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