Performance

A.
Take 10-12 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

Worked on clean pulls with Cody instead. Got up to 110kg. Felt pretty good. Need to stay on middle of foot and bring chest and legs up together. No stripper butt!

B.
Every minute, on the minute, for 15 minutes:
*Deadlift x 2 reps
Burpees over Barbell x 6 reps

*Load should be challenging, but without sacrificing sound mechanics.

Went with 225lbs. Should have gone 255 for more of a challenge.

Performance and fitness

Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1  45lb dumbbells. All 6's.
Rest 60 seconds
Dumbbell External Rotations x 6-8 reps each @ 2020  10lb. All 8's.
Rest 60 seconds

B.
In teams of three, with only one work station per team, and only one partner working at a time:
Complete as many Wall Ball Shots as possible in 6 minutes.  193
Rest/Transition 1 minute
Complete as many Burpee Box Jump Overs as possible in 6 minutes  73

With Matt and Luis (new guy).

Performance

A.
Four sets of:
Shoulder Press x 1 + Push Press x 4 reps  95, 115, 135, 155 Not bad. Probably could have upped it 10lbs each set.
Rest 60 seconds
Strict Toes-to-Bar x 8-10 reps  6, 6, 10, 8
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:  4+5
135/95 lbs Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps

Forearms were burning!

Performance

A.
Four sets of:
Shoulder Press x 4-6 reps @ 20X1  75, 95, 105, 115 all x 6. Too light.
Rest 90 seconds
Strict Pull-ups x 2-3 reps @ 21X0  bw, 4kg, 8kg, 12kg
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:  3+1
Toes to Bar x 10 reps
Ring Push-Ups x 15 reps
24″/20″ Box Jumps x 20 reps

Performance and fitness

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…

Worked on handstand walks. Got about 5-6 steps.

B.
Against a 3 minute running clock, complete:  
400 Meter Run or Row
Wall Ball Shots x Max reps  35, 30, 27
Rest 3 minutes

Repeat for a total of three sets.

Performance

A.
Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.

Caught but couldn't stand up 95kg. Got 90kg. 

B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

3 rounds. Squat was smoked.

Performance and fitness

In teams of four, with only one partner working at any one time, complete the following for time:  27:55
100 Handstand Push-Ups
200 Pull-Ups
300 Wall Ball Shots
400 Kettlebell Swings

You may partition the repetitions amongst your team members as you like, but you must complete the workout in order – i.e., complete all HSPU before moving to Pull-Ups.
If a member or members of your team are unable to perform certain movements, your coach will provide a substitution with a number of reps attached to it – for example, if substituting push-ups for HSPU, you might have to do 2 push-ups for every 1 HSPU, or you might be able to perform a wall climb that would count as 2 HSPUs. Talk to your coach and they will give you a modification that is appropriate for your ability level.
Teams will get only one station for each exercise. Thus, the team will line up directly behind the team members performing HSPUs, and may only switch partners when the working team member comes down and physically tags their partner in. For the pull-ups, you get one pull-up bar – line up and tag in your next partner when it’s time to switch. If you’re using the same weight for wall ball and KB swings, you only get one ball and one KB. If you have a mixed team using different weights, you can use different weights, but you must treat it as if you only had one – you cannot hover over the unused ball or KB while your partner is working. We want to work on communication and quick transitions with your partners.

With Peter, Ross, and Sammy. Did seated press with 44kg dumbbells instead of hspu's. Best time of the day thru lunch!

Performance

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011  135, 145, 155, 165 all 8 reps. Took it easy
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020  10's with 10
Rest 60 seconds

B.
Two rounds for time of:  12:23
500 Meter Row
Hand-Release Push-Up x 20 reps
24/16 kg Kettlebell Swings x 30 reps  32kg first round 24kg second
400 Meter Run

Performance

A.
Four sets of:
Weighted Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)

Snatches with Cody instead. 1 hang snatch, 1 snatch, 2 overhead squats holding each one for 3 seconds at the bottom. Worked up to 60kg. Not bad considering my PR is 65kg. 

B.
Complete as many rounds and reps as possible in 5 minutes of:  5+4
10 Pull-Ups
10 Wall Ball Shots (20/12 lbs.)

Then rest exactly 5 minutes, before completing . . .

As many rounds and reps as possible in 5 minutes of:  3+11
10 Toes to Bar
10 Jumping Lunges

Can't string the ttb yet.

Performance

A.
Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.

Worked up to 145x2. Not feeling it with the shoulders today.

B.
Four rounds for time of:  10:31
115/75 lb. Push Press x 10 reps
24″/18″ Box Jumps x 20 reps
Double-Unders x 30 reps

Box jumps slow me down.

Performance

A.
Every minute, on the minute, for 10 minutes, perform:
Clean or Power Clean x 2 reps
(build to a heavy double)

Worked up to 78kg's. Couldn't get out of the hole on the second rep.

B.
Every minute, on the minute, for 10 minutes, perform:
10 Kettlebell Swings
5 Burpees

32kg kettlebell. Felt good. 

Performance and fitness

Five rounds for time of:  25:26
Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters

I'm so slow. Running was the worst of course.

Performance and fitness

Four sets for times of:
Row 500 Meters
15 Burpees
20 Wall Ball Shots (20/12 lbs.)
Rest 5 minutes

3:40, 4:12, 4:46, 5:12  Ran out of gas pretty fast. Back also hurt after rowing warm-up.

Performance

A.
Take 15 minutes to build to three heavy reps of Deadlift

Didn't push it too far. Finished with 3 reps @ 295.

B.
For time:  10:48 @205
Deadlift x 15 reps (using 75% of today’s heavy triple)
Hand-Release Push-Ups x 30 reps
Run 800 Meters
Deadlift x 10 reps
Hand-Release Push-Ups x 20 reps
Run 400 Meters
Deadlift x 5 reps
Hand-Release Push-Ups x 10 reps
Run 200 Meters

Performance

A.
Take 15 minutes to build to a heavy Split Jerk

215#. PR

B.
Complete as many rounds and reps as possible in 5 minutes of:  7+8
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:  4+5
3 Handstand Push-Ups
6 Ring Dips
9 Toes to Bar

Performance

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

No PR. Got 100 kg up and under, but couldn't get out of the front squat.

B.
Three sets for max reps:  24 - 9,8,7
135/95 lbs Ground to Overhead x 60 seconds
Rest 2 minutes

I suck at cycling through. Hammies still sore from yesterday.

Performance and fitness

A.
Three sets of:
Bulgarian Split Squat x 8-12 reps  8's for all three with 45lb dumbbells. 
Rest 30 seconds
60 second Handstand Hold
or
Wall Climbs x 5 reps
or
Handstand Push-Ups x Max Reps  4+1/2 kip, 4+1 negative, 3+1 negative
Rest 3 minutes

B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

9:30. I suck at sit-ups. They were slow and my hip kept cramping. DU's were fine.

Performance and fitness

Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

33:00. With Luke and Conner. Not that bad actually. I did all the box jumps, but they were of course slow. Still nervous to try and cycle through those fast. Run was of course slow.