Thursday

April 14th, 2016

1hr 40min

1. Warm-up:

Basic stretching, foam rolling, mobility, band pull-aparts, activation, etc..

= Complete.

2. 6 Rounds for time of:

30 Calorie Row

20 Calorie Assault Bike

100 Meter Yoke Carry (290lbs.) (2x body weight) 

= 29:06.

Row at 1250-1400cal/hr pace.

Assault bike at 345-400 watts.

Yoke carry ~1:30/100 meters. 

4:50/round x6 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 pigeon stretch per leg

= Complete, complete & complete.

Wednesday 

April 13th, 2016

Body weight: 146 lbs.

3hr 20min

1. 4 Rounds for time of:

Run 400 Meters

100 Double Unders 

= 10:41.

Runs 1:25-1:35/400 meters. 

Double unders two trip ups. 

2:40/round x4 rounds. 

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

= 135x6-155x3-165x3-175x2.

185x3-185x3-195x3-195x3-200x3.

(82.5-90%)

3. AMRAP 8 Minutes of:

2 Alternating Dumbbell Snatches (70lbs.)

10 Chest to Bar Pull-ups 

4 Alternating Dumbbell Snatches 

10 Chest to Bar Pull-ups 

6 Alternating Dumbbell Snatches

10 Chest to Bar Pull-ups 

8 Alternating Dumbbell Snatches

10 Chest to Bar Pull-ups 

And so on...

= 7 Rounds + 6 Reps (6/16 DB Snatches).

DB snatches singles AFAP.

CTB pull-ups unbroken x2 rounds / 6-4 x5 rounds. 

4. 3 Rounds for time of:

Row 600 Meters

10 Man Makers (Two 45lb DB's)

Rest :90 Seconds b/t Rounds

= 4:20, 4:29, 4:27.

Total time 16:16.

Row at 1:44.1, 1:44.4, 1:43.4 avg/500m pace.

Man makers ~2:00/10 reps.

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

= 95x6-115x4.

135x5-135x5-135x5-135x5-135x5. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Tuesday 

April 12th, 2016

2hr 40min

1. 5 Rounds for time of:

20 Calorie Assault Bike

20 Calorie Row

Rest 2 Minutes b/t Rounds

= 1:54, 1:54, 1:54, 1:54, 1:54.

Total time 17:30.

Assault bike at 450-650 watts.

Row at 1300-1400cal/hr pace.

2. Split Jerk; 5x3 at 80%+, Taken from Blocks:

= 115x3-135x3-155x3-175x3.

185x3-185x3-190x3-190x3-195x3.

(82.5-87.5%)

Started a new set every 2min.

3. 3 Rounds for time of:

40 Wall Balls (20lbs.)

40 GHD Sit-ups 

= 9:08.

Wall balls unbroken!

GHD's unbroken!

4. For time:

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

Unbroken Strict Handstand Push-ups 

= 2:54.

49 strict hspu's in 2:54. 

5. 4 Sets of:

16 Back-Rack Walking Lunge Steps (8/Leg)

Rest 2 Minutes b/t Sets

= 175x16-175x16-185x16-185x16.

I wore a 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. 

Monday

April 11th, 2016

2hr 55min

1. For time:

Run 1 Mile

100 Double Unders

30 Burpees to 6" Target

= 8:38.

Run 5:49/mile.

Double unders tripped up two times.

Burpees to target ~1:10.

2. Back Squat; 5x5 at 90% of 5 Rep Max:

= 135x6-185x4-205x2.

5x5 at 225lbs, 2min. Rest b/t sets.

I wore a belt on these. 

3. Deadlift; 4x4 at 80%, No Bounce:

= 135x5-225x4-275x2.

4x4 at 285lbs, 2min. Rest b/t sets.

No belt on these. 

4. For time:

21-18-15-12-9 reps of,

Front Squat (115lbs.)

Hang Power Clean (115lbs.)

= 7:47.

Front squats all unbroken!

Hang power cleans 15-6 / 12-6 / 11-4 / 8-4 / 6-3.

Zero transition times.

5. 4 Rounds for time of:

21 Calorie Row

21 Pull-ups

Rest :90 Seconds b/t Rounds

= 1:16, 1:20, 1:37, 1:40.

Total time 10:23.

Row at 1300-1600cal/hr pace.

Pull-ups 21 / 21 / 11-10 / 9-7-5.

Zero transition times. 

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 10th, 2016

Active Recovery Day

1. Warm-up:

Basic stretches, static squat holds, mobility, activation, etc.

= Complete. 

2. AMRAP 10 Minutes of:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

= 14 rounds + 7 reps. 

75 strict pull-ups, 142 push-ups and 210 air squats in 10 minutes! 

3. Cool Down/Mobility:

3-minutes of hip flexor stretch per leg

3-minutes of anterior shoulder stretch per arm

= Complete & complete. 

Saturday

April 9th, 2016

2hr 50min

1. 5 Rounds for time of:

21 Calorie Row

15 Calorie Assault Bike

9 Burpees to 6" Target 

= 13:28.

Row at 1300+ cal/hr pace. 

Assault bike at 350-450 watts.

Burpees to target as fast as possible.

Zero transition times. 

My previous time on this workout was 13:34, so I PR'd by 6 seconds today! 

2. Power Clean; 1-Rep Max:

= 115x5-135x5-155x4-165x3-175x1-185x1-195x1 (Tie PR 1RM PC). 

3. 5 Rounds for time of: 

Run 400 Meters

10 Power Cleans (165lbs.)

= 14:58.

Runs steady but fast (1:28-1:40/400 meters).

Power cleans all singles as fast as possible. 

Zero transitions, belted up and grabbed the bar. 

4. For time:

42-30-18 reps of,

Handstand Push-ups

Push-ups 

= 7:17

Hspu's 42 / 18-12 / 18.

Push-ups 11-11-10-10 / 12-10-8 / 6-6-6. 

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 8th, 2016

3hrs

1. Every 3 Minutes for 4 Rounds:

25 Calorie Assault Bike

75 Double Unders

= 1:53, 1:55, 1:57, 2:20.

Assault bike all at 450-650 watts.

Double unders unbroken until the last round where I tripped up two times. 

Almost had sub 2:00 across!! The last set of double unders were rough. I went really hard on the assault bike every round. 

2. Back Squat; 5-Rep Max:

= 135x7-185x5-205x3-225x3-245x1-265x1.

250x5 (PR 5RM). 

3. 8-minute amrap:

Row 600 Meters

50 Chest-to-Bar Pull-ups 

Max Reps Clean and Jerk (155lbs.) 

= 16 Clean and Jerks. 

Row at 1:50 avg/500m pace.

Chest to bar pull-ups 20-15-6-5-4.

Clean and jerks singles AFAP. I almost failed two reps, but that means I put out.

4. For time:

5-10-15-20-15-10-5 reps of,

GHD Sit-ups 

Bench Press (115lbs.)

= 10:08.

GHD's fast and unbroken.

Bench ub / ub / ub / 10-5-5 / 6-5-4 / 4-4-2 / 3-2. 

5. 12-minute emom:

10 Kettlebell Swings (70lbs.) + 10 Box Jumps (24")

(Both movements in the same minute, so 12 rounds)

= Complete!

Kettlebell swings fast and unbroken.

Box jumps fast and unbroken. 

My splits on each round were between :38-41 seconds. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.