Today
RRL warmup (10 pushups, 10 dips, 10 burpees, 10 pullups, 10 muscleups)
Bear crawl
Crab walk
Ghd 20
Back ext 20
Windshield wiper 10

Jump rope 3 minutes

15 minutes to find 1 rm Bear Complex with definite pause between each movement

Then
10 push press Pounds
10 kettlebell swings @70 pounds
10 box jumps 24 inches
X3 rounds for time

Sprint work

1 mile minn mile Indian Run warm up
5 200′s
7 100′s
9 40′s

Run each and every one of these as fast as you possibly can

Today from Outlaw

BB Gymnastics

5X2 Clean & Jerk @ 80% – rest 60-80 sec.

Strength

15 minutes to establish a 3RM Back Squat.

Conditioning

Tabata:

Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

*Rest 5 minutes.

3 rounds for total reps of:

90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

Sorry, Crazy day today… Here is what we did this morning. Another from Outlaw

RRL warm up
OHS with PVC 30
10x pushups, dips, burpees, pullups
6x muscle ups

Jump Rope for 3 minutes

Core
Ghd situpsx30
Back Extension x 30

Toes 2 Bar 20
Flutter 50
Repeat 2 cycles of T2B/flutter AFAP

BB Gymnastics

1) 12 minutes to establish a 1RM Power Clean & Push Jerk.
2a) 4X3 Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Clean Pulls – heaviest possible, rest 60 sec.

Conditioning

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

For time.

*Rest 5 Minutes

Run 800m
50 Wall Balls 20/14#
30 Pullups

For time.

RRL Warm up

Magic 50
5 rounds for time of:
10 1 arm DB Snatches 50 (5 each arm)
10 1 Arm KB swing (left)s 50 (5 each arm)
10 Burpees
Post total time.

2 mile run

Good Friday Morning!
Today
The Chief
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed (for now use the round reps field) for each of the 5 cycles.

Tom Rowland 495 reps.
Felt good about this because this was a repeat workout. The last time I did this was on a film shoot in Key West on the beach. I did 432. I felt good today so i am not sure if I did well today or not so well before but either way, it is progress. 63 rep improvement! This also shows how important it is to keep record of your workout scores and results. Seeing constant progress is extremely motivating and if you are consistently seeing a loss, something is wrong and you need to change it.