8-23-23

3x10 banded tricep push downs

Black

3x10 banded overhead tricep extensions

Black

Superset

10 DB bench press with supination at top

5 push ups

40

50

60

70

70

Superset

10 Preacher bar pull overs

10 skullcrushers

Superset

10 Preacher bar front raises to overhead 5s on each side

10 skullcrushers 5s

Deadlift

10x135

10x185

10x225

5x255

5x275

3x305

Db kickbacks

3x10 each arm 20#

8-22-23

Mary

20min amrap

5 hspu

10 pistols

15 pull ups

R: 11+2

Ub thru 4 rounds then 10-5 pull ups the rest of the way. Finished 5 rounds at 7:20

12min emom

1 TGU 70#

8-21-23

Push press

5-5-3-3-1-1

135

145

155

165

175

195

195 felt easy. I had 215 in me at least.

10 min amrap

100m run

1 squat clean 135#

1 lunge return each leg

*Each round add 1 squat clean. Only lunge return on last rep each round

Total: 7 + 100m

8-18-23

Every 5min for 3 rounds

30cal bike

Max ub set hspu

Rest til 5 min

R1: 1:32 (bike in 41 sec, 15 kip hspu)

R2: 1:53 (bike in 51 sec, 10 kip hspu)

R3: 2:30 (bike in 1:45, 6 kip hspu)

Haven't felt the legs like that in a long time.

Nate

20min amrap

2 ring muscle ups

4 hspu

8 kbs 70#

R: 11+6

All ub except fell off the wall a couple times.

8-16-23

5 rounds on the 90 sec

2 powerclean + 1 push jerk

155

175

185

205

215

All tng.

22min cap

3 rounds

15 cal bike

15 t2b

5 clean and jerk 155#

Rest 3min

3 rounds

15cal bike

10 t2b

5 clean and jerk 185#

Total time: 18:54

Part 1: 6:34

T2b as 15, 8-7, 8-7

Quick singles

Part 2: 9:20

T2b as 10, 10, 6-4

Relatively quick singles

I felt good cycling the BB today.

All bikes 70+ rpm, 380+ watts

8-15-23

Kelly

5 rounds

400m run

30 box jump 24"

30 wallball 20#

Time: 28:10

This was a 1:31 PR over my time in 2020.

Runs were steady. First round completed in 4:34, whereas in 2020 it was 5:19. Box jumps all unbroken. Wall ball unbroken on the first two sets, then 15-8-7, 15-10-5, 15-15. I should have held 15-15 for the last three rounds. I felt good through three rounds, rounds four and five were more of a mental grind.

8-13-23

30min cap

100cal row

80 t2b

60 box jump 24"

40 devils press 50s

20 bar muscle ups

Time: 28:26

Break up however you want.

Did 10 rounds of 10-8-6-4-2