1-24-24

6 rounds

36 DUs

12 box jump overs, 24"

rest 1 min

Time: 8:58

All DUs ub. All BJO bounding ub.

42, 41, 40, 38, 39, 37 sec each round.

Clean Complex

Every 2 min for 16 min

1 clean deadlift + 1 clean high pull + 1 squat clean + 1 front squat

Worked at 165 whole time. Missed first squat clean out front.

20 min cap

10 wall walks

50 ft back rack walking lunge, 135#

8 ww

50 ft

6 ww

50 ft

4 ww

50 ft

2 ww

50 ft

Time: 13:33

WW felt better than I thought they would.

1-23-24

4 rounds

25 wallball 20#

25 cal ski

rest 90 sec

Time: 13:15

WB ub, ski at 1300 each time. 2:10, 2:10, 2:13, 2:15

15min cap

8 Deadlift 225#

16 t2b

7 dl

14 t2b

6 dl

12 t2b

5 dl

10 t2b

4 dl

8 t2b

3 dl

6 t2b

2 dl

4 t2b

1 dl

2 t2b

Time: 8:05

DL ub, t2b as 10-6, 7-7, 6-6, 5-3-2, 4-4, 3-3, 2-2, 2

1-21-24

 Warm up

500m row in 1:41

5 rounds

10 Slamball 20#

rest 30 sec

5 rounds

6/6 Toes to rope

5x10

BB good morning

Single leg RDL

5x5 each leg, 35#

5 rounds

5 each leg, rear lunge return with a twist holding a plate

15, 15, 25, 35, 45#

5 rounds

15 flutter kicks in hollow hold

1-19-24

Every 2 min for 5 rounds

8 bar facing burpees

50 DUs

Time: 1:05, 57, 55, 55, 53 sec

Unbroken DUs sets 2-5. First set broke 2x.

Team of 2

1k row buy in

21 rounds

1 bar muscle up

2 deadlift 315#

3 hspu

1k row buy out

Time: 21:45

Partner: JB

We split row in 500. My first row was 1:43, second was 1:38. 

Did all 22 DL, wore belt. That was heavy for me.

1-17-24

Powerclean and jerk

1 rep each at the following percentages:

55, 60, 65, 70, 65, 70, 65, 70, 75, 80

130

140

155

165

155

165

155

165

175

190

No misses

15 min AMRAP

1-2-3-4-5-6...

Deadlift 185#

HSPU

Rope Climb (these go away after the set of 4)

Bike cals

Wallball 20#

Total: finished 7 of the 9 set of hspu. All unbroken throughout.

1-16-24

 10min alt EMOM

15cal row

21 wallball 20#

Did this 2 weeks ago while sick and finished it. Did it today and crushed it. Was off at 40 seconds every round. Couldve easily done 7 rounds, maybe even 10.

OHS

5x2

95

135

165

185

215

This felt great. Missed getting 215 s2o on first attempt. Then nailed it.

Snatch complex

1 powersnatch + 1 OHS + 1 squat snatch

95

115

135

155

165

Took me 5 attempts to complete 165. I kept missing the squat snatch out front. The powersnatch felt amazing, jumping off the floor.

1-14-24

 Warm up

3 rounds

5 Single Leg KB RDL 

3 TGU each arm

5 GHD side raises each side

First round used 53# then used 70# for second 2 rounds.

Deadlift

Build to heavy set of 3

95

135

185

235

265

295

315

Partner

YGIG

Partner 1

10 Landmine 180s with 15#

20m handstand walk

10 half kneeling landmine shoulder press each arm, 15#

Partner 2

Zone 2 bike while partner 1 goes

Total cals: 176 (34, 41, 35, 31, 35)

I had a good handstand walk day for me. Each round took only 4 attempts. I was steady hitting 5-7m per attempt.