Monday

6 rds for time
5 clean & jerk at 135#
3 rounds of Cindy - 5 pullups, 10 pushups, 15 squats

24.57

181

Saturday

10-8-6-4-2-4-6-8-10

Pullups
KB swings
pushups
wallballs
boxjumps

14.26

179

Friday

Row 2k as fast as possible
3 tire flips every 250m
12 min time limit

11.58

Then
Power clean X6
95, 115, 135, 155, 165

178

Thursday

15 min amrap
5 power snatch @ 75% 1rm (110#)
10 toes to bar
9 rds +4 t2b

then

100 situps
2.29

178

max snatch

snatch 1RM
135 squat snatch matches PR

95, 95, 115, 125, 125, 135, 145f

185
7+

Wednesday

5 minutes of Back squat for total load
20 @ 135#
20 @ 115#
26 @ 95#
Total 7470#
rest 5 minutes
5 minutes of Front Squat for total load
10 @ 115#
40 @ 95#
Total 4950#
rest 5 minutes
5 minutes of OHS for total load
40 @ 95#
Total 3800#
Grand Total = 16,220#

179

Tuesday

5 rds
10 ring dips
10 pullups
then
5rds
10 push press @ 95#
10 DL @ 185#

16.56

178

Monday - Kettlebells

50 KB snatch @ 24kg  1.57
50 KB c&j @ 24kg 3.45
tabata KB swings 8 rds at 24kg  - 83  (11,11,11,10,10,9,10,11)

179

Friday

2 rds for time

10 back squats at 70% (175#)
800m run

2 min break

50 air squats - 1.03
2 min break
50 air squats - .57

179

Thursday

5 rds for time

7 power snatch @ 95#
7 snatch balance
7 OHS

17.22

179

Wednesday

15 min amrap

20 double unders
20 yd bear crawl

19 rounds

179

Tuesday

100 wallballs for time  -  I did 50 unbroken
4.47

rest 5 minutes

50 pullups
50 bench press at 135
13.37

The 50 pullups were done in about 2.40.  My arms and chest were trash after about 20 benchpress

179

Monday

6 rds for time and load

400m run
5 DL -  increase weight 10# each round

I started with 225 and went up to 285-  275 unbroken new PR for 5rm

15.21

181

Friday

100m row - 50 walking lunge with barbell overhead
200m row - 40
300m row - 30
400m row - 20
500m row - 10

13.53

181

Thursday

1 rm ring dip

55, 75, 85pr

4 attepts at max rep HSPU
6, 3, 5, 4

183

Wednesday

10 rds for time
15 KB swings
15 boxjumps
then 1 mile run - mile run was about 8.30

23.33

183

Tuesday

power complex

clean, front squat, jerk

95, 115, 135, 155, 165, 175, 185F, 165

183

Monday 4/9

"Barbara"

5 rds for time with a 3 minute rest between rds

20 pullups
30 pushups
40 situps
50 squats

i only did 3 rds-  24.11

184

Tuesday 4/3 muscle ups

30 muscle ups for time

12.25

Monday 4/2

Filthy Fifty
For Time
50 Box Jumps, 20″
50 Jumping Pullups
50 KB Swings, (24 kg/16 kg)
50 Walking Lunges
50 Knee 2 Elbows
50 Push Press, 45lb Barbell
50 Back Ext
50 Wallballs, (20/12)
50 Burpees
50 Double Unders

26.36  PR  old pr was 27.54

184

Friday 3/30

For Time and Total Reps
“Running” Fight Gone Bad
-400M Run/1 minute Wall Balls (20/12)
-400M Run/ 1 minute Sumo Deadlift High Pull (75#/55#)
-400M Run/ 1 minute Box Jumps (24″/20″)
-400M Run/ 1 minute Push Press (75#/55#)
-400M Run/ 1 minute Row for calories
*this is one time through, your goal is to not only finish as fast as possible, but also to get the maximum number of reps at each exercise*

14.59
140 reps

Monday 3/29

Jerk - 1,1,1,1,1,1,1
95, 115, 135, 135, 155, 155, 155

Back Squat - 3, 3, 3, 3, 3
155, 185, 205, 205, 205

Wednesday 3/28

4 Rounds for time:
-15 Hang Cleans (95#/65#)
-10 L-Pull-Ups

8.27

Tuesday 3/27

20 min. AMRAP of:
-400M Run
-2 Tire Flips
-3 Handstand Push-Ups
-4 One-Legged Squat

7 rds

Friday 3/23

Michael
3 rds for time
800m run
50 Back ext
50 Sit ups

19.36