12-15-23

Warm up

3 rounds

5 dbl db s2o, 50#

10 DUs

16 min EMOM

Every 2 minutes complete

10 Dbl DB S2O, 50#

60 DUs

Finished every round in 1:03-1:10. Only one set of DUs ub. Broke on the 59th rep 4x. In each of those sets I had broken at least once before that. Was happy with this overall. I thought it would be much harder. All s2o ub.

20min cap

4 rounds

100 ft Sandbag carry 150#

100 ft Dbl KB farmer's carry, 70#s

100 ft handstand walk

Time: 17:19

Carries were ub. This was probably the worst handstand walk day I've ever had. Couldnt string anything together.

4 rounds not for time, building weight

5 back squat

5 strict pull ups

BB, 95, 115, 135

15min z2 bike

On the 5min do 1 trip bodyweight walking lunge

cals 135

cadence avg: 58

12-13-23

Warm up

3 rounds

10 cal bike

4 box step overs

2 box jump over, 24"

3 rounds

15 cal bike

21 box jump overs, 24"

rest 90sec

Rounds were 1:14, 1:12, 1:16. Bikes were all 90-93 cadence. BJO ub.

5 sets building to 80% max

1 high hang squat clean

1 hang squat clean

1 squat clean

95, 115, 135, 165, 185

no misses

7min EMOM

Row 120m as fast as possible

Times were 20, 20, 21, 22, 22, 22, 22 sec. All between 1:23 and 1:28 pace.

Accumulate 3 minutes of dead hang from pull up bar while nose breathing with focus to expand rib cage.

Did it in 3 sets. 

12-12-23

16 min alternating EMOM

Min 1-8

1st min: 10 burpee box jump overs AFAP, 24"

2nd min: rest

Did these in 38, 35, 31, and 29 sec

Min 9-16

1st min: 10 Bar-facing burpees AFAP

2nd min: rest

Did these all in 21 sec

5 rounds

12 cal bike

8 box jump, 24"

100m run

1 lap plate push, 45#

rest 2min

Rounds were 1:47, 1:58, 2:12, 2:15, 2:05

12-10-23

For time:

10-9-8-7-6-5-4-3-2-1

Wallball 30#

Pull ups

Ring dips

Dbl DB walking lunge, 50#s

(lunges were done 20-18-16-14-12-10-8-6-4-2)

*3 wall walks after each round

Time: 31:15

This was much harder than anticipated. Heart rate got up quick. Wall walks were my undoing. Did all unbroken sets except wall walks.

12-8-23

25min cap

21-18-15-15-18-21

Bike cal

Burpee Box Jump 24"

Time: 19:02

I should've and could've been sub-19. I had 10 BBJ left at 18min and did then all figuring I'd be under without looking up again. Easily could've increased my pace for those last couple to be under.

Biked 70 cadence for first 4 bikes then 67-70 for the finals. Never broke on burpees, steady.

rested 1min

15min z2 bike

55 cadence

139 cals

3 rounds

10 box dips

25 banded tricep push downs, gray band

10 incline bench dbl curls, 30#

25 plate bicep curls, 25#

super set it all before stopping. Rest 2 min between rounds

this burned!