Saturday 

May 14th, 2016

3hr 50min

1. 10 Rounds for Max Calories of:

1min of Assault Bike Hard

1min of Assault Bike Easy 

(Total time 20min) 

= 291 Calories / 7.8 Miles.

Hard interval 480-550 watts. 

Easy interval 150-200 watts.

2. EMOM for 7 Minutes:

2 Power Clean + Push Jerk at 175lbs

= 115x5-135x4-155x3-165x1. 

7x2 at 175lbs (88% of 1RM PC) EMOM. 

3. 3 Rounds for time of:

15 Power Cleans (155lbs.) 

15 Burpee Box Jump Overs (24")

= 8:16. 

Power cleans 5-1-1-1... / 1-1-1... / 1-1-1... AFAP. 

Burpee box jumps fast and unbroken. 

2:45/round x3 rounds. 

4. 4 Rounds for time of:

30 Calorie Ski Erg 

100 Meter Yoke Carry (300lbs.) 

3 Rope Climbs (15')

= 17:39. 

Ski erg 1100-1300cal/hr (1:28-1:48/30cals).

Yoke carry 50 meters - 50 meters x4 rounds.

Rope climbs :30-45sec/3 reps. 

4:24/round x4 rounds. 

5. 3 Sets of:

14 Back Rack Walking Lunge Steps (7/leg)

Rest 2-3 Minutes b/t Sets 

= 185x14-195x14-205x14. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Friday

May 13th, 2016

3hr 50min

1. 10 Rounds for time of:

20 Calorie Row

15 Calorie Ski Erg

= 20:20. 

Row 1200-1500cal/hr pace (20cals in sub :58 x10 rounds). 

Ski erg 1100-1300cal/hr pace (15cals in sub :55 x10 rounds). 

2:02/round x10 rounds. 

My previous time on this workout was 21:26 on March 28th, so I PR'd by 1:06 in less than two months! 

2. Back Squat; 5 Rep Max:

= 135x6-185x4-205x2-225x2-245x1-265x1-275x1-285x1-295(f). 

275x5 (PR). 

3. 3 Rounds for time of:

Run 400 Meters

40 GHD Sit-ups 

7 Deadlifts (315lbs.) 

= 10:37. 

Running 1:20-1:38/400 meters.

GHD sit-ups fast and unbroken.

Deadlifts unbroken. 

3:32/round x3 rounds. 

4. EMOM for 12 Minutes:

20 Wall Balls (20lbs.)

= Complete!

All 12 rounds unbroken!

I got maybe 2-3 no reps throughout the workout so I had to do 21 reps on those rounds. 

5. AMRAP 6 Minutes of:

Max Strict Pull-ups in Sets of 5 Reps 

= 13 Sets of 5 Reps (65 Reps). 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Thursday 

May 12th, 2016

2hrs

1. Warm-up:

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

= Complete.

Spent about 10-15 minutes here just getting moving. 

2. 5 Rounds for time of:

400 Meter Run

30 Calorie Assault bike

20 Bench Press (115lbs.)

= 25:50. 

Running 1:20-1:26/400 meters. 

Assault bike 425+ watts (1:35-1:45/30 cals).

Bench press 13-7 x4 rounds / 8-6-6 x1 round. 

2000 meters running, 150 calories assault bike, 100 bench presses 115#. 

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 

May 11th, 2016

3hr 45min/am+pm

Session 1:

1. For time:

80 Double Unders

40 Calorie Ski Erg

60 Double Unders

30 Calorie Ski Erg

40 Double Unders

20 Calorie Ski Erg

20 Double Unders

10 Calorie Ski Erg

= 8:09.  

Double unders 3-4 trip ups, ski erg + double unders = nasty combo!

Ski erg 1200-1400cal/hr (20-22cal/min pace). 

2. Squat Clean; 3 Reps at 80% EMOM for 5 Minutes: 

= 115x5-135x4-155x3-175x2.

3 Squat Cleans at 185lbs (82.5%) EMOM for 5 Minutes.

3. For time:

30 Thrusters (95lbs.)

Run 400 Meters

20 Thrusters 

Run 400 Meters

10 Thrusters 

Run 400 Meters 

= 7:32.

Thrusters unbroken! Victory is all mine! 

Running 1:30-1:40/400 meters. 

4. AMRAP 15 Minutes of:

20 GHD Sit-ups 

20 Burpee Pull-ups (Strict Dead Hang) 

= 5 Rounds + 18 Reps. 

GHD sit-ups fast and unbroken.

Burpee pull-ups dead hang ~2:00/20 reps. 

2:52/round x5+ rounds. 

5. 4 Rounds:

8 Bench Press (135lbs.)

Rest :60 Seconds 

12 Strict Dips 

Rest :60 Seconds 

= Complete, 32/48 Reps. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

------------------------------------------

Session 2:

7. 10 Rounds for time of:

10 Calorie Assault Bike

10 Wall Balls (20lbs.)

= 10:26. 

Assault bike 375-500 watts. 

Wall balls unbroken. 

1:02/round x10 rounds. 

+ 2-minutes of pigeon stretch per leg. 

Tuesday

May 10th, 2016

3hr 15min

1. 6 Rounds:

Row 500 Meters

Rest 1:1

(Total 3000 Meters) 

= 1:38.1, 1:38.8, 1:38.7, 1:39.2, 1:39.0, 1:38.8.

Avg. pace 1:38.7. 

Total time 18:06. 

2. Push Press; 4x10 at 70%+, New set every 2:30: 

= 95x10-115x6.

125x10-135x10-135x10-140x10, New set every 2:30. 

(72.5-80%) 

3. AMRAP 10 Minutes of:

50 Double Unders

10 Back Squats (135lbs.) 

= 8 Rounds + 51 Reps (1 Back Squat on Round 9). 

Double unders only 2 trip ups.

Back squats unbroken. 

1:10/round x8+ rounds. 

4. 4 Rounds for time of:

21 Handstand Push-ups to 2" Deficit

7 Dumbbell Burpee Box Overs (24"/35lb. DB's)

= 6:55.

Handstand push-ups unbroken.

DB burpee box overs fast and smooth.

1:43/round x4 rounds. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Monday 

May 9th, 2016

3hr 40min

1. Every 5 Minutes for 25 Minutes (5 Rounds):

Row 600 Meters

20 Push-ups 

50 Double Unders

= 3:04, 3:00, 2:59, 3:01, 3:04.

Total time 23:04. 

Row splits 2:01.3, 2:04.3, 2:03.6, 2:03.2, 2:04.2. 

Row avg. pace 1:42.9/3k. 

Push-ups unbroken.

Double unders unbroken. 

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

= 135x7-185x5-205x3-225x2. 

5x5 at 245lbs, New set every 2:30. 

3. For time:

25 Calorie Row

50 Sumo Deadlift High Pulls (95lbs.)

25 Calorie Row

50 Front Squats (115lbs.)

25 Calorie Row

50 Push Jerks (135lbs.)

25 Calorie Row

= 15:43. 

Row at 1200-1400cal/hr pace. 

Sumo DLHP's 10-10-5-5-5-5-5-5. 

Front squats 25-15-10. 

Push jerks 11-7-7-7-7-7-4. 

4. EMOM for 10 Minutes:

4 Box Jumps (40")

8 Strict Pull-ups 

*Both movements in the same minute, so 10 rounds. 

= Complete. 

Box jumps 1-1-1-1 AFAP x10 rounds.

Strict pull-ups unbroken for 7 rounds, then 5-3 on rounds 8-10. 

:31-40sec/round x10 rounds. 

5. Deadlift; 4x4 at 85% (No bounce & No belt), New set every 2:30: 

= 135x6-225x4-275x2. 

4x4 at 305lbs, New set every 2:30. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Sunday 

May 8th, 2016

Active Recovery Day

1. Aerobic Flush:

1-hour 20-minute Surf Session

= Complete.

I stayed moving and paddling pretty much the whole time. 

2. Mobility:

3-minutes of hip flexor stretch per leg

= Complete.