Warmup:
Some PVC stuff
Power snatch + 3 overhead squats at 35 lbs

Workout:
Power snatch + 3 overhead squats @ 85-85-90-95-100

Metcon:
For time:
3 rounds of:
15 knees to elbows
5 muscle ups (I did jumping muscle ups)
10 overhead lunges (25 lbs)
7:54

Warm up:
Something

Workout:
Push press 5-5-5 @ 105 --wrists were limiting factor

Metcon:
For time:
3 rounds of:
12 thrusters (50% bodyweight -- I did 75 lbs)
50 double-unders
rest 2 minutes

Then 3 rounds of:
15 pull-ups
20 box jumps, 20"
rest 30 seconds

24:04 (Had to go outside to puke with 3 box jumps left)

Warmup:
30 second jumprope
15 squats
15 pushups
30 second jumprope
15 burpees

PVC power clean work

High hang power clean/hang power clean/power clean 2-1 @ 35-85

Workout:
High hang power clean/hang power clean/power clean 1-1-1-1-1 @ 95-105-115-120-125
Can't drop the bar in between the 3 different cleans or it's a fail on the rep.
In between each set, do 5 muscle ups (I did jumping muscle ups)

Warm up:
Stuff

Workout:
Back squat 3-3-3 @ 135-155-175

Metcon:
For total reps:
15 on/15 on/30 off x 3 (singles/double-unders)
15 on/15 on/30 off x 3 (kb swings (16kg)/jumping lunges)

30 on/30 on/60 off x 3 (singles/double-unders)
30 on/30 on/60 off x 3 (kb swings (16kg)/jumping lunges)

617 reps. Wooty!

1 hour muscle-up work

Warmup:
50 jumping jacks
leg swings
arm swings
45 second plank
50 jumping jacks

Workout:
For time:

50 double unders per team member (1 person does 50, then the next, till everyone is done)

Then cycle through:
25 box jumps (24")
25 pullups
25 thrusters (65 lbs)
25 wall ball (14 lbs)
25 pullups
25 kb swings (16 kg)


50 double unders per team member (1 person does 50, then the next, till everyone is done)

24:48
+Pukey

Warmup:
jumprope and pushups and some other stuff
Deadlift 5 @ 105 lbs

Workout:
Deadlift: 5-5-7-1 @ 135-165-195-220

Metcon:
5 rounds, max effort, of:
1 min rowing
1 min situps
2 min rest

Warmup:
3 rounds of:
Row 200m
Overhead squats while teammate rows 200m
Situps while teammate rows 200m

Then a series of breaking down the snatch motion with 55lb bar.

Workout:
Hang power snatch + Power snatch (2 exercises per rep)
2-2-2-2-2 at 75-75-80-85-90

Warmup:
Some PVC stuff
Then 3 rounds of:
Situps while teammate does 10 dive bombers
Box jumps (20") while teammate does 10 dive bombers
10 dive bombers
Back squats (35 lbs) while teammate does 10 dive bombers

Back squats - 5 @ 105 lbs

Workout:
Back squats 5-5-5 @ 115-130-145

Then 3 rounds, time cap at 15 minutes of:
30 double unders
30 pullups
30 wall ball

I did 2 rounds plus 30 double unders in 15 minutes. The first half of the first round I used 14 lb wall ball, after that I used the 10 lb.

Warmup:
400m run
Some other stuff

Workout:
For time:
Each team member completes 30 consecutive wall balls (14 lbs), one person working at a time
Then 1 round of:
30 box jump (24")
30 push press (45 lbs)
30 kb swings (16 kg)
300m row
Then each team member completes 30 consecutive deadlifts (135 lbs), one person working at a time

My team was me, Beef, Mo, and Colleen.
21:46 as prescribed. Booyah Grandma.


Then I spent 2 hours at a S.P.E.A.R. Seminar where I learned how to defend myself. Probably the most useful thing I've learned in a really long time.

Warmup:
30 second jumprope
Some PVC stuff
30 second jumprope
10 pushups
35 lb. barbell power cleans and jerks

Workout:
Push jerks 3-3-3 at 105-115-120

Then 5 rounds for time of:
7 muscle ups
21 power cleans (65 lbs)

I subbed in 3 ring dips (band assisted) and 3 pullups for each muscle up (so 21 of each per round). I ripped at the end of the 4th round of pullups, so my 5th round I did jumping fingertip pullups (destroyed my forearms). I also used a hook grip on my power cleans and found that much easier to complete a lot of them in a row.

28:22

Warmup: 800m run
Some other stuff

Tabata L hangs/pushups/planks

Workout (for time):
3 rounds of:
15 power snatch (45 lbs)
20 box jumps (20")
90 seconds rest

right into 3 rounds of:
15 situps
20 double unders
90 seconds rest

14:42

Warmup:
800m run
Lunge-lunge-squat-broad jump ~30m
Jumprope while partner lunge-lunge-squat-broad jumps
~30m walking lunges w/ 15 lb weight overhead
Jumprope while partner walking lunges

A few shoulder presses @ 35 lbs
Shoulder press 5-5 at 55-65

Workout:
Shoulder press 5-5-5 at 75

Then max reps in 4 rounds, 45 seconds on, 15 seconds rest of:
Deck squat jumps to 20" box jump (roll onto back, roll up, box jump, no hands allowed)
Dead hang pullups
Ring dips (no kipping allowed -- but I never kipped to begin with so these are normal ring dips for me)

I got 74 total reps.

Warmup:
800m run
PVC Power Cleans
Power clean 4-4 at 85-105

Workout:
Power clean 3-3-3 at 115
Power clean 1-1-1 at 125-130-135

Metcon:
500m row
30 burpees
30 situps
5:57

I missed a couple days between the last post and now. Oh well. Those workouts are lost for eternity. NBD.

Warmup:
PVC stretching
Berenger squat clean warmup w/ 35 lb. bar
Squat clean 3-2 at 85-95

Workout:
Squat clean 2-2-2-1-2 at 105-115-120-125-125

Then 10 rounds of:
Each minute, on the minute, do 5 push jerk (85 lbs) and 5 pullups
Any incomplete round is 5 burpees at the end

I was fine till the 7th round when I stepped outside and almost puked. So I skipped that round but did the rest of them, plus my 5 burpees.