10-6-19

20min alt EMOM
15cal airdyne
10 box jump 30"

10-4-19

20min alternating EMOM
200m row
1 each of powerclean, hang power, front squat, hang squat clean, squat clean 95#

First 5 rounds I did 2 rounds of the complex per minute, 2nd 5 rounds I did 1.

10-1-19

Front squat
3x6 70%
185

4 rounds
Burpee box jump over 24"
Rest 1min

R1: 1:14
R2: 1:22
R3: 1:39
R4: 1:39

Lateral burpees

8min amrap
7 single arm db bent rows each 50#
14 GHD

R: 4+3 ghd

9-29-19

Conditioning
"Jelly"
5 Rounds:
400 Meter Run on Assault Runner
30/24 Calorie Row
30 Wallballs (20/14)

Time: 33:07

Rounds:
6:08
11:55
18:20
25:59
33:07

Wb as 30, 30, 30, 15-15, 15-15
Rows between 1:26 and 1:32

9-27-19

Compare to 8-16-19:

3 rounds:
50 cal ski
30 alternating DB snatch 70#

Time: 19:01
Skis were 2:36, 3:09, 3:26
Snatch as 20-10, 10s, 6s

Last time was 21:46

Deadlift
5x3 build

275 then 4 sets 315

12min emom
15 cal ski
20 abmit sit ups
10 box jump over 24"
10 strict pull ups

9-26-19

2 rounds:

Row 30 on/30 off for 5 min
Rest 5 min

R1: 1453m
30 on pace 1:38
30 off pace 1:58

R2: 1405m
30 on pace 1:40
30 off pace 2:01

9-24-19

For time:
60 burpee over rower
200m run
12 t2b
12 box jump 24"
100 dus
50 air squats
200m run

Time: 14:45

Burpees ub
AS as 31-9-10