Wednesday

Wednesday- Squat/Pull CP + MAP 1
5 rounds for time:
5 Thrusters, 185#
5 Muscle Ups
5 Box Jumps, 34”
+
rest 2 min
+
5 min to build to tough single on Snatch
+
7 sets @ high effort **mix and match order every time.
Row 250m
35 Double Unders
rest 45 sec b/w sets

5 rounds - 15:12
- Didnt eat dinner last night and felt deflated this morning. Took a protein shake and felt better afterwards.

Snatch - 245# missed it twice and hit it on the 3rd try.

7sets - Done

Tuesday

Tuesday- A.M. Threshold Run P.M.  LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
6 x 600m, rest 30 sec b/w sets, rest 4 min b/w 3 & 4

P.M. LE
10 min Aerobic Warm Up
+
3 x 15 sec Row Sprint, rest 1:45
+
Movement Specific Warm Up
+
2 sets @ 97% effort
10 Box Jumps, 30”
25 Thrusters, 95#
10 Box Jumps, 30”
25 Burpees
10 Box Jumps, 30”
rest 8 min b/w sets

AM:

2:47
2:40
2:38
2:32
2:24
2:18


PM:

Row - 114/112/116

4:06/4:08

Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds for time of rounds:
5 Muscle Ups
4-6 Pistols/leg
50 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 50 Cals
15 Shoulder to OH, 115#
10 Power Snatch, 115#
20 Box Jump Overs, 24”
15 Toes to Bar
rest 4 min
+
12 min EMOM
1st- 5 Power Clean, 205#
2nd- 5 Front Squats, 205#

Warm up - Done

5:58/6:04/6:03
Row 50 Cals
15 Shoulder to OH, 115#
10 Power Snatch, 115#
20 Box Jump Overs, 24”
15 Toes to Bar

15 Toes to Bar

15 Shoulder to OH, 115#

20 Box Jump Overs, 24”

Row 50 Cals

10 Power Snatch, 115#

15 Shoulder to OH, 115#

15 Toes to Bar

20 Box Jump Overs, 24”

10 Power Snatch, 115#

Row 50 Cals

12 EMOM - Done

-This was my favorite part.

Saturday

Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
10 MU’s for time:
+
3 rounds for times of rounds:
12 Unbroken TTB
5 Muscle Ups
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
30 min EMOM
1st- 10 Thrusters, 75# + Bike Z1 in remaining time
2nd- 5 Burpee Box Jumps, 24” + Bike…
3rd- 12 CTB Pull Ups + Bike Z1…
+
3 sets
25 sec MAX EFFORT Row, rest 2:35

Optional A.M. Run easy
10 min fast walk
+
30 sec Run high aerobic effort
30 sec walk
x 10
+
10 min fast walk

10 MUs - 1:02

3 rounds for times of rounds:
1:41/2:07/2:32

EMOM - Done. These are getting easier.

Row - 157/168/167

Friday

W4
Friday- Gym Warm + Tester + Musc End Test + Aerobic Cool Down
3 sets not for time:
12 CTB Pull Ups
10 Power Snatch, 75#
50’ HS Walk
rest 2 min b/w sets
+
15 min AMRAP
30 Burpees, touch 6"
15 Thrusters, 75/45lbs
25 Burpees, touch 6"
15 Thrusters, 95/65lbs
20 Burpees, touch 6"
15 Thrusters 135/95lbs
15 Burpees, touch 6"
15 Thrusters, 185/115lbs
10 Burpees, touch 6"
AMRAP Thrusters, 205/135lbs
+
Row 40 sec @ 85%, rest 20 sec x 8
+
rest as needed
+
1 x AMRAP Unbroken Pull ups
+
10 min aerobic cool down cyclical of choice

Warm up - Done

AMRAP- 8 burpees into the round of 10

Row - Done

AMRAP UB Pull Ups - 35
-I know I could do more. I was rushed that day and felt pretty fatigued going into it.

10 on the AD

Wednesday

Wednesday- Squat/Pull CP + MAP 1
4 rounds for time:
50’ OH Walking Lunges, 165#
12 GH Sit Ups
15 Ring Dips
+
rest 2 min
+
5 min to build to tough single on Clean
+
7 sets @ high effort **mix and match order every time.
Row 200m
7 Burpees over Erg
rest 45 sec b/w sets.


14:59

315# Clean

7 sets - Done
12:33 total time

Tuesday

Tuesday- A.M. Threshold Run P.M.  IWT

A.M.

10 min dynamic warm up **make sure to hit feet/ankles/calves

+

8 x 400m, rest 30 sec b/w sets, rest 4 min b/w 4 & 5

P.M. IWT

3 rounds @ high effort

Row 250m

15 Burpee Box Jumps, 20”

Row 250

15 KB Swings, 70#

Row 250m

rest 2 min b/w sets

+

rest 3-5 min

+

3 rounds

Air Dyne 10 Cals

15 TnG Hang Squat Cleans 115#

Air Dyne 10 Cals

15 Wall Ball, 20#

Air Dyne 10 Cals

rest 2 min b/w sets

+

3 sets not for time

12 HR Push Ups

12 Toes to Bar

12 Rebounding Box Jumps, 20”

AM: 

1:38

1:38

1:38

1:38

1:34

1:29

1:37

1:28

PM: 

5:09

5:18

5:31

3:23

3:27

3:29

Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds for time of rounds:
5 Muscle Ups
4-6 Pistols/leg
50 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 40 Cals
15 HSPU’s
25 Box Jumps, 30”
15 GH Sit Ups
55 Double Unders
rest 4 min
+
12 min EMOM
1st- 3 Power Snatch, 185#
2nd- 7 Shoulder to OH, 185#



1:29/1:35/1:38

40 cal row
15 HSPU 
15 GH sit ups
55DUs

DUs
Row
HSPU
GH sit ups

GH sit ups 
DUs
Row
HSPU

4:35
4:15
4:19

12 EMOM - Done

Saturday

Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
10 MU’s for time:
+
3 rounds for individual ROUND times
12 Unbroken TTB
4 Bar Muscle Ups
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
30 min EMOM
1st- 15 Wall Ball, 20# + Bike Z1 in remaining time
2nd- 2 Wall Walks + 7 Burpees to 45# plate + Bike…
3rd- 10 CTB Pull Ups + Bike Z1…
+
3 sets
22 sec MAX EFFORT Row, rest 2:38

10MUs unbroken - 38sec

3rounds:
19/17/17
10/10/12
16/15/15

Only did 15min of the EMOM didnt want to tax myself to much.

3set row:
150/158/130 monitor turned off on the last set

Friday

Friday- Gym Warm + Tester + Musc End Test + Aerobic Cool Down
3 sets not for time:
12 CTB Pull Ups
10 Power Snatch, 75#
50’ HS Walk
rest 2 min b/w sets
+
For time:
3-6-9-12-15-18-21
Thrusters, 95#
Bar-Facing Burpees
+
rest as needed
+
1 x AMRAP Unbroken HSPU’s (max strict, straight into max kipping)
+
10 min aerobic cool down cyclical of choice


Warm up -Done

14.5 Backwards -12:47, 3sec PR
-Broke on the set of 18 (10/8) and 21(11/10)  


20 Strict HSPU 
14 Kipping HSPU

10 AD @ Z1

Wednesday

Wednesday- Squat/Pull CP + MAP 1
A. Snatch x 1, EMOM for 7 min - 70-90%
B. Clean x 1, EMOM for 7 min- 70-90%
C. Power Jerk x 1 EMOM for 7 min- 70-90%
+
10 min AMRAP
10 Front Squats, 225#
15 CTB Pull Ups
+
10 sets @ high effort **mix and match order every time.
Row 200m
50 Double Unders
rest 45 sec b/w sets

A. 185/185/205/205/225/235/245
B. 225/245/265/285/295/305/315fail
C. 225/245/265/285/295/305/315

AMRAP: 4+10FS

10sets - Was only able to get 5sets in. Ran out of time.

Tuesday

Tuesday- A.M. Threshold Run P.M.  IWT
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
8 x 400m, rest 30 sec b/w sets, rest 4 min b/w 4 & 5

P.M. IWT
3 rounds @ high effort
Row 500m
15 Burpee Box Jumps, 20”
Row 500m
rest 2 min b/w sets
+
rest 3-5 min
+
3 rounds
Air Dyne 20 Cals
15 TnG Power Clean to OH, 115#
Air Dyne 20 Cals
rest 2 min b/w sets
+
3 sets not for time
15 HR Push Ups
12 Box Jumps, 24”
15 Gh Sit Ups

AM:

1:39
1:39
1:37
1:38
1:38
1:38
1:38
1:38

PM: 

5:04
5:20
5:24
1st round
https://www.youtube.com/watch?v=QSAtaf_--a4
Last round
https://www.youtube.com/watch?v=ZjEvEy12uaQ

3:07
3:15
3:43

3 sets - Done

Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds not for time:
5 Bar Muscle Ups
4-6 Pistols/leg
50 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 40 Cals
30 Shoulder to OH, 95#
40 Box Jump Overs, 24”
20 Toes to Bar
rest 4 min
+
12 min EMOM
1st- 5 Power Clean, 185#
2nd- 5 Strict Deficit HSPU’s **deficit as needed, use abmat for head cushion

Warm up - Done

7:30/7:15/7:23

Rounds 1 &2:
Row 40 Cals
30 Shoulder to OH, 95#
40 Box Jump Overs, 24”
20 Toes to Bar

3rd round:
40 Box Jump Overs, 24”
30 Shoulder to OH, 95#
Row 40 Cals
20 Toes to Bar

EMOM - Done. 

- 4inch Deficit. All strict and unbroken 

Saturday

Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
10 MU’s for time:
+
3 rounds FOR INDIVIDUAL TIMES
15 Unbroken TTB
4 Muscle Ups
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
30 min EMOM
1st- 10 Thrusters, 105# + Bike Z1 in remaining time
2nd- 10 Burpees to 6” target + Bike…
3rd- 7 CTB Pull Ups + 20 Double Unders + Bike…
+
3 sets
20 sec MAX EFFORT Row, rest 2:40

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

10 MUs - 1:15. Last week was 45sec.

T2B - 24/22/22
MUs - 14/13/13
BJO - 32/22/18

EMOM - Done

Didn't see the row.

Friday

W1
Friday
3 sets not for time:
10 CTB Pull Ups
10 KB Swings, 70#
50’ HS Walk
rest 2 min b/w sets
+
3 rounds for time:
Run 800m
20 Dead Lifts, 275#
+
For time:
40 CTB Pull Ups
40 Toes to Bar
+
10 min aerobic cool down cyclical of choice

Warm up - Done

3 rounds - Done. The clock turned off during my last round. 

for time:  3:51 

40 C2B - Unbroken. Was stoked about that. Took 45sec. 

40 T2B - Harder then I thought. 

10 AD @ Z1

Wednesday

Wednesday- Squat/Pull CP + MAP 1
A. Snatch x 1, EMOM for 7 min - 70-90%
B. Clean x 1, EMOM for 7 min- 70-90%
C. Power Jerk x 1 EMOM for 7 min- 70-90%
+
10 min AMRAP
10 Front Squats, 225#
15 CTB Pull Ups
+
10 sets @ high effort **mix and match order every time.
Row 200m
50 Double Unders
rest 45 sec b/w sets

A. 185/185/205/205/215/225/235#
B. 225/245/275/285/295/305/ and a ugly 315# 
C. 225/245/275/285/295/305/315#

10min AMRAP - 4+7 FS, C2B unbroken

10 sets - Done   

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 400m
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
15 TnG Power Snatch, 115#
Row 500m
rest 2 min b/w sets
+
rest 3-5 min
+
3 rounds
15 TnG Power Cleans, 175#
Air Dyne 30 Cals
rest 2 min b/w sets
+
3 sets not for time
12 Ring Dips
12 Box Jumps, 24”
17 Gh Sit Ups


AM: 

1:43
1:44
3:30

1:44
1:45
3:31

1:43
1:42
3:36

PM: 

2:47
2:53
2:51
- all unbroken

4:04
4:01
4:07
- the AD I was on decided to break a leg while I was spinning and ended up spinning sideways on 3 legs. lol Wasnt able to go unbroken. I think the first 3 sets took a lot out. 

3 sets - Done

Monday

Monday- Gym Warm + UB CP + Tester + Aerobic cool down
3 sets not for time:
10 CTB Pull Ups
10 KB Swings, 70#
50’ HS Walk
rest 2 min b/w sets
+
A1. L-sit Strict Pull Ups @ 20X2, 4 x 4-5 reps, rest 30 sec
A2. CG Bench Press @ 20X1, 4 x 6-8, rest 2 min
+
15.3
14 min AMRAP
7 Muscle Ups
50 Wall Ball
100 Double Unders

+
10 min aerobic cool down cyclical of choice

Warm up - Done 

A1. Done unbroken - 5 reps 
A2. 205/215/225/245 - 8reps

15.3  - 342. 2 rounds +21 unbroken WB 
- Shoulders got a little tired. But lungs were on fire. It was really cold and dry outside and it hurt my lungs. I was hoping that I did a little better then that. Wall Balls felt good. Also thought my mind set going into it wasn't right. 

10 AD cool down 

Saturday

Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
10 MU’s for time:
+
3 rounds FOR INDIVIDUAL TIMES
15 Unbroken TTB
15 Rebounding Box Jumps, 24”
15 Kipping HSPU’s
+
4 sets Air Bike
10 sec ALL OUT, rest 5 sec, 10 sec ALL OUT, rest 5 sec 10 sec ALL OUT, rest 2 min
+
30 min EMOM
1st- 10 Thrusters, 95# + Bike Z1 in remaining time
2nd- 7 Burpee Box Jump Overs, 24” + Bike…
3rd- 7 CTB Pull Ups + 20 Double Unders + Bike...

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

AM:

10 Muscle ups: 45sec

3 rounds FOR INDIVIDUAL TIMES
15 Unbroken TTB - 22sec/23/24
15 Rebounding Box Jumps, 24” - 32/31/24
15 Kipping HSPU’s - 22/27/36 Having neck problems. So doing kipping HSPU didn't feel very good. 

4 Sets Air Bike - Done. 3rd 10sec sprint sucked. 

30 EMOM - Done 

Friday

Friday- Gym Warm Up + CP EMOM + Mixed MAP
3 rounds not for time:
5 Bar Muscle Ups
4-6 Pistols/leg
45 Double Unders
rest 2 min b/w sets
+
12 min EMOM
1st- 7 Power Clean, 165#
2nd- 7 HSPU’s **start strict and go to kipping when needed
+
3 rounds for consistency **mix and match order each set
Row 40 Cals
30 Shoulder to OH, 95#
20 Wall Ball, 30#
10 Squat Clean to Thrusters, 175#
rest 4 min

Warm up - Done

EMOM - Done. All strict HSPU. Easier then I thought.

Messed up when I wrote it down on the white board I wrote it down wrong. Left out the S2O.

Row 40 Cals
20 Wall Ball, 30#
10 Squat Clean to Thrusters, 175#


10 Squat Clean to Thrusters, 175#
20 Wall Ball, 30#
Row 20 Cals

20 Wall Ball, 30#
10 Squat Clean to Thrusters, 175#
Row 20 Cals


6:36
5:31
6:09