Nice easy pace 

10 RDS

5x strict pull up with agonizingly slow decent

100x rope skip

Then:

1min front plank

1min side plank ( ea )

3min front plank

worked a little on Dragon flags then got distracted by my new iPhone

Warm up:

5 RDS

10x wall ball @ 25#

20x situp

10x shoulder dislocate stretch

Work out:

135# Bench Press x 30 non stop reps

( 5 )  1 minute rounds

30 seconds rest between rounds

1 minute rest between exercises

1) Rope skip

2) Curtis P @ 55# ( HSC / L lunge / R lunge / Push press ) With Fat Bar

3) 25" Box jump

Warm up:

6RDS

5x C&P @ 135#

Work out:

5RDS

1min hook grip hang from pull up bar

1min rest

4RDS

25x ball slam @ 25#

20x air squat

10x lunge ( ea. leg )

10x jumping lunge ( ea. leg )

10x squat jump

Warm up:

3 RDS

10x OHS ( bar only )

10x push up

3x pullup

Work out:

10 RDS

30 second battling rope slams

1:30 second rope skip

5x one arm push up ( ea. side )

5RDS

10x close grip chin up

15x KB swing @ 60#

15x diamond push up

Warm up:

4 RDS

5x TGU @ 25# ( ea. )

5x burpees

10x box step @ 35# ( ea. )

Work out:

Helen

3 RDS for time

run 400m

21 KB swing @ 50#

12 pull up

9:00

Warm up:

Barbell Complex 75# / 85## / 95# / 105#

6 Reps ea. of DL / Row/ Power Clean/ Front Squat/ Push Press/ Back Squat/ Push up

Work out:

1) Work up to 1RM DL

2) 3 x 1 DL @ 90% 1 RM

3) 5 RDS

3x Power clean / 3x HSC / 3x mutant maker

3x Sand bag get ups ( 80# ) ea. side

30 meter sled drag @ 90#

4) 3 RDS

20x walking lunge ( 10 ea. ) @ 2x25# plates

20x bench dips

This  a well deserved ass kicker after 6 days off!  Still feel crappy, but put my head down and powered through it.

Warm up:

5 RDS:

10x squat jump

10 push up

5x each arm 65# shoulder press

5x each way PVC Halo

Work out:

50x pull up / 100x rope skip

40x knees to elbows / 100x rope skip

30x windshield wipers / 100x rope skip

20x ankles to bar / 100x rope skip

50x air squat / 100x rope…

been sick since Thursday.... Hopefully hit her hard tomorrow.  Got my Robie Creek pass..... time to add some hills and sprints into the training regimen and try to better last years time.

Warm up:

6 RDS:  5x C&P @ 135#

Work out:

10/9/8/7/6/5/4/3/2/1

Rope Skip x 20 (ie: 200/180/160.....)

Renegade Man Makers @ (2) 25# plates

Finisher:

50x KB swing @ 60#

Warm up: 

5 RDS

10x DL @ 135#

5x One arm C&P @ 50# KB ( ea. arm )

Work out:

1) 30x Mtn. Climber EMOM for 5 min.

2) 13x Pull up EMOM for 5 min.

3) 35# Towel Halo 30 sec. on/ 30 sec. off for 5 min.

4) 40' seated sled pull @ 105# - 2x EMOM for 5 min.

5) 25# Slam Ball throw ( anyhow ) 50m x 5

6) 100 x rope skip x 5

7) 15x Goblet Squat @ 50# KB EMOM for 5 min.

3 minutes rest between…

2/7  Day

2/8

Warm-up:

10 minutes: 20" Box Steps with 45# weight vest

Work out:

5 RDS:

1 minute KB swing @ 50#

10x Cauldron ea. arm @ 35#

15x Ankle to bar

20x Situp

20x Reverse Hyper

worked the  core and obliques pretty good.  looked forward to the swings each round.

Warm-up: 10/9/8/7/6/5/4/3/2/1

60# KB Swing

70# Push-press

Workout:

10x pull up

20x OH Press @ 70#

30x OHS @ 45#

40x Jumping Lunges ( 20 ea. )

1:30 Rope Skip

60x KB Swing @ 50#

70x DL @ 95#

80x Arm Haulers

90x Sit Up

100x Push Up

90x Flutter Kick

80x Mtn. Climber

70x Push-press @ 65#

60x Ball Slam @ 25#

1:30 Rope Skip

40x  KB Snatches @ 50#

30x…

My name is Hugh, I m 35 years old, and I just joined the 21st (  is that right? ) century.  What I mean is  tthis is the first time  I have written a blog or been part of a forum.  I don't even have a smart phone.  I am a lineman for the local utility, so that takes up a good portion of my day. My kids are grown and out of the house ( long story ), so I enjoy spending my spare time torturing myself in my garage gym. I have built a good portion of my equipment and purchased the rest.  I find…

Warm up:  12min KB Complex @ 50#

consists of  one arm swing L to figure 8, one arm swing R to figure 8, L arm clean and press to R arm clean and press to R arm snatch, to L arm snatch.  KB will not be set down to rest.

Workout: 100x Curtis P's ( Fat Bar )

One rep. consists of a Hang Squat Clean to L leg lunge to R leg lunge to Push/press.

20x @ 75#

20x @ 65#

20x @ 55#

20x @ 50#

20x @ 45#

 The HSC's really…

Warm up: 5 rounds

20x KB swing @ 50#

7x jumping lunge (ea. leg)

10x pushup

Workout: 20-15-10-5

80# sandbag get up

pushup

24" box jump (x2) ie: 40-30-20-10

35# plate half moons

The get ups completely gas you for the rest of the movements!