amrap 20

5 thrusters 95#
10 kbell swing 53#
15 wallball 20#
20 pushups

7rds + 24reps

run

8 mile run

late night wod

4 rounds for time:
25 burpees
25 double unders

tony: 8:15
mackey: 6:34
sky: 10:52
G:12:35

front squats x5
185
205
225
205
205

sunday

press and pull
5rm press 135# / 25 pullups
4rm press 155# / 20 pullups
3rm press 155# / 15 pullups
2rm press 155# / 10 pullups
1rm press 160# / 5 pullups
9:05

100 plank to pushup
4:40

100 situps
2:25

saturday..

6x: 2:00/1:00 work/rest
max kbell 53#: 60
max double unders: 171
max push press 75#: 69
max burpees: 37
max box jumps 20": 51
max pullups: 43

total: 431

black friday

2 rounds for time @ 75#
25 power snatch
25 overhead squats
25 sumo deadlift highpulls
25 thrusters
13:28

100 reps of 1-arm situps @ 20#
4:58

thanksgiving day

9 mile run 1:20:00

Clovis

10 mile run
150 burpee pullups

partition as needed:
10 rounds of 800m run, 8 burpee pullups
10 rounds of 800m run, 7 burpee pullups

1:34:24

one day before #2

5 rounds for time:
2 rope climbs 15'
7 deadlifts 250#
14 burpees
11:21

3 stuff

10k hill course 48min ?

overhead squat
x3 95-125-145-165-185
x1 195-205pr

5x 1:00/1:00
max double unders/situps
106/46
90/42
71/43
84/38
87/36
total: 438/205

some running

9.1 mile run

5 rounds + rest

5 Curtis P (power clean, L lunge, R lunge, jerk)
max rep pullups
rest

135#-25
155#-26
170#-30
155#-23
155#-33

monday?

back squat
3x120kg...264#
2x140kg...308#
1x150kg...330#

5 rounds for time:
2 snatch 135#
3 muscle ups
4 box jumps 30"
5 hspu
9:15

amrap 15 @ 20# db
10 hang squat cleans
15 push press
20 step ups
5rds + 35 reps

annie
50-40-30-20-10
double unders
situps
5:15

sunday morning

50-40-30-20-10
row pulls
pushups
11:55

100x 1 arm situps 20#db
6:01

3fer

some long working metcon... 45 minutes at 6000'

amrap 10:
max air squats
1 rope climb every minute 15'
238 air squats
10 rope climbs

5 rounds:
30:90
max rep burpees/rest
15-16-14-15-15 = 75

run

8 mile run

run run run

9 mile run

monday monday

front squat x5
205-225-225-240-225

21-15-9
hspu
pullups
hand release pushups
9:51

roadie ride

62 kilometer road ride... 38+ miles
2 hours +

wtf

amrap 10:
25m tire flip
25m sandbag carry 100#
25m tire drag
7 rounds

some rest days

cleans...
185-205-225-225-205

5 rounds for time:
7 power cleans 185#
50 double unders
9:29

18-15-12-9-6-3
burpees
box jumps 24"
kbell 53#
11:27