Saturday 6/29/13

AMRAP 15 min @ 50%:

Run 400m 

FLR 30sec on rings 

5 strict chin ups  

 

4 rounds

 

rest as needed

 

A. PS - build to a 3RM TnG in 12 min

rest 2 min

 

95/125/155/160

 

as many rounds in 10 min @ 90%:

Row 300m  

5 MU 

 

4 Rounds + 270 m row

 

rest as needed

 

21, 18, 15, 12, 9, 6; for time - 100% effort

Push press 75# 

CTB chin ups 

 

6:11

Friday Man Cave

5 rds NFT:

Run 200m 

5 burpee chinups 

30 DU unbroken 

 

+

 

A. Press - build to a 1RM in 6 min

rest 1 min

B. amrap DU's in 3 min

 

195# / 231 DU's

rest as needed

10min amrap 90% effort 

10 OHS 95# - weight goes up 10# per round - unbroken sets only

run 200m 

 

4 Rounds + 10 reps at 135

rest as needed

 

for time - 100%: 

50 squat cleans 95# 

50 burpee jump over the box 24" 

 

10:49

6/27/13 Thursday!

3rnds NFT 

10 broad jumps 

10 box jumps 24" 

10 burpees 

10 DU 

 

+

 

A. PC - build to a tough single in 7 min

rest 1 min

B. amrap HPC - 80% of part A in 2:30

 

245 PC
195 x 13 reps

rest as needed

as many rounds in 10 min @ 80%:

5 wall climbs 

20 T2B 

30 DU  

 

3 rds + 20 reps

rest as needed

 

EMOM -  16 min

odd - CGBP @20X1 x 4-5  

even - KBS 2pd x 10  

 

CGBP = 205

rest as needed

Row 2k for time 

 

7:48.7

 

 

Tuesday 6/25

5rnds NFT 

30 unbroken DU 

AD 15cals 

bear crawl 20m  

 

+

emom - 20mins 

odd - Snatch pull x 3 

even - PCx1/PPx2/SJx2  

 

185

 

+

For time: 

DL 225 x 10 TnG 

10 burpee 

10 ring dip 

rest  2min x 3 

 

:48
2:48 - 3:35
5:35 - 6:24

 

rest as needed 

Run 400m 90% effort 

rest walk 3min x 4   

1:09

1:02

1:05

1:09

 

June 24th Monday

3 rnds NFT 

Run 800m 

HS walk 20ft 

3 MU 

 

+

A1. FS @30X1; 5, 4, 3, 2, 1; rest 20sec 

 

245, 255, 275, 305, 320 (pr)

 

A2. CTB chin ups; 15; rest 4mins 

 

+

 

12min 90% effort 

10 HR pushups 

2 MU 

10 wall balls 20# 10' target 

10 T2B 

 

6 + 4

Sunday June 23rd

AMRAP 15 min @ 80%:

Run 400m 

10 kbs 2pd 

15 abmat situps  

 

4 rounds + 300m

rest as needed

AMRAP 10 min @ 90%:

Row 200m 

3 unbroken MU 

3 PHSPU 

 

5 rounds + 200m + 2 +1 + 2

rest as needed

AMRAP 5 min @ 100%:

10 pc 115# 

10 pc 135# 

10 pc 155# 

10 pc 185# 

10 pc 205# 

 

10 + 10 + 10 + 10 (none at 205)

Sat June 22nd

Took a rest day