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4.12.2023-Wed

WARM UP
Band Work
Bike 15 Cal
3 Rounds
:90 machine
:45 shuttle walks
:20 strict knee raises
:20 burpee

WOD:
WORKOUT
EMOM x 25

Minute 1: 15 Burpee to Target
Minute 2: 15 Toes to Bar
Minute 3: 10/8 Assault Bike Calories
Minute 4: Shuttle Runs
Minute 5: REST

L1: 10 | 10 knee raises | (6/5)
L2: 12 | 10 T2B | (8/6)
L3: As Written

Score = total number of shuttle runs. Open standards, down and back is 1 rep.
L2 got 43

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back to posting...
5.01.2023 Mon
WARM UP
3 rounds
:60 row
:20 pull ups
:20 push ups
:20 air squats

STRENGTH
Back Squat

65% - 75% of 1 Rep Max - 107 pounds - 124 pounds
Back Squat

8-8-8
115lb

MURPH PREP MONDAY #1
5 Rounds for Time

1 Lap Run
2 Rounds of Cindy

Cindy = 5 Pull-Ups/10 Push Ups/15 Air Squats
Time(16:38)

Mod 1st 5-10-15 then 5-10-10 the rest

05.02.2023
WARM UP
3 rounds
:90 machine
:30 strict kb press (each arm)
:30 bear crawl
:30 hollow hold

LONG EMOM
EMOM x 25

Minute 1: 15/13 Calorie Row
Minute 2: 10 DB S20 (each arm)
Minute 3: 15 Toes to Bar
Minute 4: Max Reps Strict Handstand Push-Ups
Minute 5: REST

Reps(45)
Bike lite 20 DB press@20 8-10 T2B Did strick press @ 45lb

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05.04.2023-Thurs
WARM UP
3 rounds
:90 machine
:30 air squat
:30 reverse lunges
:30 dead hang hollow hold

STRENGTH
Front Squat - 65% of 1 Rep Max - 111 pounds
Front Squat

3 sets of 5

All 3 sets performed at the same weight. No less than 65%
115lb for the 3 sets

FANNY PACK
For Time:
50-40-30-20-10 | Double Unders
50-40-30-20-10 | Sit Ups
5 - 4 - 3 - 2 - 1 | Front Squats

L1: SU | 1/2 | (95/65)
L2: (155/105)
L3: (225/155)

Time(14:01) L1
Got all the sit-ups in

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sasssssss

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Wow- Been awhile

6.20.2023
WU:
Band Work
Bike 20 Cal
3 Rounds
1:30 machine
:30 air squats
:30 pvc strict press
:20 hollow hold

STRENGTH
Front Squat
70% - 85% of 1 Rep Max - No PR Recorded
Front Squats
E2MOM x 10
3 Reps, perform between 70-85%

Went lite 95lb

WOD:
METCON
AMRAP x 8:00

15 Double DB Thruster
60 Double Unders

L1: (25/15) | 1:1 Singles
L2: (40/30) | 1/2 dubs
L3: (50/35)
16:32

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6.22.2023-Thurs

WARM UP
Band Work
Bike 10 Cal
2 Rounds

:90 machine
:30 single leg rdl (:15 each)
:30 russian kb swing
:20 hollow hold

STRENGTH
E90 x 15:00
1 Hang Power Clean + 1 Power Clean
75-130LB

WOD:
METCON
4 Rounds for Reps...

AMRAP x 2:00
"x" Calorie Row
Max Reps Power Cleans
REST 2:00

L1: (12/10) | (95/65)
L2: (16/14) | (115/85)
L3: (20/18) | (155/105)
L1 got 30 Cleans Done

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6.23.2023 i did a little work but my left shoulder bothered me.

6.26.2023- Monday
WU:
Band work
Bike 20 Cal
3 rounds

:60 machine
:30 pvc strict press
:30 push up to downdog
:20 ring row

Back Sq,
70% - 85% of 1 Rep Max - No PR Recorded

E90 x 15:00

2 Reps
Perform within the 70-85% range
Lite 75-115lb

WOD:
METCON
30-20-10 Reps for Time

Front Sq
Sit-Ups
20-15-10 Front Sq.
30-20-10 SIT-ups
8:37

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6.27.2023-Tues
WU:
Band Work
Bike 20 Cal
3 Rounds

:60 machine
:30 air squats
:20 reverse lunges
:20 hollow hold

STRENGTH
Back Squat
75% - 90% of 1 Rep Max
E2MOM x 10

2 Back Squats
Perform between the 75-90% range
75-145lb

WOD:
3 Rounds for Time

96 Double Unders
24/21 Calorie Row
12 Goblet Reverse Lunges

L1: (26/16) | 16/14 cals | singles
L2: (53/35) | 48 dubs
L3: (70/53)

12:08 96 SU Run 300M 26lb R. Lunges

GOAL: < 12:00 | CAP = 17:00

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7.21.2023- Friday

WARM UP
3 rounds

:60 machine
:30 good mornings
:30 single leg RDL (15 each)
:30 hollow rocks

STRENGTH
5 Sets of 4

Deadlift
*Same Weight across
205LB

METCON
5 Rounds for Time:

5 Deadlifts
25 Sit-Ups

L1: (155/105) | 20
L2: (225/155)
L3: (275/185)

GOAL: < 7:00 | CAP = 10:00
9:35 175Lb@ DL 5 sets of 25 Situps

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7/24/2023 Monday

WARM UP
3 Rounds

:60 machine
:30 push up to downdog
:30 ring rows
:20 hollow rocks

STRENGTH
Front Sq

E2MOM x 14

4 Reps, building
went lite.....
95LB

METCON
E90 x 5 cycles (15:00 clock)

10 Situps
Max Reps Burpee Box Jump Overs

REST 90

9:35 51