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