2-6-18

2. Conditioning
AMRAP 3:
24 Lateral Burpees Bar Jump Overs
21/16 Calorie Row
Max Power Cleans (135/95)

T: 5 cleans

rest 3 minutes

AMRAP 3:
21 Lateral Burpee Bar Jump Overs
18/14 Calorie Row
Max Power Cleans (155/105)

T: 8 cleans

rest 3 minutes

AMRAP 3:
18 Lateral Burpee Bar Jump Overs
15/12 Calorie Row
Max Power Cleans (185/135)

T: 5 cleans

rest 3 minutes

AMRAP 3:
15 Lateral Burpee Bar Jump Overs
12/10 Calorie Row
Max Power Cleans (205/145)

T: 2 and 1 miss in 1min.

2-4-18

1. Warm-up
Bike 5/4k

2. OLY
3 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee)
@70-75% current 1RM Snatch
Rest 3-4 Minutes

10, at 115
10 at 125
8 at 125

3. Met-Con 
3 Rounds:
50 ft Dumbbell Front Rack Lunges 50s
30 Box Jump Overs 24"
60 Double Unders

Time: 11:26
Broke 1x ea dus. Rest ub.

After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses.

4. Strength
Deadlift
3-6-9-12

345, 315, 295, 275 ub

5. Bitch Work
30 Rounds:
Row 250m
Rest :30

6. Accessory
EMOM for 15 Minutes
7 Unbroken Toes to Bar

All ub in 12 sec

2-2-18

Front Squat
40 reps for time at 62.5%

175 as 10-10-5-5-5-5

Time: 5:15

Second set of 10 was slow. Fast sets of 5 would've been faster.

14min amrap
10 db deadlift 50# each
20 wallball 20#
60' handstand walk

Total: 2+30'

Hs walk was terrible.

For time:
2k row
200 dus
10 rounds of c2b Cindy

Time: 23:52
Row in 7:45
Dus in 4:15. Started with a set of 50.
Cindy in 11:52. All c2b ub. Ub hand release push ups thru 5 then 5-3-2. Squats ub.

2-1-18

3 Rounds:
AMRAP 5:00
Climb the ladder
3 Calorie Row
3 Calorie Bike
6/6, 9/9, etc..
Rest 2:00
Start over each AMRAP

R1: 15 + 5 on bike
R2: 5 Cal row into 18 set
R3: 4 Cal row into 18 set

1-26-18

2. Strength
Front Squat
40 Reps For Time @ 60%
Rack/Unrack Anytime

165 in sets of 10. Wanted to do as emom but ended a bit slower.

Time: 4:23

3. Met-Con 
10 Rounds:
2 Rope Climbs
2 Squat Clean Thrusters 145lbs

Time: 10:45

Bitch Work
5 Rounds:
Run 400m
15 Bar Facing Burpees
Rest :60

Got 2 rounds and had to leave for parent teacher conference.

R1: 3:13
R2: 3: 14

1-25-18

Met-Con 
Five 3:00 Rounds
20 Kettlebell Swings 70/53lbs
20 Air Squats
Max Double Unders in remaining time
No Rest

R1: 62
R2: 65
R3: 44
R4: 70
R5: 59

Total 300 dus. Biggest set was 48.
All kbs  and air squats ub.

10min z1 bike

1-23-18

1. Primer
AMRAP 4 Minutes
Row 150m
10 Dumbbell Push Press 40

Total: 4+102m

2. Interval 
Every 3:00 until failure
15 Calories on row
12 Lateral over bar Burpees
10 Power Snatch 95lbs

R: 4+8 snatch

I definitely could've and should've been in the 6 round at least. I spent the first 12 sec of round 5 breathing and I dropped the bar once.

All snatches 5-5 except last set was 5-3

Happy First Birthday Alex!