"Smolin"

6 rounds max reps @ 115# of:
Shoulder Press
1) 5
2) 5
3) 4
4) 3
5) 4
6) 4
Then:
3 rounds of:
8x Shoulder Press @ 95#
then:
50x Push press @ 45#

"Lego"

Overhead Squat 15-15-15 @ 65#
Back Squat 5-5-5-5-5
1) 225#
2) 245#
3) 245#
4) 255#
5) 255#
3 rounds, 3 minute rest between rounds of:
15 Front Squat @ 95#
15 Overhead Lunge @ 2x 20# DBs
15 Straight Leg Deadlift @ 95#
15/15 Calf raise combo @ 175#
then:
50x Box Jump

"1/2 Sissy Test"

for time
Burpees/ KB Swing
20/2
18/4
16/6
14/8
12/10
10/12
8/14
6/16
4/18
2/20

Time: 18:12

"Hot off the Press"

5 Rounds for time of:
15 KB Clean and Press @ 35#
15 Ring Push-ups

Time: 11:40

Then:
3 rounds of:
Ring Plank @ 30 sec.
5 KB windmill @ 35# each arm
FW Plank @ 30 sec.

"Hang On"

30-20-10-5 reps for time of:
KB Swing @ 53#
KTE

Time: 10:15

"BP Day"

Bench Press 5-5-5-5-5
Loads:
185#
185#
185#
185# failure @ 4 reps
175#

then:
3 rounds of:
Bench Press @ 135#, 10 reps
Cable Cross over (ahhhh bodybuilder? noooo!!!!)
then:
3 rounds of:
8 Ring Dips
8 Push-ups

"Barbara"

5 Rounds each for time, with 3 minutes rest between rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Time(s):
R1) 3:18
R2) 4:28
R3) 4:07
R4) 5:17
R5) 5:13

Then:
Row 5k

time: 20:20

"Elizabeth"

21-15-9 reps for time of:
Squat Clean @ 135#
Ring Dips

Time: 17:03

"Jonesworthy"

Workout: “Jonesworthy”
Squat: 80, 64, 48, 32, 24, 12
KB Swing: 40, 32, 24, 16, 12, 6
Pull-up: 20, 16, 12, 8, 6, 3
First round look like: 80x Squats + 40x KBS + 20x Pull-up
Second round looks like: 64x Squats + 32x KBS + 16x Pull-up
Etc.

Time: 24:30

"Live Well"

12,11,10....1 reps for time of:
Ring Push-ups
Box Jumps @ 24"
KTE

Time: 13:04 (PR)
previous time: 15:54

"Kelly"

5 Rounds for time of:
400 Meter Run
30 Wall Ball @ 20#
30 Box Jumps @ 24"

Time: 29:44

"Grosvener"

21-15-9 reps for time:
Pull-ups
KB Swings @ 53#
Box Jumps @ 24"

Time: 6:17

"1/2 Heston"

Three rounds, 12-9- and 6 reps, for time of:
Box Jumps (42 inch)
Deadlifts (225lbs)
Push-Press/Push-Jerk (135lbs)
D-Ball Slams (40lb)
Kettlebell Swings (2 pood)

Time: 20:33

"Green Light"

90x Pull-up +
10x Get-up @ 35# +
80x Push-up +
20x Get-up @ 35#+
70x Atomic Sit-up @ 25# +
30x Get-up @ 35#+
60x Squat @ 45# +
40x Get-up @35#

Time: 1:11:34

*Questions*

Do you consider the phrase "no pain no gain" a worthy saying? granted pain is letting you know that your body is happy with what is happening to it... but mentally if you push through the pain and accomplish what you set out to do... is that gain? or is it stupidity. The workout i did today was hellish. This was more damaging to my body than it was constructive. I decided I would finish no matter what and I did. It hurt but mentally I am stronger now. Is that gain? Physically I am running on E. But mentally I feel I can take almost anything someone throws at me. It is stupid to train at near unbearable intensities or is it beneficial? Is it worth pushing your body to the limit in order to attain a better mental capacity?

"DL"

Deadlift:
2x8 135#
1x5 185#
1x5 225#
1x5 275#
1x1 315#
1x1 335#
1x1 315#
1x8 135#

3 Rounds at 50% intensity of:
10 Box Jumps @ 42"
5 Burpee Clean Thrusts @ 2x 25# DBs

"Fran"

21-15-9 for time:
Thrusters @ 95#
Pull-ups

9:13