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.