5/9/17

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
7 Burpee Box Jumps

2. Conditioning
AMRAP 20 Minutes
9 Squat Cleans 155/105lbs
12 Toes to Bar
15/10 Calorie Row

R: 5

Sq cleans as 3-3-3, then singles

Rest ub

5/7/17

1. Warm-up
3 Steady Rounds
Row 150m
10 Hang Power Cleans 95/65lbs
30 Double Unders

2. Met-Con
AMRAP 12 Minutes
Row 250/200m
50′ Front Rack Walking Lunge Steps 135/95lbs
Use 25′ Turn-around

R: 5+250+6 ft

All ub. Was on pace to finish 6 rounds, had 4:06 left at completion of round 4. Needed too much transition between 5th row to lunge.

3. Lift
High Catch Power Clean 5×3

185 across, this felt better than last time.

4. Gymnastics
5 Rounds:
60 Double Unders
12 Kipping Ring Dips
Rest :60

R1: 0:55

R2: 1:02

R3: 1:05

R4: 1:08

R5: 1:25

All dus ub except broke at 51 on last set. Dips 12, 12, 6-6, 6-3-3, 4-3-2-2-1

5/5/17

Warm up

Steady thru:

500m row

40 bb thrusters

500m row

3 rft:

10 thrusters 155

10 box jump over 30"

10 muscle ups

Time: 14:08

Thrusters were way better than I thought I'd do. I was thinking all doubles but I went 5-5, then 3-3-2-2 for last 2.

Bjo ub.

Mu 10, 7-3, 5-2-2-1

R1: 2:56

Back squat

3x5

225

Every 5 min for 15 min:

Run 800m

Amrap strict hspu

R1: 5-3-2

R2: none cuz I rolled my ankle on the run

R3: 6-3-1 (didn't run, walked 300m)

5/4/17

5 rft:

20 box jump 24"

20 kb snatch 44# (10 ea arm)

Time: 10:29 ub

15min amrap

TGU with 44#

Total: 38 ub with 13 sec left

5/2/17

1. Conditioning 
AMRAP 4:
27 Calorie Row
27 Burpees
27 Push ups
Rest 4:00

Total: 1 round plus 3 half pulls that didn't yield a calorie.

Push ups 5-10-6-3-3. Burpees ub

AMRAP 4:
21 Calorie Row
21 Burpees
21 Push ups
Rest 4:00

Total: 1+ 21 cal + 1/2 burpee

Push ups 5-6-5-5. Did rows in 0:50 and 0:47.

AMRAP 4:
15 Calorie Row
15 Burpees
15 Push ups

Total: 1+7 push ups

Push ups 5-5-5, 2-3-2

My push ups were awful so that killed my production. Had 22 sec to do 15 push ups, shoulda been able to finish

4/30/17

1. Warm-up
3 Steady Rounds:
12 Goblet Squats w/ :02 pause in bottom
15 Push Ups

2. Met-Con
5 Rounds:
21 Front Squats 115/75lbs
7 Bar Muscle Ups

Time: 15:32

FS as 21 then all 11-10s

BMU all ub

Transitions were what slowed me

3. Lift
High Catch Power Snatch 5×3

115,115,115,135,135

4. Gymnastics
3 Rounds:
100 Double Unders
25 Toes to Bar
Rest :90

R1: 2:46

5 du breaks and 13-12

R2: 3:48

5 du breaks and 13-3-5-4

R3: 3:49

4 du breaks and 10-5-5-5

4/28/17

1. Warm-up
Move Steady Through
Ski 500m
40 Light Hang Power Clean 75
Ski 500m

1:56, 20, 20, 2:01

2. Met-Con
AMRAP 10 Minutes:
80/50 Calories on Bike
30 Deadlift 275/185lbs
Max Bar Facing Burpees in remaining time.

24 burpees

Bike was 5:20

DL took 2:31 as 8,7,8,7

3. Lift
Back Squat 5×3 @70-80%
Click HERE for a few squat tips.

225, 235, 245, 255, 265

4. Gymnastics
6 Rounds:
Run 200m
15 Kipping Handstand Push-Ups

Time: 14:20

Hspu as 15, 8-7, 7-4-4, 5-5-5, 5-5-5, 5-4-3-3

First 3 rounds 7, second 3 rounds 7:20