2-21-20

The Don

40min cap:

66 Deadlift 115

66 box jump 24"

66 kbs 1.5

66 K2E

66 abmat situps

66 pull ups

66 thrusters 55#

66 wallball 20#

66 burpees

66 dus

Total: 40 burpees done at cap

Dl as 22s

Bj ub

Kbs as 22 then 11s

K2e as 10s then 6

Abmats 33-33

Pull ups 15-10-11-10-7-7-6

Thrusters as 17-17-12-10-10

Wb as 11s

Burpees ub slow

2-20-20

Conditioning
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Time: 16:00

T2b/wb in 5:57 ub

Snatch/ohs as 8-1 straight into 15ub each time. Took 10:03. Bb cycling is bad

2-18-20

Aerobic Capacity
3,000 Meter Tempo Row

0-300: 2k Pace + :20
301-600: 2k Pace + :10
601-900: 2k Pace
901-1200: 2k Pace + :10
1201-1500: 2k Pace + :20
1501-1800: 2k Pace + :10
1801-2100: 2k Pace
2101-2400: 2k Pace + :10
2401-2700: 2k Pace + :20
2701-3000: 2k Pace+ :10

Time: 11:29

Total pace 1:54.9

2k pace 1:45

2-16-20

Conditioning
"Dead Sea"
Teams of 2
4 Rounds:
4:00 Calorie Row
3:00 Lateral Barbell Burpees
2:00 Deadlifts (225/155)

No Rest Between Rounds

Partner: Adam

R1: 97, 70, 47

R2: 78, 62, 40

R3: 80, 60, 30

R4: 71, 58, 36

2-14-20

BERT
50 BURPEES
400M RUN
100 PUSH UPS
400M RUN
150 WALKING LUNGES
400M RUN
200 AIR SQUATS
400M RUN
150 WALKING LUNGES
400M RUN
100 PUSH UPS
400M RUN
50 BURPEES

Time: 57:43

Burpees in 2:43 and 5min

Push ups all hand release as 5s

Squats as 20s

2-13-20

Conditioning
"Underrated"
For Time:
500 Meter Ski Erg
50' Handstand Walk
15 DL (185/135)
50' Handstand Walk
500 Meter Ski Erg
50' Handstand Walk
12 DL (225/155)
50' Handstand Walk
500 Meter Ski Erg
50' Handstand Walk
9 DL (275/185)

Time: 19:55

Ub except hs walk. I was happy w walk consistency

2-9-20

For time:

5 rounds of Nathan, 100 dus

4 rounds Nathan, 100 dus

3 nathan, 100 dus

2 nathan, 100 dus

1 nathan

1 round Nathan is

2 muscle ups

4 hspu

8 kbs 70#

Time: 29:50

Rope was too short so had to get another one mid way thru first 100 dus