Thursday

Back Squat
X3  135, 185, 185, 185, 185, 185

400m walking lunge for time
12.18

5 min amrap
10 KB Swings
15 situps
5+6 situps

181

Wednesday

2 rds with 30 secs rest between sets

max reps rope climb in 5 minutes
max reps DL in 3 min a@ 185#

12
38
7
38
Total 95

181

Tuesday

Thruster 3, 3, 3, 3, 3
95, 115, 135, 155, 175F, 155    Only got one @ 175 (PR for a single) then dropped down to 155

Front Squat 2, 2, 2
185, 205, 205

Shoulder Press
95, 115, 120

Then
5 rds for time
row 500m
25 wallballs
18.49

180

Monday

30 min AMRAP
run 200m in between each of these exercises.
20 pullups
20 boxjump burpees
20 situps
20 pushpress
20 KB swings
20 SDHP w KB
20 lunges
20 double unders

I did 1 round plus 20 pushpress

180

Sunday

Run 3.3 miles

27.03

Friday

1 mile run

Deadlift X5
225, 245, 265, 285, 300 (PR)

30 - 20 -10
KB swings (24kg)
wall balls
6.12

180

Thursday

1 mile run - 8.24

snatch work

5X5 @ 95, 105, 115, 125

AMRAP in 20 minutes
500m row
10 GHD situps
3 front squats at 155
6 rds + 95m

180

Wednesday

3000m row - 12.53

EMOTM for 15 minutes
shoulder press - X1 -  95, 105, 115, 120, 125
Push press - X2 - 135, 145, 155, 165, 170F (got one)
Push Jerk - X3 - 135, 135, 135, 135, 135

EMOTM for 15 minutes
1 sled push with 90# to 20 yds for odd minutes
10 burpees for even minutes

181

Tuesday

5 rds for time
8 power clean @ 135#
20 yd lunge
60 yd sprint suicide
6.03

Then 2 rounds of two sets - Tabata - situps, roman twist, plank

180

Monday

Weighted pullups X2
35, 40, 45, 50, 55, 60, 55F

7 min AMRAP of burpee pullups
57

180

Saturday

10 minutes EMOTM
2 muscle ups

Back Squat X5
135, 155, 175, 195

179

My intention was to do 2 unbroken muscle ups every minute.   I got to the 7th round I think.  Still did 2 per minute just not unbroken.

Friday

attempt 1RM
OHS - 95, 135, 155, 175
Clean - 135, 155, 175, 185 all squat cleans
Bench press - 135, 185, 205, 215 (needed spot)

180

Thursday

Run 800m
2 rds of
30 SDLH with 24kg KB
30 KB swings
30 situps
Run 800m

12.44

183

Wednesday

25 back squats @ 75#
3 15' rope climbs
25 back squats @ 75#
4 rope climbs
25 back squats
5 rope climbs

Then did 6 minutes of running with 20# med ball EMOTM stop and do 10 pushups, 10 situps, 5 burpees, 10 air squats, 5 OH lunge, then run with ball overhead for the remaining time.

7.52

184

Tuesday

5 rouds for time
5 bench press @ 165
5 power clean @ 165

Then 50 burpees for time
2.53
Then, row 500m for time
1.35.5

I did 185 for the first round of bench press and 2 reps of second rd then dropped to 165

183

Monday

Diane
21-15-9
Deadlift @ 225#
HSPU

9.55 MOD-  I went to the abmat.  Did Kipping HSPU for the first time.  Definitely easier once fatigued.

183
Banana,  Zone bar, bunch of nabs, Wendys #2

Friday "murph"

Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
42.03

first mile was 6.30 - damn near a PR.  Last run was 9.30 - damn near died
I broke the middle up a little different this time but it didn't seem to help much.  I did pullups in sets of 10 except 20 on the first.  I did pushups in sets of 10 except 20 on the first.  Squats were sets of 20 except 75 on the first and 25 on the last 4.

181

banana, 6 eggs, 2 scoop shake, pork chop and green beans, 2 scoop shake

Friday

2 rds for time
8 muscle ups
6 snatch @ 115#
4 HSPU
2 15 ft rope climbs

9.03

First round of muscle ups I got 5 unbroken (PR).  8 done in 1.10

180

Nutrition - banana, 4 eggs, 2 scoop shake with almond milk, meatloaf, salad, 2 scoop shake with water, almonds, 4 chic fil a chicken strips, water all day

Thursday

1 mile run - not timed

4 rounds of:
-1 minute L-Sit
-1 minute KB Swings (24kg)
-1 minute Back Squat (135#)
-1 minute break
*for total reps*
148 - 4 for coming off the rings 4 times = 144

178
Nutrition- banana, 4 eggs, 2 scoop shake with almond milk and 4 stawberries, almonds, 2 sausages, brocoli, 2 scoop shake with water, meatloaf, brocoli, water all day

Wednesday

1 mile run - not timed
front squat - X5 95, 115, 135, 155
Shoulder Press - X5 95, 105, 100, 100, 100

Squat hurdle jump X6 for 5 rounds
One legged hurdle jums X6 for 3 rounds

50# wall ball for height - 10 ft
30# wall ball for height - 14 ft

178

Nutrition - apple, 4 eggs, 2 scoop shake, 2 chicken burgers, brocoli, pork chop, asparagus, water all day

Tuesday

8 rds for total time

400m run with 2 minute rest between rds

23.41  -  i was about 1.09-1.15 per rd

181