STRENGTH

Max Strict Pull Ups x 3
then…

8-7-5

FOR TIME:

20 Wall Ball Shots
50 Sit Ups
15 Wall Ball Shots
40 Sit Ups
10 Wall Ball Shots
30 Sit Ups
5 Wall Ball Shots
20 Sit Ups
then…

7:47

GUT BUSTER

Accumulate 3 minutes in a plank position

Shoulder Press

10 x 85lbs
10 x 100lbs
5 x 115lbs

AMRAP 15:
5 Hang Cleans @ 135lbs
5 Yard Farmers Walk AHAP @ 70lbs

7 Rounds + 2 Cleans

Farmers Carry was from Brick Wall to Seated Shoulder Press Machine at Kirkwood.

Bench Press 5-5-5
130-150-170lbs

500m run  x 4 Rest/Work 1:1
2:02   1:58   1:58  1:56

10-1:
Snatches @ 75lbs
Box Jumps

8:17

1 mile run
40 Pistols (R/L)
1:00 Accumulated L-sit

10 Handstand push-ups
20 Wall ball shots
30 Toes-to-bar
40 Hang Cleans @ 95lbs
50 Burpees

Perform 3 Clean and Jerks on the minute, each minute for ten minutes.

95-95-115-115-125-125-135-115-115-115lbs

Run 1 mile.

21-15-9-9-15-21
Deadlifts @ 155lbs
Wall Ball

11:06

1 Mile Run
63 DB Swings @ 50lbs
36 Pullups

17:44

5 rounds:
3 Push Jerks @155 lbs
6 Pull Ups
9 Push Ups (games standard)

For Time:
400m Run
200m Farmers Walk @ 45lbs
50 Deadlifts @ 135lbs
50 Burpees
200m Farmers Walk @ 45lbs
400m Run

20:32

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

Pushups (Games Standard)
Toes To Bar

Got through round of 2 pushups.

-Rest 3 minutes-

21-15-9
OHS @ 95lbs
DB Swings @ 55lbs


6:34

Snatch 7 x 1

65-95-95(f)-100-105-110(f)lbs

Find 1RM Bench Press

205lbs. Don't know if it was fatigue from the snatches or just being weak, but that is 20lbs less than normal 1RM.

4RFT:

400m Run
20 Hurdle Hops
20 OWLS @ 45lbs

19:46

OHS 1-1-1
Front Squat 1-1-1
Back Squat 1-1-1

Try to increase weight each lift.

OHS: 115-135-155lbs
Front Squats: 185-205-225lbs
Back Squats: 245-255-275lbs

5RFT:

3 Hang Cleans @ 135lbs
4 HSPUS

7:27

Tabata Squats
Run 1 mile

12×1 minute intervals, Rest 30sec between intervals. 8.5mph, 1.0 incline.

Bike: 2 mile hill climb. Remain in the saddle. Cadence not to drop below 60 RPM. Level 15. Hill Climb.

Run: 3 Rounds, 2 Min total rest between rounds: 30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

R1: 8.5mph

R2: 8.8mph

R3: 9.1mph

90 Second Ladder (CF Endurance)

90 secs on, 1 min off
90 secs on, 45 secs off
90 secs on, 30 secs off
90 secs on, 15 secs off
90 secs on, 30 secs off
90 secs on, 45 secs off
90 secs on, done.

8.5 mph, 1.0 incline at Planet Fitness

Thrusters 3-3-3-3-3

115-135-145-155-165(1)