20170929

Run 400, walk 100m
Run 400m, walk 100m
Run 800m, walk 200m
Run 800m, walk 200m
Run 400m, walk 100m
Run 400m, walk 100m

RPE for 400m 18, RPE for 800m 16, aim for a 1:1 or better work:rest

Rest 6 to 8 Hours

Front Squat - 8x2, very hard
Clean Pull - 5x5, hard

20170928

Recovery Day

20170927

Run 18 minutes, RPE 14

Rest 6 to 8 Hours

Push Ups: 20-20-24-24-20-22-22-50, rest 0:45
Shoulder Press - 8x2, very hard
Pull Up - 8x2, very hard
Ring Dip, Chin Up - 2x8-12, hard
Sit Up - 2:00 max reps

20170926

Recovery Day

20170925

Run 3:00, Rest 2:00, RPE 16-18

Rest 6 to 8 Hours

Hang Clean and Power Jerk - 70%/2x3
Front Squat - 8x3, very hard
Clean Pull - 3x5, hard

20170924

Push Ups: 19-19-22-22-18-18-22-45+; rest 0:45
Shoulder Press - 8x2, very hard
Pull Up - 8x3, very hard
Chin Up, Shoulder Press - 2x8-12, hard
Sit Up - 2:00, max reps

Rest 6 to 8 Hours

5 Rounds for time, RPE 14
20 Burpees
20 Box Jumps
Run 400m

20170923

Run 2 miles, RPE 14

20170922

Run 2x400 @90%, 2x800 @80%, 2x400 @ 90%, rest 1:00-2:00

Push Ups - 36-40-30-24-41; rest 1:00

Shoulder Press - 5x5, hard

Pull Up - 5x5, hard

L Pull Up, Ring Dip, Chin Up - 3x8-12, hard

Power Jerk - 5x3, moderate

20170921

Recovery Day

20170920

Recovery Day

20170919

Push Up - 29-33-29-29-43, rest 2:00

Shoulder Press - 5x3, very hard; 2x8, hard

Pull Up - 5x5, hard

L Pull Up, Ring Dip - 2x8-12, hard

Sit Up: 2:00 max reps

20170918

Run 15 minutes, RPE 16

Rest 6 to 8 Hours

High Hang Snatch - 3x3, hard

Back Squat - 3x3, hard

Snatch Deadlift - 3x5, hard

20170917

Recovery Day

20170916

Recovery Day

20170915

Run 1200m, rest 4:00, RPE 16

Repeat until pace/form deteriorates, 3-6 sets

Rest 6 to 8 Hours

High Hang Clean - 5x3, hard

Front Squat - 4x2, very hard, 2x8-12, hard

Clean Deadlift - 5x5, hard

20170914

3 Rounds:

10 Burpee Box Jump Over

20 Toes to Bar

30 Calorie Row

40 Double Unders

RPE 14-16

Rest 6 to 8 Hours

Push Ups: 25-29-25-25-36+; rest 90 sec between sets

Strict Handstand Push Up - 4 sets

Bench Press - 5x5, hard

Weighted Pull Up - 5x5, hard

L Pull Up, Chin Up, Bicep Curl, Ring Dip - 3x8-12, hard

Situp - 2:00, max reps

20170913

Recovery Day

20170912

Run 2.5 miles, RPE 14

Rest 6 to 8 Hours

Back Squat - 5x3, very hard, 2x10, hard
Snatch Deadlift - 5x5, very hard, 2x10, hard
Sit Up - max reps in 2:00

20170911

5 rnds:
15 Pull Ups
15 Burpees
15 Toes to Bar
15 Dumbbell Push Press (~40#)
RPE 15, 20 minute time cap

Rest 6 to 8 Hours

Push Ups - 21-25-21-21-32, rest 60 seconds between sets
Shoulder Press - 5x3, very hard, 2x8-12, hard
Weighted Pull Up - 5x5, very hard
L Pull Up, Chin Up, Biceps Curl, Ring Dip - 3x8-12, hard

20170910

Run 1:00, rest 1:00, RPE 18

*repeat until pace/form deteriorates, 10-20 sets

Rest 6 to 8 hours

High Hang Clean - 5x3, moderate

Front Squat - 5x2, hard, 2x10, moderate

Clean Deadlift - 5x5, hard

20170909

Push Up - 22-30-20-20-28+, rest 2:00

Shoulder Press - 5x3, hard

Pull Up - 5x5, hard

L Pull Up, Chin Up, Ring Dip, Biceps Curl - 3x8-12, moderate

Sit Up - 2:00 max effort

20170908

Recovery Day

20170907

Run 20:00, RPE 16

Rest 6 to 8 Hours

Back Squat - 5x3, hard

Deadlift - 5x3, hard

20170906

AMRAP 10:

3 Muscle Up

6 Burpee Box Jump Over (24")

12 Toes to Bar

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, moderate

Weighted Pull Up - 4x5, hard

L Pull Up, Chin Up, Biceps Curl - 3x8-12, moderate

Push Up - 15-20-15-15-25+

Sit Up - 2:00, max reps 

20170905

Run 800m, Rest 1:1, 80% effort

Repeat until pace/form deteriorates, 3-8 sets

Rest 6 to 8 Hours

High Hang Clean - 3x3, moderate

Front Squat - 5x3, hard

Clean Pull - 3x5, hard

20170904

Strict Handstand Push Up - 5 sets, hard

Bench Press - 5x5, hard

Weighted Pull Up - 3x5, hard

L Pull Up, Chin Up, Biceps Curl - 3x8-12, moderate

Push Up - 14-18-14-14-20+

Sit Up - 2:00, max reps

20170903

Recovery Day

20170902

Recovery Day

20170901

Run 4:00, Rest 2:00, RPE 14-16

Repeat until pace/form deteriorates, 3-6 sets

Rest 6 to 8 Hours

Back Squat - 5x3, hard

Snatch Pull - 90%/5x3

20170830

Strict Handstand Pushup - 5 sets

Bench Press - 80%/5x5

Pull Up - 4x5, hard

L Pull Up, Ring Dip, Chin Up, Bicep Curl - 3x8-12, moderate

Push Up, Sit Up - 1x1:00, max reps