A. BS (+Band work) x 5-5-5+ @ 95-135-185-225-270-295-320 (x8 w/ belt)
B. Bent Rows x 5 @ 95-135-165-185-195-205+
C. Lactate Tester (Retest)
3 rounds of
10 KBS - 70#
10 Burpees
Rest 3 min; x 3 tests
Times: 2:14-2:17-2:46*
*Hit threshold after first round of ten KBS and Burpees. Felt the bottom drop out.
A. PC (+Rotator Cuff Band Work) x 5-5-5+ @ 95-135-155-175-190-205 (x6)
B. Press x 5-5-5+ @ 45-75-105-115-125 (x8)
C. 10 min AMRAP
3 Bar MUs
20 OH Walking Lunge steps @ 65#
Rounds: 5* with :10-12 left.
Then 2 BMU after time to make 20 total.
*did 1 round before starting clock - 6 total
A. FS (+Band work) x 5-5-5+ @ 95-115-145-170-200-220-240 (x8 w/ belt)
B. Wtd Pull-ups x 5-5-5+ @ BW-25-30-35(10) - add 5# to each set and repeat reps next week.
C. 5 rounds of
10 Sandbags over the bar @ 90#
10 Ball Slams
10 Push-ups
10 TTB
A. BS (+Band work) x 5-5-5+ @ 95-135-185-225-275-300-325 (10)*
B. Bent Rows x 5 @ 95-135-155-175-185-195 (8)
C. Metcon Medley
6 min AMRAP of
5 Hang Power Snatch - 75#
15 DUs
Rounds: 7+5+10...finished last 5 AT
Rest 3 min
7 rounds of
5 Dips (completed 10 rounds to make an even 50)
10 AB Wheel
A. DL + HPC (+Rotator Cuff Band Work) x 5-5-5+ @ 95-135-155-175-185-195(5)
B. Press x 5-5-5+ @ 45-80-110-120-130(x8)
C. 5 rounds of
15 Ring Rows
HS walk AFAP
20 Russian Step-ups
Friday 10/14
A. FS (+Band work) x 5-5-5+ @ 45-95-135-175-205-225-245 (x...)
B. Wtd Pull-ups x 5-5-5+ @ BW-30-35-40 (x...)
C. 5 rounds of
5 Burpees
10 Sledge hammer swings
10 Dead Bodies @ 90#
Time: 10:37*
*did an extra set of Burpees and Sledgehammer swings A.T.
+
3 D/B Sandbag loaded carry + 1 Down
Cleaned up stuff b/t trips.
A. BS x 3 @ 95-135-185-225-285-315-340 (x7)
B. BB Rows x 3 @ 135-160-185-195-205 (x7)
C. 7 min AMRAP of
3 SGDL - 95#
3 HPS - 95#
5 BJ
Rounds: 9 rounds + 3 + 2, finished 10th round in 7:23-24
+
Rest 3 min
+
5 rounds @ Z1 of
5 Dips (+4 more while cleaned up)
10 GHD
15 BE
A. DL + HPC x 3+3 @ 45-95-115-135-165-185-195-205(x 4 w/ belt)
B. Press x 3 @ 45-95-120-130-140 (6)
C. 5 rounds of
Legless Rope Ascents from seated x AHAP (8-8-8-8-8)
HSW x AFAP (15*-20-18*-20-30)
95# FR Walking Lunges - 20 steps
+
3 rounds of
Blob grip Farmers Carry - D/B
10 Hollow Rocks
A. FS x 3 @ 45-95-135-185-215-235-255 (x 7)
B. Wtd Pull-ups @ BW-40-45-50-55(x 9)
C. RDL x 10 @ 135-185-195-205
D. 5 rounds @ Z1 of
Prowler Sled Push x 30yd @ 90#
Sandbag Carry D/B x 30 yd (drop and switch shoulders b/rat trips) w/ 90# bag
E. 3 rounds @Z1 of
Prowler Sled Pull x 30yd @ 90#
10 Dead Bodies w/ 90# bag
A. BS x 3 @ 135-185-225-265-295-320-345 (x 10 w/ belt)
B. BB Rows x 3 @ 135-165-190-200-210 (x 6)
7 min AMRAP of
2 HP Snatch - 115#
10 Split Lunge jumps
12 Push-ups
Rounds: 6 rounds + 2HPS + 10 Split LJs
Finished Push-ups after time.
A. DL + HPC x 3+3 @ 45-95-115-135-175-190-200-210(3-raw)
B. Press x 3 @ 45-70-95-115-125-135-145(6)
C. 5 rounds of
4 bar MUs - UB-UB-UB-UB-3+1 (4+1 after time to make 25 total)
75# OH Walking Lunges x 20 steps
Rest as needed b/t rounds
A. FS x 3 @ 45-95-135-185-220-240-260(x 8 w/ belt)
B. Weighted Pull-ups x 3 @ BW-45-50-55-60 (x8)
C. 5 rounds of
7 Bar Dips
90# FC - D/B
HSW AFAP - 19-21-Broken(15-16)-18-32 (114-115)
A. BS x 3 @ 135-185-225-255-285-315(5)-340(3)-365(x 7)
B. BB Rows x 3 @ 135-165-190(5)-205(3)-220(1+)
C. 10 rounds @ Z1-Z2
1 Sn. Grip DL + 1 HPS @ 135#
6 BF Burpees
Time: Approximately 7:38ish
A. DL + HPC x 5-3-1 @ 45-95-115-135-170-195(5)-210(3)-225(1+1TnG)-245x1 TnG
B. Press x 3 @ 45-95-115-135(5)-145(3)-155(x 3)
C. 30 Alternating TGUs in 7:00
A. FS x 5-3-1 @ 45-95-135-185-220-240(5)-260(3)-280(x 5)
B. Weighted Pull-ups x 3 @ BW-45(5)-55(5)-65(3)-75(x 6) + 18 BW dead hangs
C. 5 rounds of
20 KBS - 70#
10 Bar Dips
10 Wall slams/side - 20#
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