Front Squats 5x3

6-23

Front squat 3-3-3-3-3 reps

225
265
290
315
330 PR (325 on 5-5 and 295 on 3-25)

400M Run, KB Swings, HSPU

6-22

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

14:28

3-5-7 Pull-ups

6-21

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

40# sets 1-7 and 30# 8, 9, & 10
1st set as Rx kipping the rest

19 Sets in 28:31

HSPU, BP, PP, Dips

Friday 6-19

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

7 rounds + 15 reps

Wall-ball and Pull-ups

Thursday 6-18

For time:
50 Wall-ball shots... 45# thrusters
50 Pull-ups
35 Wall-ball shots... 45# thrusters
35 Pull-ups
20 Wall-ball shots... 45# thrusters
20 Pull-ups

23:31

Hang Power Snatch 7x1

Tuesday 6-17

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

95
115
125
135
145
155
165
175
185 F
185

135x5
135x5

5k

Monday 6-15

35:06 PR 40:54 on 5-25 and 36:46 on 4-9

'Nasty Girls"

Sunday 6-14

3 rounds for time of:
50 Squats
7 Muscle-ups... 35 dips and 35 pull-ups
135 pound Hang power cleans, 10 reps

22:46

Lunges, Push-ups, Sit-ups

Saturday 6-13

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-upsWalking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

15:48 PR (23:00 on 4-6 and 20:23 on 2-26)

Cleans, Dips, Sit-ups

Thursday 6-11

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips... 36 regular dips
21 Sit-ups

5 rounds + 10 cleans

Back Squats 7x1

Wednesday, 6-10

Back Squat 1-1-1-1-1-1-1 reps

295
315
335
355
375
390
405

Used pad to go ATG

"Cindy"

Tuesday 6-9

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

22 PR (19 on 5-15 and 13 on 2-9)

5 Rds: Thrusters & DUers

Sunday 6-8

Five rounds for time of:
75 pound Thrusters, 21 reps... did 95# for bumper plate
21 Double-unders... did tuck jumps

18:41

"Lynne"

Saturday 6-7

Saturday 6-6

Five rounds for max reps of:
Body weight bench press
Pull-ups

Just did 250# 30-20-10 the day before

Bench @ 250#
25
22
25
23
20

Pull-ups
20
15
15
12
10


3-24
BP @ 265#22 18 13 12 15 Pull-ups ... hands are too tore up to kipp 14 12 10 9 10

Deadlift 7x1

Friday 6-5

Deadlift 1-1-1-1-1-1-1 reps

Back still tight only went up to 315 and did this:

5 rounds fro time of:

225# DL 5 reps
Burpies 10 reps

6:06

"Barbara"

Wednesday 6-3

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups... full sit-ups
50 Squats

4:28
4:25
4:45
4:48
5:05

800 M Run & Pull-ups

Wednesday 6-3

For time:
Run 800 meters
40 L pull-ups... 20 tuck
Run 800 meters
40 Strict pull-ups... 30
Run 800 meters
40 Kipping pull-ups

29:48

30 extra pull-ups untimed

Thrusters 7x1

Tuesday 6-2

Thruster 1-1-1-1-1-1-1 reps

went up to 225#, missed 255#

OH Squats 5x5

Tuesday, 6-2

Overhead Squat 5-5-5-5-5 reps.

never gone heavier thatn 45#

45
95
115
135
155 too much