11-20-24

30 min cap

10 wallball 20#

10 burpee box jump overs 24"

Rest 1:1

20

20

Rest

30

30

Rest

40

40

Rest

50

50

260 total reps, 10 bbjo into 50.

Finished all rounds but 50. 

R1: 1:10

R2: 2:29

R3: 4:02

R4: 6:00

R5: completed 50 wb and 10 bbjo in 2:36.

Unbroken wallball and bbjo throughout.

11-17-24

3 sets

8 each leg SA DB adductor deadlift, 20" box

35#

Back squat

20x135

18x155

16x175

14x195

12x195

10x205

8x215 failed after 5, then did 3x205

8x205

8x205

3 sets

3x30 each leg banded box step ups, black band, 24"

Nataly

Ran 1 mile

3 sets

8 each leg bodyweight adductor deadlift

Back squat

20xbb

18xbb

16xbb

14x45

12x45

10x45

8x45

8x45

8x45

3x30

Banded box step ups, red band, 20"

Deadlift

3x5 55#

11-15-24

35min cap

1k ski buy in

5 rounds

10 deadlift 225

10 pull ups

1 lap plate push 45#

1k ski buy out

Time: 20:39

First ski 3:53

Second ski 4:10

DL all 5-5

Pull ups all ub

11-13-24

Deadlift 2x2 at 95%

365 touch and go

10min bike

Alternating 30 sec at 73 rpm, 30 sec at 55 rpm

153 cals

8 sets

5 strict pull ups

4 sets

2min amrap

20 cal ski

Max wallball

Rest 2mi 

Into

4 sets

2min amrap

10 shuttle runs

Max burpees to bar

Total reps: 185

Wb ub as 29, 32, 30, 31

Burpees ub as 15, 15, 16, 18

11-12-24

5000m row

18:58

1:55 pace

11-10-24

Warm up

3 sets

12 landmine banded RDL green band, 3 sec negative

Into

8 walking lunges each leg

Front squat

15 light w 3 sec negative 95

5 half from bottom into 5 full x3 95

Same as above w 115

10 heavy w 3 sec negative 155

Reduce last set by 20% and do 20 reps 125

10min emom

20 Sumo db squats 90#

Nataly's first day lifting

1 mile run

15 bodyweight squats

3x10 back squats

35#

3x10 each leg walking lunges

Deadlift

Technique

2x5 35#

3x5 65#

3x5 85#

2x1 105#

1x2 135#

11-8-24

Squat clean warm up

3x75

3x95

3x115

3x135

1x155

1x155

12min amrap

3 squat clean 155#

1 wall walk

3 squat clean 155

2 wall walk

3 squat clean

3 wall wallk

6 squat clean

4 ww

6

5

6

6

9

7...

Total: 6 rounds + 6 squat cleans.

6 cleans into the first 9 set of cleans.

I am happy with this workout. It was fun. I was only 6 reps behind Gary and Tommy. This workout highly favors them over me, so I'm pumped about my performance.

I can improve by reducing time between clean reps and ww in the later rounds.

15min z2 bike

62 avg rpm

178 cals