Rest Day

Work Capacity

AMRAP 20:00
2 Muscle Ups
4 Handstand Push Ups
8 Overhead Squats @ 115#

Rounds: 10

Rest 5:00

6 Sets:
1:00 Row @ 100%
1:00 Rest

HIghest Mtrs: 281
Lowest Mtrs: 251

Work Capacity / Stamina / Work Capacity

For time:
1k Run
30 HSPU
1k Row

Time: 12:05

Rest 7 hours then:

10-1 Ladder of:
315lb. Deadlift
Box Jump, 36"
Ring Push Up

Time: 14:24

Rest 5:00

5 Sets:
Every 2:30 perform:
10 Burpees
10 Toes to Bar
40 Double Unders

Strength / Work Capacity / Stamina

Thruster Ladder
:20 to perform the lift
:10 transition

Ladder 155-205 completed (added 10lb. every set)

Back Squat 3-3-2-2-1-1
Worked to 315#

Rest 4 hours then:

5 Rounds (Every 2:30 perform...)
200m Shuttle Run
15 Wall Ball, 20lb.
15 Pull Ups

Rest 5:00

Every minute on the minute for 15:00 perform:
2 Clean and Jerks, 185#
6 KB Swings, 2 pood

Benchmark "Amanda"

9-7-5 rep rounds for time:
Muscle Up
Squat Snatch @ 135#

Time: 6:14

Rest Day

Rest Day

Strength / Work Capacity

5 Sets:
10 Deadlifts
10 Box Jumps @ 30"
Rest 3:00

*Deadlift touch and go for speed and maximal weight
*Box Jumps touch and go for speed

1) 275
2) 295
3) 315
4) 325
5) 335

Rest 5:00

AMRAP 7:00
7 Toes to Bar
21 Double Unders

Rounds: 9+3

Work Capacity

Every minute on the minute for 10:00 complete:
5 Squat Clean Thrusters @ 135#

Rest 3:00

Every minute on the minute for 5:00 complete:
10 Chest to Bar Pull Ups

Rest 1:00

Every minute on the minute for 3:00 complete:
25 Sit Ups (hands on temples, feet anchored)

Strength / Stamina

A. Shoulder Press 5-5-5-5

Loads: 125-135-145(F)-140

B. For time:
30 HSPU
15 Muscle Ups
30 HSPU

Time: ?

Rest Day

Work Capacity

21-15-9
315lb. dead lift
30" Box Jump

Time: 10:24

Rest 6 hours then:

For time:
100 Pull Ups
100 KB Swings (53lb.)
100 Double Unders
100 Overhead Squats (95lb.)

Time: 23:02

Rest Day

Strength / Work Capacity

A. Work up to heavy Clean and Jerk
Worked to 255#

B. 6 Rounds of:
In 3 minutes complete a 400m run and then with the remaining time complete
AMRAP 3 Squat Clean Thruster (135) 10 Box jumps (24).
Rest 2 minutes. Score is max reps.

Reps: 164

Strength / Work Capacity

A1. Deadlift 3-3-3-3-3
Rest :30
A2. AMRAP HSPU
Rest 2:00

heaviest load: 395#
most HSPU: 15

B. 3 RFT:
10 Deadlifts @ 225#
Prowler Suicide @ 100#
5 Muscle Ups

Time: 15:20

Work Capacity

For time:
30 Back Squats @ 165
200 Double Unders

Time: 4:19

Rest 8:00 then:

3 RFT:
10 Burpees
15 Pull Ups
35 Double Unders

(all sets must be unbroken)

Time: 3:19

Rest Day

rest

Competition: NLI

Event #1
"Kanadian Killer"
1k Run
20 C2B Pull Ups
30 1 arm KB Clean and Jerk @ 70#
20 C2B Pull Ups
1k Run

Time: 9:18
1st place overall in this event

Event #2
4:00 to establish 1rm Overhead Squat
rest 2:00
4:00 AMRAP
Squat Cleans @ 95#

OHS: 225#
SQT Cleans: 45 reps

Floater:
200m Sandbag Carry @ 90#
rest 2:00
3 Rounds of:
10 Step Ups w/ sandbag
10 Push Ups (elevated)
10 Deadlifts @ 245#

Rest Day

Benchmark "Jeremy"

21-15-9
Overhead Squat 95#
Burpees

Time: 5:05

Rest Day

Work Capacity

5 Rounds for time of:
400m Run
10 Power Snatches @ 135#

Time: 13:25

Strength / Benchmark "Jackie"

Thruster 3-3-3-3-3

"Jackie"
1k Row
50 Thrusters @ 45#
30 Pull Ups

Time: 7:15