9-15-21

Warm up

7min

8 rdl 75#

8 kbs goblet squats 35#

8 strict pull ups

8 drop lunge

Warm up

3 rounds

8 cal ski

8 bb thrusters

8 burpees

8cal bike

Time: 8:03

18min cap

6 rounds:

3 ring muscle ups

Then

Squat cleans as

14 at 115

12 at 135

10 at 155

8 at 185

6 at 205

4 at 225

Time: 18:00

Finished 5 at 205.

9-14-21

4 rounds

Sa farmers carry db down back ea w 80#

Slamball Russian twists 26x w 15#

1 pood kb lateral lunges 8ea

20min amrap

16 SA front rack kb reverse lunge returns

10 hspu

400m run

R: 5+7 ub

9-12-21

20min amrap

250m ski

20 oh walking lunge 25# plate

15 wallball 20#

10 burpees

100m farmer carry 53# each hand

R: 3+26m

9-10-21

10min emom

Odd: 10 t2b

Even: 7cal bike + 5 pvc ohs

Strength

4x8 split jerk stance

KB front rack SA db strict press

40, 40, 45, 50

Nancy

5 rounds

400m run

15 ohs 95#

Time: 14:06

Ub. Goal was sub 14

9-8-21

Split jerk max

15x1

95

135

154

175

185

195

205

225

235

245

This is a PR for passed couple years. I'm happy with this. Lifetime PR is 265.

15min cap

400m run

40 pistols

30 powerclean 135#

20 hspu

10 muscle ups

5 rope climbs

Time: 11:34

This was fun

Run in 90 sec

Pistols finished at 3:41

PC finished at 6:07 as 10-7-7-6

Hspu as 10-10 at 8:07

Muscle ups as 6-4 at 10:05

Rope climbs up and down

9-7-21

Warm up

Every 3 min for 9 min

8 burpees

8 kbs 35

8 front squat 75

8 kbs rdl

15min emom

1 rep front squat

135 up to 255 in 10lb climbs

Failed 255

15min amrap

10 burpees

25 dus 

6 SA devils press 50

100m run

Rounds: 6+10

9-5-21

Lifetime fitness

6 rounds

10 dips

10 SA KB front squat 52#

5 rounds

Ski 150m

10 db box step ups 50# ea arm

5 rounds

Tank push run down back 350#

Max pushups while partner does tank

Push ups: 20, 16, 14, 13, 13