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.