8/30

A. Alternating shoulder taps in the hollow position, 10-12 alt x 3; rest 1 min. 

12 each time. 

B. Lat pull downs, 8-10x3; rest 1:30

70# (10), 85# (8, had to break. after 7), 70# (10). 

+

15-12-9

Deadlift 105#
Box jump overs 

Total time: 3:40.4

Round of 15: 1:33.7

Round of 12: 1:12.3

Round of 9: 0:53.8

16" box and did all deadlifts unbroken. 

+ 

90/90 pec stretch

Lat stretch 

8/29

A. Goblet curtsy lunges, 12 alternating x 4; rest 1:30 

15# KB.

B. Weighted Russian Twist, 14-18x3; rest 1 min 

12#. 

+

12 Russian KBS 45#
18 Cal bike 
Run 400m 
rest 2 min 
x3 

Round 1: 4:31.7

Round 2: 4:17.0

Round 3: 4:15.8 

+

Standing quad and hamstring stretch. 

8/28

A. Standing single sided push press, 6-8x4; rest :10 sec/rest 2 min 

15# (8), 20# (6), 20# (6), 20# (6). 

B. Seated triangle attachment row, 8-10x3; rest 1:30 

70# (8), 70# (8), 70# (8). 

+

3 RFT: 

Row 400m
60 single unders
20 alternating anchored sit ups 

Total time: 9:36.0

Round 1: 3:15.4
Round 2: 3:20.3
Round 3: 2:59.9

+

Seated legs extended forward fold stretch

Seated. butterfly stretch

Thread the needle stretch 

8/26

 2RFT:

Bike 50 cal (had to use XEBEX or whatever bike)
100 single unders
Row 1 k 
25 burpees over the bar 

Round 1 bike 50 cal:  6:06.5
Round 1 100 single unders: 0:39.0
Round 1 row 1k (with transition): 5:07.4
Round 1 25 burpees over the bar: 2:26.9
Round 2 bike 50 cal:6:07.9
Round 2 100 single unders: 0:38.3
Round 2 row 1k (with transition): 5:04.1
Round 2 25 burpees over the bar:2:07.8 

Total time: 28:18.3

8/24

A. GHD hip extensions (unweighted), 10-12 x 3; rest 1:30 

12 each round.

B. V up x 6 into lemon squeezer x 6; rest 1 min x 4

Did this. 

+

15 min. AMRAP: 

Bike 30 cals

5 power clean 55# 

5 front squats 55#

3 full rounds + 16.9 cal 

Round 1: 4:39.0

Round 2: 4:29.6

Round 3: 4:10.6 

+ 

Supine twist

Three. way banded hamstring stretch 

8/23

 60 minutes walking. 

8/21

 A. Push ups, accumulate 30 not for time in sets of 2-3. 

Did this in sets of 3. 

+

18 min AMRAP: 

Run 800m 

:20 sec hollow body hold

10 alternating hang dumbbell snatch 15#  (make sure to keep chest up) 

10 box jumps 

3 full rounds + 1 minute of running 

Round 1: 5:43.2

Round 2: 5:38.3

Round 3: 5:35.2

+ 

Three way banded hamstring stretch 

8/20

A. Power clean, 2, 2, 2, 2; rest 2 min 

70#, 75#, 80#, 85#. 

Warmed up with bar and then 65#. 

B. Dumbbell side bends, 10-12 x 3; rest 1 min. 

15# (12) for all. 

+

12 min AMRAP:

12 walking lunges 15-20# per hand

12 alternating single leg V ups 

12 Lateral plate hops

12 Cal bike 

20# for lunges 

Thicker of the 15# plate for lateral plate hops (counted over as one and back as another?) 

Used Assault Bike. 

4 full rounds + 12 walking lunges + 12 single leg V ups + 12 Lateral plate hops + 4 cal bike 

Round 1: 2:42.0

Round 2: 2:36.8

Round 3: 2:41.1

Round 4: 2:38.8

+ 

Pancake stertch

Calf/achilles stretch

Couch stretch 

8/18

A. Alternating shoulder taps in the hollow position, 8-12 alt x 3; rest 1 min 

12 for each. 

B. Lat pull downs, 8-10; rest 1:30

70# (10), 70# (10), 70# (8). 

+

20-18-16

Air squats 

Alternating anchored sit ups 

Row for calories. 

Total time: 8:33.7 

Round 1: 3:22.0

Round 2: 2:47.4

Round 3: 2:23.9

+ 

90/90 pec stretch.

Lat stretch. 

8/17

A. Goblet curtsy lunges, 12 alternating x 4; rest 1:30

20# for all. 

B. Weighted Russian twist, 14-18x3; rest 1 min 

14# (18). 

+

10 Sumo deadlift 85-95#

14 Cal bike

Run 400m

rest 2 min 

x 3

Round 1: 4:10.1

Round 2: 4:09.6

Round 3: 3:59.0 

+

Standing quad and hamstring stretch. 

8/15

30 min AMRAP:

     Row 30 cals 

     Bike 30 cals (AD)

     Run 400m 

3 full rounds + 30 cal row + 7.7 cal AD 

Round 1: 8:37.8

Round 2: 8:53.9

Round 3: 8:49.8

+ 

Calf/achilles stretch

Couch stretch

Half pigeon 

8/14

A. Standing single sided push press, 6-8x4; rest :10 sec/rest 2 min 

15# (8), 20# (8), 20# (8), 20# (6). 

B. Seated triangle attachment row, 8-10 x 3; rest 1:30 

70# (8) for all. 

+

4RFT:

12 wall ball (10# ball)

20 sit ups 

60 jump rope singles 

Total Time: 6:01.3

Round 1: 1:31.7

Round 2: 1:28.9

Round 3: 1:36.5

Round 4: 1:23.7

+

Seated legs extended forward fold stretch

Seated butterfly stretch

Thread the needle 

8/13

A. GHD hip extensions (unweighted), 8-10 x 3; rest 1:30

10 each round. 

B. V ups x 4 into lemon squeezer x 6; rest 1 min x 4 

Did this. 

+

12 min AMRAP:

Row 400m

10 KBS 35# 

8 burpee box jumps 

3 full rounds + 320m row 

Round 1: 3:32.9

Round 2: 3:33.2

Round 3: 3:34.0

+ 

Supine twist

Three way banded hamstring stretch 

8/11

A. Weighted back rack reverse lunges, 10 alternating x 4; rest 1:30 

65# for all. 

B. V ups, 12 reps x 4 sets; rest 1 min 

12 for all. 

+

15 min AMRAP:

75 jump rope singles

10 goblet squats 25# 

25 cal row

10 burpees

3 full rounds + 75 jump rope singles + 10 goblet squats + 18 cal row

Round 1: 4:08.8

Round 2: 4:14.1

Round 3: 4:11.1

+

Half pigeon, couch, seated forward fold 

8/9

 A. Bench press, 3, 3, 3, 3; rest 2 min 

55# for all. 

B. GHD sit ups, 10-12 x 3; rest 1 min

12 each round. 

+ 

4RFT: 

10 alternating dumbbell snatched 15#-20# (used 15#)

8 ring rows

400m run 

Total time: 11:50.0

Round 1: 2:57.6

Round 2: 2:53.3

Round 3: 3:01.8

Round 4: 2:56.9 

+

Half pigeon

Spiderman stretch

Couch stretch 

8/8

 Ran about 3 miles easy. 

Was pretty hot. 

Average heart rate was 162. 

8/7

A. Hang power clean, 6 moderate singles with good form; rest as needed.

65# for all. 

B. Side plank; :30-:45 sec x 3; rest as needed.

:30 for all. 

+

12 min AMRAP: 

Bike 12 cal on assault bike

8 push ups

12 walking dumbbell lunges 20# per dumbbell

8 vups 

3 full rounds + 12 cal bike + 8 push ups. 

Round 1: 3:34.4 

Round 2: 3:19.2

Round 3: 3:12.4

+

Thread the needle 

Puppy dog stretch 

8/4

A. Seated triangle pulley row, 8-10x4; rest 1:30

40# (10), 50# (10), 60# (10), 60# (8). 

B. Standing barbell or EZ bar bicep curls, 8-10x3; rest 1 min

40# for all. 8 for all. 

+

12 Russian KBS

12 Box jumps

2 min max meter row

rest 2 min

x3

Round 1: 476m, 33 s/m

Round 2: 489m, 33 s/m

Round 3: 490m, 33 s/m 

+

Lat and tricep stretch

Did this. 

8/3

A. Back squat, 4x4; rest 2 min (try and increase by 5# total/send video)

95#, 115#, 120#, 120#.

+

For time:

Bike 50 cals
150 jump rope singles
50 sit ups
150 jump rope singles
50 air squats

Total time: 10:44.8

Bike 50 cals: 5:48.5
150 jump rope singles: 0:42.3
50 sit ups: 2:03.2
150 jump rope singles: 0:53.2
50 air squats: 1:17.2

7/31

A. Deadlift, 3x3; rest 2 min

135#, 155#, 155#.

+

18 min amrap:
Row 400m
8 Power clean 65#
6 burpees over the bar
12 sit ups
Run 400m

2 rounds + Row 400, 8 power cleans, 6 burpees, run probably 300m-ish

Round 1: 6:14.3
Round 2: 6:15.8
Round 3: 5:31.2

7/30

A. Lat pull down, 6-8; rest 1:30
60# (8), 60# (8), 70# *6), 70# (6)

B. Leg curl, 6-8 x 4; rest 1:30

55# (8) for all.

+

14-12-8
Dumbbell thrusters 15# per hand
Bike for cals
Lemon Squeezers

6:43.4

Round 1: 2:49.4
Round 2: 2:21.3
Round 3: 1:32.0

+

Pancake stretch
Supine twist
Half pigeon

7/28

A. Hang power clean: 2, 2, 1, 1, rest 2 min

65#, 70#, 75#, 80#.

B. Side plank, :30-:45 sec x3; rest as needed

:45 for each.

+

For time:
15 dumbbell front squats 15-20# per hand
15 burpees
30 sit ups
30 cal bike
Run 1 mile

Total time: 14:26

Squats: 1:45.8
Burpees: 1:25.7
Sit ups: 3:29.0
Run: 7:45.2 (may have been slightly short?)

+

Thread the needle
Puppy dog stretch

7/27

A. Weighted back rack reverse lunges, 10 alternating x 4; rest 1:30

65#.

B. V ups, 12 reps x 4 sets; rest 1 min.

Did this

+

10 min amrap:
10 burpee box jump overs
14 air squats
8 cal bike


3 full rounds + 10 bupree box jumps + 14 air squats + 3.9 cal. Had to use the xebe bike because the assault bike needed batteries.

Round 1: 2:27.4
Round 2: 2:45.2
Round 3: 2:43.6
Round 4: 2:04.8

+

Half pigeon, couch, seated forward fold.

7/26

Row 250m
rest 2 min
x 8

I forgot to rest 5 minutes between sets 4/5.
My watch also didn't record. They were all under 1:03.
I'm annoyed. I wanted these times recorded. Would like to do again. :-)

24:16

7/23

A. Banded pull ups, 4-5 unbroken x 4 sets; rest 2 min.

5, 5, 5.

B. Weighted Russian twist, 16-18 alt x 3; rest 1 min

20#

18 for all.

+

2RFT:
10 dumbbell push press 15# per hand
600m row
80 jump rope singles
10 Russian KBS 45#

I can't find it on my watch, but remember doing it.

+

Puppy dog stretch
Thread the needle
Calf/achilles stretch

7/21

A. Back squat, 4x4; rest 2 min

95#, 115#, 115#, 115#.

+

18 min amrap:
Run 400m
12 alternating bent knee sit ups
12 curtsy lunges (no weight)
6 power clean 65#

Round 1: 3:41.8
Round 2: 3:52.6
Round 3: 3:47.5
Round 4: 3:44.5
Round 5: 2:56.2

Didn't write down where I got to on 5th round? I think through the sit ups?

+

Couch stretch
Three way banded hamstring stretch