Christmas break

"Tabata something else" (kind of)

Tabata burpees  8, 8, 8, 6, 6, 6, 6, 6 = 54
rest 1 minute
Tabata air squats  18, 18, 17, 16, 15, 14, 13, 14 = 112
rest 1 minute
Tabata push-ups  18, 10, 8, 7, 6, 5, 5, 5 = 64
rest 1 minute
Tabata sit-ups  11, 9, 8, 8, 7, 7, 7, 7 = 64

Total score=294, low score=31

Christmas break

"Cindy"

5 pull-ups
10 push-ups
15 air squats

As many rounds as possible in 20 minutes. 15+15

Fitness

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 21X1  135, 185, 205 all x8
Rest 90 seconds
Handstand Push-Ups x Max reps  4+1 negative for all
Rest 90 seconds

B.
Three sets of:
30 seconds Battling Ropes
30 seconds Rest
30 seconds Mountain Climbers
30 seconds Rest

Fitness and performance

A.
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

5x185, 5x205, 3x225, 3x245 ran out of time. Could have kept going

B.
“Slim for the Chimney Challenge Workout”
For Max Reps:
3 Minutes of Back Squat  25@205
(Men – Adv=Bodyweight, Int=3/4 BW; Women – Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
3 Minutes of Rowing for Calories  58
Rest 60 seconds
3 Minutes of Burpees  33

Performance

A.
Six sets of Hang Snatch + Snatch
Rest as needed between sets

Worked up to 145. Pretty ugly. 2 lb PR but kinda too ugly.

B.
For time:  6:00
30 Wall Ball Shots
30 Pull-Ups  (subbed ring rows, shoulder)
20 Wall Ball Shots
20 Pull-Ups
10 Wall Ball Shots
10 Pull-Ups

Ring rows are hard!

Performance and fitness (Bring-a-friend day)

In teams of two, with only one partner working at any time, complete:  4+117
20 Burpees
40 Wall Ball Shots (20/12 lbs.)
60 Kettlebell Swings

Brought Jason and Dave. Teamed up with Jason. Used 32kg for first 3 rounds.

Performance and fitness

A.
Take 15 minutes to practice/develop kipping pull-up or muscle-up skills
(your coaches will help to provide you with numerous drills appropriate to your current skill level);
and then,

Just worked a little on kipping. Shoulder still not right.

B.
Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:
Row 500 Meters
30 Kettlebell Swings  32kg
15 Pull-Ups (or 5 Muscle-Ups for advanced athletes)  (ring-rows)

3:45, 4:15, 4:45

Performance (sort of)

A.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets

(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Worked on snatches with Cody. Muscle snatched and snatch balanced. Got 70kg on snatch balance. Could have got more if my shoulder was good. 

B.
For time:
115/75 lbs Shoulder to Overhead x 30 reps  (subbed 32kg kettlebell swings)
600 Meter Run  (changed to 500m row because of rain)
Wall Ball Shots x 40 reps

Performance

On the minute, every minute, for 20 minutes, complete the following:
Power Clean x 2 reps
Burpees x 3 reps As Quickly As Possible
Score total weight (in lbs.) successfully lifted in the power clean over the course of the 20 minutes.

7x155, 7x165, 5x175, 1x180 for a total of 6590. Could have gone a bit heavier in the early rounds.

Fitness (sort of)

A.
Three sets of:
Front Squat x 8-10 reps @ 3011
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

Worked on snatch technique with Cody. Stayed at 55kg. Shoulder still buggin'.

B.
Complete as many rounds and reps as possible in 8 minutes of:  4+20
20 Alternating Reverse Lunges
20 Sit-Ups

Performance

A.
Three sets of:
Back Squat x 6-8 reps @ 30X0  8x185, 8x205, 6x225 Felt good.
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X1  45#x10. A little light but the shoulder is buggin'.
Rest 90 seconds

Would have been cool to work on snatches with Cody since coach Burgener was there!

B.
Three rounds for time of:  11:12
30 Walking Lunges
15 Toes to Bar  Did them on the floor. Shoulder still beat up.
Run 400 Meters  Subbed rowing.

Weight: 208 23.5

Performance

A.
Take 15 minutes and build to today’s 1-RM Clean and Jerk

195#. A PR for the combined movements. Clean and jerk separately not though.

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:  6+2
7 Box Jumps (24″/20″)  20" box. Still scared with the knee.
7 Burpees
7 Kettlebell Swings (24/16 kg)  32kg

Weight: 209 22.5

Performance

A.
Five sets of:
Shoulder Press x 2-4 reps @ 2111
Rest 90 seconds
Weighted Pull-Ups x 2-4 reps @ 2110
Rest 90 seconds

Did "The Bear Complex" with Cody. 5 rounds of 5 reps. Did 75, 95, 115, 135, 145 (Fail. Dropped the bar after 2 reps) Awesome workout! Wish my shoulder wasn't jacked still and my calf was 100%.

B.
In teams of two, complete a 900 meter walk.

Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with DBs/KBs at sides, the other with DBs/KBs overhead. Choose the heaviest DBs/KBs you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.

12:25 with Jason. We did it the right way. 35# over head for first lap, then down to 26# for the rest. 44# for the farmers carry.

Weight: 209.2 23.5

Performance and Fitness

A.
Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 30X0  8's with 25#
Rest 60 seconds
Single-Arm Trap 3 Raise x 10-12 reps each arm @ 2111  Weird
Rest 60 seconds

B.
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)
Rest 3 minutes

–OR–

Team Version:  14:44 with Matt & Tu
In teams of three, complete two rounds each, congo-line style, of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)

Partner A rows 500 Meters, as soon as erg is available, Partner B jumps on while Partner A moves on to Wall Ball. Team rotates through as quickly as possible, with only one team member rowing or doing wall ball shots at a time.

Performance

A.
Four sets of:  5x225, 5x245, 5x265, 5x285
Deadlift x 5 reps
Rest 3 minutes between sets
(spend this time working on T-spine and shoulder mobility);

Could have probably gone 10#'s heavier each set. Michelle's cue; butt starts too low so I start my lift with that instead of whole body. Same as Cody's cue for the snatch.

B.
“Jackie”  9:34!
For time:
1000 Meter Row
50 Thrusters (45/33 lb. barbell)
30 Pull-Ups

PR! Even with a pretty sore shoulder from Wednesday's butterfly pull-up practice and a strained calf from Monday!

Weight: 207 23

Performance

A.
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

Worked on butterfly pull-ups and handstand. Got 6 pull-ups in a row. Can't control the swing after that. Walked 3 steps to the wall on hands. 

B.
“15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:
10 Push-Ups with Hand Release (Games standards)
15 Wall Ball Shots (20/12 lb. to 10′ target)
20 Kettlebell Swings (24/16 kg)

6+22

Weight: 207 24

Performance

A.
Five sets of:
Snatch + Overhead Squat x 3 reps  40, 45, 50, 55, 60
Rest 2 minutes

They all felt really good. Was leaning a bit forward on the finish. Cody's cue was that I should start with my butt up higher and shoulders a bit out over the bar, so I'm not lifting my but up first from such a low start and pushing myself forward. Totally felt better after that. My one rep max is 65 and 60 felt pretty easy. 

B.
Three rounds for time of:
15 Pull-Ups
30 Double-Unders
300 Meter Run

Got through 1 1/3 rounds and then on the second round of double-unders my left calf strained again. Argggghhh!!! Finished my third round of pull-ups and was done.

Weight: 209.4 23.5

Performance

A.
Five sets of:
Shoulder Press x 4-6 reps @ 20X1  95x6, 115x6, 125x6, 135x3.5, 115x6
Rest 60 seconds
Prone Plank x 60-90 seconds 90's
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:  3+5
115/75 lb. Push Press x 10 reps  (95#)
Burpees x 10 reps

Weight: 211.6 22.5

Performance and Fitness

Two rounds for time of:  30:19
25 Box Jumps (24″/20″)
25 Pull-Ups
25 Kettlebell Swings (24/16 kg)
25 Walking Lunge Steps
25 Knees to Elbows
25 Push Press (95/65 lbs)
25 Wall Ball Shots (20/12 lbs)
25 Burpees
25 Double-Unders

Oh my god that was brutal! But I did box jumps for the first time in forever on a 20 inch box!

Weight: 210.6 23

Performance and Fitness

In two minutes, complete the following:
300 Meter Run
24/16 kg Kettlebell Swing x Max Reps  (subbed double-unders since I did it at home)

Score the number of Kettlebell Swings completed in each set, for a total of six sets. Rest exactly two minutes between sets.

40, 50, 57, 59, 52, 52

Weight: 207 24

Performance and Fitness

A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-4 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds

Worked on snatch technique with Cody at 55kg. Getting faster under the bar. Receiving the bar out front a bit, but it's feeling better.

B.
For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups
…
1 Wall Ball Shot
1 Pull-Up
(advanced athletes should perform chest-to-bar pull-ups)

Weight: 208.4 24

Performance

Six sets for times of:
185/135 lb. Power Clean x 3 reps  (165#)
Toes to Bar x 6 reps
Ring Dips x 9 reps
Hand-Release Push-Ups x 12 reps
Rest 3 minutes

1:33, 1:40, 1:49, 2:09, 2:17, 2:05  Ring-dips and push-ups were brutal!

Weight: 210.6 23.5

Performance and Fitness

A.
Four sets of:
Box Step-Ups x 6-8 reps @ 2111  16kg
Rest 45-60 seconds
Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010  24kg
Rest 45-60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:  3+15
20 Double-Unders
10 Pull-Ups
5 Man-Makers

Weight: 207.4 23.5

Performance

A.
Three sets of:
Strict Dumbbell Overhead Press x 6-8 reps @ 21X1
Rest 90 seconds
Side Plank x 45-60 seconds each side
Rest 90 seconds

Worked on power snatch technique with Cody instead. Reps at 60kg. Getting a little better at getting under the bar.

B.
Two sets for times of:  4:57, 6:26
25 Push-Ups with Hand Release
15 Power Snatches (95/65 lbs.)
15 Wall Ball Shots
300 Meter Run
Rest 2 minutes

Legs were toast after the wall balls. 

Weight at 6:00A: 208.2 24

Performance

A.
Four sets of:
Deadlift x 4-6 reps @ 2111  6x225, 6x245, 6x275, 4x295
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011  12's
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

Did some of Fitness part A instead of box jumps. Deadlifts felt good. Tried a few box jumps on an 18 inch box. Felt fine. 

B.
Three rounds for time of:  12:50
15 Pull-Ups  I suck
25 Kettlebell Swings
Run 400 Meters

Weight at 6:00A: 208.8 24

Performance

A.
Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked plates should work)
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds

Worked on squat clean instead. 68x1, 70x1, 72x1 2 rounds. Felt pretty good. Got under the bar faster this time. 

B.
For time:  6:53
Row 20 Calories
30 Burpees
30 Toes to Bar  Knees to elbows to try and keep pace
30 Walking Lunges with 45/25 lb. Plate Overhead

Weight 210.8 24

Performance

A.
Take 10-15 minutes and build to a heavy Clean and Jerk

Worked with 80kg. Still trying to get under that bar.

B.
For time:  12:16
20 Shoulder to Overhead (135/95 lbs)
200 Meter Run
15 Shoulder to Overhead (135/95 lbs)
400 Meter Run
10 Shoulder to Overhead (135/95 lbs)
600 Meter Run

Should have gone with lighter weight.

Weight at 6:00A: 206.6 23.5

Performance and Fitness

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 10X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

Worked on cleans instead.

3x70, 2x75, 1x80
3x70, 2x75, 1x90 new PR!

Still not getting under the bar. Also pulling to early so bar comes off its line and I don't get that hip thrust on the bar.

B.
Three rounds for time of:  9:46
Wall Ball Shots x 20 reps
Kettlebell Swings x 15 reps  32kg
Burpee Pull-Ups x 10 reps

Did the first round of burpee pul-ups on the tall rig. Too tall. Wore me out!

Weight at 6:00A: 207 24.5

Performance

A.
Five sets of:
Deadlift x 6-8 reps @ 20X1  225x8, 225x8, 225x8, 255x6, 255x6
Rest 45 seconds
Russian Step-Ups (w/DBs) x 8-10 reps each leg  45's 10, 10, 8, 8, 8
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm  45's 8, 6, 6, 6, 6
Rest 45 seconds

B.
Three sets for max reps of:
30 seconds of Push Press (95/65 lb)  14, 8, 8
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)  Subbed rope whips. 100 each set.
Rest 30 seconds

Shoulders were smoked and rope whips and presses were a tough combo.

Weight at 6:00A: 208.6 24

Performance

A.
Six sets of Bench Press
*Set 1 – x 3 reps  185
*Set 2 – x 2 reps  205
*Set 3 – x 1 rep  215
*Set 4 – x 3 reps  195
*Set 5 – x 2 reps  215
*Set 6 – x 1 rep  225
Rest 2-3 minutes between sets

Plus one extra rep at 235! New PR!

B.
Complete as many Burpees as possible in 3 minutes

50. Thought I'd do more. Did 48 last time. 

Weight at 6:00A: 208.6 24

Performance

A.
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps  135, 9
* Set 2 – 75% of possible 1-RM x 3 reps  202, 6
* Set 3 – 85% of possible 1-RM x 1 rep  230, 6
* Set 4 – 90-95% of possible 1-RM x 1 rep  250, 6
* Set 5 – Test 1-RM  275, 4 (PR)
* Set 6 (optional) – Exceed Set 5 weight  Ran out of time

Squat felt pretty good. left knee caved a little and took a bit of a step on 275, but could have gone for 285 on set 6. Pull-ups were great! 

B.
One Set for Max Reps:  235x6 Could have maybe done another but wasn't sure on how to bail.
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

Weight at 6:00A: 211.4 24.5

Performance

A.
Take 12-15 minutes and build to a 1RM Snatch

Still 65kg. Need to get under the bar.

B.
For time:  12:03  About 5 minutes was ring dips.
1000 Meter Row
60 Kettlebell Swings (24/16 kg)
30 Ring Dips
600 Meter Run

Performance

A.
Front Squat @ 20X1
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weigh
Rest 2-3 minutes between sets

Snatched with Cody instead. PR'd at 65kg. I know I can do more but I'm not getting under the bar. Need to work on technique at 50-55kg for a while.

B.
Complete as many reps as possible in 7 minutes of:  79. Pull-ups slow
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

Weight at 6:00: 209 23.5

Performance and Fitness

Halloween “Monster” Mash-Up Circuit

2 Minutes of Rowing  591/536/490
Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:  50/43/40
Wall Ball Shots x 10 reps
Kettlebell Swings x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:  37/27/25
Pull-Ups x 10 reps
Push-Ups x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:  40/37/40
Box Jumps x 10 reps
Sit-Ups x 10 reps

Rest 60 seconds

Rotate through the circuit three times for max meters, and reps completed at each station.

Weight at 6:00A: 210.2 24.5

Performance

A.
Four sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are full cleans)
Rest 2-3 minutes between sets

145X3, 165X3, 175X3, 185X3 (failed the last 2) Felt okay. Couldn't get fast enough when it got heavier. Grip was squirrely too.

B.
Complete as many rounds and reps as possible in 12 minutes of:  5+15
135/95 lb. Hang Squat Clean x 6 reps  6, 6, 3+3, 2+2+2
Hand-Release Push-Ups x 12 reps  Hard

Gotta work on grip.

Weight at 6:00A 209.6 23 (not bad after Ponce's)

Performance and Fitness

Four sets for max reps of:
In five minutes, run 600 meters, and then complete as many reps as possible of:
Unbroken Pull-Ups
115/75 lb. Push Press
Rest exactly 5 minutes between sets.

12/10, 13/11, 10/8, 10/10
Not too bad. Wish I could have run faster. Averaged about 3:30 on the 600's. Pull-ups were okay but just too slow. never had much time left for push-press.

Weight at 6:00A: 209 23

Performance

A.
Five sets of:
Back Squat x 3-5 reps @ 20X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each arm @ 2110
Rest 60 seconds

185x5, 205x5, 225x5, 235x5  All felt pretty good. Could have gone up. Ran out of time. 

B.
Three rounds for time of:  11:00
30 Wall Ball Shots (20/12 lbs.)
20 Toes to Bar

Hands and forearms smoked. First two rounds of wall balls unbroken. Then 15, 10, 5. Toes to bar were mostly knees to elbows and slow.

Weight at 6:00A: 211 23.5

Performance

A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts;

Worked up to 275 3 reps. Could have gone 300 but didn't want to over-do it for Jackie or yard work tomorrow. 

B.
“Jackie”  11:26
For time:
1000 Meter Row  About 3:30. Decent pace. Could have slowed down a bit maybe.
50 Thrusters (45/33 lbs.)  Went 25 then had to take a break and went mostly 5's after that. Didn't put the bar down.
30 Pull-Ups  These were by far the slowest.  5, 5, 5, then 3's.

Weight at 6:00A: 205.8 23.5 New low!

Performance and Fitness

Four rounds for time of:  27:30
Row 400 Meters
Run 400 Meters

(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

We had a team of 4 with Michelle, Summer, Tiana(?) and myself. I did 2 rounds of the run and 2 rounds on the Airdyne for 25 calories. That thing is hard! Especially after rowing.

Weight at 6:00A: 206 23.5 New low!

Performance

A.
Pull-Up Clinic
Take 15 minutes to practice good, efficient pull-up mechanics, or learn progressions to attaining your first pull-up.

Got about 4-5 butterfly pull-ups in a row. Need to work on grip strength.

B.
Seven rounds for time of:  18:08
7 Handstand Push-Ups  Did dumbbell push-press instead with 35#
7 Burpees
7 Ring Dips  Lots of toe-tapping
7 Pull-Ups

Weight at 6:00A: 208.2 23.5

Performance

A.
On the minute, every minute, for 12 minutes:
Thruster x 2 reps
(take the weight from the floor for every rep)

(build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes – do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24 potential lifts)

3160 lbs. 115x4, 135x4, 145x4  Could have gone heavier, especially for the first four rounds.

Rest exactly 5 minutes, and then . . .

B.
On the minute, every minute, for 12 minutes:
20 Double-Unders + Max Reps Push-Ups 

110. Subbed 60 singles instead. Calf better but still not 100%. Started with 15 push-ups and got down to 5's and 3's.

(Be smart here!!! The goal is max number of push-ups completed at the end of the 12 minutes, but consider how many you want to complete in each minute – exhausting yourself to complete failure in the early sets is not likely to be your best strategy.)

(Please post two scores – one for thrusters, and one for push-ups – e.g., Thrusters = 3840 lbs., Push-Ups = 206 reps)

3160/110

Performance

A.
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;

88kg PR! Can definitely hit 90.

B.
Five rounds for time of:  6:40
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

Subbed pull-ups for box jumps. First 10 unbroken so that's cool.

Weight at 6:00A: 213 22.5

Performance and Fitness

A.
Three sets of:
Bulgarian Split Squat x 8-12 reps  8, 10, 8 with 35's. Tough on the hammies.
Rest 30 seconds
60 second Handstand Hold  Not too bad.
Rest 3 minutes

B.
“Annie”  12ish minutes? Not sure.
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

Subbed half the number of double-unders with burpees. Sucked. Was really looking forward to this one. Stupid calf! Sit-ups got hard after the first round.

Performance

A.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Worked up to 150# (PR). Could probably get more with more time and at a 100%.

B.
“Lucky Sevens”  
Complete as many rounds and reps as possible in 7 minutes of:  5+9
7 Box Jumps (24″/18″)  subbed 30# dumbbell push press
7 Burpees
7 Kettlebell Swings (24/16 kg)

Weight at 6:00A: 209 23.5

Performance

A.
Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM deadlift

Worked up to 3 reps at 275. Went with 265 for the workout which is closer to my 1 rep max of 315.

B.
Every four minutes, for a total of six sets, complete the following as quickly as possible:
Deadlift x 3 reps (use approximately 85% of your 1-RM)
Box Jumps x 12 reps  subbed 50# ball slams
Sprint 200 Meters  subbed 200m row
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

2:00, 1:44, 1:50, 1:55, 2:00, 1:50  The transitions slowed me down some and so did turning the erg back on. 50# ball slams are hard!

Performance

A.
Take 12-15 minutes to work on technique and build to a heavy, but not necessarily 1-RM,
Split Jerk

Got up to 185. PR is 205. Calf still not at 100% so I took it easy.

B.
Three rounds for time of:  12:42 
135/95 lbs Thrusters x 10 reps  115# Could have gone rx if calf was good
32/24 kg Kettlebell Swings x 15 reps  Heavy after yesterday, but all unbroken
Pull-Ups x 20 reps  Sucked! Rounds 2 and 3 were jumping.

Fitness

A.
Four sets of:
Kettlebell Swings x 15-20 reps  20's with 32kg kettlebell
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg  subbed 25 ab-mat sit-ups
Rest 45 seconds
Wall Climbs x 3-5 reps  4's
Rest 45 seconds

Everything unbroken. Calf still sore so went with fitness today.

B.
Three rounds for time of:  9:42
Row 500 Meters
Push-Ups x 20 reps

That was way more tiring than I expected.

Weight at 6:00A: 210.8 24

Performance and Fitness

Five sets for times of:  About 25 minutes
Row 300 Meters
50 Double-Unders  subbed 20 kb swings at 24kg.
15 Toes to Bar
Rest 3 minutes

Ripped my hands on 3rd set of toes to bar. Had to do the 5th set on the floor. Hard to control the swing. Calf still sore but everything felt good.

Weight at 6:00A: 207.2 24

Performance

A.
Five sets of:
Shoulder Press x 2-4 reps @ 21X1  Worked up to 4 reps at 60kg. Failed 65kg.
Rest 90 seconds
Weighted Pull-Ups x 2 reps @ 21X0  All with 26lb kettlebell. Tempo made them hard.
Rest 90 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:  
115/75 lb Shoulder to Overhead  Did seated presses at 65lb instead.  Hard! but could have gone 75lb.
Pull-Ups  slow
(take the push press from the ground, not a rack)

Don't remember my time but most of it was spent on the pull-ups. Still don't have enough strung together kipping.

Weight at 6:00A: 208 24.5

Performance and Fitness

A.
Three sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds;

B.
For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

Didn't do anything because I tore my plantaris muscle/tendon during warm-up. Ouch!

Barbells for Boobs

Grace: 30 clean & jerks for time at 135#

Did 115#. Back super-sore from deadlifts on Friday. 4:13. If back was good I would have definitely gone Rx.

A.
Deadlift x 15 reps (as heavy as you can handle unbroken, and with proper mechanics) 
Rest 45 seconds
Handstand Push-Ups x Max Reps  4+1
Rest 3-4 minutes
Deadlift x 10 reps (use the same load)
Rest 45 seconds
Handstand Push-Ups x Max Reps  3+2
Rest 3-4 minutes
Deadlift x 5 reps (use the same load)  
Rest 45 seconds
Handstand Push-Ups x Max Reps;  2+3

205 all sets unbroken. Next time go 225.

B.
Three rounds for time of:  9:02 with regular pull-ups
30 Kettlebell Swings
20 Hand-Release Push-Ups
10 Chest-to-Bar Pull-Ups

Still smoked from pull-ups yesterday

Performance

A.
Four sets of:
Strict Weighted Pull-Ups x 2-3 reps  Like 2.9's with 26# kettlebell, so still totally improving.
Rest 90 seconds
Front Squat + Jerk  Worked up to 205. Got a little wonky on the jerk, but locked it out.
Rest 90 seconds

B.
Complete as many rounds as possible in 5 minutes of:  4
10 Pull-Ups
10 Alternating Pistols (or 10 Goblet Squats)

Pull-ups were actually pretty good. Did the first 10 unbroken and my kip is getting better.
Pistols with the green band. I think the strength is there, it's just a new awkward movement. The knee felt good though. The opposite quad is what hurt the worst, but it got better as it went along. 

Rest exactly 5 minutes, and then,

Complete as many rounds as possible in 5 minutes of:  3+6
10 Toes to Bar
20 Double-Unders

Tore my hand a little on second round of TTB. Then I just got tired. Double-unders were oddly off. I think my rope was hitting something on the ground on the second set.