Performance

A.
Four sets of:
Push Press x 3-5 reps  5x135, 5x155, 5x175, 3x185
Rest 90 seconds
Weighted Pull-Ups x 3-5 reps  5x4kg, 5x8kg, 5x12kg, 3x16kg (all strict)
Rest 90 seconds

Pretty good! Pull-ups felt strong.

B.
600 Meter Partnered Farmer’s Carry
Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

85lb dumbbells 1st round. 2 stops = 10 burpees. 32kg kettlebells second round. 2 stops = 10 burpees.

Performance and fitness

Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes

Meh. Only did 4 rounds as we ran out of time. Did 48kg kettlebell for last round.

Performance

A.
Take 15 minutes to build to a heavy Power Clean

(PR) again! 95kg. Gotta figure out how to release the hook grip.

B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean  2+6 at 71kg. That was hard!

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

Thanks to OPT for inspiring this workout…his version was way harder with Hang Squat Cleans, but I am too polite to you all.

Performance

A.
Four sets of:  
Front Squat x 3-5 reps  135x5, 155x5, 185x5, 195x5
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1  30 inch box jumps. Can maybe start doing these again?
(rest 5-7 seconds between singles)
Rest 3 minutes

B.
For time:  11:43
Row 1000 Meters
immediately followed by,
Three rounds of:
95/65 lbs Thrusters x 15 reps
Double-Unders x 30 reps

The row totally wore me out. Next time row between 2:00 - 2:05. 

Performance

A.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes

60kgx3, 70kgx3, 80kgx3, 90kgx3, 93kgx1 (and two fails) New PR! Elbows were super slow today though.

B.
Three rounds for time of:  11:43
300 Meter Run
10 Man-Makers

35lb dumbbells

Performance

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

Did my first rope climb! A few handstands.

B.
Four sets of 3-minute sprints of either:  11+13
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

- OR -

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

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

Oly lifting instead. Cleans @ 80% of 1RM EMOM for 12 minutes. 4x160, 4x165, 4x175

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:  5+5
Burpees x 5 reps
135/95 lbs Ground to Overhead x 5 reps

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Overhead got rough quick

Performance

A.
Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

145lb snatch balance. Not really feeling it today. Also didn't have my shoes and I could feel the squishyness on the running shoes I wore. 

B.
In teams of two, complete four sets each for time of:  12:25
10 Toes to Bar
20 Hand-Release Push-Ups
30 Double-Unders

With Matt. Can't seem to hang on as well with toes to bar. Push-ups got hard.

Performance

A.
Three sets of:  135x5, 155x5, 185x1.5
Push Press x 3-5 reps
Rest 2 minutes

B.
Three sets for max meters/reps of:
2 Minutes of Rowing  532/520/532
Rest 60 seconds
2 Minutes of Man-Makers  9/8/7
Rest 60 seconds

Did fitness part B because back was still sore from deadlifts yesterday. Man-Makers suck.

Performance

A.
Six sets of:
Deadlift
*Set 1 – 6 reps  225
*Set 2 – 4 reps  275
*Set 3 – 2 reps  305
*Set 4 – 6 reps  255
*Set 5 – 4 reps  305
*Set 6 – 2 reps  325 (Not the best. Rounded back) (PR)
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.
Three rounds for time of:  7:26
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

Last round of pull-ups were jumping. Grip was gone. Did 18 unbroken though! (PR)

Performance

A.
Five or Six sets of:
Bench 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)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps  135
* Set 2 – 75% of 1-RM x 2 reps  185
* Set 3 – 85% of 1-RM x 1 rep  205
* Set 4 – 90-95% of 1-RM x 1 rep  230 (failish?)
* Set 5 – 101-103% of 1-RM x 1 rep  230
* Set 6 (optional) – Exceed Set 5 weight  Not feeling it today.

B.
Complete as many Burpees as possible in 3 minutes.  53! (PR)

Performance

Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets

40/65/57/40  Double-unders felt okay. Calf made it. Slow on the runs.  All swings unbroken with 32kg.

Performance

A.
Back Squat x 5 reps @ 50% of 1-RM  135
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM  210
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM  237
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM  265
Rest 2 minutes
Strict Pull-Ups x Max Reps  8
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM  280
Rest 2 minutes
Strict Pull-Ups x Max Reps  8
Rest 2 minutes
Back Squat x 1 rep @ 103+% of 1-RM  290 (PR)
Rest 2 minutes
Strict Pull-Ups x Max Reps  8

Rest between 8-10 minutes between your last back squat and Part “B”, but leave the weights on the bar when you finish, you’ll come back to this.

B.
One Set for Max Reps:  6@245
85% Back Squat x Max Reps
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
* Terminate the set if there is any excessive pausing at the top of the movement. Athletes may take a moment to take one full breath and brace for their next rep, but the set should be terminated if more than one breath is taken at the top of the squat.

Performance and fitness

A.
Four sets of:  44lbs, 53,lbs, 53lbs, 65lbs
Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets

B.
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees

17+100 meters with Sergio. Burpees killed me.

Performance

A.
Take 15 minutes to work on Snatch technique

Worked on hang squat snatch. 60kg. Just not into it today.

B.
Three rounds for time of:  15:16
115/75 lb. Hang Squat Snatch x 10 reps  8@95
24″/18″ Box Jumps x 20 reps  15 on 20"box
Row 500 Meters or Run 400 Meters  rowed
(note whether you run or row)

Performance

A.
Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0  2x16kg, 3x12kg, 3x12kg, 2x8kg, 2x8kg
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds  These got hard and horrible after set one
Rest 60 seconds

B.
Five rounds for time of:  11:39
10 Pull-Ups
10 Push Press (115/75 lbs)  @95 Not feeling it today. Whole shoulder area sore from Monday.
30 Double-Unders  90 singles, 30 doubles, 90 singles, 30 doubles, 90 singles  Calf felt good!

Performance

A.
Four sets of:
Bench Press x 3-5 reps @ 20X1  5x185, 5x195, 5x205, 1x225
Rest 90 seconds
Heavy Kettlebell Swings x 15-20 reps  32kg, last set did 10 and 10 with 48kg (first time)
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:  3 1/2 
10 Burpees
100 Meter Run
10 Ring Dips
100 Meter Run

I suck at running.

Performance

A.
Five sets of:
Front Squat x 2-4 reps @ 20X1  4x135, 4x165, 4x185, 2x215, 1x226 (PR)
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible  15, 10, 8, 6, 6 (PR)
Rest 3-4 minutes

Front squat felt pretty good. Need to sit back and keep knees out. Pull-ups were pretty much regular kipping pull-ups. Tried to get as high as I could. 15 in a row is a PR though!

B.
Complete rounds of 15, 12 and 9 reps for time of:  10:59 Rx
135/95 lb. Hang Squat Cleans
Burpees

Brutal!

Performance

A.
Take 10-15 minutes to practice and/or build to a heavy-ish Snatch Balance 

Failed at 70kg, which is below my PR.

B.
Complete four rounds for time of:  16:55
115/75 lb. Overhead Squat x 15 reps
Pull-Ups x 15 reps
400 Meter Run

Only got through 3 rounds. Brutal! Could barely breathe on the runs.

Performance and fitness

A.
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/12 lbs.)  25, 27, 20
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs.) or Kettlebell Swings  13, 10, 7
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)  21, 17, 16
60 seconds of Rest
60 seconds of Shoulder to Overhead (95/65 lbs.)  20, 13, 15
60 seconds of Rest
60 seconds of Burpees  16, 13, 14
120 seconds of Rest

95, 80, 72. Tough first workout back. Lilz came with me and maybe took a few wall balls from me.

B.
Eight sets of:
20 seconds of Hollow Rocks
10 seconds of Rest