 3 x 3 reps, rest 2 min **use straps **90% of last week(deload)
+
For time:
100 Cal Row
75 Power Snatch, 75#
50 Wallball, 20#
25 Burpee Box Jumps, 24”


A. 225# - just missed 235#
B. 225/245/255

17:02
Thought this would be easier than it was but it kinda sucked. 

Wednesday

Wednesday
Row 500m @ 2k pace, rest 60 sec x 5
+
4 sets of 12 Power Clean to OH for load, rest 3-4 min **don’t go too heavy, focus on efficiency and technique
+
3 sets for time:
5 Unbroken Muscle Ups
5 Thrusters, 205# TnG
10 Cal Bike
15 Overhead Squats, 95#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min

Row -Done @ 1:43/500m 

PC: I did 1 set at 135# and thought my shoulder was gonna fall off so I skipped the rest. 

3sets:
2:14
2:04
2:14

Mile - 7:27 - Felt easy after doing the other stuff. 

Went home after this and compexed and cupped my shoulder. I hopefully it gets better. Oddly though it didn't bother me on the muscle ups or thrusters. Maybe b/c I didn't have time to think about it. 

Tuesday

Tuesday
A. Power Clean + Front Squat + Jerk + Front Squat, build to a tough complex
B. Back Squat @ 33X1, build to a tough triple
C. Deadlift @ 60%, 20, 10, 10, rest 2-3 min
D1. Push Press @ 20X2, 4 x 4 reps, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run

A. worked up to 295# - Didn't have a ton of time to workout this day so I rushed my warm up and tweaked my right shoulder on this. didn't feel it until the next day. 

B. 365#
C. Done
D1. Done @ 185#
D2. Done - trying to not kip on these but got tough in the last few rounds

Run Done 

Monday

Monday
A. Reverse Sled Drag, 4 x 45 sec, rest 90 sec **moderate load, consistent steady walking pace
B. Sled Drag, 4 x 45 sec, rest 90 sec **moderate load, consistent steady walking pace
+
36 min EMOM
1st- 15 Wallball, 30# + easy bike
2nd- 12 Toes to Bar + easy bike
3rd- 12 Burpees + easy bike
4rd- 10 Box jumps, 30” + easy bike

A. Done with 115# + sled
B. Done with 115# + sled

EMOM - Done
This sucked. About round 5 I stopped getting on the bike and just rested. Also only did 10 WBs on a few rounds

Sunday

Sunday
A. Squat Clean, 3/min TnG for 6 min @ 70%
B1. Front Squat @ 50X1, 3 x 5 reps, rest 90 sec
B2. Strict Pull Ups @ 20X1, 3 x 4 reps, rest 90 sec **Add weight
B3. Strict Ring Dips @ 30X1, 3 x 4 reps, rest 90 sec **add weight
+
20 min easy run

Skipped but was able to get a 30min run in 

Saturday

Saturday- Sled Sprint + Threshold Mixed
A. Heavy Sled Sprint (harness around waist if possible), 4 x 12 sec MAX EFFORT, rest 1:48 (heavy but still able to sprint)
+
5 min @ 80%
55 Double Unders
20 Pull-Ups
Rest 5 min
5 min @ 80%
Bike 15 Cals
15 HSPU’s- kipping
Rest 5 min
5 min @ 80%
Row 20 Cals
12 Burpees over Rower
Rest 8 min
Repeat ALL

A. It was raining and 50 degrees out so skipped this. 

1+45DUs/2+8PU 

1+10HSPU/2+10Cals

1+10Burpees/2+10cals

Friday

W3
Friday- Snatch Int + Pulls + Aerobic ME work
A. Snatch Pull + Power Snatch, build to tough complex in 15 min
B. Snatch Grip RDL @ 31X1, 3 x 4 reps, rest 2 min **use straps
+
2 sets
Row 1000m @ 5k pace
15 Power Snatch, 75#
Rest 60 sec
Bike 50 Cals @ little slower than 10 min pace
15 Thrusters, 75#
Rest 60 sec

A. worked up to 215#
B. 225/245/275

2sets:
Done took about 40min

Wednesday

Wednesday
Row 500m @ 2k pace, rest 60 sec x 4
+
4 sets of 12 Power Snatch for load, rest 3-4 min
+
3 sets for time:
17 Toes to Bar
5 Squat Cleans, 205# TnG
10 Cal Bike
20 Wallball, 20#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min

Row - Done @ 1:43/500m

Snatch - Worked up to 185# but failed at rep 9. 

3 sets:

2:09/2:11/2:15 - That killed!! 

1 mile - 7:45

Tuesday

Tuesday
A. Clean Pull + Power Clean + Front Squat + Jerk, build to a tough complex
B. Front Squat @ 33X1, build to a tough triple
C. Deadlift @ 55%, 20, 10, 10, rest 2-3 min
D1. Single Arm DB Push Press @ 20X2, 4 x 6-10/arm, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run


A. Worked up to 275#
B. Wrked up to 295# and almost blacked out 
C. Done @ 275#

D1. Done with 60# DB. The gym doesn't have any DBs from 60# to 90#. They have a set of 100# and a set of 60# but no 70-90#. 
D2. Done 

Run done

Monday

Monday
A. Reverse Sled Drag, 4 x 60 sec, rest 90 sec **moderate load, consistent steady walking pace
B. Sled Drag, 4 x 60 sec, rest 90 sec **moderate load, consistent steady walking pace
+
36 min EMOM
1st- 15 DB Thrusters, 25#/H + easy bike
2nd- 12 Alt DB Snatch, 75# + easy bike
3rd- 30 Double Unders + easy bike
4rd- 10 Burpees + easy bike

A. Done with 90#

B. Done with 90#

EMOM - Done 

Saturday PM

Sunday
A. Squat Clean, 2/min TnG for 6 min @ 70%
B1. Front Squat @ 50X1, 3 x 7 reps, rest 90 sec
B2. Strict Pull Ups @ 20X1, 3 x 5 reps, rest 90 sec **Add weight
B3. Strict Ring Dips @ 30X1, 3 x 5 reps, rest 90 sec **add weight
+
20 min easy run

A. 245# 

B1. 225/245/245
B2. Done @35#
B3. Done @35#

Saturday

Saturday- Sled Sprint + Threshold Mixed
A. Heavy Sled Sprint (harness around waist if possible), 4 x 10 sec MAX EFFORT, rest 1:50 (heavy but still able to sprint)
+
4 min @ 80%
Row 200m
15 Wallball, 30#
10 Toes to Bar
Rest 4 min
4 min @ 80%
Bike 10 Cals
10 Power Clean to OH, 95#
10 GH Sit Ups
Rest 4 min
4 min @ 80%
3 x 25 Unbroken Double Unders
7 Burpee Box Jumps, 24”
7 Russian KB Swings, 70#
Rest 8 min
Repeat ALL
***as soon as you finish each 4 min of work, start your 4 min of rest with a 400m run around 2 minute pace **goal is more rounds and reps second time through (start conservative, this will suck)

A. Done 90# + Seld 
B. Done 90# + sled

1+11/1+6 t2b
1+12/1+1GH sit up 
1+50DUs/1+5Burpees 
I went very conservative on this and it still sucked. 

Friday

Friday- Snatch Int + Pulls + Aerobic ME work
A. 2 Snatch Pulls + Power Snatch, build to tough complex in 15 min
B. Snatch Grip RDL @ 31X1, 3 x 5 reps, rest 2 min **use straps
+
2 sets
Row 1000m @ 5k pace
10 Double DB RDL’s @ 3030 tempo (55-75#/H)
Rest 60 sec
Bike 50 Cals @ little slower than 10 min pace
10 Front Squats @ 3030 tempo
Rest 60 sec


A. 205#
B. 205/225/245

2 sets - Done
Used 60# DBs for front squats and RDLs

Tuesday

Tuesday
A. Squat Clean & Jerk, build to a tough double, drop from the top
B. Overhead Squat @ 33X1, build to a tough triple
C. Deadlift @ 50%, 20, 10, 10, rest 2-3 min
D1. Single Arm DB Push Press @ 20X2, 4 x 8-10/arm, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run

A. 295#
B. 275#
C. Done @ 245#

D1. Done @ 50#
D2. Done 

Run - Done

Monday

Monday
A. Reverse Sled Drag, 4 x 60 sec, rest 90 sec **moderate load, consistent steady walking pace
B. Sled Drag, 4 x 60 sec, rest 90 sec **moderate load, consistent steady walking pace
+
36 min EMOM
1st- 15 Wallball + easy bike
2nd- 12 Power Snatch, 75# + easy bike
3rd- 7 Burpees on to plate + easy bike
4rd- 3 Wall Walks + easy bike

A. Done @ 90# + sled 
B. Done 

EMOM - Done 

Wednesday

Wednesday
A. Deadlift, build to 1RM **doesn’t have to be perfect but don’t be stupid
+
“Karen”
150 Wallballs 20#, for time

A. 500#

B. 6:02 - got 72 UB on the first set 

Tuesday

Tuesday
1-2-3-4-5-6-7-8-9-10 Unbroken CTB Pull-Ups for time **each set must be unbroken appropriate #
Rest as needed
For time:
10 Thrusters, 135#
10 Bar-Facing Burpees
10 Thrusters, 115#
10 Lateral Burpees over Bar
10 Thrusters, 95#
10 Burpees
**set up 3 different bars- goal is sub 3 minutes
For time:
Row 250m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 250m


1. 2:41
2. 2:47
3. 4:05 

Terrible!!! 

Monday

Monday
A. Clean & Jerk, build to 1RM
B. Back Squat @ 20X1, build to 1RM
+
Squat Clean, 30 reps for time @ 225# (all singles)
+
10 min Bike cool down

A. 325# - I was hoping to hit 335
B. 445#
C. 6:15ish- I forgot to write the time down. 

10 min AD done

Saturday

AM:
Dynamic Run Warm Up- 15-20 min
+
Run 2 x 200m @ goal mile pace, rest 1 min
Rest 2 m
Run 400m @ goal mile pace
Rest 3-4 min
Run 1 mile for time
+
5 min walk cool down
+
Rest as needed (preferably 30 min or more)
50 Strict HSPU’s for time:


PM:
30 Muscle Ups for time:
+
Jackie
Row 1000m
50 Thrusters, 45#
30 Pull Ups


1 mile - 7:01 Good PR. Didnt think I would PR. 

50 SHSPU - 4:31

30 MUs - 5:42 - I've noticed that I tend to over kip on the MU and get fatigued quicker. Have been trying to control the back swing more and keep my fatigue down. 
Jackie - 6:12 
https://www.youtube.com/watch?v=r2s6w87_v3w

Friday

W7
Friday
A. Squat Snatch, 1/min start @ 175#, increase 10#/min **once you get to 255#, start going on the 90 sec mark and increasing more or less off feel instead of 10#’s, go to a 1RM, you can take more than 1 attempt
B. Front Squat @ 20X1, build to 1RM
C. Squat Snatch @ 75% 1RM, 30 reps for time:
+
3 min AMRAP Toes to Bar
+
90 sec AMRAP Pistols Alternating

A. 255# Snatch felt heavy
B. 400# - Tried 405# and missed it. 
C. 6:04
D. 54 - Hips got really fatigued 
E. 51 

Friday

W7
Friday
A. Squat Snatch, 1/min start @ 175#, increase 10#/min **once you get to 255#, start going on the 90 sec mark and increasing more or less off feel instead of 10#’s, go to a 1RM, you can take more than 1 attempt
B. Front Squat @ 20X1, build to 1RM
C. Squat Snatch @ 75% 1RM, 30 reps for time:
+
3 min AMRAP Toes to Bar
+
90 sec AMRAP Pistols Alternating

A. 255# Snatch felt heavy
B. 400# - Tried 405# and missed it. 
C. 6:04
D. 54. 
E. 51 

Wednesday

Wednesday
A. Front Squat w/ Chains @ 75% + Chains, 1/45 sec for 12 reps
B. Power Snatch, 5/min for 10 min **start @ 115# and build off feel but stay smooth and efficient
+
3 rounds
Row 1000m @ 5k pace
Rest 30 sec
10 Double KB Goblet Squats @ 3030 tempo, 35#/H
Rest 2 min
+
Standing Overhead Tricep Extensions, 3 x 20, rest as needed

A. Done @ 275# 
B. Done - stayed at 115# 

3 rounds 
5:14/5:05/5:04

Tuesday

Tuesday
10 min @ 80%
30 Wallballs, 20#
30 Pull-Ups
30 Box Jumps, 24”
Rest 5 min
10 min @ 80%
Bike 30 Cals
30 Burpees
Rest 5 min
10 min @ 80%
75 Double Unders
10 Power Clean to OH, 95#

2rds + 5BJ 

1rd + 29Burpees

3rds + 2PC 

Monday

Monday
A. Power Clean, 1/min, start @ 205 and add 10#/min as high as possible**no fails
+
12 min EMOM
1st- 3 Squat Cleans, 205# + 4 Box Jumps, 36”
2nd- 15 GH Sit Ups
+
15 min EMOM
1st- 15 Power Snatch, 75#
2nd- 45 Double Unders
3rd- 15 Thrusters, 75#

A. Done - Worked up to 295#

12min EMOM - Done
15min EMOM - Done - A little tough. 

Sunday

Sunday
Row 175m @ 100% effort, rest 4:1
+
12 min EMOM
1st- 1 Strict Muscle Up + 5 Muscle Ups + 5 Ring Dips (if you start failing the strict, that’s fine just skip it)
2nd- 35 Double Unders
+
Bike 3 x 15 Cals Max Effort, rest 3:1

Row - Done

EMOM - did 1 round and couldnt repeat. Ended up doing 2 wtd MUs/min for 6 sets 

Bike - Done 20sec/22sec/29sec

Saturday

Saturday
Dynamic Run Warm Up- 15-20 min
+
Run 800m @ aerobic pace
+
20 min EMOM
1st- 10 Toes to Bar + Bike easy
2nd- 10 Burpees + Bike easy
3rd- 10 KB Swings, 70# + Bike easy
4th- 10 Box Jumps, 24” + Bike easy
+
Run 800m @ aerobic pace

800 - Done

EMOM - Done 

800 - Done

Friday

Friday
A. Squat Snatch, 1/min start @ 175#, increase 10#/min
B. Front Squat @ 30X1, build to tough double, then -15-20% for 2 x 3 reps
C. Deadlift, 1 rep @ 425/30 sec for 6 reps
D. Strict HSPU’s- 5/30 sec for 10 sets
E. 1 Legless Rope Climb/90 sec for 8 reps

A. Done worked up to 265# - Tried 275# and just barely missed it. 
B. Done. Worked up to 325#. 2x3 at 295#
C. Done
D. Done - tough but did it 
E. Thought these were L-sit so only got 2 rounds L-sit

Wednesday

Wednesday
A. Front Squat w/ Chains @ 70% + Chains, 2/min for 10 min
B. Power Clean to OH, 5/min for 10 min **start @ 135# and build off feel but stay smooth and efficient
+
3 rounds for time:
100’ Heavy Forward Sled Drag, heavy grinding weight, not sprinting
50’ HS Walk
10 Double KB Front Squats, 70#/H
1 Legless Rope Climb
+
Standing Overhead Tricep Extensions, 3 x 20, rest as needed

A. Done @ 275#
B. Done 135 for 5min/145 for 2min/155 for 3min

C. 11:28

D. Done

Tuesday

Tuesday
10 min @ 80%
Run 200m
4 Burpees
6 KB Swings, 70#
8 Wallball, 20#
Rest 5 min
10 min @ 80%
Bike 25 Cals
4 Muscle Ups
8 Kipping HSPU’s, 5” deficit
16 DB Snatch, 75#
Rest 5 min
10 min @ 80%
2 x 45 Unbroken Double Unders
12 CTB Pull-Ups
12 Overhead Squats, 95#

4rds
3rds
2rds + 45DUs

Monday

Monday
A. Power Clean, tough double TnG for the day **no fails
B. Squat Clean, 1/45 sec for 15 reps @ 80-90% of A
+
12 min EMOM
1st- 5 Squat Cleans, 185# + 4 Box Jumps, 36”
2nd- 15 GH Sit Ups
+
15 min EMOM
1st- 15 Power Snatch, 75#
2nd- 45 Double Unders
3rd- 15 Thrusters, 75#

Mondays have been a struggle for my recently. Need to get more sleep I think 

A. 245# 
B. 225#

EMOM12 done 
EMOM 15 - skipped 

Sunday

Sunday
18 Minute AMRAP:
40ft Front Rack Walking Lunges, 95#
48 Double Unders
8 Box Jumps, 30”
+
12 min EMOM
1st- 2 Strict CTB + 10 CTB Pull-Ups Unbroken
2nd- 6-8 Strict HSPU’s unbroken- 2” deficit
+
Bike 3 x 15 Cals Max Effort, rest 3:1

TFG - 9+30 

EMOM - Done 

Bike-Done 19sec for all sets 

Saturday

Saturday
Dynamic Run Warm Up- 15-20 min
+
For Time:
250 Row
15 American Kettlebell swings
25 Burpees
15 American Kettlebell swings
250 Row
+
Run 800m @ aerobic pace
+
(2-3 min rest)
+
Run 800m @ aerobic pace

TFG - 4:05 

Thought it would be better

Runs - done

Friday

W5
Friday
For Time:
30 Push Press, 115#
30 Chest to Bar Pull Ups
30 Hang Squat Cleans, 115#
30 Chest to Bar Pull Ups
30 Overhead Squats, 115#
*10 minute time cap
**Unbroken on PP, break CTB into 12,10, 8 or 3 x 10, HSC I would try to hang on and just breath at the top, not at the bottom- save your grip, break when you need to.  Second set of CTB, fight for bigger sets, maybe 12/10/8 again or if you feel really good go 17-20/13-10.  Unbroken on last set of squats
+
A. Power Snatch + Squat Snatch , tough complex, then -10% for 4-5 singles on just squat snatch
B. Front Squat @ 30X1, build to tough triple, then -15-20% for 2 x 3 reps
C. Deadlift, 1 rep @ 425/35 sec for 6 reps
D. Strict HSPU’s- 5/35 sec for 10 sets
E. 1 Legless Rope Climb/90 sec for 8 reps

TFG - 7:45 

I was destroyed by this. I couldn't function for at least an hour afterwards. 

I went UB on Push Press 

3x10 C2B

19/9/3 Hang cleans - Which hurt bad

16/14 C3B

10/1+fail/9/7/3 - Died on the OHS

A. 225# - 205#

B. 325# - 295#

C. Done

D. Done

E. Skipped 

Wednesday

Tuesday
10 min @ 80%
Run 200m
12 Deadlifts, 155#
9 Hang Power Cleans, 155#
6 Shoulder to OH, 155#
Rest 5 min
10 min @ 80%
Bike 25 Cals
4 Muscle Ups
8 Kipping HSPU’s, 5” deficit
Rest 5 min
10 min @ 80%
3 x 25 Unbroken Double Unders
15 Double KB Thrusters, 53#/H
10 CTB Pull-Ups

Did Tuesdays on Wednesday

3rds 
2rds + 4MUs
2rds + 50 DUs

Tuesday

Monday
A. Power Clean, tough single for the day **no fails
B. Squat Clean, 1/45 sec for 15 reps @ 75-90% of A
+
12 min EMOM
1st- 5 Thrusters, 185# + 3 Box Jumps, 36”
2nd- 12 Toes to Bar
+
15 min EMOM
1st- 12 Alt DB Snatch, 75#
2nd- 45 Double Unders
3rd- 15 Wallball, 30#

Did Mondays on Tuesday 

A. 285#
B. Done @ 225/245

EMOM 12 
Done 

EMOM 15
Got through 1 round and then couldn't finish it. Still wasn't feeling good from Monday 

Monday

Monday

Was feeling good Monday. Only did some power cleans and tech work. 

Sunday

Sunday
Row 250m for time **go all out but focus on leg drive not arm pull
Rest 2 min
21 Muscle Ups for time (start w/ 3’s, 4 at absolute most)
+
Row 200m @ 1:40/500m, rest 20 sec x 8
+
12 min EMOM
1st- 2 Strict CTB + 10 CTB Pull-Ups Unbroken
2nd- 6-8 Strict HSPU’s unbroken- 2” deficit
+
Bike 3 x 15 Cals Max Effort, rest 3:1

Time: 3:18

Skipped the rest. Didnt have time.

Saturday

Saturday
Dynamic Run Warm Up- 15-20 min
+
For Time:
25 Deadlift
50 Alternating Pistols
75 Wall Ball
50 Double Unders
25 Handstand Push Ups
*16 minute time cap
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
Run 800m @ aerobic pace

Time: 7:42

Runs - Done - 2:00/2:08/2:05/2:00

800m - Skipped

Friday

W4
Friday
9-7-5-3-1 (135, 165, 195, 225, 255#)
Squat Clean Thruster
*8 minute time cap
A. Hang Power Snatch , tough single, then -10% for 4-5 singles
B. Front Squat @ 30X1, build to tough single, then -15-20% for 2 x 3 reps
C. Deadlift, 1 rep @ 425/45 sec for 6 reps
D. Strict HSPU’s- 5/35 sec for 10 sets (skip this, just leaving it in here so I remember to get back to it next week
E. 1 L-sit Rope Climb/90 sec for 8 reps

Cluster - 5:02

A. 225# and 205#
B. 355# and 285/305
C.Done
D. L-Sit - Done, but only got half way

Tuesday

Tuesday

10 min @ 80%

Row 250m

25 Wallball, 20#

5 Muscle Ups

Rest 5 min

10 min @ 80%

Bike 25 Cals

10 Power Cleans, 185# (singles)

10 Kipping HSPU’s, 5” deficit

Rest 5 min

10 min @ 80%

3 x 25 Unbroken Double Unders

15 Double KB Thrusters, 53#/H

10 CTB Pull-Ups

Did the fitest games qualifier today. 

250m row 

Rest 2min

21 MUs for time

40sec 

3:56 - feel like I should be better at muscle ups but also had the wrong strategy. 

Only had time for 2 rds 

2+126m

3+1PHSPU

Wednesday

Wednesday
A. Front Squat w/ Chains @ 60% + Chains, 3/min for 10 min
B. Power Clean to OH, 3 x 15 reps TnG, rest 2 min  **start w/ 115# and build off feel but keep it smooth and efficient
+
3 rounds for time:
50’ Heavy Sled Drag, heavy grinding weight, not sprinting
50’ HS Walk
15 Double KB Front Squats, 53#/H
+
Standing Overhead Tricep Extensions, 3 x 20, rest as needed

A. 235# 
B. All done @135# - slowed down on these and they felt much better

3rds
11:00 

Tricep ext. - skipped. I will add to Friday or today. 

Monday
A. Hang Squat Clean, tough single for the day **no fails
B. Squat Clean, 1/45 sec for 15 reps @ 75-90% of A
+
12 min EMOM
1st- 4 Steps Front Rack Lunges + 5 Front Squats, 165#
2nd- 12 Toes to Bar
+
15 min EMOM
1st- 12 Power Snatch, 95#
2nd- 45 Double Unders
3rd- 7 Burpee Box Jump Overs, 24”

A. 295#

B. 5 @ 235# 3 @ 255# 7 @ 275#

EMOM 12 - done. Didn't know but I set the clock on the wrong setting. Ended up doing the first 8min every 45sec. 

EMOM 15 - Done 

Sunday

Sunday
Row 200m @ 1:40/500m, rest 20 sec x 8
+
14 min EMOM
1st- 12 CTB Pull-Ups Unbroken
2nd- 12 Strict HSPU’s unbroken
+
Bike 5 x 15 Cals Max Effort, rest 4:1

Row - Done

EMOM - Done
Only got 11 reps on HSPU around the 4th round and on. 

Bike - Done

Saturday

Saturday
Dynamic Run Warm Up- 15-20 min
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
3 rounds for time:
20 Burpees
30 Cal Bike
Rest 3 min
For time @ aerobic effort
27-21-15-9
Wallball, 30#
Toes to Bar
+
(3-4 min rest)
+
Run 800m @ aerobic pace

400's - Done. 1:45/1:46/1:42/1:50

10:17 - tried to push hard on this. The bike slowed me down a lot. Burpees took about a minute each round. 
15:00 

800 -Done 

Friday

W3
Friday
A. Squat Snatch , tough single, then -10% for 4-5 singles
B. Back Squat @ 30X1, build to tough single, then -15-20% for 2 x 3 reps
C. Deadlift, 4 x 1.1, rest 10 sec b/w reps + 2-3 min **first set @ 425# and try to build
D. Strict HSPU’s- 5/40 sec for 10 sets
E. 1 L-sit Rope Climb/90 sec for 10 min.

A. 255# - I let my ego get the best of me on this and tried to go for a pr and it wasn't their. Had a lot of fails. Dropped to 225# and couldn't hit it at all. Finished my last sets at 185#. 

B. 425# and 365#

C. 445#/455#/465#/465# failed last rep

D. Done

E. Done I did every 2min b/c don't think I could finish if I did every 90sec. 

Wednesday

Wednesday
A. Front Squat w/ Chains @ 55% + Chains, 3/min for 10 min
B. Power Clean to OH, 7, 9, 12, 7 reps TnG, rest 2 min  **build off feel but keep it smooth and efficient
+
3 rounds for time:
50’ Double KB Overhead Carry, 53-70# KB’s, first set should be unbroken
50’ HS Walk
50’ Double KB Front Rack Walking Lunges, 53#/H
+
Standing Overhead Tricep Extensions, 3 x 20, rest as needed

A. Done @ 235#

B. 135/155/155/155

C. 11:40 - HSPUs were tough

D. Done with 50#

Tuesday

Tuesday
10 min @ 80%
Row 250m
20 Overhead Squats, 95#
10 Bar-Muscle Ups
Rest 5 min
10 min @ 80%
Bike 25 Cals
15 Deadlifts, 225#
15 Kipping HSPU’s, 3” deficit
Rest 5 min
10 min @ 80%
3 x 25 Unbroken Double Unders
15 Hang Squat Cleans, 95#
10 CTB Pull-Ups

2+10 OHS

2+13 HSPUs

2+15 C2B - Did 15 C2B not 10

Monday

Monday
A. Power Clean + Squat Clean, tough complex
B. Squat Clean, 1/45 sec for 15 reps @ 75-90% of A
+
12 min EMOM
1st- 8 Steps Front Rack Lunges + 4 Front Squats, 185#
2nd- 12 Toes to Bar
+
15 min EMOM
1st- 10 Power Snatch, 95#
2nd- 45 Double Unders
3rd- 10 Bar-Facing Burpees

A. 315# power clean PR
B. 235 for 5 reps/255 for 3 reps/275 for the remaining time

EMOM 12 - Only got 4 rounds and had to rest a min between rds 3&4

EMOM 15 - done 

https://www.youtube.com/watch?v=Cn2uQDQx814

Saturday & Sunday

Missed Saturday and Sunday

Was out of town and when I was in town I had to work.

Friday

Friday
A. Low Hang Snatch (below knee), tough single, then -10% for 4-5 singles
B. Back Squat @ 30X1, build to tough double, then -10-15% for 2 x 3 reps
C. Deadlift, 3 x 1.1.1, rest 10 sec b/w reps + 2-3 min **first set @ 400# and try to build
D. Strict HSPU’s- 5/50 sec for 10 sets
E. 1 L-sit Rope Climb/2 min for 10 min

A. 255# jumped to 275# and almost had it! ugh so close!
https://www.youtube.com/watch?v=UP6io4KL-xA

B. 405# - 365# @ 2x3 
C. 405/425/445
D. done - I switched between 6 and 5 reps. 
E. done

https://youtu.be/ImAVe2JA26w

Wednesday

Wednesday
A. Front Squat w/ Chains @ 50% + Chains, 3/min for 10 min
B. Power Clean to OH, 3 x 10 TnG, rest 2 min start @ 135# and build off feel but keep it smooth and efficient
+
3 rounds for time:
75’ Front Rack Yoke Carry, heavy as possible, first set should be unbroken
50’ HS Walk
25 Double KB Front Squats, 35#/H
+
Standing Overhead Tricep Extensions, 3 x 20, rest as needed

A. Done @ 205#
B. All Done @ 135# - I'm not a fan of barbell cycling. 

Don't have a yoke so used a 45# bar. Loaded 275# for the carry. 
Handstand walk on the 2nd round got tough. I couldn't get 5' w/o dropping. 

Time: 13:12

Tricep extension - Done

Also started doing the strongfit tricep and bicep opener. 

Tuesday

Tuesday

A. 1 L-sit Rope Climb/min for 5 min


B. Bike 3 x 25 Cals, rest 1:1


10 min @ 80%
Row 250m
25 Wallball, 20#
5 Muscle Ups
Rest 5 min
10 min @ 80%
Bike 25 Cals
25 Russian KB Swings, 53#
5 Kipping HSPU’s, 6” deficit
Rest 5 min
10 min @ 80%
3 x 25 Unbroken Double Unders
15 Hang Squat Cleans, 95#
5 Bar-Muscle Ups


A. was only able to do 1 1/2 legless. Finished with kipping legless 

B. Sprinted on the first 25 cals and then died. 
33sec/1:05/1:25

2 rds + 25 WBs
3rds + 5cals
2rds + 4 MUs - Did squat cleans so dropped every time. Missed the "hang" part. 

Monday

Monday
A. Squat Clean + Hang Clean, tough complex
B. Squat Clean, 1/45 sec for 15 reps @ 75-90% of A
+
12 min EMOM
1st- 12 Steps Front Rack Lunges, 155#
2nd- 10 Toes to Bar
+
15 min EMOM
1st- 10 Power Snatch, 75#
2nd- 45 Double Unders
3rd- 7 Burpee Box Jumps, 24”

First good strength day in a long time. Legs have felt weak for awhile. Felt strong today. Probably the pizza I ate Sunday night. lol!

A. 305# - Clean felt good. Hang clean felt tough but legs were good. 

https://youtu.be/ImAVe2JA26w

B. 235- for 2rds. 255 for 2rds. 275 for the rest. Felt good today.

12min EMOM - Done 

15min EOM - Done 

Sunday

Sunday
Row 150m @ 1:40/500m, rest 15 sec x 8
+
14 min EMOM
1st- 8-10 CTB Pull-Ups Unbroken
2nd- 5-10 Strict HSPU’s unbroken
+
Bike 3 x 25 Cals, rest 1:1

Row - Done

EMOM - Done. reps all 10/10

Bike - Moved to Tuesday 

Saturday

Saturday
Dynamic Run Warm Up- 15-20 min
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
For time @ aerobic effort
27-21-15-9
Row for Cals
Burpees
Rest 3 min
For time @ aerobic effort
27-21-15-9
Bike Cals
Toes to Bar
+
(3-4 min rest)
+
Run 800m @ aerobic pace



1:49/1:50/1:49

11:58
14:08

800m - 4:00

Saturday

Saturday
Dynamic Run Warm Up- 15-20 min
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
For time @ aerobic effort
27-21-15-9
Row for Cals
Burpees
Rest 3 min
For time @ aerobic effort
27-21-15-9
Bike Cals
Toes to Bar
+
(3-4 min rest)
+
Run 800m @ aerobic pace



1:49/1:50/1:49

11:58
14:08

800m - 4:00

Friday

Friday
A. Hang Snatch, tough single, then -10% for 4-5 singles
B. Back Squat @ 30X1, build to tough triple, then -10% for 2 x 3 reps
C. Deadlift, 3 x 1.1.1.1, rest 10 sec b/w reps + 2-3 min **first set @ 80% and build
D. Strict HSPU’s- 5/min for 10 min
E. 1 L-sit Rope Climb/min for 5 min

Wasn't feeling good. Body felt beat up.

A. 235#

B. 215#

C. 380. Didn't build b/c didn't want to push it today. 

D. Done 

E. Moved to Tuesday 

Wednesday

Wednesday
A. Front Squat @ 20X1, build to 1RM
B. Front Squat @ 85%, 1 x max reps @ 20X1
+
For time:
21-15-9
Thrusters, 95#
Pull-Ups
**sub 2:30
Rest 10 min
For time:
15-10-5
Squat Clean, 135#
Ring Dips

A. 375# - Tried 405 twice got close once. 
B. 320# - 7 reps
C. 2:26 - :26sec pr 
https://www.youtube.com/watch?v=v_eJqswJlps
- Cool thing was that I was fatigued but still able to stand and talk a  minute afterwards. My rep counter even commented and said most people would be lying on the ground for 10min. 
D. 6:06 - felt like my heart was gonna burst out of my chest. Don't think my HR dropped my from fran. 

10min sool down AD 

Then I did some training with the team. Had about a 45min rest. 

20min AMRAP
5 rope climbs
15 thrusters axel bar 130#
25 C2B
15 OHS axel bar 130#
50 DUs 
I did most of the thrusters, OHS, DUs.  

Tuesday

Tuesday
A1. Press, build to 1RM
A2. Wtd Pull-Up, build to 1RM
B. Strict HSPU’s- 50 for time:
C. Strict Pull-Ups- 1 x max unbroken
+
10 min AMRAP
Box Jumps, 24” step down every rep
+
400m Sled Walk Drag w/ 45# on top

A1. 195# - failed 205# at the half way point
A2. 70# - BW 214#

B.6:01
C. 11

Box Jumps -176 them quads where on fire! 

Sled walk done! That felt kinda good but a little harder than I though.

Tuesday AM

Row 3 x 10 sec MAX EFFORT, rest 2 min
+
Row 1000m warm up- increase speed every 250m, last 250m should be at goal 2k pace
Rest 3-4 min
Row 2k for time:

1:19/1:19/1:17

Sunday - Rested

Felt beat up so rested 

Saturday

Saturday
For time:
21-18-15-12-9-6-3
Thrusters, 95#
Bar-Facing Burpees
**goal is 10 min

12:33 - I didn't go very fast. Felt slow off the ground 

https://www.youtube.com/watch?v=jDAfo_cWiwM

Then I did a team workout with the team. 

20min AMRAP Partner of 2
30 CAL AD split 15/15cal 
30 C&J 135#
30 Cal AD
30 C&J 155#
30 CAL AD
30 C&J 185#
30 CAL AD
AMRAP 30 C&J 185#

Shoulders are really sore from that. 

Friday

Friday-
A. Snatch- build to 1RM
B. Squat Snatch, 30 reps for time @ 70%
Rest as needed
C. 30 Muscle Ups for time:
D. 3 min AMRAP Toes to Bar

A. 235# - Failed 245# twice. Just felt heavy. Fridays are usually a little bit of a struggle. Felt like I got under the bar enough but shoulders couldn't hold the weight
B. 165# - 5:37
C. 6:11
D. 50 

Wednesday

Wednesday
A. Deadlift, build to 3RM TnG, perfect form
+
Seven rounds for time of:
7 Handstand Pushups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (70/52)
7 Pullups

A. 425#

39:40

Thursday

Did this to add in some aerobic work 

Run 5min out 
50sec rest
Run 5min back
50sec rest 
Run 4min out
40sec rest 
Run 4min back 
40sec rest 
Run 3min out 
30sec rest 
Run 3min back 
Run 2min out 
20 sec rest 
Run 2min back 
20sec rest 
Run 1min out
10sec rest 
Run 1min back 

Wednesday

Wednesday- Deadlift Endurance + Tester

A. Deadlift 12, 10, 8 reps, start @ 355 and build

+

3 rounds for time:

Bike 40 Cals

21 Chest to Bar Pull Ups

15 HSPU’s, 6” deficit

A. 355/375/395

3 rounds - 24:45

Goal was to not fail on reps and go consistent. I could go faster... I think lol!

Tuesday

Tuesday- Threshold Row + LP + UB Endurance Strict Gymnastics
3 sets
Row 3:30 min @ 2-5 sec Slower than 2k pace
Rest 1:45
Run 800m
Rest 1:45
+
1 set of 30 sec AMRAP Power Snatch w/ 50% 1RM
+
1 set of 30 sec AMRAP Double Unders
+
10 min EMOM
50% of your testing reps for Double Unders + Power Snatch
**Example- 30 sec amrap’s you got 14 Snatches and 50 Double Unders.
For 10 min, you’ll perform 25 Double Unders and 7 Snatches each minute


Row/Run done

PS - 12 
DUs - 50 

EMOM 
12PS and 25DUs 
I couldn't finish this. I rested a lot. 

It was a rough day though. I was tired when I got to the gym. 

Monday

Monday- Squat Int  + Oly Density + UB Density CP + SL Endurance
A. Back Squat, build to tough single in 12 min, then drop 20% for 3 x 3 (increase load if it feels good)
+
12 min EMOM
1st- 8 Shoulder to Overhead, 135# + 8 Toes to Bar
2nd- Bike 12 Cals
+
3 sets @ 97% effort
10 Power Clean to OH, 115#
12 Box Jumps, 24” rebound
15 KB Swings, 70#
10 Burpees
**sub 2 min every set
Rest 6 min b/w sets


A. 425# 

EMOM - Done 

3 sets 
2:03/1:53/1:50 
always a little slow on the first set. Need a set to get fast at the box jumps. 

Sunday

P.M.
3 rounds for time:
10 Muscle Ups
14 Overhead Squats, 135#
21 Cals Row

did this on Sunday. 

11:47 

Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
3 sets of:
6 x 40 sec Bike @ 6 min TT pace, rest 20 sec
Rest 1 min
6 x 40 sec Row @ 2k pace, rest 20 sec
Rest 3 min
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover


P.M.
3 rounds for time:
10 Muscle Ups
14 Overhead Squats, 135#
21 Cals Row
+
14 min EMOM
1st- 12 Burpees
2nd- Row 12 Cals

AM:

Bike done @ 68rpm

Row done @ 1:46/500m

Sled push done with 135#

didnt gete to the PM. 

Friday

Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, build to a tough triple, drop from the top
B. Front Squat @ 11X1, 4 x 2, rest 3 min
C1. Strict Ring Dips @ 20X1, 3 x 3 reps, rest 15 sec **add weight **note change in tempo
C2. Strict HSPU’s (6” deficit) @ 20X1, 3 x 3-5 unbroken, rest 15 sec
C3. Clapping Push Ups, 3 x AMRAP in 20 sec, rest 2 min
+
4 sets on a 3 min running clock
7 CTB Pull Ups
7 Toes to Bar
7 Thrusters, 135#
200m Run

A. 225/235f on 3rd rep
B. 315/335/355/365

C1. 70#
C2. 3 reps on all
C3. 10/9/8

4sets:
1:50/1:53/1:56/2:05

Wednesday

Wednesday- Deadlift Endurance + Tester
A. Deadlift @ 335 across, 1 x 20 reps, then 3 x 10 reps, rest 3-4 min
+
5 rounds for time:
60 Double Unders
12 Power Snatch, 95#
12 Wallball, 30#

A. 335# across 

B. 16:41 - shoulders were tired from Tuesday. WB unbroken

Tuesday

Tuesday- Threshold Row + LP + UB Endurance Strict Gymnastics
3 sets
Row 3:30 min @ 2-5 sec Slower than 2k pace
Rest 2 min
Run 800m
Rest 2 min
+
16 min EMOM
1st- 1 Rope Climb Legless up, L-sit coming down **switch to just rope climbs if you reach failure
2nd- 10 Shoulder to Overhead, 155#

3 sets - Done. Row was 1:49/500m

EMOM - Done. Switched to rope climbs at minute 9

Monday

Monday- Squat Int  + Oly Density + UB Density CP + SL Endurance

A. Back Squat, build to tough single w/ 2 sec pause in 12 min, then drop 20% for 3 x 5 (increase load if it feels good, no pause)

+

12 min EMOM

1st- 10 Bench Press @ lighter than last week

2nd- 8 CTB Pull Ups + 8 Toes to Bar 

+

3 sets @ 97% effort

7 Burpee Box Jump Overs, 24”

15 sec Bike Sprint

7 Burpee Box Jump Overs, 24”

25 sec Bike Sprint

Rest 6 min b/w sets

A. 425

345/365/365

EMOM - 

1st - 185/185/155 the rest of the way 

2nd - Done

3 sets: 2:03/1:59/1:50

Sunday

21-15-9
Power Clean, 135#
CTB Pull Ups
Thrusters, 95#
GH Sit Ups
+
14 min EMOM
1st- 5 Muscle Ups
2nd- Row 15 Cals


Time: 11:25

EMOM - Done. Only did 10 cals b/c I dont think I could have finish at 15cals. 

Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
3 sets of:
6 x 30 sec Bike @ 6 min TT pace, rest 30 sec
Rest 1 min
6 x 30 sec Row @ 2k pace, rest 30 sec
Rest 3 min
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover


P.M.
21-15-9
Power Clean, 135#
CTB Pull Ups
Thrusters, 95#
GH Sit Ups
+
14 min EMOM
1st- 5 Muscle Ups
2nd- Row 15 Cals

AM:

3 Sets:

Bike - 70rpm

Row - 1:46/500m

Sled push - done with 3 45s

PM: 

Wasn't able to do the PM. Did it on Sunday instead 

Friday

Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 4 x 12 TnG, rest 2-3 min **start @ 115# and build if moving well and feel good.
B. Front Squat @ 11X1, 4 x 3, rest 3 min
C. Strict Pull Ups, 3 x AMRAP unbroken, rest 90 sec
D1. Strict Ring Dips @ 20X1, 3 x 3 reps, rest 15 sec **add weight **note change in tempo
D2. Strict HSPU’s (5” deficit) @ 20X1, 3 x 3-5 unbroken, rest 15 sec
D3. Clapping Push Ups, 3 x AMRAP in 20 sec, rest 2 min
+
4 sets on a 3 min running clock
12 Toes to Bar
15 Wallball, 30#
200m Run

A. 115/135/135/145
B. 275/315/345/355 failed 2nd rep 
C. 11/10/7

D1. Done @ 55#
D2. 3 unbroken 
D3. 10/9/8

4 sets: 2:03/2:00/2:03

Wednesday

Wednesday- Deadlift Endurance + Tester
A. Deadlift @ 295 across, 1 x 20 reps, then 3 x 10 reps, rest 3-4 min
+
2 rounds for time:
Run 800m
4 x (5 HSPU’s, 10 Pistols, 15 CTB Pull-Ups)

A. 315# across 

2 rds: 26:54 - I thought this would be a 15min workout. I was wrong. Runs were less than 4min each. The pistols were the worst part. C2B were sets of 5. 

Tuesday

Tuesday- Threshold Row + LP + UB Endurance Strict Gymnastics
3 sets
Row 3:30 min @ 2-5 sec Slower than 2k pace
Rest 30 sec
Row 35 sec @ max effort
Rest 3 min
+
14 min EMOM
1st- 1 Rope Climb Legless up, L-sit coming down **switch to just rope climbs if you reach failure
2nd- 10 Shoulder to Overhead, 155#

Row - Done @ 1:49/500m

EMOM - Done

Monday

Monday- Squat Int  + Oly Density + UB Density CP + SL Endurance
A. Back Squat, build to tough double in 12 min, then drop 20% for 3 x 5 (increase load if it feels good)
B. Squat Clean, 5 x 10 TnG, start moderate/light and focus on speed and efficiency.  Focus on movement quality
+
12 min EMOM
1st- 8 Bench Press @ lighter than last week
2nd- 7 CTB Pull Ups + 7 Toes to Bar
+
3 rounds for time:
Row 500m
20 Steps Double KB Front Rack Walking Lunges, 53#/H

A. 425# Felt heavy this week. 3x5 @ 345

B. 135/155/155/155/155

EMOM - Done

1st - 185#

2nd - Done All unbroken 

3 rounds - Done 12:06

Sunday

Sunday- Mixed Aerobic + Skill
Row 10 min @ 80-90% of MAS
Rest 2 min
Bike 10 min @ 80-90% of MAS
Rest 2 min
Run 10 min @ 80-90% of MAS
Rest 2 min
Row 10 min @ 80-90% of MAS
+
15 min EMOM
1st- 20 sec Chin Over Bar Hold w/ L-sit
2nd- 20-30 sec Bottom of Ring Dip Hold
3rd- 20-30 sec Ring Support hold

Done 

Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP

4 sets on a 3 min running clock
6 Bar-Muscle Ups
12 Power Snatch, 95#
200m Run

A.M.
3 sets of:
6 x 30 sec Bike @ 6 min TT pace, rest 30 sec
Rest 1 min
6 x 30 sec Row @ 2k pace, rest 30 sec
Rest 1 min
For time:
10 rounds for time:
5 Toes to Bar
10 Wallball, 20#
25 Double Unders

AM:
4 sets Done
I had to do every 4min b/c someone decided to use my bar in the middle of my workout.

Bike 68RPM
Row 1:46/500m
10 rounds for time: 12:40

Friday

W5
Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 4 x 7 TnG, rest 2-3 min **start @ 155# and build if moving well and feel good.
B. Front Squat @ 15X1, 4 x 4, rest 3 min
C. Strict Pull Ups, 3 x AMRAP unbroken, rest 90 sec
D1. Strict Ring Dips @ 20X1, 3 x 3 reps, rest 15 sec **add weight **note change in tempo
D2. Strict HSPU’s (3” deficit) @ 20X1, 3 x AMRAP unbroken, rest 2 min
+
4 sets on a 3 min running clock
6 Bar-Muscle Ups
12 Power Snatch, 95#
200m Run

A. 155/165/175/175
B. 225/275/285/285
C. 11/10/7

D1. 52#
D2. 16/15/14

4 sets skipped to Saturday. 

Thursday

Wanted to do some running so I did a Henshaw workout. It was tougher than I thought it would be. 

Run 5min out 
50sec rest
Run 5min back
50sec rest 
Run 4min out
40sec rest 
Run 4min back 
40sec rest 
Run 3min out 
30sec rest 
Run 3min back 
Run 2min out 
20 sec rest 
Run 2min back 
20sec rest 
Run 1min out
10sec rest 
Run 1min back 

Wednesday

Wednesday- Deadlift Endurance + Tester
A. Deadlift @ 60-62.5%, 1 x 20 reps, then 3 x 10 reps, rest 3-4 min
+
2 rounds for time:
Run 800m
50 Wallball, 20#
30 Toes to Bar


A. 275/285 on 3x10
B. 18:05
Runs were 4min and 4:28.
WBs were 25/16/9
T2B 10/10/7/3 on last round

Strength is feeling good. Lungs aren't feeling great.

Tuesday

Tuesday- Threshold Row + LP + UB Endurance Strict Gymnastics
3 sets
Row 3:30 min @ 2-5 sec Slower than 2k pace
Rest 30 sec
Row 30 sec @ max effort
Rest 3 min
+
14 min EMOM
1st- 1 Rope Climb Legless up, L-sit coming down **switch to just rope climbs if you reach failure
2nd- 10 Strict HSPU’s

Row done . Tried to hold a 1:44 pace. The last min is the toughest 

EMOM 
1st - Did L-Sit on all but last one. Started the L-sit down and couldn't hold it. 
2nd - 10 on all rounds. Last few rounds was 8/2 but others were unbroken. 

Monday

Monday- Squat Int  + Oly Density + UB Density CP + SL Endurance
A. Back Squat, build to tough triple in 12 min, then drop 20% for 3 x 5 (increase load if it feels good)
B. Squat Clean, 5/min for 5 min 255#.  Focus on movement quality
+
16 min EMOM
1st- 5 Bench Press @ 2-5% heavier than last week
2nd- 5 Strict Lean Away Pull Ups
+
Overhead BB Walking Lunges, 4 x 50’ unbroken, rest 90 sec

A. 415#

B. 335/355/365

EMOM 

1st - 205#

2nd - Done Last 3 rounds got tough but overall these are feeling good. 

Gym was to busy and didnt have space to do the lunges so did a 10min run

Sunday

Sunday- Mixed Aerobic + Skill
45 min @ 70% MAS score (mix run, assault bike, row as desired)
+
15 min EMOM
1st- 20 sec Chin Over Bar Hold
2nd- 20-30 sec Bottom of Ring Dip Hold
3rd- 20-30 sec Ring Support hold

Done

3 rounds 
5min Row
5min AD
5min Run 

Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
Row 4 min @ 2 sec faster than 2k pace
Rest 3 min
Row 3 min @ 2 sec faster than 2k pace
Rest 2 min
Row 1 min @ 2 sec faster than 2k pace, rest 30 sec x 4
Rest 2 min
For time:
3 rounds
25 Overhead Squats, 95#
7 Muscle Ups

P.M.
16 min EMOM
1st- 12 CTB Pull Ups
2nd- 11 Kipping HSPU’s @ 3.5” deficit **shoot for highest # possible
+
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover


AM:
Row done. Tried to hold a 1:44pace 
10:29 - Did 16/9 on OHS and 4/3 on MUs. Feeling strong but lungs not there yet. 

PM: 
EMOM - Done
12 C2B on all 
11/11/11/8/8/8/8/8

Sled push skipped

Friday

Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 5 x 5 TnG, rest 2-3 min **start @ 135# and build if moving well and feel good.
B. Front Squat @ 15X1, 4 x 4, rest 3 min
C1. Supinated Grip Pendlay Row @ 20X2, 3 x 6-8, rest 30 sec
C2. Strict Pull Ups, 3 x AMRAP unbroken, rest 30 sec
C3. Bar-Muscle Ups, 3 x AMRAP Unbroken, rest 2 min
D1. Strict Ring Dips @ 40X1, 3 x 3 reps, rest 30 sec **add weight if possible
D2. Strict HSPU’s (3” deficit) @ 20X1, 3 x AMRAP unbroken, rest 30 sec
D3. Lying Tricep Extensions w/ Barbell, 3 x 12, rest 2 min **add weight if possible

A. 135/155/165/185/195
B. 225/275/285/295

C1. 185/135/135 
C2. 7/7/6
C3. 6/6/5

D1. 44#
D2. 5/4/6
D3. 65#

Tuesday

Tuesday- Threshold Row + LP + UB Endurance Strict Gymnastics
3 sets
Row 3:30 min @ 2k +2-5 sec pace
Rest 30 sec
Row 30 sec @ max effort
Rest 3 min
+
14 min EMOM
1st- 1 Rope Climb Legless up, L-sit coming down **switch to just rope climbs if you reach failure
2nd- 10 Strict HSPU’s

3sets - Done. Hard to hold a 1:43 pace

EMOM - Done. Last 2 rounds of rope climbs were regular rope climbs and last 2 rounds of HSPU only got 8 reps

Monday

Monday- Squat Int  + Oly Density + UB Density CP + SL Endurance
A. Back Squat, 3, 3, 2, 2 @ 80-95%, rest 2-3 min
B. Squat Clean, 5/min for 7 min same weight or 2-5% heavier than last week.  Focus on movement quality
+
16 min EMOM
1st- 5 Bench Press @ 2-5% heavier than last week
2nd- 5 Strict Lean Away Pull Ups
+
Overhead BB Walking Lunges, 4 x 50’ unbroken, rest 90 sec

A. 365/385/405/425
B.255. I didn't finish. Took a min off at 3min and then did last 3 rounds with 1min rest between. Might have gone to heavy

EMOM - Done

Skipped the lunges had to go the Wife from the car mechanic 

Sunday

Sunday- Mixed Aerobic + Skill
45 min @ 70% MAS score (mix run, assault bike, row as desired)
+
15 min EMOM
1st- 20 sec Chin Over Bar Hold
2nd- 20-30 sec Bottom of Ring Dip Hold
3rd- 20-30 sec Ring Support hold

-All done 

Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
Row 4 min @ 2k pace -2 sec
Rest 3 min
Row 3 min @ 2k pace -2 sec
Rest 2 min
Row 1 min @ 2k pace -2 sec, rest 30 sec x 4
Rest 2 min
For time:
3 rounds for time:
90 Double Unders
15 Deadlifts, 275#
15 Bar-Facing Burpees

P.M.
16 min EMOM
1st- 12 CTB Pull Ups
2nd- 11 Kipping HSPU’s @ 3.5” deficit **shoot for highest # possible
+
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover


Did a bunch of yard work Saturday morning and then went to train and probably should have taken a nap and then went. Did the AM portion only. 

Rowing - Done. 

Time: 21:00ish
I did the first round and was not feeling good so I just finished at 70% pace. Not a good training day. 

Friday

Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 4 x 15 TnG, rest 2-3 min **start @ 95# and build if moving well and feel good.
B. Front Squat @ 15X1, 4 x 5, rest 3 min
C1. Supinated Grip Pendlay Row @ 20X2, 3 x 6-8, rest 30 sec
C2. Strict Pull Ups, 3 x AMRAP unbroken, rest 30 sec
C3. Butterfly Chest to Bar, 3 x AMRAP Unbroken, rest 2 min
D1. Strict Ring Dips @ 40X1, 3 x 3 reps, rest 30 sec **add weight if possible
D2. Strict HSPU’s @ 30X2, 3 x AMRAP unbroken, rest 30 sec
D3. Lying Tricep Extensions w/ Barbell, 3 x 12, rest 2 min

A. All @ 95#. I think you found something that I hate more than running

B. 225/245/255/265

C1. 155
C2. 7/7/6
C3. 25/25/23

D1. 26/35/45
D2, 10/11/11
D3. Done

Wednesday

Wednesday- Deadlift Endurance + Tester
A. Deadlift @ 55%, 1 x 20 reps, then 3 x 10 reps, rest 3-4 min
+
5 rounds
Run 400m
1 Cl&J, 185#
(2 rounds of Cindy)

A. 265#

B. 21:54
Tried to push on the runs and keep them consistent. 
runs were: 1:52/2:00/2:05/2:08/2:08. Also the 400m at the new gym isn't a true 400m. It's more like 430m. 

Tuesday

Tuesday- Threshold Row + LP + UB Endurance Strict Gymnastics
3 sets
Row 3 min @ 2k pace
Rest 30 sec
Row 30 sec @ max effort
Rest 3 min
+
14 min EMOM
1st- 1 Rope Climb w/ legs up, L-sit coming down **switch to just rope climbs if you reach failure
2nd- 10 Strict HSPU’s

3sets Done @ 1:46/500m
-Those suck

EMOM - Done. Did L-sit down on all rounds. They got tough.

Monday

Monday- Squat Int  + Oly Density + UB Density CP + SL Endurance

A. Back Squat, 3 x 3 @ 80-90%, rest 2-3 min

B. Squat Clean, 3/min for 10 min same weight or 2-5% heavier than last week.  Focus on movement quality

+

16 min EMOM

1st- 5 Bench Press @ 2-5% heavier than last week

2nd- 5 Strict Lean Away Pull Ups 

+

Overhead BB Walking Lunges, 4 x 50’ unbroken, rest 90 sec

A. 365/385/405

B. Done @ 265

EMOM - done 

Lunges -skipped 

Sunday

Sunday- Mixed Aerobic + Skill
45 min @ 70% MAS score (mix run, assault bike, row as desired)
+
15 min EMOM
1st- 20 sec Chin Over Bar Hold
2nd- 20-30 sec Bottom of Ring Dip Hold
3rd- 20-30 sec Ring Support hold


10min running 
5min rowing
5min AD
5min row
5min AD 
5min run 
5min row 
5min AD

EMOM - Done

Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
Row 4 min @ 2k pace -2 sec
Rest 3 min
Row 3 min @ 2k pace -2 sec
Rest 2 min
Row 1 min @ 2k pace -2 sec, rest 30 sec x 4
Rest 2 min
For time:
18-15-12-9-6-3
KB Swings, 70#
Burpees

P.M.
16 min EMOM
1st- 10 CTB Pull Ups
2nd- 11 Kipping HSPU’s @ 3.5” deficit **shoot for highest # possible
+
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover



AM: 
Played volleyball for 3hrs 

PM:

Rowing done @ 1:48/500

KBS and Burpees: 7:46

EMOM Done 

1st - 11 C2B Mixeed that up with HSPU 
2nd - 10/10/10/10/10/8/8/10

Sled push skipped. 

Friday

Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 4 x 12 TnG, rest 2-3 min **start light and move well, build as you feel comfortable
B. Front Squat @ 70X1, 4 x 6, rest 3 min
C1. Supinated Grip Pendlay Row @ 20X2, 4 x 6-8, rest 30 sec
C2. Strict Pull Ups, 4 x AMRAP unbroken, rest 30 sec
C3. Strict Ring Dips @ 40X1, 4 x 3 reps, rest 30 sec **add weight if possible
C4. Lying Tricep Extensions w/ Barbell, 4, x 12, rest 60 sec


A. all done @ 95#
B. 185/185/205/205 those are tough

C1. 185#
C2. 7/7/6/6
C3.Done
C4. Done 45#

Wednesday

A. All done @245#
B. 15:10
Running was the worst part.

Tuesday

Tuesday- Threshold Row + LP + UB Endurance Strict Gymnastics
3 sets
Row 3 min @ 2k pace
Rest 30 sec
Row 30 sec @ max effort
Rest 3 min
+
14 min EMOM
1st- 1 L-sit Rope Climb up and down
2nd- 5-10 Strict HSPU’s **shoot for higher # each time

3 sets - Done
That was a little tough

EMOM 
- L-sits RC are very tough. I could only get about 5ft up the rope and then was only able to do 9min with the rope climbs. 
- HSPU felt goodish. 10/10/8/8/8/8/8

Sunday

Sunday- Mixed Aerobic + Skill
45 min @ 70% MAS score (mix run, assault bike, row as desired)
+
15 min EMOM
1st- 20 sec Chin Over Bar Hold
2nd- 20-30 sec Bottom of Ring Dip Hold
3rd- 20-30 sec Ring Support hold


45min - Done

EMOM - Done. Feeling strong on the rings again. Chin over bar hold was very tough. Upper body was very sore today. 

Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
Row 4 min @ 2k pace
Rest 3 min
Row 3 min @ 2k pace
Rest 2 min
Row 1 min @ 2k pace, rest 30 sec x 4
Rest 2 min
For time:
18-15-12-9-6-3
Wallball, 20#
Burpees

P.M.
16 min EMOM
1st- 10-12 CTB Pull Ups
2nd- 10-12 Kipping HSPU’s @ 3.5” deficit **shoot for highest # possible
+
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover

AM: 
Rowing done. 
WBs & Burpees
7:52

Also tried some strict MUs and was able to hit 4 singles in about 5min. They're feeling better. Not sure that they would meet regional standards but its progress. 

PM:

16min EMOM
1st: 10/10/10/9/9/9/9/9
2nd: 10/10/10/10/10/10/10/10

Sled push - Done with 2 45# plates.