Saturday

April 30th, 2016

3hr 30min

1. 10 Rounds:

Row 300 Meters

Rest :60 Seconds b/t Rounds

(Total 3000 Meters)

= :57.4 / :58.2 / :58.1 / :57.8 / :57.8 / :57.6 / :58.2 / :58.3 / :58.4 / :58.3.

(1:36.7/avg. pace) 

Total time 18:40. 

2. AMRAP 8 Minutes of:

5 Rounds: 

8 Thrusters (115lbs.)

40 Double Unders

Then Max Bar Facing Burpees in Remaining Time

= 4:47/5 RFT + 51 Bar Facing Burpees. 

Thrusters unbroken!

Double unders unbroken!

Bar facing burpees ~18 reps/min pace.

3. For time:

21-18-15-12-9 Reps of, 

Wall Balls (25lbs.) 

Chest to Bar Pull-ups 

Rest :30 Seconds b/t Rounds 

= 7:03. 

Wall balls unbroken.

Chest to bar pull-ups UB / UB / 10-5 / 9-3 / UB. 

4. 4 Rounds of:

7 Bench Press (135lbs.)

10 Strict Stationary Dips 

Rest 2-3 Minutes b/t Rounds

= 135x7/10 strict dips, 135x7/10 strict dips, 135x7/10 strict dips, 135x7/10 strict dips.

I rested ~2:30 b/t rounds. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Friday

April 29th, 2016

3hr 15min

1. For time: 

40-30-20-10 Reps of,  

Calorie Row

GHD Sit-up

Burpee to 6" Target

= 15:58.

Row at 1300-1500cal/hr pace (~22 cal/min pace). 

GHD sit-up fast and unbroken.

Burpee to target AFAP (~18 reps/min pace). 

2. Back Squat; 5 Rep Max:

= 135x6-185x4-205x2-225x2-245x1-265x1-275x1-280x1 (97%). 

265x5 (PR). 

3. For time:

21-15-9 Reps of, 

D-Ball Clean (100lbs.) 

Handstand Push-up to 3" Deficit 

= 5:37. 

Rest 5 Minutes...

4. 3 Rounds for time of: 

30 Calorie Assault Bike 

15 Alternating Dumbbell Snatch (75lbs.)

= 9:59.

Total time 20:36. 

D-Ball cleans fast and unbroken.

Deficit hspu's fast and unbroken.

+ 

Assault bike at 345-500 watts. I didn't let it drop under 345 watts, I stayed tough AF. 

Alternating DB snatch AFAP (15 reps/min pace). 

3:19/round x3 rounds. 

5. 3 Sets of:

12 Back-Rack Lunge Steps (6/leg) 

Rest 2-3 minutes b/t sets

= 185x12-195x12-205x12.

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Thursday

April 28th, 2016

1hr 45min

1. Warm-up:

Foam rolling, air squats, activation, leg swings, push-ups, etc.

= Complete.

Spent about 10-15 minutes here just getting moving. 

2. 10 Rounds for time of:

20 Calorie Assault Bike

20 Push-ups 

= 19:05. 

Assault bike at 350-500 watts (:58-1:10/20 cals). 

Push-ups unbroken for 1 round then either 12-8 or 13-7 for the next 9 rounds. 

1:54/round x10 rounds.

3. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

3-minutes of anterior shoulder stretch per arm

3-minutes of seated straddle pose 

= Complete, complete, complete & complete. 

Wednesday

April 27th, 2016

3hr 30min

1. Running: 

Every 3 Minutes for 18 Minutes (6 Rounds),

Run 400 Meters wearing a 20lb. Weight-Vest

(Total 2400 Meters) 

= 1:24, 1:22, 1:20, 1:18, 1:17, 1:16. 

Total time 16:16. 

2. Squat Clean; 6x2 at 80%+, New set every 2 minutes:

= 135x4-155x3-175x2.

185x2-190x2-195x2-195x2-195x2-195x2, New set every 2 minutes. 

3. AMRAP 20 Minutes of:

100 Meter Farmer Carry (Two 53lb. KB's)

20 Box Jump Overs (24")

20 Kettlebell Front Squats (Two 53lb. KB's)

20 Push-ups 

= 6 Rounds Even. 

Farmer carries unbroken. 

Box jump overs unbroken.

Kettlebell front squats unbroken until round 6 (19-1). 

Push-ups 12-8 x6 rounds.

3:20/round x6 rounds. 

4. AMRAP 8 Minutes of:

30 Double Unders

4 Bar Muscle Ups

Rest :30 Seconds 

= 8 Rounds + 30 Reps. 

Double unders unbroken.

Bar muscle ups unbroken.

:27sec/round x8+ rounds.

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Tuesday 

April 26th, 2016

3hr 30min

1. 5 Rounds for time of:

25 Calorie Row

50 Double Unders 

= 8:56. 

Row 1300-1500cal/hr pace.

Double unders unbroken. 

1:47/round x5 rounds.

2. 1 Squat Clean + 2 Split Jerks; 6 sets at 80%+, New set every 2 minutes: 

= 135-155-165.

175-185-190-195-200-205, New set every 2 minutes. 

3. 4 Rounds for time of:

30 Calorie Assault Bike

20 GHD Sit-ups 

10 Hang Squat Cleans (135lbs.)

= 14:27. 

Assault bike 325-500 watts, ~1:30-2:00/30 cals.

GHD sit-ups fast and unbroken.

Hang squat cleans 7-3 x4 rounds. 

3:36/round x4 rounds. 

4. 7 Rounds for time of: 

10 Burpee Box Jump Overs (24")

10 Chest to Bar Pull-ups 

Rest :30 Seconds b/t Rounds 

= 7:38. 

Everything unbroken and AFAP. 

:39sec/round x7 rounds. 

5. Bench Press; 5x5 at 90% of 5 Rep Max, New set every 2 minutes:

= 95x7-115x5-135x3.

5x5 at 145lbs, New set every 2 minutes.

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Monday

April 25th, 2016

3hr 55min

1. 5 Rounds:

Row 750 Meters

Rest 2 Minutes b/t Rounds

(Total 3750 Meters) 

*Goal is sub 1:44/avg. pace across all 5 rounds. 

= 2:32.9, 2:33.0, 2:33.7, 2:34.1, 2:35.1.

(1:42.5/avg. pace)

Total time 20:48. 

2. Back Squat; 5x5 at 90% of 5 Rep Max, New set every 2:30: 

= 135x7-185x5-205x3-225x2.

5x5 at 235lbs, New set every 2:30. 

3. For time:

40-30-20 Reps of, 

Push Press (95lbs.)

Box Jumps (24")

Pull-ups 

= 9:13.

Push press 31-9 / 21-9 / 13-7.

Box jumps unbroken AFAP.

Pull-ups 31-9 / 20-10 / 13-7. 

4. Every 3 Minutes for 15 Minutes (5 Rounds):

Run 400 Meters

Max Reps of Strict Handstand Push-ups 

= 36 / 27 / 27 / 24 / 24.

Total 138 Reps + 2k Running. 

Runs 1:19-1:29/400 meters. 

5. Deadlift; 4x4 at 82.5% (No bounce), New set every 2 minutes:

= 135x6-225x4-275x2.

4x4 at 295lbs (84%), New set every 2 minutes. 

No belt on these. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Sunday

April 24th, 2016

Active Recovery Day

1. Recovery Flush: 

20-minutes of Stand Up Paddle Boarding

= Complete.

I just got moving for 20 minutes here. I'm pretty sore, beat up, and tired today. 

2. Mobility:

3-minutes of hip flexor stretch per leg

= Complete. 

Saturday

April 23rd, 2016

Bodyweight 145 lbs. 

3hr 25min

1. 4 Rounds for time of: 

30 Calorie Assault Bike

30 Calorie Row

= 13:59.

Assault bike at 345-500 watts (1:30-2:00/30 cals). 

Row at 1300-1500cal/hr pace (1:18-1:25/30 cals). 

3:29/round x4 rounds. 

2. Power Clean + Push Jerk; 6x2 at 80%+, New set every 2 minutes: 

= 135x4-155x3.

165x2-170x2-175x2-180x2-185x2-175x2, New set every 2 minutes. 

(82.5-92.5% of 1 rep max power clean) 

3. 3 Rounds for time of:

10 Clean and Jerks (155lbs.)

15 GHD Sit-ups 

75 Double Unders

15 GHD Sit-ups 

= 10:43. 

Clean and jerks 1:00-1:12/10 reps.

GHD sit-ups fast and unbroken.

Double unders fast and unbroken. 

3:34/round x3 rounds.

4. AMRAP 10 Minutes of:

10 Back Rack Walking Lunges (145lbs.)

10 Burpees Over the Barbell 

= 8 Full Rounds.

Back rack walking lunges unbroken. 

Burpees over the barbell AFAP. 

1:15/round x8 rounds. 

5. For time:

10-9-8-7-6-5-4-3-2-1 Reps of,

Unbroken Strict Pull-ups 

= 3:53.

55 reps of strict pull-ups. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Friday

April 22nd, 2016

3hr 30min

1. 8 Rounds for time of: 

Row 25 Calories

Rest :60 Seconds b/t Rounds

(Total 200 Cals) 

= :52, :55, :54, :55, :54, :56, :55, :57.

Total time 14:18.

Row at 1600-1900cal/hr pace.

2. Back Squat; 5 Rep Max:

= 135x6-185x4-205x2-225x1-245x1-265x1-285x1-290x1 (PR).

260x5 (PR). 

3. 7 Rounds for time of:

7 Thrusters (100lbs.)

7 Burpees to 6" Target

= 5:12.

Thrusters unbroken.

Burpees to target AFAP. 

Zero transitions.

This was a mental victory, I got better today. 

4. Bench Press; 5 Rep Max: 

= 95x7-115x5-135x3-155x1-165x1-175x1 (PR). 

155x5 (PR). 

5. 10 Rounds for time of:

10 Calorie Assault Bike

1 Rope Climb (15') 

Rest :30 Seconds b/t Rounds 

= 10:13.

Assault bike :22-27sec/10 calories.  

Rope climbs ~2 pulls/15ft. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Thursday 

April 21st, 2016

2hrs

1. Warm-up:

Foam rolling, basic stretching/mobility, activation, etc.

= Complete.

Foam roll lats/t-spine, band pull-aparts, air squats and leg swings. I spent about 10-15 minutes here just getting moving. 

2. 4 Rounds for time of:

Row 1000 Meters

Run 400 Meters with a 100lb. Sandbag

= 31:52. 

1k Row splits 3:36.8, 3:43.7, 3:44.2, 3:42.3 (1:51.1 avg/4k). 

400 meter sandbag run splits ~3:30-4:30. 

3. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

3-minutes of anterior shoulder stretch per arm 

= Complete, complete & complete. 

Wednesday

April 20th, 2016

3hr 20min 

1. For time:

Run 200 Meters

Rest 60 Seconds

Run 400 Meters

Rest 2 Minutes

Run 800 Meters

Rest 3 Minutes

Run 1600 Meters

(Total: 3000 Meters)

= 0:35/200m, 1:12/400m, 2:36/800m, 5:20/1600m.

Total time 15:43. 

2. Front Squat; 5x3 at 80%+, New set every 2 minutes:

= 135x8-165x6-185x4.

205x3-215x3-225x3-230x3-220x3, New set every 2 minutes. 

3. Every 5 Minutes for 20 Minutes (4 Rounds):

30 Calorie Row

20 Box Jump Overs (24")

10 Front Squats (185lbs.) (From the floor) 

= 2:57, 2:56, 3:21, 3:42.

Total time 18:42. 

Row 1:19/30 calories across all 4 rounds. 

Box jump overs fast and unbroken.

Front squats 10 / 10 / 9-1 / 7-3.

I went to failure on the front squats. I held on to the barbell until I physically could not do another rep, PROUD! 

4. AMRAP 8 Minutes of:

15 Chest to Bar Pull-ups 

15 Handstand Push-ups 

= 7 Rounds + 19 Reps.

CTB pull-ups unbroken for 4 rounds, then 10-5 for 4 rounds. 

Handstand push-ups unbroken. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Tuesday 

April 19th, 2016

3hr 20min

1. 4 Rounds for time of:

30 Calorie Assault Bike

60 Double Unders

= 9:51.

Assault bike at 400-500 watts.

Double unders unbroken.

2:28/round x4 rounds. 

2. 1 Squat Clean + 3 Jerks; 5 Sets at 80%+:

= 135-155.

175-185-195-200-195, New set every 2:30. 

3. AMRAP 6 Minutes of:

4 Squat Cleans (185lbs.)

4 Bar Muscle Ups

= 4 Rounds + 4 Reps. 

Squat cleans singles AFAP.

Bar muscle ups unbroken. 

I failed one squat clean, so that means I put out and pushed my limits! 

4. For time:

100 Calorie Row

75 GHD Sit-ups

50 Kettlebell Swings (70lbs.)

25 Burpees to a 6" Target

= 12:08.

Row 4:28/100 cals. 

GHD sit-ups unbroken.

Kettlebell swings 21-12-10-7. 

Burpees to target ~1:15/25 reps. 

5. Bench Press; 5x5 at 90% of 5 Rep Max:

= 95x7-115x5.

5x5 at 140lbs, New set every 2 minutes. 

6. Cool Down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Monday

April 18th, 2016

3hr 

1. Rowing:

3x 1000 Meters, Rest 3 Minutes b/t Sets

*Goal is Sub 1:44/avg pace across all 3 sets. 

= 3:24.9, 3:25.9, 3:26.5.

Total time 16:17.

Average pace 1:42.8/3k. 

2. Back Squat; 5x5 at 90% of 5 Rep Max, Rest 2 Minutes b/t Sets: 

= 135x6-185x5-205x4.

5x5 at 230, 2 minute rest b/t sets w/ belt. 

3. For time:

20-18-16-14-12-10 reps of,

Front Rack Lunge (135lbs.)

Handstand Push-up

= 9:40.

Front rack lunges unbroken!

Handstand push-ups unbroken!

4. AMRAP 6 Minutes of:

10 Unbroken Push-ups

*Must be in unbroken sets of 10 reps

= 15 sets of 10 unbroken reps.

Total 150 reps.

5. Deadlift; 5x3 at 82.5% (No Bounce), Rest 2 Minutes b/t Sets:

= 135x6-225x5-275x4.

5x3 at 295, 2 minute rest b/t sets w/o belt.

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.

Sunday

April 17th, 2016

Active Recovery Day

1. Aerobic Restoration/Flush:

2-hour Surf Session

= Complete! 

I stayed moving and paddling the whole time. 

+ 3-minutes of hip flexor stretch per leg. 

Saturday

April 16th, 2016

3hr 20min

1. 4 Rounds for time of:

Row 500 Meters

Run 400 Meters

= 13:58.

Row splits 1:45.1, 1:48.0, 1:47.7, 1:48.5.

Run splits between 1:26-1:36.

3:29/round x4 rounds.

2. Power Clean; 6x2 at 80%+, New set every 2 minutes:

= 135x4-155x3.

165x2-170x2-175x2-180x2-185x2-190x2.

(82.5-95%)

3. AMRAP 15 Minutes of:

10 Deadlifts (275lbs.)

30 Wall Balls (20lbs.)

Row 250 Meters

= 5 Rounds + 5 Reps.

Deadlifts unbroken!

Wall balls unbroken!

Row at 1:55-1:57/avg 500m pace. 

2:55/round x5+ rounds. 

4. For time:

100 Handstand Push-ups to 3" Deficit

*Every time you break complete 15 Burpee Box Jump Overs (24")

= 7:36.

Deficit hspu's 52-31-17.

Burpee box jump overs sub :60 sec/15 reps x2. 

5. For time:

10 Sets of 7 Strict Pull-ups 

= 5:58. 

70 total reps of strict pull-ups. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Friday 

April 15th, 2016

3hr 20min

1. Rowing:

50-40-30-20-10 Calories for time (150 Cals)

Rest :60 Seconds b/t Sets

= 1:52, 1:38, 1:12, :48, :21.

Total time 9:51.

Row 1450-1800cal/hr pace.

2. Back Squat; 5 Rep Max:

= 135x6-185x4-205x2-225x1-245x1-265x1-275x1-285x1 (PR).

255x5 (PR). 

3. "Linda"

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift 1.5 Bodweight (220lbs.)

Bench Press Bodyweight (145lbs.)

Squat Clean .75 Bodyweight (110lbs.)

= 13:35.

Deads unbroken.

Bench 10 / 6-3 / 5-3 / 4-3 / 4-2 / 3-2 / 2-2 / 2-1 (failed 3rd rep) / 1-1 / 1. 

Squat cleans TnG unbroken.

I failed my 3rd bench press on the round of 3, but at least I didn't let the fear of failure stop me from trying!! I'm stoked on my time regardless!!

4. 5 Rounds for time of:

20 Calorie Assault Bike*

20 Pull-ups 

Rest :60 Seconds b/t Rounds

*20 Cal Assault Bike must be completed in under :60 seconds*

= 1:11, 1:14, 1:18, 1:27, 1:40.

Total time 10:59. 

Assault bike :49 / :51 / :53 / :57 / :57. 

Pull-ups 20 / 20 / 20 / 12-8 / 12-8.

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.