Conditioning:
Row 250m
C&J (116#)
10-9-8-7-6
Row 250m
Back Squat (185#)
1-2-3-4-5

So was going to go 10-1 and 1-10 but realized this would take me into the 40+ minute range so stopped it half way through.  Still a good workout.

Conditioning:
"The Don"
66 Deadlifts (110#)
66 Box Jumps (24 inch)
66 KB Swings (55#)
66 Knees to Elbows
66 Sit Ups
66 Pull ups
66 Thrusters (55#)
66 Wall Balls
66 Burpees
66 Double Unders

Got through 29 Thrusters when 38 minute time cap was met.  Did a good job pacing myself but the 66 rep scheme killed me especially on the K2E and pull ups where the last 15-20 seemed like they took forever.

Conditioning:
Run 1 Mile
(8:17)

Back Squat 3RM
(135 - 165 - 195 - 225 - 235(PR))

2 Min Max Shoulder to Overhead (45#)
(90)

2 Min Max Ab Mat Sit Ups
(71)

So my mile time was pretty sad but the wind was just not there.  PR'd on the back squat with matching my 1RM for 3 reps, so that was good.  

Endurance:
Run 2 Miles
(16 mins 41 secs)

Warm Up:

5 Rounds

5 x Bench Press

20 x Inverted Sit Ups

10 Minutes EMOM 

3 x Hang Power Clean and Jerk (116#)

Conditioning:

7 Rounds (E3MOM)

5 x Strict Chin Ups

Run 400m

Conditioning:
"McGee"
30 Minute AMRAP
5 x Deadlift (245#)
13 x Push Up
9 x Box Jump

(11 Rounds)

Had dreams of doing this R'xd but glad I went with 245#, the last three rounds or so I really wasn't sure how I was going to get it up even though I manged to do the five unbroken each time.  One thing is for sure I'm a lot stronger than I was a year ago.

Conditioning:
Good
3 Rounds
20 x Weighted Lunges (95#)
Run 200m

then

Bad
50 Pull Ups

then

Ugly
3 Rounds
10 x Thrusters
Run 200m

Totally underestimated this one, literally felt like I was going to die at the end.  Lord that was not soft.

Conditioning:
100 Killer Ropes
3 Hang Squat Cleans (145#)
75 Killer Ropes
6 Hang Squat Cleans (145#)
50 Killer Ropes
9 Hang Squat Cleans (145#)
25 Killer Ropes
12 Hang Squat Cleans (145#)

(14 mins 40 secs)

Pretty stoked about finishing this, mostly because I overlooked the hang part of the squat cleans and was already concerned that 145 was going to be too heavy.  Totally slacked off during the killer ropes but think all in all it was a good strategy to get through the workout.

Warm-up:

Jog 1.5 miles

Conditioning:

20 Minute (For Distance)

Row 250m

1 x C&J (143#)

(3250 meters)

Conditioning:
"Rankel"
6 x Deadlift (225#)
7 x Burpee Pull Ups
10 x KB Swing (50#)
200m Run

(5 Rounds + 2 reps)

I was definitely trying to pace myself but coming off the swings the heart rate pumping.  A good workout.

Skills:

• Max KB Swings (70#)
• Max Chin Ups (15)
• Row 400m (1:21)
• Max Toes 2 Bar (15)

The row was ridiculous, heart rate would not go down for like twenty minutes after.

Conditioning:

3 Min. AMRAP
1 Round
1 Power Clean
2 Jerks
3 Front Squats
(4 Rounds)

Conditioning:
Run 2 Miles (16 mins 42 secs)

On a treadmill so this felt pretty easy.


Strength:
Push Press 3 - 3 - 3 - 3 -3 - 3 - 3
89 - 109 - 129 - 139 - 149 - 159 - 139

Just working on form, kept going up as long as the form felt strong.  Struggled a bit with pressing out 159# so went down to 139# and then call it good.

This was more of an active recovery day than anything.

Conditioning:

"Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight (228)
Bench Press: body weight (155)
Power clean: 3/4 body weight (116)

(30 mins 26 secs)

This was a little rough today.

Warm-up:
5 Rounds
5 x Bench Press (135#)
10 x Inverted Sit Ups
10 x Back Extensions

Conditioning:
4 Rounds

1 Round
Row 500m
2 x Back Squat (190#)
10 x HRPU
Run 400m
2 x Back Squat (190#)
10 x HRPU

Around 30 minutes, was taking it a bit easy on this one, body was just generally fatigued.

Conditioning:
150 Jump Rope Singles
50 Burpees
120 Jump Rope Singles
40 Push Press (45#)
90 Jump Rope Singles
30 Wall Balls
60 Jump Rope Singles
20 Toes 2 Bar
30 Jump Rope Sings
10 Chest 2 Bar Pull Ups

(20 mins 02 secs)

Felt like I was hanging in there until I got to the wall balls, after that just gave into the mental suck and finished barely over the time cap.

Conditioning:
10-1 Hang Power Snatch (95#)
Run 150m
1-10 Box Jumps (24 inches)

Got through 7/7 box jumps as time expired.  Definitely a dynamic workout, glad to work on snatches it actually feels they are starting to come together.

Conditioning:
3 Rounds
5 x Power Clean (155#)
10 x Bar Hop Burpees

Run 1 Mile

3 Rounds
5 x Front Squat (155#)
50 x Killer Ropes

(24 mins 03 secs)

The weight was heavy for me and I don't think I could have ran a mile any slower than I did.  Still a good workout and killer on the legs.

Strength:
Floor Press 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 195 - 205(f) - 175

Press is starting to feel good.

Time for a rest day!

Endurance:
Jogged for 20 minutes.

3 x 100m sprints

Sometimes it's just fun to run as fast as you can.

Conditioning/Skill:
9 x 1 x Barbell Complex (EMOM)
6 x 2 x Barbell Complex (EMOM)

Barbell Complex
1 x Power Clean
1 x Front Squat
1 x Shoulder to Overhead
1 x Back Squat
1 x Behind the neck jerk
(116#)

12 Minutes
Even minute 5 x Jerk (116#)
Odd minute 10 x Weighted lunges (Two 35# KB one each hand)

Warm-up:
Jump Rope Singles 100 - 80 - 60 - 40 - 20
Sit Ups 50- 40 - 30 - 20 - 10

Conditioning:
4 Rounds
Row 500m
20 x Hands Off Push Ups
Run 400m
5 x Back Squat (155#)

(26 mins 15 secs)

Conditioning:
10 Minute AMRAP

1 Round
3 x HSPU
6 x Hang Power Snatch (95#)
9 x Kill Ropes

Add three reps to each movement each round.

Score 3 Rounds + 7 reps, I did 12 HSPU the third round so counted those reps in the overall.

Strength:
Power Clean - Just messed around with different weights and form.  Did a decent amount of volume between 115 and 165#.  Couldn't get 175# up, just didn't have the drive and the form is weak.