sunday

3-4 mile run
cool down sprint up coit tower

wednesday
10 pushupsX9 sets
10 situps X9 sets

9pullups
9 thrusters
15,15, 21,21

9:30ish

ripped open my hands, not fun

saturday
filthy fifty
33ish minutes

STRETCH

KIPPING PRACTICE
HANDSTAND PRACTICE

10 MORNING WORSHIP YOGA THINGS
10 GHD SITUPS
10 BACK EXTENSIONS

10 BODY BLASTERS (10 BURPEES -> KIPPING PULLUP -> K2E)
30 SITUPS
20 KB SWINGS (24KG)
800M RUN
x3

30:30

GREAT WORKOUT, KB SWINGS WERENT AS HARD AS I THOUGHT THEY'D BE. HARD TO EXPLODE FROM BURPEE TO PULLUP BECAUSE MY FEET KEPT SLIPPING FROM RUNNING IN THE RAIN.

TUESDAY

TEAM WORKOUT W/ THRUSTERS/K2E/JUMPING PULLUPS/LUNGES

WEDNESDAY
THURSDAY
FRIDAY
REST

SATURDAY
1000ROW
5MIN JUMP ROPE
30 HOLLOW ROCK

WOD
AMRAP
40 JUMPROPE
15 BURPEES
15 BOX JUMP(24")
15 WB (20LBS)

5 ROUNDS

monday

sick before class

500 jumpropes

5X5 benchpress (105, 115, 125, 135, 135)
Chinups (5,3,1)

400m run
50 wallballs
400 run
35 WB
400 run
20 WB

12:59

Good workout, have never been able to bench press 135 for reps before, guess pushups are good for something.

400M RUN

5K2E
10PUSHUPS
15 SQUATS
x3

400m run
21 KB swings (24kgs)
12 situps
X3

17 something

24kg KB was deceptively heavy...first time i ever swung it. Need to improve, should be getting under 14 minutes in 8 weeks.

1000m row

20 lunges
5 burpees
X3

400m run
30 box jumps
30 wallballs (20lbs)
X5, did 3 sets as we ran out of time


legs on fire after wednesday workout, was lagging all day

WARMUP:
3 rounds:
- 5 burpees
- 5 pull ups
- 5 push ups

2x200m run
5 minute stretch

WOD (21:30)
7 rounds:
200m run
25 push ups
25 squats

coulda gone harder, work on pushups

FRIDAY
3-4 MILE RUN

MONDAY
2000M ROW

10K2E
15 SQUATS
10 BACK EXT
x3

5 THRUSTERS
7 HANGING CLEANS
10 SUMO DEADLIFT HIGH PULLS
IN 20MINS

EITHER 7+5 THRUSTERS OR 8 + 5 THRUSTERS

THURSDAY

jump ropes
500m row

10 jumping pullups
10 pushups
10 squats
X 12.75

20mins

TUESDAY
500 JUMP ROPE
400M RUN

10x10 situps

5K2E
10pushups
15 kettlebells
X3

400m run
21kettlebell swings(16kg)
12 kipping pullups

14:32

MONDAY
jump rope warmup

Squats
5@115
5@125
5@135
3@135
3@135

Pushpress
5@65
5@65
5@65
3@65
4@65

Deadhang Chinups
3
2.5
2
2
1

THURSDAY
5PULLUPS
10GHD SITUPS
15 HOLLOW ROCKS
20LUNGES
x3

2MIN ON/1MIN REST

Row (38)
Squats (88)
Push Jerk (41)
Knees to Elbows (18)
Burpees (23)
Row (27)

--235

hands were shredded from doing dead lifts and pushups Wednesday, couldnt get any traction on pullups and knees to elbows.

WEDNESDAY

5 PULLUPS UNASSISTED
10 BURPEES
15 O.H. SQUATS
x3

totally crushing the kipping pullups, did 2 more sets of 5 before warmup

Deadlifts
5 sets of 3...95-185lbs

need to work on form, rounding my back too much

SUNDAY
50 PUSHUPS
50 HOLLOW ROCK

3-4 MILE RUN

MONDAY
1000M ROW
400M FARMERS WALK (40LB DUMBELLS)

12PUSHPRESS 75LBS
20BOX JUMPS 20INCHES
x5

12:56

dont arch back so much on the push press