9/9/16

15min GOAT gymnastics steady

10 UB Hspu

10m Handstand walks

R: 3

15min amrap

2 rounds Cindy

400m run

R: 3+3 squat in first round Cindy 

16min emom

15 cal row

12 burpee to 6" target

I did 8 min, rested min 9, did 3min, rested min 13, then finished.

9/8/16

Back squat 

4x4 70%

210

Conditioning

With a running clock...

AMRAP 5:

21 Cal Row

21 DL (95/65)

Rest 5:00

R: 2+20 DL

Ub

AMRAP 5:

15 Cal Row

15 Front Squat (95/65)

Rest 5:00

R: 2+15cals

Fs 10-5

AMRAP 5:

9 Cal Row

9 Thrusters (95/65)

R: 3+9cals

Ub

9/6/16

Back squat

5x5 60%

185

Conditioning
"DVB"
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots, 20
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Time: 31:22

All ub. Did 2 rope pull ups each arm each set cuz no rope climbs

Ran mile in 8:30. Finished first set in 17:25.

9/3/16

3 Rounds For time with 1:1 work:rest:

Using one bar

30 DL 185

20 front squat from floor 165-155-145

10 powerclean 165-155-145

R1: 7:01

DL ub in 59, fs 5s, pc singles

R2: 7:46

DL 15-15 in 1:17, fs 5s, pc singles

R3: 6:42

DL 15-15 in 1:11, fs 5s, pc singles

9/1/16

10min amrap

2-4-6-8-10...

Alt db snatch 50#

Wallball 24#

Box jump 24"

R: 14+6 snatch

15min amrap

20 slamball 25#

40 dus

100ft bear crawl

10 ring push ups

R: 5+9 slamball

All slamball ub

Dus ub for 2 sets 

Rest ub

8/30/16

Warm up

3 steady rounds

10 Kb single leg rdl 35

10 push ups

250m row

1.  Conditioning

"Twister"
Running Clock...
at the 0:00
4 RFT:
10 Power Snatch, 75
10 Bar Burpee

Time: 6:44

at the 10:00
2 RFT
15 Power Snatch, 95
15 Bar facing Burpees

Time: 5:10

at the 20:00
1 RFT
30 Power Snatch, 115
30 Bar Burpees

Time: 6:48

8/28/16

90sec emom (3,2,1)x3

Front squat

205, 215, 225

Squat Clean w/2 sec pause below knee

Work to heavy

135, 165, 185, 205, 215, 225

Got under 225 but couldn't stand up

30min running clock

5min amrap

15 cal assault bike

10 t2b

R: 4+4cal

5min rest

5min amrap

10 cal aab

15 Kbs

R: 3

5min rest

5min amrap

15 cal row

10 thrusters 95

R: 2+7 cal

Wuss, 5-5 thrusters 

5min rest

5min amrap

10cal row

15 Powerclean 95

R: 2+10+10

8-7, 5s, 10

I was mentally weak on last 2 amraps