Power Clean 5!

"Mind Control"7 Rounds:
7 Toes to Bar
7 Front Squats
200 Meter Run

13:57

Push Press 5!

AMRAP 20:
100 Double Unders
50 Push Press 45lb
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar Strict
10 Bar Muscle-ups Positioning for strict BMU

1 round plus 3 cal on rower. I forgot that in order to string DU's together that I need to warm up with 50-100 failures. Lesson re-learned.

Front SquatOn the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

135-185-225-205-205

Conditioning
"Workaholic"
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

27:53 very hot outside

"Pineapple Express" Part #A (On the 0:00):For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups

9:41 Echo Bike

Sit-ups and HS walk practice

Capacity Builder
5 Sets, Not for Time:
20 Unbroken Double-Unders
Unbroken Bar Muscle-up practice

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

45-65-75-95-115

Conditioning"Bartender"
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 95

8:41

Went lightly on everything to protect my neck injury. No injury!

"Bar Crawl"
10-9-8-7-6-5-4-3-2-1:
Bench Press (135)
Front Squat (133)
Deadlift (220)

14:51

3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Strict Chest to Bar Pull-Ups
Max Barbell Thrusters 45lb
Rest 30 seconds between rounds.

1 Thruster after first set. CTB strict is a new dimension. 

AMRAP 20
10 Alt. Snatch 72lb KB
8 Hand Stand Push Ups
6 Snatch 
4 Hand Stand Push Ups
2 Burpees

5 rds plus 10 snatch

Dansdottir (Time)
6 Rounds
22 Kettlebell Swings 55/35
19 One Arm Kettlebell Thrusters 55/35
8 Kettlebell Facing Burpees
400m Run

37:38. Not bad for a broken foot.


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HS work

“Escape from Wonderland”
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

I only did 25 DUs a round due to my hopefully healing foot.

11:01

Bro work at lunch




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Rush Hour

E4MOM

12 bent over row
9 bar facing burpees
6 power snatch

135lb bar

5 rds my fastest was 1:17


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Rush Hour

E4MOM

12 bent over row
9 bar facing burpees
6 power snatch

135lb bar



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10 Sets for Time:
40% of Max Strict HSPU

8 = 40%

14:02

Thruster
On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.

135-135-135-155-155-155

Conditioning
"Chest Hair"
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

15:50. When my knee started hurting I went to strict presses. 2 in the first set of thrusters and 7 in the last set. I struggled alot but the runs felt good on my bad foot. 

Recovery BikeNot for Score:
15:00 Recovery Bike
Athlete's choice on Erg Bike or Assault Bike.
On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

3 RFT
400m run
12 burpees
21 squats

11:13

Foot held up. I’ll try not to break it again.


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AMRAP 15”

1 pull up
1 KTE
1 TTB

Increase by one rep each round

9 KTE

Pull ups had to be kipped instead of butterfly


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10-20-30-40-50
TTB
RKBS 72lb

20” time cap

35 of 50 TTB but I went ahead and finished them after the time cap


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9-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-ups (100)
11-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Push-ups (200)
3-24-23-22-21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Squats (300)

No weight vest. Booted foot.

28:08


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9-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-ups (100)
11-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Push-ups (200)
3-24-23-22-21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Squats (300)

No weight vest. Booted foot.


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15” AMRAP
1 TTB
2 TTB
3 TTB...

15 rds plus 6

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10-9-8-7-6-5-4-3-2-1
Strict pull-ups
Strict HSPU

11:07


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10-20-30-40-50
Db snatch 50lb
TTB

20” time cap

Got thru 49 Db snatch. Used grips


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15” AMRAP
1 DL at 155
1 Squat

Increase by one each round.

15 plus one DL wearing my boot. I just can’t go very fast in the damn boot.


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10-20-30-40-50
Db snatch 50lb
TTB

20” time cap

24 of 50 dB snatch.

Foot in boot still

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Lynne

5 Rds for max reps

Bodyweight bench
Strict Pull-ups

BW: 210

100 reps.

10 min EMOM
10 TTB

Failed on 2 of the rds. Foot in boot and broken.


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10-20-30-40-50
TTB
Db Snatch 50lb alt arms

20” time cap

I got to 15 out of 50 TTB

This is one I can do every day and I’m going to try while my foot is broken. It was quite a struggle but I like it.


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Strict Handstand Pushups
For Time, with a 10:00 Time Cap:
50 Strict Handstand Pushups

6:55 

Conditioning"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

part 1: 4 ctb

part 2: 14 ttb

part 3: 1 rd plus 8 cal row

I can def tell my metcon has suffered and I've avoided pull-ups for so long due to my neck injury. I am seeing a doctor for it and need to get over to physical therapy. 

50-40-30-20-10
Lateral lunges
Push-ups

10:03


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1000m row
30 alt Db Snatch 50
15 burpee box jumps 20”
20 alt Db sn
10 burpee bj
10 alt Db sn
5 burpee bj

11:19


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15” AMRAP

5 training burpees
5 HPC 135lb
Add 5 each round

25 HPC plus one burpee.


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2k row

7:23 focused on technique. Damper was set at 6

AMRAP 12
5 Strict MU
20 Walking Lunges

4 rounds even. ripped my hand. I'm glad I was able to hit strict MU but the garage gym isn't very well suited for MU in general due to my height. Good work for my knees though.

"The Chief"

5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

20 plus 6 push ups but I think I missed count and was at 21 rds. Not sure. 

Tempo Front Squat
4 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.

135-185

Conditioning
“Heartbreak Kid”3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Regular butterfly pull-ups to protect my neck

9:27

"Bad Blood"
5 Rounds:
1:00 - Max Burpee Box Jumps (20")
1:00 - Clean high pull (155)
1:00 - Echo Bike Calories
1:00 - Rest

151 but I was interrupted by some nice Mexicano Hombres. Extra Rest!

Recovery Row1800 Meter Row
Meters 0-200 - 2K Pace + 15 Seconds
Meters 201-400 - 2K Pace + 10 Seconds
Meters 401-600 - 2K Pace + 5 Seconds
Repeat this process for a total of (3) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.

7:16 and miserable

7 min of burpees

105


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25-20-15-10-5

TTB
Burpees

12:46. TTB on portable pull up bar so I was swinging.


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10 RFT
Run 256m
Rest 90s

24:23

Feet are on fire.


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1400m Row
60 Double unders
1200m Run
50 DB thrusters
1000m Run
40 Echo bike cals
800m Run
30 plate jumps 22
600m Run
20 Burpees
400m Run
10 Burpee plate jump overs 22"

45ish. I thought I could do it in under 40 so I put a time cap. Good one. 

AMRAP 12:
9 Pull-ups
18 Alternating bell Snatch 72lb KB
27 Sit-ups

3 plus 1 sit-up.

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Push press 5! no PR

3 TTB*
9 TTB*
15 TTB*
21 TTB*
27 TTB*
33 TTB*
39 TTB*

Everytime you let go of the bar, perform 5 cal on the rower after completion of each set.

25:50

awful

Shoulder Press (18:00 to find 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP 17
5 Toes to bar
10 Push ups
15 Air squats

205 on SP.  Not my best but it shows my deviation from CF is sustaining my strength. 

18 rds plus 4 push-ups. So far in the lead. 

10-1!*
TTB
*18 ft Hs walk after each set


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5 Rounds:
1 Minute Row Cals
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest

334. Med ball was 25lb and no abmat



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For Time, with a 10:00 Time Cap:
200' Walking Lunge
50 Box Step-Ups (24"/20")
50 Strict HSPU
200' Handstand Walk

41 HSPU. No doubt the 50lb DB overhead which is what this was programmed for would kill me with my knees as bad as they are.


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5 Rounds, On the 4:00:
9 DB Deadlifts 90 ea
12 Rower Facing Burpees
15/12 Calorie Row

3:07 was slowest round at the end. 

AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)

Alternate 5 and 5 on dbc&j

3 plus 36 situps. No abmat. 

15 min AMRAP
1 TTB
1 Burpee

Increasing by one each set.

12 TTB
12 burpees over stabilizing half ball

Plus one TTB


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EMOM 20”
10 burpees over the KB

Record rds completed. Must at least start ea rd.

14




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"Waterproof" 
21 - 15 - 9
Row Calories
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Barbell Facing Burpees
Thrusters (95/65)

16:36 Rx'd

AMRAP 4”

10 AKBS 72lb
25’ HS walk

Rest 2”

Repeat

1+6’ then 1+12’


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15” AMRAP
50 DUs
20 foot HS walk
10 KB jerks 72lb (5L,5R)

3 plus 20’ walk


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Row Conditioning
On the 0:00 - 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00 - 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00 - 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

Subbed Echo bike in lieu of Row. Good one.


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AMRAP 18”

9 KB PC 72lb
12 SHSPU
9 KB FS
12 over the Kb burpees

4 plus 9 HSPU


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AMRAP 20”

30 squats
30 burpees
30 sit ups
30 DUs

3 plus 16 sit ups

Finished the round.


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55 cal row x 5 3 min rest

Rest 5

30 cal 20 burpees over the rower

36:01 including rest


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3 Rounds: 
AMRAP 5: 
15 Barbell Facing Burpees
10 Power Cleans
21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

Got into the burpees every round. I'm pretty beat up from today. Did strength training in globo gym this morning. Then EHOH for 8 hours 30 RKBS 72lb. 

Max double kbs 53lb: 32

On the 4:00 x 3 Sets:
15 TTB
15/12 Calorie Row
15 Kipping Handstand Push-ups

finished all in the 4' time frame. Good kipping work tonite. 

AMRAP 15

25 DUs
5 Kb snatches ea side
25 DUs
5 over the kb burpees

72lb kb

4 plus 6 snatches


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75' Handstand Walk100' KB walk Right front rack
100' KB walk Left front rack
30 AKBS
100' KB walk Left front rack
100' KB walk Right front rack
75' Handstand Walk

KB=72lbs

Untimed. Good HS walk practice. 

Stamina Builder
For Time:
50 Double Unders, 20′ Handstand Walk, 50 Sit-ups, 20′ Handstand Walk
40 Double Unders, 20′ Handstand Walk, 40 Sit-ups, 20′ Handstand Walk
30 Double Unders, 20′ Handstand Walk, 30 Sit-ups, 20′ Handstand Walk
20 Double Unders, 20′ Handstand Walk, 20 Sit-ups, 20′ Handstand Walk
10 Double Unders, 20′ Handstand Walk, 10 Sit-ups, 20′ Handstand Walk

25:10ish. I wasn’t warmed up but good practice. The new “Annie”


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Metcon (Time)
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (you choose the weight)

After Each Round: 30 Double Unders

11:18

I almost scaled dus to 20. Hope my knee isn’t fussy.


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AMRAP 16:
30 Kettlebell Clean and Jerks 53lb
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

2 plus 4 kb c&j

6 Rounds, On the 2:00: 
400/330 Meter Row

Round 1: 2k Pace + 9 Seconds 
Round 2: 2k Pace + 4 Seconds 
Round 3: 2k Pace - 1 Second

Round 4: 2k Pace + 5 Seconds 
Round 5: 2k Pace  
Round 6: 2k Pace - balls out

Sunday Runday
2.25 miles 19:42 around the neighborhood

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4 Rounds
30 Cal row
30 Toes to bar

19:52. I tried to hit TTB in pairs of 3 instead of gassing myself. Made it all the way (for the most part-had a few sets broken but didn't let go of the bar) til the last round and the last 10 were broken to ones. 

10” AMRAP
50 burpees
50 DB thrusters at 25lb
Max distance HS walk

22 feet

My back seized up on the walks so I’m gonna have to redo this one.


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Tonight:

Metcon (Time)

5 Rounds

20 Cal Echo bike

10 Overhead squats 135

14:50. Rx'd

High-Hang Snatch (This is a squat snatch! Heavy triple)

115

Snatch Pull (6x3)

135-155-165-175-185-195

Front Squat (3,2,1,1,1)

235-225-275-295-315(f)

2k Row (Time)

Max Effort 2k Row

7:23

Metcon (Time)

5 Rounds
100 foot Overhead walking lunge 75/50
10 HSPU

23:32 kipping hspu

Snatch (6X6 ADD 5lbs from last time)

squat snatch

95-practice

Power Clean (6x6 add 5lbs from last time)

135

25 Cal echo bike
10 Ring MU
10 Clusters 165/115

approx 6 min. 

Metcon (Time)

3 Rounds
30 janda sit ups
30 Wall balls 30/20

9:24

2 Position Clean 

Floor + Hang without dropping the bar

205-fail on 225 hang

Clean High Pull (6x3)

225

Back Squat (3,2,1,1,1)

325

Metcon (2 Rounds for time)

10-8-6-4-2
Deadlift 255
Bench 185

Rest 5:00

10-8-6-4-2
Deadlift 255
Bench 185

15:50 includes rest.

Metcon (Time)

1k row
100 DB Thrusters 20lb
1k row

14:18

Power Snatch (6X6 ADD 5LBS from the last time)

115

Squat Clean (6x6 add 5lbs from the last time)

165

Metcon (Time)

21-15-9
DB squat snatch 100/70
Strict HSPU

12:54

Front Squat (3,2,1,1,1)
285
Hang Snatch (Work up to a heavy double)
145
Everyday is practice.
Snatch Pull (6x3)
205
Metcon (Time)
2 Rounds
100' Hand stand walk
10 Muscle ups
Untimed. Bad headache.
Metcon (Time)
3 Rounds
30 TTB
10 Front squats 225/155

16:47 I think.


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Snatch (10X3 @ 75%)
SQUAT SNATCH
145. Some misses. Good practice.

Power Clean (10X3 @75%)
185
Used this to warm up to snatch

Metcon (Time)
15-12-9
Deadlift 255
Strict press 135

9:04

Metcon (Time)
8 Rounds for time
20 Cal Echo bike
20 Cal Row

24:00

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Power Snatch (10X3)
135

Squat Clean (10X3)
205

Metcon (Time)
3 Rounds for time
300/250m Row
30 Wall balls 20/14
30 Clean and jerks 115/80

26:27


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Front Squat (3,2,1,1,1)
275

Hang Snatch (Heavy double)
135

Metcon (Time)
10 Rounds
5 Power cleans 155
10 Strict HSPU
15 cal row

32:23 Rxd


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3 rounds
30 Burpees
30 Squat cleans 95/65
800m run or 1000m row

I rowed the first 2 rds ran the last

38:52


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5-3-1 deload DL

8x4 Snatch at 115-135
Palm the bar while rxing!!!

8x4 PC at 190

5 RFT
30 cal echo bike
20 Janda sit ups
10 strict pull ups

19:34


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 Just shoulder work today

3 Position Snatch (work to a heavy set. Bar shouldn't be dropped)
HIgh Hang+Hang+Floor
Snatch Pull (5x3)
155 both

Metcon (Time)
50 Toes to bar
50 Strict HSPU
50 Toes to bar

19:30 wow I’m outta shape


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De-load Week Back Squat

50 Janda Sit-ups
50 Strict Pull-ups
50 Janda Sit-ups

9:33

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Snatch balance 5-5-5-5-5
 45-65-95-115-135
I hit em pretty good and solid

Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
I got to 1 pull up after 10-20-30

Fun one!

5-3-1 DL. No injuries

1-10
DL 155
HPC 155
Strict TTB

21:05

Power Snatch Balance (7X5 @ 65%)
115lb

Squat Clean (7X5 @ 65%)
115lb

Metcon (Time)
4 Rounds
25 Cal ass bike
25 Wall ball 30/20

18:05. Subbed 30lb DB thrusters for wall balls


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