Wednesday 1-20-16:

3hr 30min/am+pm

Session 1:

1. Warm-up

75 Bar Facing Burpees

= 3:26.

Kept a steady pace throughout the 75 reps. 

Not all out. 

2. Every 2-minutes for 10-minutes (5 sets):

6 Front Squats at 75%+ (+185lbs.)

= 135x8-165x4.

185x6-185x6-195x6-195x6-205x6 e2mom.

(5x6 from 75 to 85%)

3. 25-minute amrap:

25 Calories on the Rower

50 Wall Balls (20lbs.)

Rest 60 Seconds 

= 5 rounds + 58 reps (33 wall balls on round 6).

3:03 (UB)

3:11 (UB)

3:28 (36-14)

3:34 (36-14)

3:47 (30-10-10)

2:57/58 reps (20-10-3)

Row at 1200-1300cal/hr pace x6 rounds.

4. Every 5-minutes for 20-minutes (4 sets):

For time:

5 Calories on the Assault Bike

5 Chest to Bar Pull-ups

10 Calories on the Assault Bike

10 Chest to Bar Pull-ups

15 Calories on the Assault Bike

15 Chest to Bar Pull-ups 

= 2:39, 2:37, 2:49, 2:55.

Total time 17:55. 

Assault bike 350-700 watts x120 cals.

Chest to bar pull-ups unbroken x120 reps.

+10-minutes of Assault Bike at easy pace.

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

Session 2:

5. Back Squat; Heavy 3-Rep:

= 135x8-185x4

205x3-225x3-235x3-245x3.

6. 12-minute amrap:

7-6-5-4-3-2-1-2-3-4-5-6-7-6-5-4-3...Etc reps of, 

Back Squat (185lbs.) 

Strict Handstand Push-up 

= 153 reps. 

Back squats unbroken. 

Strict hspu's unbroken.

+5-minutes of Assault Bike at easy pace.

Tuesday 1-19-16-

2hr 40min

1. Warm-up:

Run 1 Mile

= 5:36.

2. Every 2-minutes for 10-minutes (5 sets):

4 TnG Power Cleans at 75%+ (+150lbs.)

= 165x4-165x4-165x4-165x4-165x4 all TnG.

(83% across all 5 sets)

3. For time:

4-3-2-1 Legless Rope Climb (15')

12-9-6-3 Clean and Jerk (155lbs.)

= 9:59.

Legless RC's by feel, almost failed 2 or 3.

Clean and jerks all singles. 

4. 5 rounds for times of:

15 Sumo DLHP (75lbs.)

15 Chest to Bar Pull-ups 

15 Box Jump Overs (24") 

Rest 60 Seconds

= 1:01, 1:06, 1:12, 1:18, 1:17.

Total time 9:54. 

Sumo DLHP unbroken. 

CTB unbroken first few rounds then 6-5-4.

Box jump overs fast.

5. 15-minute emom: 

10 Kettlebell Swings (70lbs.)

10 Handstand Push-ups 

= 12 rounds + 11 reps at emom pace.

15 rounds for time at 15:36. 

Held 20 reps emom for 12 rounds + 11 reps, then finished the last ~2.5 rounds for time at 15:36.

+10-minutes of Assault Bike at easy pace. 

Monday 1-18-16:

3hr 5min am/pm. 

Session 1:

1. Warm-up

3 rounds:

10 Hand Release Push-ups

10 Cal Assault Bike

10 Thrusters (45lbs.) 

= 3:53.

2. 10-minute amrap:

7 Squat Cleans (165lbs.)

30 Double Unders

= 6 rounds even. 

Cleans mostly singles, 1 or 2 TnG sets.

Double unders unbroken. 

3. 3-minutes on/2-minutes off for 3 rounds:

8 Power Snatches (115lbs.)

9 Handstand Push-ups

10 Wall Balls (25lbs.)

(Total time 13min.)

*Continue where you left off after each round, score is total rounds and reps completed throughout the 3 rounds.

= 1+22, 3+8, 5+5. 

Score: 5 rounds + 5 reps. 

Snatches a few TnG sets of 5, then singles.

Hspu unbroken. 

Wall balls unbroken. 

4. 10-minutes of Assault Bike at easy pace. 

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

Session 2:

5. 10 rounds for time of:

10 Calories on the Assault Bike

10 Calories on the Rower

Rest 60 Seconds 

= 17:53.

(:50, :52, :52, :52, :54, :56, :54, :54, :56, :53). 

+10-minutes of Assault Bike at easy pace.

+3-minutes of hip flexor stretch per side.

Saturday 1-16-16:

2hr 20min

1. Warm-up

For time:

50 Double Unders

30 Cal Assault Bike

50 Double Unders

= 2:39.

2. Deadlift: 

135x7-225x6-255x5-285x4-325x3.

Percentages: 40, 65, 74, 82.5, 94 %. 

= Complete. 

3. Thruster; 5-5-5-3-3-3: 

= 115x5-135x5-145x5-150x3-155x3-160x3.

Workouts 4, 5 & 6 with a running clock....

4. At 0:00 start,

27-21-15-9 reps for time of:

Thruster (95lbs.)

Toes to Bar

= 7:12.

5. At 20:00 start, 

40-30-20-10 reps for time of:

Calories on the Rower

Bar Facing Burpees 

= 10:57. 

6. At 40:00 start, 

For time:

50 Muscle ups 

*Must be in unbroken sets of 5 reps

= 9:56.

(Total time 49:56)

Thrusters unbroken!!!

Row at 1200-1300cal/hr pace.

Crushed the bar facing burpees. 

Muscle ups in ten sets of five reps. That was a game changer. 

7. 10-minute Assault Bike at easy pace.

Friday 1-15-16:

3hr 15min

Session 1:

1. Warm-up:

4x500m Row, rest :30sec b/t sets

*Row at 2k PR pace

= 1:44.4, 1:44.7, 1:44.6, 1:44.5 (1:44.5 avg). 

6:58.2 /2k. 

2. 5-minute emom:

5 TnG Squat Cleans at 70%+ 

*Try to use 155lbs across (72.5%)

155x5-155x5-155x5-155x5-155x5 (all TnG).

72.5% across all 5 sets emom.

3. 20-minute emom (10 rounds): 

Odd: 10 Power Cleans (135lbs.)

Even: 12 Bar Facing Burpees 

= Complete!! 

Power cleans :30 - :43 seconds.

Bar facing burpees :26 - :30 seconds.

Really proud to complete this!!

4. 50-30-10 reps for time of:

Kettlebell Swings (53lbs.)

Alternating Pistols

Hand Release Push-ups 

= 9:07.

Kbs unbroken.

Alt pistols unbroken.

HR push-ups unbroken. 

+10-minutes of Assault Bike at easy pace. 

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

Session 2:

5a. Push Jerk; 6-RM from the floor:

115x6-135x6-145x6-155x6-165x6-175x4(F5)-175x6.

5b. For time:

36 Push Jerks at 80% of 6-RM (from floor) 

= 2:35 at 140lbs (80%). 

30 reps at 1:48 (PR by :09 seconds). 

+3-minutes of hip flexor stretch per side. 

Thursday 1-14-16:

1hr 30min

1. Warm-up:

5-minutes of Assault Bike at easy pace

= Complete. 

2. Rowing workout from Chris Hinshaw:

Round 1: 1000m Row, 50sec rest, 800m Row, 40sec rest, 600m Row, 30sec rest, 400m Row, 20sec rest, 200m Row.

Rest 60sec

Round 2: 800m Row, 40sec rest, 600m Row, 30sec rest, 400m Row, 20sec rest, 200m Row.

Rest 60sec

Round 3: 600m Row, 30sec rest, 400m Row, 20sec rest, 200m Row.

Rest 60sec

Round 4: 400m Row, 20sec rest, 200m Row,

Done!!

Workout Details: The objective of this workout is pacing consistency from start to finish. Athletes will pick their sustainable pace.

=

Total: 6800m.

Total time: 32:22.9.

Pace by interval (14 intervals): 1:47.8, 1:47.7, 1:47.7, 1:47.7, 1:47.5, 1:47.4, 1:47.5, 1:47.3, 1:47.2, 1:47.5, 1:47.5, 1:47.5, 1:47.2, 1:47.0.

Average pace: 1:47.5.

3. 10-minutes of Assault Bike at easy pace.

Wednesday 1-13-16:

2hr 50min

Session 1:

1. Warm-up

8-minute amrap at 80% effort: 

15 Thrusters (45lbs.)

10 Ring Dips

= 6 rounds + 7 reps.

2. 5-minute emom:

4 Front Squats at 70%+ (+175lbs.)

135x6-165x5

175x4-185x4-185x4-195x4-195x4. 

(70-80% emom)

3.

20-15-10 reps for time of:

Hang Squat Clean (135lbs.)

Box Jump (24")

Toes to Bar
= 7:57.

Rest 2 minutes...

20-15-10 reps for time of:

Hang Squat Clean (135lbs.)

Box Jump (24")

Toes to bar

= 8:20.

Total time 18:17.

4. 3 rounds (each) with partner:

Row 500 Meters

Max Rep Handstand Push-ups 

= 

1:45 row / 54 reps.

1:52 row / 50 reps.

1:52 row / 50 reps.

Total time 12:45.

One partner rows while the other does hspu and vice versa.

+10-minute easy cool down on Assault Bike.

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

Session 2:

1a. For time:
50 Cal Assault Bike
200 Double Unders
50 Handstand Push-ups 
100 Alternating Pistols
= 10:51.

1b. In the 5 minutes following 1a, establish a 1RM Clean and Jerk:
= 165, 175, 185, 200.
200lbs is 95%. 

Total time 15:51. 

Assault bike 2:48. 
Double unders 160-40.
Hspu 25-15-10. 
Pistols sub 4:00. 

+A nice walk with murph as my cool down :).