Strength:
5 Rounds
5 x Push press (111#)
10 x K2E

5 Rounds
5 x Push press (121#)
10 x K2E

Been doing bench for so long wanted to ease into my first push press day with a little light weight, higher volume, and focus on form.

Conditioning:
5 Rounds
Run 400m
15 x Squat clean (90#)

Definitely could go fast on this one (around 21 minutes), used the runs as an active recovery going pretty slow.  Also could have gone after the squat cleans a little harder, having never done this many in a workout before even at this light of weight I was hesitant to kick it into the next gear.

Endurance:
10 x 400m Run (w/ 2 min break after each)
All between 1:39 to 1:41

Day before the the dreaded rest day, yep that's right time to let the body recover a bit.  I really love this workout.  Need to start steadily dropping down the times.  Feeling like sub 6 min mile is coming here soon.

Strength:
3 Rounds
Barbell complex (89#)
6 x Dead lift
6 x Row
6 x Hang power clean
6 x Front squat
6 x Push press
6 x Back Squat

Squat Clean 2 Thruster 3 - 3 - 3 - 3 - 3
111 - 111 - 121 - 131 - 141(1) - 151(1) - 111

The 141 & 151 were just to see how the weight felt.

Endurance:
Row 5k (22 mins 25 secs)

Another day to the point with work and school schedule eating up most of the day.

Strength:
Back squat 3 - 3 - 3 - 3 - 3 - 3 - 3
155 - 175 - 195 - 210 -185 - 185 - 185

Conditioning:
5 Rounds
5 x Strict pull up
10 x Hands off push ups
15 x KB swings (50#)
(6 mins 20 secs)

Endurance:
Row 5k
(23 mins 50 secs)

Not much time today so kept it simple.

Warm-up:
Jog 1 mile
2 x 800m moderate pace

Conditioning:
Light "Isabel"
30 Snatches 89#
(3 mins 54 secs)

5 minute break

Light "Grace"
30 Clean & Jerks 89#
(2 mins 59 secs)

So decided to go 6# lighter this time to focus the workout more on speed and skill of the movement than strength.  It works with dropping over a minute on each from the last time I did a similar workout.

4 Rounds
Row 500m
Run 400m
2 minute break in between rounds

All rounds were between 4:08-4:10

While warming up at the track by my gym ran into a elderly gentlemen who was running laps as well.  He told me he was visiting from Connecticut and stopped by the track to relive his memories of running track there 56 years ago.  He was a really cool guy and in amazing shape for 72, I mean amazing.  I just hope my passion and enthusiasm towards fitness endures as long as his.

Strength:
"For The Ladies" with some of this and some of that!

5 Rounds
5 x Bench press (125#)(first was at 115# but it felt to light)
10 x Knees 2 elbows
5 x Dead lift (183#)


5 Rounds
5 x Bench press (145#)
10 x Knees 2 elbows
5 x Dead lift (203#) 


5 Rounds
5 x Bench press (165#)
20 x  Hammer curls  (25#, 10 each arm)
10 x Knees 2 elbows

Had to stop the dead lifts after the second go round, hands were getting shredded and a tear was going to happen.  Decided to put in some curls for good measure.  

Endurance:
Running
1.5 Mile warm up
8 x 100m stride/sprint (1 every minute)
.5 Mile cool down
100m were between 15-18 seconds, was pretending it was the first 100 of a 400m sprint. 

So played some basketball for around 50 minutes and had to meet my wife for  photo shoot thing for her work.  Was going to hit some weights later but after a long week decided I could use a little extra rest.

Conditioning:
Crossfit Games "Chipper"
10 x OH Squats (99#)
10 x Box Jump overs (24 inch)
10 x Thruster (99#)
10 x Power Clean (119#)
10 x Toes 2 Bar
10 x Burpee Chest 2 Bar pull ups
10 x Toes 2 Bar 
10 x Power Clean (119#) 
10 x Thruster (99#) 
10 x Box Jump overs (24 inch) 
10 x OH Squats (99#)

Dropped the weight down pretty significantlly so that I could go faster and avoid breaking sets up as much as possible.  Didn't time it on purpose, but I was able to keep moving through out with little rest.  If I guessed it was still pretty slow though somewhere between 10-14 minutes.  

Endurance:
8 x 400m (1 min in between)
All at 1:45 pace

So that was way to easy, thought cutting down on the rest would make it more challenging.  The lungs are definitely working.

Strength:
Power clean 5 - 5 - 5 - 5 - 5
89 - 111 - 131 - 151 - 141

25 Push ups after each set

Strength:
"For The Ladies" with a little something extra!

5 Rounds
5 x Bench press (115#)
10 x Hammer curls (25#, 5 each arm)
5 x Back squat (115#)


5 Rounds
5 x Bench press (135#)
10 x  Hammer curls  (25#, 5 each arm)
5 x Back squat (135#)


5 Rounds
5 x Bench press (155#)
10 x  Hammer curls  (25#, 5 each arm)
5 x Back squat (155#)

Treated it like 3 separate workouts with little to no rest in between sets and rounds at each weight.  Focused a bit more on speed not only between sets and rounds but reps as well.  Wanted a bit more a dynamic workout.

Endurance:

Jog 2 miles,

then

8 x 100m stride/sprints

Conditioning:
"Filthy Fifty Da Home Version"
50 x Hands off push ups
50 x Back squat 95#
50 x Knees 2 Elbows
50 x One arm snatch (25#)
50 x Lunges
50 x Jumping pull ups
50 x Burpees
50 x Sit ups
50 x KB swings (50#)
150 x Single jump rope

(30 minutes)

Endurance:
Jog 2.5 miles (23 mins 15 secs)

Row 3 x 1250m
(5:29, 5:29, 5:29)

Skill:
1 x Power snatch (89#)
1 x OH squat (89#)
Every 30 seconds for 10 minutes

Conditioning:
Death by K2E (knee 2 elbow)
Completed 16 rounds

Could have gone a bit more but was happy with breaking my goal of 15.

Warm-up:
Jog 1 mile

Strength:
Dead lift 5 - 5 - 5 - 5 - 5
223 - 223 - 223 - 223 - 223

5 Box jumps before and after each set.

Conditioning:
Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

So today was a rough piece.  While box jumps felt good the weight on dead lifts felt much heavier and withing the first 25 pull ups and push ups the lactate acid in my arms felt like cement.  Definitely time to rest incorporate some rest days in.

Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (2# DBs)


5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
155 - 165 - 175 - 185 - 135
After each set 10 x Hammer curls (25# DBs)

Endurance:
10 x 400m run (1:30 break in between)

First 8 between 1:40-1:45 last two 1:52 & 2:00

The last two were extra credit to feel how the slightly slower pace felt.

Warm-up:
Jog 1.5 miles

Endurance:
10 x 100m run (one every minute)

Strength:
Back squat 5 - 5 - 5 - 5 - 5 - 5
135 - 155 - 170 - 185 - 155 - 135

After each set

Weighted pull ups 5 - 5 - 5 - 5 - 5
25 - 25 - 25 - 25 - 25

Endurance:
Jog 3 Miles (28 mins 20 secs)

Legs are a bit sore but wanted to get in some endurance work before what could be an all out rest day tomorrow.

Warm-up:
1.5 Mile run (12 mins 47 secs)


Conditioning:
"Put in Work"
20 minute AMRAP
3 x Dead lift (244#)
6 x Handstand push ups
12 x Knees 2 elbows
250m Row

5 Rounds + 15 reps

Ended up finishing out the 6th round in about 21 mins 30 secs. Felt good, dead lifts felt heavy to the point I was pulling and dropping almost each one.  Just didn't feel strong and it was the only way I felt I could keep good form.  Used the row part to recover a little, other than that it was a pretty decent workout.

Strength:
3 Rounds
10 x Bench press (115#)
20 x Hammer curls (25# 10 each arm)

3 Rounds
10 x Bench press (135#)
20 x Hammer curls (25# 10 each arm)

Bench press 3 - 3 - 3 - 3 - 3
155 - 165 - 175 - 185 - Opted out and finished with 10 x Bench press (135#)

After each set

10 x Hammer curls (25# 5 each arm)

Endurance:
Row 5k (22 mins 58 secs)

Little bit of a light day, legs were a little sore from yesterday.  Just decided to get some upper body strength and put in 20+ minute row.

Endurance:
1.5 mile run (12 min 45 secs)

Strength:
Back squat 5 - 5 - 5 - 5 - 5
135 - 155 - 165 - 175 - 185

After each set

Weighted chin up 5 - 5 - 5 - 5 - 5
25 - 25 - 25 - 35 - 35

Conditioning:
Helen
3 Rounds
400m Run
21 x Kb swings (50#)
12 x Pull ups

(10 min 50 secs)

Swings and pull ups were easy, but the run not so much.

Strength:

5 Rounds

5 x Clean & Jerk (89#)

10 x Weighted sit up (33#)

5 Rounds 

5 x Clean & Jerk (109#)

10 x Knees 2 elbows

4 Rounds

3 x Clean and Jerk (124#)

10 x Toes 2 Bar 

More of a skill session than true strength or conditioning.  Just try to feel comfortable with the movements and strengthen my core.

Endurance:
10 x 400m (2 min break)
First 8 were between 1:32 - 1:40 pace

Last two were right around 2:00 pace.

Body is fatigued and I could tell after the first two that this was going to be a rough one.  Just toughed it out, the 95 degree weather definitely didn't help as well.

Somewhat of a rest day, did some light jogging with the beautiful wife!

Endurance:
2 Mile (18 min 05 secs)

5 x 1000m Row
(4:36, 4:20, 4:14, 4:16, 4:18)
(2 mins 30 rest in between)

Considered this an active rest day.

Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (125#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (145#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (165#)
10 x Hammer curls (30# DBs)


Endurance:
2 x 1 Mile jog


Didn't want to take a rest day but body is kind of sore.  Kept it simple with some strength and light running.