Strength:
Squat Clean 1-1-1-1-1
(155-165-175-185-195(PR))

Conditioning:
150 x Killer Rope Jumps
50 x Front Squat (115#)
15 x Bar Muscle Ups
(Got through 1 BMU in the 10 minute time cap)

Conditioning:
25 Minutes (Total distance and weight lifted)
Row 250m
1 x C&J (155#)

(4000m Rowed and 2480#)

Conditioning:
Run 1 Mile
30 Ball Slams (50#)
20 Burpee Box Jumps (30 inches)
10 Power Cleans (165#)

(19 mins 58 secs)

Strength:
Bench Press 5-5-5-5-5
All at 135#, with 5 strict pull ups after.

Bench Press 5-5-5-5-5-5
(155 - 155 - 175 - 175 - 195(4) - 155)
After each 5-10 pull ups, with focus on butterfly pull ups.

So I've recorded all my workouts and will be putting them up slowly.  Here is yesterday's workout, pretty simple but I wanted to get some work in.

Conditioning:
20 Minutes EMOM
Odd Min. 5 x  Hang Power Clean
Even Minute 15 x Push Ups

After that rolled out.

Strength:
Crossfit Total
Back Squat 1 - 1 - 1
(245 - 255 - 265) New PR

Press 1 - 1 - 1
(135 - 145 - 150(f)) New PR

Deadlift 1 - 1 - 1
(280 - 300 - 310(f))

Crossfit Total=710#

Strength:
Hang Squat Clean to Thruster 5 - 3 - 3 - 3 - 1 - 3 - 3
115 - 125 - 135 - 145 - 155 - 135 - 135

Conditioning:
5 Rounds
1 Round
5 x HSPU
10 x KB Swings (53#)
15 x Russian Twist (35#)
250m Row
(15 mins 03 secs)

Late night workout again, miss working out a WildHorizon Crossfit but my schedule should return to normal soon.

Strength:
Bench Press 10 - 10 - 10 - 10 - 10
All at 135#

Back Squat 5 - 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 195 - 215(3) - 185

So 175-195 felt good, just staying consistant with working on strengtj and being underneath moderate to heavier weight for me.  It was late and needed to sleep so just got this in real quick.

Strength:
Power Cleans 3 - 3 - 3 - 3 - 3 - 3
115 - 115 - 135 - 135 - 145 - 155

5 Minutes EMOM
3 x Hang Power Clean (135#)

Deadlift 3 - 3 - 3 - 3 - 3
225 - 245 - 265 - 245 -225

Conditioning:
20 Minute AMRAP
1 Round
Row 500m
10 x Box Jumps (24 inches)
(6 Rounds + 87 meters)

Just focusing on using moderate to heavier weight on movements with more rest inbetween to get my body to adapt to the weight.

Strength:
Bench Press 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5
115 - 115 - 135 - 135 - 145 - 145 - 155 - 155 - 165 - 165
after each set five strict pull ups.

Back Squat 3 - 3 - 3 - 3 - 3 - 3 - 3
155 - 185 - 205 - 225 - 205 - 185 - 155

Conditioning:
Row 1000m
then
20 Minute EMOM
Minute A: 10 x KB Swings (53#)
Minute B: 10 x Weighted Sit Ups (30#)
Minute C: 15 x Push Ups
Minute D: 10 x Suitcase Weighted Lunges (53#)

Conditiong on the light side with the focus on strength today.

Conditioning:
0 - 12 Minutes
30 Squat Cleans (95#)
30 Pull Ups
800m Run
(13 mins ~50 secs or around there)

then

12-20 Minutes
21-15-9
OH Squats (95#)
Burpees
(Got through 21 burpees)

then

20-25 Minutes
9-6-3
HSPU
SDHP (95#)
(4 mins 35 secs)

Strength:
Floor Press 5-5-5-5-10
145-145-145-145-145
after each set 10 toes to bar except final set when I did 20.

So the legs were pretty sore today even before the workout.  Felt like cement, I tried to pace the squat cleans to save them a little but probably should have just blasted through them then rested on the run.

Strength:
Back Squat 5-5-5-5-5-5
135-155-185-205-215(4)-135

Skill:
5 Rounds
10 Strict HSPU
5 Box Jumps (30 inches)

Conditioing:
20 Minute AMRAP
1 Round
250m Row
15 HR Push Ups
(10 Rounds)

Could have gotten 215 up five times but form was breaking down and I didn't want to get a PR at the risk of injury.  225 will go up five times soon enough.

Conditioning:
"Nasty Girls"
3 Rounds
50 Air Squats
7 Bar Muscle Ups
10 Hang Power Cleans (135#)

(15 Mins 54 Secs)

Strength:
15 Min. EMOM
1 Clean & Jerk (155#)

Conditioning:
4 Rounds
400m Run
50 Air Squats

(14 mins 30 secs)


Strength:
Bench Press 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5
115-115-115-115-135-135-135-135-155-165-175-155
after each set 5 strict pull ups

Hang Power Cleans 5 - 5 - 5 - 5 - 5
115 - 125 - 135 - 140 - 115

Conditioniong: 
4 Minute AMRAP
4 x Bar Muscle Ups
8 x Dead Lift (185#)
(3 Rounds +1)

Rest 2 Minutes

4 Minute AMRAP
4 x Hang Power Cleans (135#)
8 x Floor Press (135#)
(3 Rounds +1)

Rest 2 Minutes

4 Minute AMRAP
4 x Hang Power Snatch (95#)
8 x Box Jump (30 inches)
(1 Round +10)

Fell apart at the end, I was happy with the first two sections.
Strength:
Back Squat 5 - 3 - 2 - 2 - 1 - 1 - 1
(135 - 155 - 185 - 195 - 205 - 215 - 225)
Weighted Pull Ups 5 - 5 - 3 - 2 - 1 - 1 - 1
(30 - 30 - 30 - 53 - 70 - 80 - 90(PR))

Conditioning:
0-12 Minute
150 Killer Ropes
15 Toes to Bar
120 Killer Ropes
12 Toes to Bar
90 Killer Ropes
9 Toes to Bar
60 Killer Ropes
6 Toes to Bar
30 Killer Ropes
3 Toes to Bar
(Finished at 11:22)

12-18 Minute
3 Rounds
5 Ball Slams
10 Wall Balls
15 Hand Release Push Ups
(Finished at 17:58)

18-25 Minute
100 OHS (75#)
(25 Reps)

Wheels fell off at the end.

Conditioning:
"Abbate"
Run 1 Mile
21 Clean & Jerks (135#)
Run 800m
21 Clean & Jerks (135#)
Run 1 Mile

(38 mins 50 secs)

I run really slow.

Strength:
Deadlift 5 - 5 - 5 - 5 - 5 - 5
(225 - 225 - 235 - 235 - 245 - 255 - 270(PR))

Strength:
Bench Press 5 - 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 135 - 135
After each set five strict pull ups

Conditioning:
15 Minute AMRAP
1 Round
5 x HSPU
10 x KB Swings (53#)
15 x Weighted Sit Ups (30#)

(8 Rounds + 17 Reps)

Definitely not feeling it today but just kept moving.

Strength: 
Back Squat 5 - 5 - 5 - 5 - 5
135 - 185 - 195 - 205(3) - 185

 Bench Press 5 - 5 - 5 - 5 - 5 - 5 - 5
135 - 135 - 155 - 155 - 165 - 165 - 175(4)

Chin Ups 10 - 10 - 10 - 10

Conditioning:
12 Minutes EMOM
Minute A: 10 x Burpees
Minute B: 10 x KB Swings (53#)
Minute C: 10 x Weighted Sit Ups (30#)

Shoulder is still less than 100% and everything felt a little strained today.

So don't worry I fell off of recording my workouts the last few weeks but I've still been working out.  Highlights the last few weeks have been completing "Clovis" running 10 miles and completing 150 burpee pull ups.   The main skill I've been working on is rope climbs.

My shoulder got tweaked doing 115# power snatches and then squat snatches a week or so later.

I'll try to back log my workouts  later this week.

Today's workouts will be focused on strength:

Conditioing:

For Time:
5 Rounds
15 x Push Ups
15 x Knees to Elbows
15 x KB Swings (50#)

(11 mins 48 secs)

Strength:
Find 1RM on the following complex
3 x Strict Press
3 x Push Press
3 x Power/Split Jerk

95 - 105 - 115 - 125(PR)

* 125 was 3RM for Strict Press

Conditioing:
10 Min. AMRAP
5 C&J (125#)
10 Slam Balls (50#)
15 Killer Ropes

4 Rounds + 1 C&J

Conditioing:
"Bell"
21 x Deadlift (155#)
15 x Pull Ups
9 x Frong Squat (155#)

(19 mins 23 secs)

Conditioning:
"Murph"
Run 1 Mile
100 Inverted Rows
200 Push Ups
300 Squats
Run 1 Mile

Partioned each part out which made this even more fun.

Conditioing:
Run 6 x 400m run every 4 Minutes

then

4 Rounds

10 x One arm KB Swings
10 x Pull Ups
10 x Hurdle Jump Overs (24 inches)

Conditioing:
3 Min AMRAP
3 Stone to Shoulder (115#)
3 T2B

1 Min Rest

3 Min AMRAP
4 Ring Dips
4 KB Swings (55#)

1 Min Rest

3 Min AMRAP
5 Burpees
5 Box Jumps (30 inches)

1 Min Rest

3 Min AMRAP
6 Wall Balls (20#)
4 Slamballs (50#)

1 Min Rest

Run 100m
10 T2B
10 Stone 2 Shoulder
10 Ring Dips
10 Burpees
10 Box Jumps
10 Wallballs
10 Slam Balls

*35 minute time cap

Finished 6/10 box jumps in time cap.  Aslo played basketball for two hours before which made this unusually hard.

Strength:
Deadlifts 5 - 5 - 5 - 5 - 5
135 - 185 - 225 - 255 - 275(3)

Conditioning:
15 Min. AMRAP
12 Deadlifts
5 Bar Muscle Ups
9 Hang Power Cleans
10 HSPU
6 Push Jerks
15 Killer ropes

2 Rounds + 3 Deadlifts

Thinking 275# was doable but my form was starting to break and I wanted to play it safe.

Conditioing:
Run 400m
13 KB Swings (50#)
Run 400m
12 KB Swings (50#)
Run 400m
13 KB Swings (50#)
Run 400m
12 KB Swings (50#)
(12 mins 40 secs)

Then

4 Rounds
10 One Arm KB Swings (50#)
10 Pull Ups
10 Jump Overs (24 inch hurdle)

Not for time.

Conditioing:
"Murph" 
Run 1 Mile
100 Rows (no pull up bar)
200 Push Ups
300 Air Squats
Run 1 Mile

Didn't time just did it for fun.

Conditioing:
15 Minutes complete

150 Killer Ropes
50 Alt Weighted Pistols (30#)
25 KB Swings (53#)

then

AMRAP
2 Fat Bar Deadlifts (135#)
2 Toes to Bar
4 Fat Bar Deadlifts (135#)
4 Toes to Bar
6...
6...

Got to 3/8 deadlifts, pistols were killer.

Conditioing:
In 20 Minutes Complete The Following:
50-40-30-20-10
Killer Ropes
5-4-3-2-1
Power Snatch (100#)

then

40-30-20-10
Alt Weighted Lunge (50#)
4-3-2-1
Box Jumps (30 inches)

then

30-20-10
Wallballs
3-2-1
Bar Muscle Ups

Got to 3/20 wallballs after fading hard during the first 30.

Conditioing:
Min 0 - Min 10
10 Rounds
5 Lateral Burpees
5 Thrusters (115#)

got through round 7 burpees

Min 10 - Min 15
21 - 15 - 9
Deadlifts (115#)
Slam Ball (50#)

got through round 15 deadlifts

Min 15 - Min 30
1000m Run
30 Power Cleans (115#)
30 C2B Pull Ups

got through round 15 C2B pull ups

So yeah, that sucked.

Saturday's WOD:
Partner Hero WOD:
Partner Holleyman
For Time
30 Alternating Rounds of:
5 Wallballs 20/14#
3 HSPU
1 Power Clean (165#)

Great workout finished in 18 mins 08 seconds.  Power cleans got heavy fast and handstand pushups were rough after round 8 or 9.  Crazy when I can say wallballs were the easiest part of the workout. :/


Conditioning:
Body was a little sore so I jogged three miles super slow to get the blood pumping and then did about eight 100m strides. Taking tomorrow off.

Conditioing:
15 Minute AMRAP
50 Weighted Jumping Lunges (45#)
200m Run
5 Stone to Shoulder (115#)
40 Weighted Jumping Lunges (45#)
200m Run
4 Stone to Shoulder (115#)
30 Weighted Jumping Lunges (45#)
200m Run
3 Stone to Shoulder (115#)
20 Weighted Jumping Lunges (45#)
200m Run
2 Stone to Shoulder (115#)
10 Weighted Jumping Lunges (45#)
200m Run
1 Stone to Shoulder (115#)

Got through 17/20 weighted jumping lunges.  Slacked way to much on the runs.

Strength:
Bench Press 5 - 5 - 5 - 5 - 5
155 - 175 - 185(4) - 195(3) -155(10)
After each set:
Weighted Chin Ups 5 - 5 - 5 -  5 (All at 30#)  then max pull ups last round with 23.

Conditioning:
Min 0 - Min 7
For Time:
5-4-3-2-1
Deficit HSPU (4 inches)
Bar Muscle Ups

Min 7 - Min 14
For Time:
100 - 75 - 50
Killer Ropes
200m Run

Min 14 - Min 28
10-9-8-7-6-5-4-3-2-1
Hang Power Snatches
Wallballs (20#)

So that was a bit of a burner.

Strength:
Power Cleans 10 Minutes EMOM
10 Minutes of one power clean at 165# after messing around with them for a while and failing at 185# a few times.

Conditioning:
30-20-10 Toes To Bar
3 Bear Complexes after each set (115#)

then

50 CTB Pull Ups

then

30-20-10 Box Jumps (24 inches)
9 Rope pulls after each set.

Got through 30 box jumps and 9/9 rope pulls before time cap.

Conditioing:
29 Power Cleans (135#)
1 Mile Run
29 Front Squats (135#)
1000m Run
29 Push Jerks (135#)
400m Run
29 Box Jump Burpees
200m Run
then
Max Bar Muscle Ups

Through 100

First workout since I tore up my hands and needed to rest them.  Running is not my thing.  I definitely could have gone faster on them but was holding back for some reason.

Conditioning: "Jason" 100 Air Squats 5 Bar Muscle Ups

Conditioning:
"Jason"
100 Air Squats
5 Bar Muscle Ups
75 Air Squats
10 Bar Muscle Ups
50 Air Squats
15 Bar Muscle Ups
25 Air Squats
20 Bar Muscle Ups

(19 minutes 30 secs)


Strength:
Back Squat 5 - 5 - 5 - 5 - 5 - 5 - 5
(165# for each set)

So somedays you surprise yourself.  Doing 50 bar muscle ups in a workout would have seemed impossible to me not to long ago. Doing all 50 and beating the 20 minute time cap felt pretty awesome.  The downside is that I didn't reallize it till the end but I tore up my hands pretty good.  Tomorrows a rest day so hopefully I can recover by Friday.

Conditioning:
4 Rounds
3 x Strict HSPU
3 x Hang Squat Snatch (95#)
3 Rounds
6 x Strict Pull Up
6 x Floor Press (115#)
2 rounds
9 x Stone 2 Shoulder (115#)
9 x Deadlift (115#)
Run 400m
30 x Wall Balls
30 x Box Jumps

Got 6/30 box jumps in at 20 minute time cap.  Happy about how the wall balls felt after a pretty long strenuous workout.  Struggled with the hang squat snatches and stone to shoulders pretty badly.  Had to reduce weight from 115# to 95# after the first two reps.

Conditioning:
20 Min. AMRAP
100 Killer Ropes
50 Atl. Lunges 50#
40 Slam Balls 50#
30 Lateral Burpee Over Bar
20 KB Swings 70#
10 Hang Clusters (125#)

(300 Reps)

Conditioning:
30 Min EMOM
10 x Burpees                                       1-5 min.
10 x K2E                                           6-10 min.
10 x KB Swings (50#)                      11-15 min.
10 x Pull Ups                                   16-20 min.
10 x one arm weighted sit ups (25#) 21-25 min.
10 x Push Ups                                 26-30 min.

Easy relaxing workout.

Conditioning:
For Time:
5-4-3-2-1
Back Squat (135#)
Stone To Shoulder (115#)
Push Jerk (135#)
* After completion run 1000m w/slamball 50#

Time=Slow

Conditioning:
"Murph"
Run 1 Mile
100 Rows
200 Push Ups
300 Squats
Run 1 Mile

~49 minutes

Wanted to do this again without weight, didn't go for time just tried to stayed consistent and took it pretty easy on the runs and while I kept moving went pretty slow on the conditioning.  Still a good workout.

So active rest day with going on a pretty vigorous hike.

Conditioning:
21-15-9
Back Squats (155#)
KB Swings (55#)

So not sure what happened but apparently this workout is my kryptonite.  Serious have not had something hurt that bad in a while.

"Barber" 2 Rounds 15 HSPU 20 Pull Ups 25 Box Jumps (30 inches) 30 Deadlifts (185#) 35 Burpees

Conditioining:
"Barber"
2 Rounds
15 HSPU
20 Pull Ups
25 Box Jumps (30 inches)
30 Deadlifts (185#)
35 Burpees

(Got 17 / 30 deadlifts into the second round at the 20 minute time cap.)

So really wanted to finish this in the time cap but punked out during the deadlifts and burpees and rested a tad too much.  The highlight of the workout was that I completed 20 unbroken butterfly pull ups with relative ease in round one.  Round two got to 15 but still felt good.

Strength: 10-1 Bench Press (155#) Weighted Chin Ups (25#)

Strength:
10-1
Bench Press (155#)
Weighted Chin Ups (25#)

So after Murph yesterday and today's workout I'm not sure I can bench or do any push ups for a few days. :/

Conditioing:
Murph
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Sit Ups
Run 1 Mile

With ~30lb make shift weighted back pack.

(A little over 69 minutes)

The extra weight took what's a hard workout to something that was at a whole other level.  Wanted to quit several times but kept plugging away.

Conditioning:
Just went to the track and ran around it a few times.  Pretty much an active rest day.

Conditioning:
20 Minute EMOM
Minute A 10 x HSPU
Minute B 10 x KB Swings (50#)
Minute C 10 x Burpees
Minute D 10 x K2E

I like the work to rest ratio although it does keep me within my comfort zone too much.

Strength:
Front Squats 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4
155 - 155 - 155 - 155 - 155 - 155 - 155 - 155


Conditioning:
10 Minutes EMOM
Odd Minute 10 x Burpees
Even Minute 5 x Deadlift (225#)

"Turn It Up"

Conditioining:
"Turn It Up"
10 x C&J (135#)
1 x Leg Blaster
200m Run

10 x C&J (135#)
2 x Leg Blaster
200m Run

10 x C&J (135#)
3 x Leg Blaster
200m Run

Leg Blaster =
20 Air Squats
20 Lunges
20 Jumping Lunges (10 each leg)
10 Jumping Air Squats

(55 reps into 4th leg blaster in 20 Minutes)


Strength:
Front Squat 5 - 5 - 5 - 5 - 5 - 5 - 5
140 - 140 - 140 - 140 - 140 - 140 - 140

Well yeah that was a leg burning day.

Strength:
Floor Press 1 - 10 - 1 - 20 - 1 - 30
185 - 155 - 205 - 135 - 225 - 95(35)


Conditioning:
10-1 Hang Power Snatch (75#)
1-10 Lateral Bar Jump Burpees
(9 mins 54 secs)

Happy with the strength, upper body felt good.  Conditioning I went lighter so that I could maintain intensity. I'm going to focus on increasing intensity over the next few months to get my conditioning stronger.

Conditioning:
8 Minutes Complete:
1000m Run
255# deadlifts, max reps (10)
10 Minutes Complete:
1200m Run
165# Power Cleans, max reps (8)
12 Minutes Complete:
1200m Run
95# Overhead Squats, max reps (27)

So even though I suck at running this wasn't that bad.

Conditioing:
5 Rounds
E4MOM Run 400m

Just for fun and to get out doors.

Then

20 Minutes EMOM
Odd Minute: 15 Push Ups
Even Minute: 10 Pull Ups

Conditioning:
Birthday WOD
Team of 3
120 KB Swings (70#)
90 Back Squats (155#)
60 Fat Bar Deadlifts (165#)
30 Stone to Shoulder (115#)

One partner runs 200m with 60# sandbag at all times.

(~25 minutes)

Conditioning:
"Gimme A Break"

For Time:
1 Mile Run

then 10-1

Fat Bar Power Clean (95#)
Lateral Burpee Over Bar

(~27 minutes w/ random 400m run with 20# med ball thrown in for good measure)

Conditioning:
12 Min. AMRAP
2 x Hang Squat Snatch (95#)
4 x Box Jump (30 inches)
8 x Plyometric Push Ups (8 inches)
(8 Rounds)

Strength:
Hang Squat Snatch
95 - 115(pr) - 115 - 115  95 - 95 - 95

Need to practice this a lot more.

Conditioning:
15 MIN AMRAP
100 Alternating Lunges (115#)
*EMOM 4 Burpees

(Got through 95 lunges)

So not sure what was up but ridiculous amounts of coffee and candy I had caused major stomach issues.  So much gas that at the end of the my warm up I was thinking I was having a heart attack.  Issues continued through the workout which made everything way worse.  Need to clean up my diet.

Strength:
Bench Press 5 - 5 - 5 - 2 - 1
135 - 155 - 175 - 195 - 205

Conditioning:
40 Minute EMOM
Minute 1-10 (10 x Burpees)
Minute 11-20  (15 x HO Push Ups)
Minute 21-30  (10 x Weigthed Sit Ups 50#)
Minute 31-40  (10 x Suit Case Lunges 50# KB)

Low intensity but high volume.

Conditioning:
24-18-12-6
Front Rack Lunges (95#)
Shoulder to Overhead (95#)
(15 mins and some secs)

S2O was fried from the day before.

Conditioning:
"Apple Sauce"
9-6-3
Strict Pull Up
Stone to Shoulder (115#)
Hand Stand Push Up
(4 mins 41 secs)

(1 minute rest)

Apple Pie
21-15-9
Wallballs (20#)
Burpee Box Jumps
(11/15 Wall Balls)

(1 minute rest)

75 Kettlebell Swings (55#)
(5 air squat penalty everytime you dropped KB)
(5 mins 52 secs)


Strength Conditioning:
10 Rounds
3 Back Squats (145#)
3 Bar Muscle Ups
3 Push Jerks (145#)

Not for time and very very slow, forearms were fried.  Positive is that for 4 or 5 rounds I linked the bar muscle ups together and it felt pretty easy.

Rest Day! 

Rest day!

Conditioning:
4 Rounds
400m Run
10 x Jump Overs (24 inches)

then
2 x 400m Run (1:33, 1:30)

then
10 x 100m runs (15-17 secs)

an hour later

Death by HSPU and Pull up
First minute 1 HSPU & 1 Pull Up
Second minute 2 HSPU & 2 Pull Up
Third minute 3 HSPU & 3 Pull Up
And so on...............................

(9 Rounds + 11 reps)

Conditioing:
10 Rounds
1 Round
10 x Burpee
10 x Push Ups
10 x Weighted Sit Ups (50#)
10 x Knees to Elbows.

Not to intense, just putting in work.

Conditioning:

"Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight (225)
Bench Press: body weight (150)
Power clean: 3/4 body weight (115)

(25 mins 38 secs)

So have not done this for a while and ended up PRing by a minute.  The most impressive part of this is that with my shoulder injury bench press usually the easiest movement was very difficult. I love this workout its perfect for getting in deadlifts and bench press and making it fun.

Conditioning:
20 Minutes EMOM
Minute A: 10 x Burpees
Minute B: 10 x HSPU
Minute C: 10 x KB Swings (50#)
Minute D: 10 x Strict Chin Ups

Not to taxing just putting in work and more skill focused with building comfort with medium volume over duration of time.

Conditioning:
100 Burpees For Time
6 minues 58 seconds

Was not focused on going fast just keeping steady and not taking a break through out.

Conditioing:
5 Rounds
20 x Push Ups
10 x One Arm Weighted Dumbell Sit Ups (25#)

Just for fun, the one arm definitely taxed the core.

Conditioning:
20 C&J 135
40 C2B Pull Ups
15 C&J 145
30 HSPU
9 C&J 135

(Hit 30 Minute Time Cap)

C&Js after the handstand push ups were ridiculous.

Conditioning:
3 Rounds
25 x Thrusters (45#)
100 x Killer Rope Jums
400m Run

(19 minutes)

Strength:
Back Squat 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3
185 - 195 - 205 - 215 - 225(2) - 205 - 195 - 185(5)

Weighted Chin Ups 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3
35 - 53 - 63 - 68 - 73 - 78(2) - 53(5) - 0(10)

Conditioning:
100 x Strict Pulls Ups
100 x KB Swings (50#)
100 x Push Ups
100 x Sit Ups

(23 mins 25 secs)

So been slacking on writing down my workouts.  Back at it now though.

Conditioning:
21 Minutes EMOM
Minute A: 10 x HSPU
Minute B: 10 x Burpee to Target (7 inches)
Minute C: 10 x K2E

Pretty decent workout.

Conditioing:
4 Rounds

One Round:
10 x Inverted Reverse Rows
Run 50 Meters
10 x Step Ups
Run 50 Meters
5 x Jump Overs (24 Inches)
10 x Push Ups
Run 50 Meters
10 x Step Ups
Run 50 Meters
5 x Jump Overs (24 Inches)

Working on conditioning.

Conditioing:
4 rounds for time:
Run 400 meters
5 burpee bar muscle-ups

w/ 20lb vest

Got through last 400 meters at 20 minute time cap.

Strength:
Back Squat 2 - 2 - 2 -2 -2 - 2 - 2 - 2
215 - 215 - 215 - 215 - 215 - 215 - 215 - 215

Conditioning:
"Tommy Mac"
2 Rounds
12 Burpees
12 Thrusters
12 Burpees
12 Power Cleans
12 Burpees
12 Push Jerks
12 Burpees
12 Squat Cleans
12 Burpees
12 Overhead Squats

(95#, got 204 of 240 reps at 25 minutes)

Strength:
Back Squat 6 - 6 - 6 - 6 - 6 - 6
185 - 185 - 185 - 185 - 185 - 185

Conditioning:
"Cindy"
20 Minutes AMRAP
1 Round
5 x Pull Ups
10 x Push Ups
15 x Air Squats
(21 Rounds + 10)

Conditioning:
3 Minutes --> 50 Burpees
6 Minutes --> Max Power Cleans (165#) (19 Reps)
12 Minutes --> Run one Mile


Strength:
Back Squat 3 - 3 - 3 - 3 - 3 - 3
185 - 185 - 185 - 185 - 185 - 185

after each set

5 x Weighted Pull Ups (30#)

Conditioning:
28 Minutes (7 rounds) EMOM
Minute A: 12 Burpees
Minute B: 12 Knees 2 Elbows
Minute C: 12 KB Swings (50#)
Minute D: 12 Hands Off Push Ups

Round 4, 5, and 6 went up to 13, 14, and 15 reps each minute.  Got spicy in round 6.

Conditioning:
10-1
Hand Stand Push Ups
Weighted Sit Ups (25#)
Pull Ups
Weighted Sit Ups (25#)

Didn't time it but I kept moving throughout.

Conditioning:
21 x HSPU
200m Run
5 x Deadlift (225#)
15 x HSPU
200m Run
10 x Deadlift (225#)
9 x HSPU
200m Run
15 x Deadlift (225#)

Kind of bitched out at the end but finished in (12 mins 12 secs)

Strength:
Back Squat 5 - 5 - 5 - 5 - 5 - 5 - 5
185 - 185 - 185 - 185 - 185 - 185 - 185

Back squats were rough after the workout and a little soreness from Monday's squats and deads.  Got through it though.

Strength:
Back Squat 6 - 6 - 6 - 6 - 6 - 6
175 - 175 - 175 - 175 - 175 - 175

After each set 5 x Weighted Chin ups @ 30#.

Deadlift 7 - 7 - 7 - 7 - 7
185 - 205 - 225 - 250 - 275(3)

Pretty decent strenght day.

Conditioing:
18 Minutes EMOM
Minute 1 - 10 x  Hand Stand Push Ups
Minute 2 - 30 x Air Squats
Minute 3 - 30 x Sit Ups

Fun workout with the wife, that was actually kind of challenging.

Crossfit Open 14.5
21 Thrusters
21 Bar Facing Burpees
18 Thrusters
18 Bar Facing Burpees
15 Thrusters
15 Bar Facing Burpees
12 Thrusters
12 Bar Facing Burpees
9 Thrusters
9 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees
3 Thrusters
3 Bar Facing Burpees
(26 Mins 07 secs)

Strength:

Back Squat 5 - 5 - 5 - 5 - 5 - 5 - 5

(180 - 180 - 180 - 180 - 180 - 180 - 180)

Power Cleans:

20 Minutes EMOM

5 Minutes

5 x Power Clean 135#

5 Minutes

4 x Power Clean 145#

5 Minutes

3 x Power Clean 150#

5 Minutes

2 x Power Clean 165#

Another relative rest day for the shoulder with still getting some strength work in.

Strength:
Back Squat 6 - 6 - 6 - 6 - 6 - 6
(170 - 170 - 170 - 170 - 170 - 170)

Weighted Chin Ups 5 - 5 - 5 - 4 - 4 - 4
25 - 30 - 35 - 53 - 53 - 53

Conditioning:
10 Minutes EMOM KB Swings (53#)
(10 - 11 - 12 - 13 - 14 - 10 - 10 - 10 - 10 - 10)

Took a few days off to let my shoulder rest.  Felt strong today, the backsquats were nice and easy.  Was going for a death by KB swings starting at 10.  Decided after fifth minute to just drop the reps to try and mimic the amount of work I'll need to do in a fatigues state.

Conditioning:
Crossfit Open 14.4
14 Minute AMRAP
60 Calorie Row
50 Toes 2 Bar
40 Wall Balls
30 Power Cleans
20 Muscle Ups

(155 Reps)

Pretty rough, still felt like I could have done better if I would have relaxed a bit more on the row and broken up the T2B more early on.  Either way it was pretty rough.

Conditioning:
20 Minute AMRAP
1 Round
5 x Power Snatch (95#)
10 x Pistols
15 x Handstand Push Ups

(5 Rounds + 13 reps)

Strength:
Back Squat 5 - 5 - 5 - 5 - 5 - 5 - 5
170 - 170 - 170 - 170 - 170 - 170 - 170

Going to feel this combo of exercises for a few days.

Conditioning:
Buy In:
12 Min AMRAP
1 Round
50 Killer Ropes
200m Run

(4 Rounds + 20 jumps)

then

10 Minute AMRAP
10 x Power Clean (115#)
1 x Chest 2 Bar Pull Up
10 x Power Clean (115#)
3 x Chest 2 Bar Pull Up
10 x Power Clean (115#)
6 x Chest 2 Bar Pull Up
10 x Power Clean (115#)
9 x Chest 2 Bar Pull Up
10 x Power Clean (115#)
12 x Chest 2 Bar Pull Up

(Got through the last set up Power Cleans (69 reps)

then

Max Thrusters in 3 minutes (115#)
10 Reps

Strength:
Back Squat:
7 - 7 - 7 - 7 - 7
160 - 160 - 160 - 160 - 160

Conditioing:
4 Rounds
One Round
10 x Bar Rows
Run 50 meters
10 x Step Ups (20 inches)
Run 50 meters
4 x Jump Overs (24 inch hurdle)
10 x Push Ups
Run 50 meters
10 x Step Ups (20 inches)
Run 50 meters
4 x Jump Overs (24 inch hurdle)

Just having some fun at the local track with what was available.  Went slow and steady and finsihed in a bit under sixteen minutes.

Conditioning:
Death by Hand Stand Push Up & Pull Ups
1st min. --> 1 HSPU & 1 Pull Up
2nd min. --> 2 HSPUs & 2 Pull Ups
and son on until you can't perform the movements within a minute.

Only made it through 9 minutes but it was a pretty decent workout, finished out the tenth minute for good measure.

Conditioning:
Crossfit Open 14.3 (8 minute AMRAP)
10 x Deadlift (135#)
15 x Box Jump/Step Ups (24 inches)
15 x Deadlift (185#)
15 x Box Jump/Step Ups (24 inches)
20 x Deadlift (225#)
15 x Box Jump/Step Ups (24 inches)
25 x Deadlift (275#)
15 x Box Jump/Step Ups (24 inches)

(93 reps)

By the time I got to 275# each rep was feeling like a one rep max.  Could only get three with keeping good form.

Conditioning:
12 EMOM
5 x Burpees
AMRAP Squat Power Cleans (155#)

then
6 Min. to complete
Bar Muscle Ups
1 - 2 - 3 - 4 - 5 - 6
10 x Dead lift (155#) between each round
(1/4 Bar Muscle Ups)
then
Run 1 Mile

Ended up walking most of the mile, just could relax and felt like my nervous system was jack.

Open Workout 14.2
3 Minutes
2 Rounds
10 x OH Squats (95#)
10 x C2B Pull Ups
3 Minutes
2 Rounds
12 x OH Squats (95#)
12 x C2B Pull Ups
3 Minutes
2 Rounds
14 x OH Squats (95#)
14 x C2B Pull Ups

(56 reps)

A test run through this, was cramping up in my shoulders after the first set of OH squats which made this challenging.

Conditioning:
10 Minutes EMOM:
3 x Power Clean (120#)
6 x Push Ups
9 x Air Squat

then

11.4
10 Minutes AMRAP
60 Bar Facing Burpees
30 OH Squats (120#)
10 Muscle Ups

then

2 Minutes:
Partner KB Swings
5 then switch

(47 Reps)

Strength:
Back Squat 3 - 3 - 3 - 3 - 3
185 - 195 - 205 - 215 - 225(2)

Weighted Pull Ups 5 - 5 - 5 - 5 - 9
(26# for each one)

Conditioning:
40 Burpees
40 C2B Pull Ups
40 Front Squats (115#)
40 Toes 2 Bar
40 Power Cleans  (115#)
40 Box Jumps
40 Front Rack Lunges (115#)

(30 T2B in 20 Minutes)

Strength:
5 Rounds
5 x Bench Press (155#)

5 Rounds
3 x Bench Press (175#)

Conditioning:
5 Minutes EMOM
10 x Target (6 inch) Burpees

rest one minute then

5 Minutes EMOM
12 x Knees 2 Elbows

rest one minute then

5 Minutes EMOM
12 x KB Swings (50#)

rest one minute then

5 Minutes EMOM
15 x HR Push Ups

A slight increase in difficulty and reps along with concentrating on one movement for a segment instead of swtiching between movements.  Goal is to steadilly increase the reps to the point I can do a goal amount of work in 40 seconds and rest 20 seconds and sustain that effort over a decent period of time or reps.

Conditioning:
Open Workout 14.1
10 Minutes AMRAP
30 x Double Unders
15 x Power Snatch (75#)

(123 Reps)

Well first double under workout completed.  Good news is I can string a few double unders together, bad news I can only string a few double unders together.  May do this again tomorrow.

Later in the day worked out with the wife.

5 Rounds of
5 Pull Ups
10 HR Push Ups
15 Lunges

Conditioning:
30 Rounds
5 x Air Squat
3 x Hand Release Push Up
1 x Squat Clean (115#)

(14 mins 58 secs)

So that turned out to be a decent amount of work.

Conditioning:
5 Minutes EMOM
9 x Push Press
12 x Deadlift
15 x Singles

then

17 Minutes ARAP
50 Burpees
30 Wall Balls
40 Burpees
30 Wall Balss
and so on

Only made it through the second round of burpees apparently my stamina sucks and the whole buy in sold me out.  Anyways on to the next one.

Strength:
10 Minute EMOM
Odd Minute:
5 x Floor Press 155#
Even Minute:
5 x Deadlift 225#

Well today sucked so I'm going to erase it from my mind, rest my body, and focus on tomorrow.

Strength:
15 Minutes EMOM
C&J (165#)

Practice:
5 Minutes EMOM
10 x Wall Balss

Skill:
Chest 2 Bar Pull Ups
Double Unders

So relatively easy day.  The C&Js were definitely on the heavier side for me but felt good.

Conditioning:
20 EMOM
Odd Minute: 10 x Burpees
Even Minute: 10 x KB Swings

So some good and some bad today. The bad is that this was pretty taxing, legs are a little sore and this got my heart rate pumping.  The good news is that I was able to do almost all the burpees within 30 seconds and all the KB swings within 20 seconds so the movement efficiency is increasing from the 35 seconds and 25 seconds it has taken me in the past.

Strength:
Find Front Squat 5RM
135 - 155 - 175 - 185(PR)

Conditioning:
9 - 6 - 3
Squat Cleans (125#)
Wall Climbs
(9 minutes)

Strength:
Bench Press 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 195 - 135

Strength:

Back Squat 5 - 5 - 5 - 5 

185 - 185 - 185 - 185 - 185

Push Jerk 3 - 3 - 3 - 3 - 1 - 1 - 1

115 - 125 - 135 - 155 - 165 - 175 - 185(f)

So relatively easy day, I feel 185 is going down soon, just not today.  I had it up far enough but didn't drive down at all which left me trying to press it out which just wasn't going to happen.  The gym was closing down so decided to relax go home study and get ready for my test.  200# clean and jerk I'm coming for you.

Strength:
Complex:
1 x Dead lift
1 x Low Hang Squat Clean (3 second pause)
1 x Vertical High Hang Squat Clean (I may not have been that vertical)
(95 - 115 - 135 -155(f) - 155(f) - 155(f) - 155)

Conditioning:

150 Killer Ropes
20 Hand Stand Push Ups
40 Pull Ups

10 Minutes

The workout was not that hard on paper but the volume of the last four days has caught up to me, so we will just call this good.  Jump roping was very difficult and hand stand push ups were kind of difficult.  The good news is that I think I got butterfly pull ups, I hit ten in a row and they felt fluid.  Also the ease at which I can squat clean 155# is much better its been a while but I remember when that a 1RM.

Conditioning:
Omar
10 x Thruster (95#)
15 x Bar Hop Burpees
20 x Thruster (95#)
25 x Bar Hop Burpees
30 x Thruster (95#)
35 x Bar Hop Burpees

(19 mins 52 secs)

Well some very poor dietary decisions and tired legs contributed to this being one of the worst workouts in a while.  Just going to move past this and enjoy the fact that tomorrow is another day.

Strength:
Weighted Chin Ups 5 - 5 - 4 - 2 - 1 - 1 - 2 - 10
(0 - 26 - 35 - 55 - 70 - 85(f) - 85(f) - 70 - 0)

Very closte to getting 85# was just an inch away from getting my chin over the bar each time.  While not confident we are going to say 70# is a 2RM PR.

Strength:
Front Squat 5 - 5 - 5 - 5 - 5 (135#)
 With 4 second delay going down and 2 second hold at the bottom before popping up.  This was BRUTAL.  Seriously!

then

Skill:
12 Minute
Odd Minute: Push Press x 5 (115#)
Even Minute: Double Under practice


Just some overhead work to keep my form solid and double under practice to move me towards being able to link them.  Good news is that I'm past singles and into censecutive double unders, even put three together once.  Going to keep working on these.

Conditioning:
Fran
21-15-9
Thruster (95#)
Pull Ups

So only got 63 reps before 6 minute time limit.  My legs were fried today from Wednesday's workout and after the first 21 reps on thrusters the lactic acid in my legs had me imobile.  Good news is I appear to be over my sickness.  So I've got that going for me.

Conditioning:
9 Min. EMOM
Min. A - 15 Shuttle Sprints
Min. B - 10 Box Jumps (24 inch)
Min. C - 14 Russian KB Swings (53#)

1 Min. Rest

20 Min. EMOM.
Min. A - 3 x Burpee C2B Pull Ups
Min. B - 5 x Back Squat (155#)

Was supposed to be 10 back squats but after the second round that was nixed for five.  Good workout either way considering I'm recovering from being sick still.  Also modified the workout by taking a few reps off sprint and box jumps and not doing competition style KB swings.  Thinking scaling will be my friend this next week.



Strength:
5 Rounds
5 x Bench Press (115#)
then
5 Rounds
5 x Bench Press (145#)
then
5 Rounds
5 x Bench Press (155#)

A bit of double under practice and fiftee knees to elbows for good measure thrown in.  Going to try and do two a days on Monday, Wednesday, and Friday with conditioning early and strength/endurance during open gym. Throw in some rest days on Tuesday or Thursday along with Saturday.  Well see how disciplined I can stay with this.

Strength:
Squat Snatch 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
75 - 75 - 95 - 95 - 105 - 105 - 115 - 115

Conditioning:
20 Minutes EMOM
1 x Squat Snatch (100#)

Strength:
Deadlift 5 - 5 - 5 - 4 - 2 - 2 - 5
225 - 245 - 265 - 275 - 285 - 295(1) - 225

Skill:
Wall Balls
5 x 10

Tried to do 10 every minute for five minutes.

Don't know for sure but according to my records 285 for two reps and 275 for four reps are PRs.

Strength:
Front Squat 3 - 3 - 3 - 3 - 3
135 - 155 - 175 - 185 - 195(PR) - 200(1)

Conditioning:
5 Minuntes EMOM
3 x Bear Complex
(Finished @ 105#)
then
5 Minutes Bear Complex AMRAP
(11 Rounds @ 105#)

Bear Complex
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Back Thruster

Skill
20 Minutes EMOM
Odd Minute 5 x Power Clean (115#)
Even Minute 5 x Floor Press (155#)

So after two hours of jump rope practice and a workout at the end the legs have the same feeling as playing full court basketball for the first time in a while.  Great experience and good tips, now I just need to focus on shoulders back, arms tight, hands forward, wrists out, and not jumping backward and practice for countless hours and I should improve :).  Serisously though the lesson was solid I just needed practice, practice, and more practice.

Strength:
Thruster  1 - 10 - 1 - 20 - 30
145 - 115 - 145 - 95(17) - 145 - 65(20)

This made my arms feel like wet noodles, thinking this means I'm not getting enough hip thrust or something and too much arms in my thruster.  Seriously not soft.  On a positive note this was a 10 RM because I don't think I've ever actually tried before.  Also the ten reps at 115# actually didn't feel that bad.

Conditioning:
10-1 Dead Lift (155#)
1-10 (Bar Hop Burpees)
(9 mins 58 secs)

Yeah thinking I could have gone faster and was on the verge of not finishing with 10 reps to go in 30 seconds but managed to close it out.

Strength:
Back Squat 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 185 - 135
after each 5 strict chin ups to stretch the back.

Yep squatting after some thrusters, why because we can.

Conditioning:
12 Minutes EMOM
Minute A 10 x Toes 2 Bar
Minute B 20 x Stick Jumps (24 inches)
Minute C 30 x Air Squats

So umm this part of the workout was pretty rough, the stick jumps were just too much for me and my knees, had to cut it to ten after the second round.

then

2 Minutes Single Jump Rope
2 Minutes Rest
1 Minute Single Jump Rope
1 Minute Rest
30 Seconds Single Jump Rope
30 Seconds Rest
15 Seconds Single Jump Rope

then

5 Minutes
Partner Squat Cleans (135#)
(28 Reps)

Pretty rough.

Strength:
Jerk 5 - 5 - 5 - 3 - 1 - 1 - 1
95 - 115 - 135 - 155 - 165 - 175(f) - 175

So my jerk is pretty weak it was more like a push press but good to put in work and tie a push press PR 1RM while tired and feeling like my form was weak.

Conditioning:
150 Overhead Weighted Lunges
then
AMRAP
1 x Dead Lift
2 x Hang Power Clean
3 x Push Press
4 x Front Squat

3 Burpees every minute on the minute.

So got to the the AMRAP which was my goal.  In the past I would have given up on this workout and just abided my time finishing 10-15 short at the end.  Went out with 45 the first three minutes and then just fought through with 8-12 each minute with the exception of a minute I took off to finish right before the 14th minute. While not impressive it's a sign of progress.

Strength:
Bench Press 3 - 3 - 3 - 3 - 3
135 - 155 - 185 - 205 - 215(1) - 225(1)

Conditioning:

"Linda"

10-9-8-7-6-5-4-3-2-1

Dead Lift (228#)

Bench Press (155#)

Power Clean (116#)

(29 mins 38 secs)

Went slow and steady on this one.  Biggest note of the day is that I think I learned how to dead lift, or at least dead lift more efficiently.  I was bending at the knee too much and losing energy pulling the weight up.  Even with sore legs today's dead lifts felt much easier.  Amazing how you do something for so long and a small tip makes such a big difference.

Strength:
Back Squat 3 - 3 - 3 - 3 - 3 - 3
135 - 155 - 185 - 225 - 240(f)

Hit 240 once which is actually a 1RM since my 3RM was my 1RM at 235.

Conditioning:
3 Min. Max Back Squats (155#)
(31 Reps)
The end result was okay but I was more happy with hitting 22 reps straight, wish I would have sucked it up and tried to hit 30.

Skill:
20 Min EMOM.
5 Rounds
5 x Power Clean (115#)
5 Rounds
4 x Power Clean (135#)
10 Rounds
2 x Power Clean (155#)

Well that was either brilliant or extremely stupid only time will tell.  My legs were gone so the weight felt at least 10-20# heavier than regular.  I was gassing out on what should have been a relatively easy rep scheme. I'm just glad I didn't give up because in the middle it got pretty rough.  Hoping that this will make me more explosive with better form once I'm fresh.

Conditioning:
10 Minute
Odd Minute: 25 Air Squats
Even Minute: 12 Ring Dips

then

6 Min. AMRAP
8 Toes 2 Bar
4 Hang Power Snatch (95#)
2 Over Head Squats (95#)
(3 Rounds + 4)

then

5 Min.
30 Rolling Pistols
Or in my case rolling flailing attempts at pistols.

Took me a minute to get my nervous system adjusted for the main part of the workout.

Jogged 30 minutes.  Very very slow.

Conditioning:
"Zimmerman"
11 x CTB Pull Ups
2 x Dead lift (255#)
10 x HSPU

(6 Rounds + 18)

So the good news is that today actually felt easier than yesterday even though the workout was much more difficult.  Everything felt okay, as okay as chest to bar pull ups, heavy deadlifts, and hand stand push ups can feel that is.  Had a goal of seven rounds but the dead lifts got super heavy the last round and I barely got them up. Either way glad I showed up and did this.  Building confidence in some movements and weights that a little over a year ago I would have thought would be impossible.

Conditioning:
Half Murph
Run 1 Mile
10 Rounds Cindy

(21 mins 38 secs)

then

Helen
3 Rounds
Run 400m
21 x KB Swings (50#)
12 x Pull Ups

(14 mins)

So everything was hard today, yesterday's workout took my legs and arms out of me and I was fighting today to finish even at what are usually pedestrian times.

Warm-Up
5 Rounds
5 x Bench Press (135-145-155-165-175)
10 x Inclined Sit Ups
5 x Strict Chin Ups
10 x Back Extensions

+ 5 x Bench Press (185#), just wanted to see how it felt.


Skill:
20 Minutes (EMOM)
4 Rounds @ Each Rep and Weight Scheme
5 x Power Clean (111#)
4 x Power Clean (131#)
3 x Power Clean (141#)
2 x Power Clean (155#)
1 x Power Clean (165#, 165#, 175#, 175#)

This in itself was a pretty decent workout.

Conditioning: 
10-9-8-7-6-5-4-3-2-1
Back Squat (160#) Bodyweight
Hand Release Push Ups
Box Jumps
(16 mins 34 secs)

Yeah so put in some decent work today.  The conditioning was pretty rough but stuck with it and got through.  Not terribly fast but there was a pretty decent distance from the back squat to the box jump and I took my sweet time going back and forth.

Conditioning:
40 x CTB Pull Ups
30 x KB Swings (70#)
20 x HSPU
10 x Bar Muscle Ups

With the shoulder issues I had a few months ago I've been slacking on working on pull ups and have not tried a bar muscle up.  It was apparent after the CTB that those alone would have been a good workout for me.  I tried to push through but only got 4/10 Bar Muscle Ups before time expired.  Still good to work on pull ups and I'm sure once I start incorporating some more practice I'll be back to normal.

Conditioning:
10 x 400m Run (Run every 3 minutes)

Took it a bit easy today, and got to work on one of my weaknesses.  Need to stay more consistent with endurance training.

Skill:
Double Unders (10 minutes of practice)

Conditioning:
20 Minute EMOM
Odd - 5 x Push Press (121#)
Even - 5 x Strict Pull Ups

After about ten minutes of rest

20 Minute EMOM
Odd - 10 x KB Swings
Even - 10 x Burpees

Not sure if I'm fatigued or what but the last two days have been pretty rough.  Started off with 15 KB swings each round but had to drop it after a few rounds or I would not have been able to finish.  Going to do some cardio tomorrow, stretch out, and try to refresh.

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)

(29 mins)

So that was a lot rougher than last time.  Just couldn't catch my breath.  Still even with it being harder I did a good job of pushing through.

Strength:
Front Squat
135 - 155 - 185 - 205 - 215(F)

Conditioning:
5-4-3-2-1
Thruster (105#)
After each set 10 Weighted Lunges (105#)

(5 mins 59 secs)

Was not feeling that hot but was happy with matching my 1RM on front squat.  Conditioning is going to burn the legs tomorrow.

Conditioning:
Jogged 2.5 miles

Then stretched and rolled out.  Achelles tendon on the right side is acting up a bit.  Might be time for a massage.

Conditioning:
10-1 Strict HSPU
1-10 KB Swings (70#)

Got through 6/6 KB Swings before time limit of 12 minutes.

Thought I would be able to do this no problem but I was down to singles on the HSPU right into the round of 8, once it goes it really goes quickly and doesn't come back.

Strength:
Bench Press 5 - 5 - 3 - 3 - 1 - 1 - 1 - 1
135 - 155 - 165 - 175 - 185 - 195 - 205 - 215

Surprising that bench actually felt pretty strong after a lot of push up work and hand stand push ups.

Strength:
1 Power Clean
1 Hang Power Clean
Unbroken
135 - 155 - 165 - 175 - 180(failed HPC)

After that decided to try a Power Clean PR and got 190#.

Conditioning:
10 Minute AMRAP
30 x Double Unders
15 x Deadlifts

(4 Rounds + 60 singles)

then

3 Minutes Max Wall Balls
(33)

So after slugging through 2 rounds in ~5:30 I stopped my hop hop double under mess and went to 60 singles, finished with 4 rounds and 60 singles.  Glad I stuck with the double unders for a while though, for brief moments it actually felt like I knew what I was doing.  Those moments were fleeting and often harshly interrupted by the jump rope lashing my legs or wrist.  Still getting closer to find that elusive rhythm or at least thats what I'm telling myself.

Skill:
10 Minutes
Odd Minutes
5 x Power Snatch (89#)
Even Minutes
10 x Double Unders

So my double unders are like hop hop jump to get one double under, but I need to learn how to link them in the next two months.  So I will practice until I can.

Max Unbroken Burpees to 6 inch target - (50)
Was working on moving slow and consistently through out, found out that 12 per minute is my coasting pace but at around 40 it started to suck and I decided to call 50 good.

Conditioning:
4 Rounds
5 x Push Press (99#)
10 x Weighted Lunges (99#)
Run 400m

(14 mins 50 secs)

So working out felt a little random tonight not sure I did much but work on skills.

So jogged a few miles in the snow to the gym for my warm up, but with it being 7 degrees that wasn't as effective as I thought.

Skill:

5 Minutes EMOM 

5 x Power Clean (116#)

then

5 Minutes EMOM 

4 x Power Clean (126#)

then

5 Minutes EMOM 

3 x Power Clean (141#)

then

5 Minutes EMOM 

1 x Power Clean (156#)

Conditioning:

5 Rounds

3 x HSPU

6 x Strict Chin Up

9 x Overhand Dead Lift (155#)

50 x Single Jump Ropes

Even when I was jogging I was feeling a bit more out of breath than usual, might be the cold I'm getting over. Everything felt a bit more labored than usual.  It might be a result of the fatigue from yesterday's strength training.  Still got through it.

So wasn't sure what I was going to do at the gym today but decided to just hit some strength.

Strength:
5 Rounds
5 x Bench Press (135#)
10 x Weighted Inverted Sit Ups

5 Rounds
5 x Bench Press (160#)
10 x Leg Raises

Bench Press 3 - 3 -3 - 3 - 3
All at 185#

then

Back Squat 5 - 5 - 5 - 1 - 1
135 - 155 - 175 - 195 - 215
(Warm up for the workout)


Conditioning:
20 Minutes
Odd Minute
1 x Back Squat (225#)
Even Minute
10 x Hand Release Push Ups

The push ups were just filler, I just wanted to get some reps underneath 225# on back squat.  Got easier as I  went on.

Conditioning:

Jogged 2 Miles

then

"Donkey Kong"
21 - 15 - 9
Burpees
KB Swings (50#)
Box Jumps (24 inches)

(9 mins 30 secs)

So that sucked, told myself to just keep moving.  Got burpees and KB swings for days, box jumps not so much.

Conditioning:
21 - 18 - 15 - 12 - 9 - 6 - 3
Floor Press (95#)
Wall Balls (20#)

After each set do 10 reverse weighted lunges.

(18 mins 30 secs)

So wanted to work on Wall Balls and guess what was in the workout.  Still sucked at them but was able to string more together than usual.  Just got to remember to keep my form solid and keep moving.  Going to feel those lunges tomorrow that's for sure.