"Islands"

Clean 5-5-3-3
R1) 135#
R2) 155#
R3) 180# Failed rep 1, 2
R4) 185# 3 Failed Attempts
then:
Deadlift 5-5-5-5-5
@ 245#
then:
500 Meter row for time
Time: 1:45

"Research and Development"

For time:
800 Meter run
21 Shoulder Press @ 95#
800 Meter run
21 Push Press @ 95#
800 Meter run
21 Push jerk @ 95#

Time: 14:52

"AVPT"

Tire Flip @ 450#
4x5

rest 5 minutes then:

21-15-9 reps for time of;
KB Swing @ 32kg
Handstand Push-ups
Burpees

Time: 13:46

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time: 19:15

Note(s): Previous time: 21:04

"Squat 5s"

Back Squat 5-5-5-5-5
1) 225#
2) 275#
3) 295#
4) 275#
5) 225#

"Big Rubber Lucifer"

3 Rounds for time of:
1 tire flip @ 450#
21 Ball Slam @ 25#
21 Box Jump @ 24"
21 KB Swing @ 53#
21 Wall Ball @ 20#
21 Ring Push-ups

Time: 23:01

Note(s): Got a freaking huge tire today and it freaking rocks man! p.s. it is really really, HEAVY, WOAH!!! how fun!

Train Some Guys

Today I got the pleasure of training a few baseball players who will be freshmen in college this year.

Workout:
Warm-up
Agility ladder
10 rounds of varied movements
2x Box Drill
2x Suicides 4 cones
Then:
Team Burpee Ladder
8-1
Team Med Ball NSS
2x10
Tag Team KTE+Plank
P1: 10 KTE
P2: Plank until KTE is finished
3 rounds

"DLHSPUBJ"

15-12-9-6-3 reps for time of:
Deadlift @ 185#
Handstand Push-ups
Box Jump @ 24"

Time: 10:42

"New Bars"

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Time: 25:22

"Used"

Front Squat 5-5-5-3-3
R1) 135#
R2) 155#
R3) 175#
R4) 195#
R5) 195#

Cool Down:
30 minutes no rest of:
400 Meter Run
10 KB Swings @ 53#
10 Wall Ball @ 20#
30 Sec Long Plank

"Drip"

10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Push-ups
Ring Pull-ups

Time: 13:25

Note(s): Previous Time: 14:43.

"Flavored Blend"

4 rounds for time of:
400 Meter run
50 Air Squats

Time: 11:46

Note(s): Previous time: 12:37

"1920's tribute"

3 rounds for time of:
20 Pull-ups
20 Renegade Rows @ 2 x 53#
20 Push-Press @ 95#

Time: 14:53

Note(s): Renegade Rows is two count

"Grace"

For time:
30 Clean and Jerk @ 135#

Time: 7:47

"Moonlight"

5 rounds for time of:
400 Meter Run
10 Ball Slams @ 25#
20 Wall Ball Shots @ 20#
30 Push-ups

Time: 30:32

"Rawlings"

21-15-9 reps for time of:
Back Squat @ 225#
Ring Push-ups

Time: 10:07

then:
3 rounds of:
400 Meter run
10 Wall Ball @ 20#
10 KB Snatch @ 53# (each arm)

"The Filthiest Fifty... ever"

for time:
50 Box Jumps @ 32"
50 Jumping Pull-ups
50 KB Swings @ 53#
50 Walking Lunge Steps
50 KTE
50 Push Press @ 45#
50 Back Extensions
50 Atomic Sit-ups @ 25#
50 Burpess
50 Double Unders

Time: 38:12

Note(s): Brutal... box jumps were tough, KB swings were easier than expected. KTE & Atomic Sit-ups killed.

"Not4Time"

4 rounds of:
10 Dumbbell Flat Bench @ 2 x 70# DBs
(for warm-up)
3 rounds of:
Max Handstand Push-ups
then:
10-9-8-7-6-5-4-3-2-1
Ring Dip
1-2-3-4-5-6-7-8-9-10
Pull-ups

round 1: 10x Ring Dip / 1x Pull-up
round 2: 9x Ring Dip / 2x Pull-up
ect...

"Death Ball"

50-40-30-20-10 reps for time of:
Push-ups
Air Squats
Ball Slam @ 25#

Time: 22:55

Note(s): Need to work on strength endurance. Especially on Push-ups. Squats are getting better but not nearly good enough. Ball Slams went well but tough to do more than 10-15 at a time.

"Dancing Plethera of Fun!"

3 rounds for time of:
800m Run
21 KB Swings @ 53#
21 Thrusters @ 95#
21 Pull-ups

Time: 34:23