Performance

A.
In five or six attempts, build to a 3-RM Thruster  165# Felt pretty good. Shoot for 175# next time.

B.
Complete as many rounds and reps as possible in five minutes of:  3+2 Thrusters got heavy!
135/95 lb. Thrusters x 5 reps
Pull-Ups x 10 reps

Then rest exactly five minutes, and then…

Complete as many rounds and reps as possible in five minutes of:  3+5 I heart burpees?
Burpees x 10 reps
Wall Ball x 10 reps

Performance

A.
Take 10-12 minutes to work up to a heavy-ish Clean & Jerk  80kg. (85kgPR) Felt okay. Hamstrings sore from good mornings earlier in the week.

B.
Two sets for max reps of:  5, 6 at 60kg
60 seconds of 165/110 lb. Squat Clean & Jerk
Rest 60 seconds

C.
Three rounds for time of:  11:55 Sit-ups were sloooow after first round. Runs were actually okay.
50 Sit-Ups
400 Meter Run

Performance and Fitness

A.
Four sets of:
Ring Rows x 10-12 reps @ 2111  All 10's feet on a box.
(get as horizontal as possible)
Rest 90 seconds
Good Mornings x 6-8 reps @ 3010  65#, 85#, 95#, 95#  Pretty easy but don't do them often so wanted to work on form.
Rest 90 seconds

B.
Three rounds for time of:  6:13
15 Burpees
30 Kettlebell Swings (24/16 kg)

7:00A class. Meh.

Performance

A.
Five sets of:                      
Back Squat x 4-5 reps @ 30X1
(as heavy as possible)
Rest 20 seconds
Strict Handstand Push-Ups x 10-15 reps or
Wall Climbs x 4-6 reps
Rest 3 Minutes

Worked on cleans today. Hanging-Full and Full-Power. Worked up to 75kg (85kg is PR). Felt okay. Need to follow Cody's cue and start my jump from below the knees on the full. Also need to maintain the same speed on the full as I do on the hang. 

B.
For time:  3:26 (PR) 
Row 1000 Meters

Felt really good. Probably could have gone a bit harder. Shoot for sub 3:20 next time. 

Performance and Fitness

A.
Five sets of:
Bench Press x 4-6 reps  185x6, 190x6, 195x6, 200x4, 205x2.5
Rest 30 seconds
60 seconds of Double-Unders
(use this as skill practice if you are not proficient with double-unders)
Rest three minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:  4+5
Renegade Rows x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
100 Meter Run

Weight at 6:00A: 216.2

Performance and fitness

“Rabbit’s Delight”

This is one of my favorite workouts. It will be completed in teams of two. A full explanation of the rules and movements will be given at 8:30 and 10:00 a.m. and 12:00 p.m.

(To all of our out-of-town friends, I am sorry to leave you hanging. I only have two or three workouts that I like to reserve for our locals, this just happens to be one of them.)

In teams of two complete as many repetitions as quickly as possible of:

45lb Thrusters
24/16kg Kettlebell swings
Wall ball shots
Box jumps

:while you and your partner alternate running 400 meters.

16:28/323=208
Best time was 12:38. We lost 1 rep for every 2 seconds behind the leader we finished.

Awesome workout!

Performance

A.
In eight sets or less, build to today’s 1-RM Snatch  63kg. Could have maybe hit 70.

B.
Four sets for times of:  :59, 1:01, 1:02, 1:06
135/95 lb. Thruster x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
Rest 90 seconds

Fitness and Performance

A.
Four sets of:
Push-Ups x 20 reps  Unbrokenish
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack)
Rest 60 seconds
Wall Ball x 20 reps (as quickly as possible)  Unbroken no problem
Rest 60 seconds
DB/KB Walking Lunges x 20 steps  35# Unbroken no problem
Rest 60 seconds

B.
For time:  8:36 pull-ups SUCKED today. Used band.
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups

Performance

A.
Four sets of:
Deadlift x 5 reps (aim for all sets within 90% of 5-RM)  225# could have gone up to 250# probably
Rest 20 seconds
Box Jumps x 20 reps (as quickly as possible)  Russian step-ups
Rest 2 minutes
Push Press x 3 reps  135# should have gone with 155#
Rest 20 seconds 
Handstand Push-Ups x Max Reps  3+1. 2+1, 1+1, 4 negatives. Pretty good!
Rest 2 minutes

B.
Six sets for max reps of:  114 24kg KB
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest

Weight at 6:00AM: 218.2

Fitness and Performance

In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Box Jumps x 20 reps

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.

Brought Matt. I think I did 5 rounds?

Fitness and Performnce

Five sets of:  2:25, 2:34, 2:35, 3:00, 3:16
350 Meter Row or 300 Meter Run  row, run, row, run, row
20 Kettlebell Swings
20 Push-Ups
Rest 4 minutes

Performance

A.
Five sets of:  
Power Clean x 1.1.1   135, 145, 155, 175, 175 (just the pull for practice)
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10-15 reps  subbed 30# ball slams
(perform as quickly as possible)
Rest 3 minutes

B.
Three sets for max reps of:  77
60 seconds of Shoulder to Overhead (115/75 lbs)
60 seconds of Burpees
60 seconds of Rest

Performance

A.
Five sets of:
Bench Press x 2-3 reps @ 20X1  185x3, 190x3, 195x3, 200x3, 205x3 felt pretty good
Rest 30 seconds
Toes to Bar x 8-10 reps  8's
(challenge yourself to do these strict – no swinging – and at a controlled tempo)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:  4+15
5 Ring Dips
10 Pull-Ups  Tore both hands. Ouch!
20 Kettlebell Swings (24/16 kg)

Performance

A.
Four sets of:
Back Squat x 3-5 reps @ 30X1  185x6, 225x5, 225x4
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0  6, 5, 4
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension)
Rest 90 seconds

B.
For time:  9:21 sloooow run
40 Wall Ball Shots
300 Meter Run
20 Burpees
300 Meter Run
40 Wall Ball Shots

Weight at 6:00AM: 217.4

Fitness

A. Four sets of:
Front Squat x 6-8 reps @ 21X1  6x135, 63145, 6x155, 6x165  Not too bad. Tempo makes it a bit tougher.
Rest 60 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

B. For time:  7:38 burpees sucked. Too slow.
Row 1000 Meters
Overhead Walking Lunge x 20 steps 45#
Burpees x 30 reps

Performance

A.
Five sets of:
Hang Snatch + Snatch
Rest as needed between sets  worked on technique with 55kg

B.
“Annie”  9:23
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders  easy
Anchored Sit-Ups  these got bad quick

Fitness and Performance

Four rounds for time of:  16:08 with Matt
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.)

Fitness

A. Three sets of:
Bench Press x 6-8 reps @ 20X1  6x185 for all sets. Felt good
Rest 60 seconds
Dumbbell Romanian Deadlift x 6-8 reps @ 3010  55# easy
Rest 60 seconds
Pronated Grip Pull-Ups x 6-8 reps @ 2111  6's mostly strict
Rest 60 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:  3 with 30#
Renegade Rows x 5 reps
Dumbbell Front Squat x 10 reps
Dumbbell Push-Press x 15 reps
(use the same set of dumbbells for all movements)

Performance

A.
In 12-15 minutes, build to a 3-RM Clean and Jerk  65kg Shoulders still sore from this weekend.
(reps must be completed within a 40 second window)

B.
“Ten-Minute Capacity Test”
For Max Reps (or Calories):  121
4 minutes of Rowing (for Calories)  72
Rest 60 seconds
3 Minutes of Pull-Ups  27
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)  12@215#
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead  10
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Weight at 6:00AM: 217.6

Performance

A.
Take 12-15 minutes to practice your Clean and Jerk technique 85kg (PR)

B.
Two sets for max reps of:  13, 11 @191.4 (87kg)
Against a 6 minute running clock,
Row 1000 Meters
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)
Rest as needed between sets.

Performance

A.
Four sets of:
Deadlift x 3 reps @ 20X1  225, 245, 265, 285
Rest 90 seconds
Ring Dips x 8-10 reps @ 20X2  8, 5+3, 4+4, 4+4
Rest 90 seconds

B.
Against a 3-minute running clock, complete as many rounds and reps as possible of:  10+6
Kettlebell Swings x 10 reps (32/24 kg)  24kg. No more 32's. Push-ups got me though.
Push-Ups x 10 reps

Rest 60 seconds between sets, and complete a total of three sets.

Fitness

A.
Three sets of:
Supinated-Grip Pull-Ups x 8-10 reps @ 3111  8's First 4-5 pretty good, last few jumpingish
Rest 60 seconds
Dumbbell Alternating Reverse Lunge x 20 reps @ 10X0  25# testing the knee. Pretty good
Rest 60 seconds
Side Planks x 30-45 seconds each side
Rest 60 seconds

B.
Three rounds for time of:  8:35
Dumbbell Ground to Overhead x 10 reps  35# no more dumbbells
300 Meter Run  felt good!