"Hansen"

3 RFT:

30 DB Swings, 50#
30 Burpees
30 Situps

17:56

4 RFT:

5 Push Press, 115#
10 Pullups
15 GHD Situps

13:09

Strength

Split Jerk 3 x 3 95-115-125

Metcon

3 RFT:

50 OWLs
15 Pushups

8:29

7 RFT:

21 Situps
15 Dips
9 Pullups

18:10

10 RFT:

185# Back Squats, 5 reps
Box Jumps, 7 Reps

10:00

10-8-6-4-2 reps of: All with a 95# bar.

OHS
SDHP
Push Press

8:53

5 RFT:

30 Situps
25 Back Extensions

9:18

Strength: Squat Clean and Thrusters 1 x 4

95-115-125-135(f)-125

Metcon:

5 RFT:

30 Walking Lunges
7 Weighted Pullups, 25#

9:36

5 RFT:

5 Push Press, 105#
10 Burpees

8:14

Not sure, but seems like it is an awful time. I was pretty sore in the shoulders throughout.

Weighted Pullups 1 x 6

25-30-35-40-45-50

--then--

5 RFT:

225# Deadlifts, 5 reps
Rope Jumps, 63 reps

6:41

Push Jerk 3-3-3

115-135-145

Split Jerk 1-1-1

115-135-155(f)-145

--then--

4 RFT:

100m run
15 Box Jumps
10 Plyo Pushups
5 Burpee Pullups

11:26

8 Hang Cleans
10 Pushups
12 Box Jumps

Complete AMRAP of the triplet in 4 minutes. Rest for 2 minutes. Today's workout is 3 rounds.

Round 1: 2 Full + 6 Box Jumps
Round 2: 2 Full + 5 Box Jumps
Round 3: 2 Full + 3 Box Jumps

Death by...

Weighted Squat Jumps, 55#: 14 rounds
-1 min rest-
Pullups: 10 rounds
-1 min rest-
Burpees: 12 rounds

"Half-Murph"

800m run
50 Pullups
100 Pushups
150 Squats
800m run

18:39

10-8-6-4-2-2-4-6-8-10 reps of:

Front Squat
Burpees

10:48

Back Squat 3 x 5 @ 205#

-then-

400m run
30 Burpees
10 Push Press, 135#

9:18

5 RFT:

15 DB Swings, 55#
120 Jump Ropes
15 Pushups

15:59

Push Press 5 x 3

1:95#
2:105#
3:115#
4:125#
5:135#

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Numbers in parentheses are comparisons to best efforts.

Pull ups: 9,6,5,5,5,4,5,4....43 (+4)

Push ups: 24,15,12,10,8,10,9,7....95 (E)

Sit ups: 14,11,12,11,11,10,10,11....90 (+1)

Squats: 19,18,18,17,16,17,16,18....137 (+4)

Total: 365 (+15)

"Schizo Helen"

3 RFT:

400 m Run
R1: 21 Burpees
R2: 21 Tuck Jumps
R3: 21 Box Jumps
12 Pullups

14:45

"Linda"

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

205# Deadlift
145# Bench Press
95# Cleans

20:12

Thursday

3 RFT:

35 Pushups
28 Box Jumps
21 DB Swings, 45#
14 L Pullups
7 HSPU

22:08