Wednesday- Potential/Fatigue Based
3 sets @ high effort
Row 1000m
7 Burpee Ring Muscle Ups
rest 3 min b/w sets
+
3 sets @ high effort
21 Wall Ball, 20#
21 Box Jump Overs, 24”
21 CTB Pull ups
rest 3 min b/w sets
+
3 sets @ high effort
21 Toes to Bar
50’ HS Walk
75 Double Unders
rest 2 min b/w sets 

RESULTS:

5:26
5:26
5:18
+
1:57
1:58
2:24 (hit a wall on the chest 2 bars here)
+
2:17
2:40 (somebody put my jump rope up on accident)
2:48 (just flat out sucked)

Tuesday- A.M. LE Cyclical  P.M. LE Mixed + Easy Bike
A.M.
Row 1000m @ 100%

P.M.
2 sets @ 97%
7 TnG Squat Clean to Thruster, 115#
15 CTB Pull Ups
21 Burpees to 6” reach
15 Box Jump Overs, 24”
35 Double Unders
rest 10 min

RESULTS:

AM. 
3:22 PR

PM
3:16
3:19

Monday- Gym Warm Up + Oly Varied + CP Battery Pressing + Aerobic Cyclical Test
3 sets not for time:
4-6 Unbroken Muscle Ups
50’ HS Walk
40 Double unders
+
A. Power Clean.Hang Squat Clean.FSQ, 3.2.1, build to max
+
For time:
10 rounds for time:
3 Unbroken TnG Power Snatch, 155#
3 Unbroken 10” deficit HSPU's
+
For time @ 85%
Row 500m 
50 Wall  Ball, 20#

RESULTS:

Warm Up - completed

A. 240
+
11:31
+
3:54

Saturday- Gym Warm Up + Oly CP + Oly Density + MAP Mixed Cyclical
3 sets not for time:
8-10 Toes to Bar
4-6 Unbroken Muscle Ups
4-6 Pistols/leg
+
A. Power Clean, build to a moderate single
B. Squat Clean, AMRAP TnG @ 155#, rest 3 min x 3
+
5 sets @ high effort
AMRAP Unbroken Muscle Ups
15 Toes to Bar
20 Burpee Box Jump Overs, 24”
300m Row
rest 3 min b/w sets

RESULTS:

A. 265
B. 10,10,10
+
3:35
3:36
3:35
3:36
3:19

W3
Friday- A.M.  Row Easy P.M. Press CP + CNS Prep + Open Tester
A.M.
30 min @ 75%
Row 5 min
4 min No Jump Burpees
3 min Alternating Step Ups, 24”
2 min Single Unders
1 min Farmer’s Carry, 70#

P.M.
A. Power Snatch, build to 5RM TnG
B. Push Press, build to a 15RM
+
For time:
25-20-15-10-5 CTB Pull Ups
5-4-3-2-1 Ground to OH, 225#

RESULTS:

AM.
Completed

PM.

A. 175
B. Forgot to do this
+ 
14.5 - 11:58 PR

Wednesday- Potential/Fatigue Based
3 sets @ high effort
AMRAP Unbroken Muscle Ups
30 Box Jump Overs, 30”
rest 3 min b/w sets
+
3 sets @ high effort
15 CTB Pull Ups Unbroken
15 Ring Dips
100 Double Unders
rest 2 min b/w sets
+
3 sets @ high effort
15 Toes to Bar
20 Push Press, 75#
20 Cal Air Bike (or 90 sec Bike)
rest 3 min b/w sets

RESULTS:
Muscle Ups: 9,9,8
+
1:50, 1:39, 1:49
+
2:15, 2:11, 2:09

Tuesday- A.M. LE Cyclical  P.M. LE Mixed + Easy Bike
A.M.
Row 500m @ 100%, rest 10 min x 2

P.M.
15 Burpees to 6” target
15 KB Swings, 70#
250m Row
15 KB Swings, 70#
15 Burpees to 6” target
rest 12 min 
x 2
+
Easy Bike Cool Down 10 min

RESULTS:

AM. 
1:31.7
1:38.4

PM.
3:31
3:34

Monday- Gym Warm Up + Oly Varied + CP Battery Pressing + Aerobic Cyclical Test
3 sets not for time:
4-6 Unbroken Muscle Ups
50’ HS Walk
40 Double unders
+
A. Power Clean.Hang Power Clean.FSQ, 2.2.2, build to max
+
For time:
10 sets of 2 TnG Power Snatch @ 165#
10 sets of 2 Unbroken Deficit HSPU’s, 10"
+
For time @ 85%
Row 500m
100 Double Unders
Row 500m

RESULTS:

A. 240
+
8:59
+
5:13

Saturday- Gym Warm Up + Oly CP + Oly Density + MAP Mixed Cyclical
3 sets not for time:
8-10 Toes to Bar
4-6 Unbroken Muscle Ups
4-6 Pistols/leg
+
A. Power Clean, build to a moderate single
B. Squat Clean, AMRAP TnG @ 135#, rest 3 min x 3
+
5 sets @ high effort
10-15 Unbroken Bar Muscle Ups
21 Burpees to 6” Target
21 Box Jump Overs, 30"
rest 3 min b/w sets


RESULTS:

A. 255
B. 12, 12, 11
+
3:41(9 MU'S)
3:14 (7MU'S)
3:24 (7MU's)
3:20 (7MU's)
3:12 (5 MU's)

W2
Friday- A.M.  Row Easy P.M. Press CP + CNS Prep + Open Tester
A.M.
40 min @ 75%
Row 4 min
1 min alternating Step Ups
1 min Double Unders
1 min Bear Crawl
1 min No Push Up Burpees

P.M.
A. Push Press @ 30X3, build to 3RM
B. Power Snatch, build to 185 for a quick single
+
18 min AMRAP
3 Wall Ball, 20#
3 CTB Pull Ups
3 Power Snatch, 95#
20 Double Unders
6 Wall Ball, 20#
6 CTB Pull Ups
6 Power Snatch, 95#
20 Double Unders
9 Wall Ball, 20#
9 CTB Pull Ups
9 Power Snatch, 95#
20 Double Unders
**ascending as high as possible by 3’s, DU’s stay at 20

RESULTS: 
AM
didnt get to this. battery in my truck died, by the time I got that taken care of it was time for me to coach.

PM
A. 220
B. Complete
+
felt good on this. I got through 3 snatches on the round of 21

Wednesday- Potential/Fatigue Based
AMRAP Unbroken Muscle Ups
100 Double Unders
rest 2 min
100 Double Unders
AMRAP Unbroken Muscle Ups
rest 4 min
AMRAP HSPU’s
Row 500m
rest 2 min
Row 500m
AMRAP HSPU’s
rest 4 min
+
3 sets @ high effort
15 Toes to Bar
50’ HS Walk
Run 400m
1 Legless Rope Climb
rest 3 min b/w sets

RESULTS:
9
5
25
20
+
3:14
3:21
3:19

Tuesday- A.M. LE Cyclical  P.M. LE Mixed + Easy Bike
A.M.
90 sec Max Cal Air Dyne, rest 10 min x 2

P.M.
2 sets @ 97%
10 Box Jumps, 24”
25 Thrusters, 95#
10 Box Jumps, 24”
25 Burpees
10 Box Jumps, 24”
rest 12 min
x 2
+
Easy Bike Cool Down 10 min

RESULTS:
AM
Air Bike chain broke working on getting it fixed.
PM
3:31
3:20

Monday- Gym Warm Up + Oly Varied + CP Battery Pressing + Aerobic Cyclical Test
3 sets not for time:
8-10 CTB Pull Ups
8-10 HR Push Ups
40 Double unders
+
A. Power Snatch.OHS, 2.2 build to max
+
7 rounds for time:
4 Power Cleans, 225#
3 Strict Deficit HSPU’s, 6"
+
For time @ 85%
Row 500m
20 Burpees Over Erg
Row 500m

RESULTS:
A. 185
+
9:28
+
5:14

Saturday- Gym Warm Up + Oly CP + Oly Density + MAP Mixed Cyclical
3 sets not for time:
8-10 Toes to Bar
4-6 Strict HSPU’s
4-6 Pistols/leg
+
A. Power Snatch, build to a moderate single
B. Power Snatch, AMRAP TnG @ 135#, rest 3 min x 3
+
5 sets @ high effort
15 CTB Pull Ups
20 Bar-Facing Burpees
100 Double unders
rest 3 min b/w sets

RESULTS/

A. 195
B. 8, 8, 8
+
2:19
3:16
2:58
2:59
2:58

W1
Friday- A.M.  Row Easy P.M. Press CP + CNS Prep + Open Tester
A.M.
Row 500m @ 2k pace
rest 2 min b/w sets
x 8

P.M.
A. Press @ 30X3, build to 5RM
B. Power Clean, build to 225 for a quick single
+
14.4
14 min AMRAP
60 Cal Row
50 Toes to Bar
40 Wall Ball, 20#-10’
30 Power Cleans, 135#
20 Muscle Ups

RESULTS:
AM
Compete

PM
16 Muscle Ups

Wednesday- MAP 3/3—>
10 min @ high effort
15 CTB Pull Ups
15 Box Jumps, 24”
15 Wall Ball, 20#
rest 10 min
10 min @ high effort
10 HSPU’s
15 Russian KB Swings, 70#
25 Double Unders
rest 10 min
10 min @ high effort
15 Toes to Bar
15 Push Press, 95#
15 BSQ, 95# 

RESULTS:

4+36
6
4+3

Felt like garbage today. Been a rough week over all just worn out mentally and physically 

Tuesday- A.M. MAP Bike/Row P.M. LE + Easy Bike
A.M.
Row 30 sec @ 1:43/500m
rest 30 sec
Air Bike 30 sec @ 60+ RPM
rest 30 sec
x 12

P.M.
For time:
15-12-9
Power Clean, 115#
Burpees
*sub 3:00
rest 12 min
+
For time:
30 Thrusters, 95#
Row 500m
*sub 2:45
+
10 min easy bike

RESULTS:

2:56
+
2:41

Monday- Gym Warm Up + Cl&J Density + ME EMOM's
Warm Up
100 Double Unders
30 Toes to Bar (6 sets of 5 as fast as possible)
30 HR Push Ups
+
5 min AMRAP
2 Unbroken TnG Power Clean to OH, 185#
**Must be unbroken doubles
**Goal is 15 sets
+
30 min EMOM
1st- 10 CTB Pull Ups + 20 Double Unders
2nd- 15 OHS, 95#
3rd- off
4th- 10 Bar-Facing Burpees
5th- 15 Wall Ball, 20#
6th Off

RESULTS;

15 sets
+
EMOM. Completed no issues

Saturday- MAP Incremental + Position/Core work
13.2 (I think)
7 min AMRAP
3 Power Clean & Jerk, 135#
3 Toes to Bar
6 PC&J
6 Toes to Bar
9 PC&J
9 Toes to Bar
ascending as high as possible
+
20 min @ 75%
Row 250m
2 Turkish Get Ups/arm, 70#
100’ Bear Crawl
100’ Farmer’s Carry, 70#/hand
 
RESULTS:
80 Reps
+
3 Rounds + Row had to use 53's for TGU

W4
Friday- A.M. LP Row + Row Easy P.M. Power Oly/Press CP + CP Tester
A.M.
Row 250m ALL OUT, rest 3-4 min x 3
+
Row 2 min @ 90%
rest 90 sec
x 7

P.M.
A. Push Press, build to 5RM TnG
B. 30 TnG Squat Snatch for time, **every time you break, do 5 Box Jumps, 30"
+
For time:
5-4-3-2-1 Clean & Jerk 225# (ground to shoulder to OH anyhow)
25-20-15-10-5 CTB Pull Ups

AM. 
44.4
44.4
44.6
+
Complete

PM.

A. 205
B.5:54 I think
+
9:12