8-18-20

Conditioning
“Four Eyes”
On the 4:00 x 6 Rounds:
200m Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans

Athletes build in weight

R1: 1:48, 135

R2: 1:55, 155

R3: 1:54, 185

R4: 2:06, 195

R5: 2:29, 205 as 3 singles

R6: 3:44, 215 missed 1st try then hit 3 singles

8-16-20

Teams of 2:

DT at 75/55

80 t2b

DT at 95/65

80 wallball 20/14

DT at 115/85

80 cal bike

DT at 135/95

80 bar facing burpees

DT at 155/105

Time: 38:39

Partner: Kate

8-14-20

On the 0:00… Jerk Technique
Jerk Drive Complex
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives

155 185 205 225

On the 7:00… Split Jerk Complex
On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk

135 135 155 155 185 185 205

Conditioning
“Buy, Buy, Buy”
3 x AMRAP 5:00, resting 5:00 between:

50/35 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 15 Front Squats (95/65)

40/30 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 10 Front Squats (135/95)

30/25 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 5 Front Squats (165/115)

R1: 2+5, row in 1:53

R2: 1+37, row in 1:40

R3: 2+22, row in 1:25

All squats ub

Core

14-12-10

Single leg oblique t2b

28-24-20

GHD back extensions

This was tough

8-10-20

Front Squat “2-4-6-8-10”
Set 1 – 2 Reps
Set 2 – 4 Reps
Set 3 – 6 Reps
Set 4 – 8 Reps
Set 5 – 10 Reps
Rest 2:00 between sets.

225 205 185 165 165

Conditioning
“Granola Bar”
AMRAP 12:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Clusters (135/95)
7 Lateral Burpees over Bar

R: 3+3 bmu

All bmu ub

Clusters as slow singles

Gary did 3+2 clusters

8-9-20

18 holes of golf

Then:

Conditioning
“Imaginary Friends” (Individual Version)
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
20′ Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
20′ Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)

2:05

2:05

1:57

2:01

2:05

All ub

8-7-20

Clean and Jerk Stamina

On the Minute x 5:
5 “Touch and Go” Power Clean and Jerks

135 135 155 155 155

Conditioning
“Free Agent”
6 Rounds:
200m Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 CTB Pull-Ups

Time: 23:21

Finished 4 rounds and laid on floor in front of fan for 2 min at 13:50 then finished last 2 rounds. Couldnt breathe. Im under fueled and under rested today.

Wb were ub ub the 11-10s

Kbs were ub ub 8-7, 8-7, ub, 10-5

C2b ub

Body Armor
3 Giant Sets:
8 Lateral Kettlebell Box Step-Ups (left leg)
8 Lateral Kettlebell Box Step-Ups (right leg)
12 Strict Ring Dips
36 Banded Face Pulls
Rest 2:00 between sets.

Kb was 35 53 53

Dips ub

8-5-20

Gymnastic Capacity
AMRAP 1:30 – 12 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Bar-Facing Burpees, Max Ring Muscle-Ups

Rest 2:00

AMRAP 1:30 – 12 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Bar-Facing Burpees, Max ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Bar-Facing Burpees, Max Ring Muscle-Ups

R1: 4,5,7

R2: 5,8,7

Did this in the garage. Never done mu in my garage. Glad I can do them. R2 i figured out how to string them together with a kip even tho my feet could touch the ground.

Clean and Jerk Complex
On the 3:00 x 5 Rounds
50 Double-Unders
2 Power Cleans
2 Front Squats
2 Push Jerks

155 165 175 185 195 ub

58, 58, 60, 66, 70 sec

Dus ub thru 3 rounds, then 1 and 2 breaks. 2 breaks on last set were at reps 3 and 6.