Tired...

Run 2 miles-14:50

Row 2000m-7:45

Run 2 miles-14:52

Row 2000m- 7:48

No rest between, not pushing, just going.

It actually rained hard today

1) 6 rds
6x deadlifts
2x broad jump
Conrad- 185
Ashley- 95,95,105,105,115,115

2) 6 rds
6x back squat
2x squat jump
Conrad- 185
Ashley- 95

3) max reps for  2 minutes
Sit ups-Conrad:78, Ashley: 55
Push ups-Conrad: 64,, Ashley: 25

4) max reps until the grip strength gives out
Strict Pull ups: Conrad- 14
Horizontal ring row: Ashley-9

a few days off

1) 6 rds
run 800m/rest 3:00
Conrad- 3:04,3:04,3:04,3:02,3:00,2:58
Ashley- 3:32,3:30,3:28,3:30,3:32,3:33

2) 5 rds
20x sit ups
20x flutter kicks (2x count)
10x hamstring hell

not motivated

1) 10 rds
mini leg blasters
10x sit ups

2) 5 rds every 30 sec
4x strict pull ups
followed by 5 rds every 30 sec
3x strict pull ups

3) 3 rds 30/30 max push ups
25,15,9
rest 1 minute, max reps for 1 minute
15

Feeling weak

1) 6 rds

4x dead lifts

2x jumping lunges (each side)

Conrad- 185,195,205,215,225,225

Ashley-95,95,105,115,115,115

2) 6 rds

4x push press

2x clapping push ups

Conrad-95,105,115,125,125,125

Ashley-65,65,65,65,65,65

3) 6 rds

4x back squat

2x squat jumps

Conrad-185,195,205,215,215,225

Ashley-95,95,105,105,115,115

A slow Tuesday

1) run- 5.3 miles, recovery pace, 56 minutes I think?

2) 5 rds
20x flutter kicks, Conrad 2x count
10x wtd sit ups, Conrad- 25#, Ash-15#
5x kb half moons, Conrad- 35#, Ash-15#
5x slasher to halo, Conrad- 35#, Ash-15#

Starting the week

16 rds w/25# vest and camelback. Ash-bodyweight.
Run 400m
8x sandbag back squats. Conrad- 40#. Ash-15-20#.
10x sit ups
8x push ups
Rest 30 secs

Didn't want to run

5 rds set # of reps every 60 seconds-6 th minute max reps
Push ups- 17, max 15
Sit ups-22, max 20
Pull ups- 6, max 7

Before the tumbledown show

1) 5 rds
4x dead lifts
2x jumping lunges (each side)
Conrad- 155,185,205,225,235
Ashley-95,105,115,125,135

2) 5 rds
4x push press
2x clapping push ups
Conrad-95,105,115,125,135
Ashley-65,65,65,65,65

3) 5x rds
4x back squat
2x squat jumps
Conrad-155,175,195,215,235
Ashley-95,105,115,125,125

4) 5 rds
5x thrusters-2x 25# kb
5x burpees

not much

1) Run intervals
6x 800m , 3:00 rest
Conrad-3:12, 3:06, 3:02, 3:04, 3:06, 3:08
Ashley-3:38, 3:38, 3:39, 3:44, 3:48, 3:48

2) 10 minute sandbag get ups
Conrad-60#sandbag-66 reps
Ashley-30#sandbag-54 reps

playing on the bike

ride- 45 minutes recovery pace, taking the road bike down stairs and off some sweet jumps!

Should have gone for a hike instead

1) run 5.28 miles
Conrad- 25#/+ camelback 48:35
Ash- unweighted 48:52

2) 10 rds w/ 25# in weight vest
20x flutter kicks (2xcount)
10x hello dollies
20x jumping jacks
5x lunges- each leg

3) 10 rds w/25# in weight vest
2x Curtis P w/ sandbag, Conrad-60#, Ash-25#
10x push ups
20x flutter kicks

4) run 5.28 miles
Conrad- 25#/+ camelback 55:12
Ash- unweighted 55:28

Friday PM!!!

Run- 5.28 miles w/ Ash- 51:09

FRIDAY!!!

In the AM:
1) 8 rds
3x hang squat clean + front squat
95,105,115,125,135,135,145,145

2) 6 rds
5x Romanian deadlift
3x jumping lunges (each leg)
135,155,175,185,195,205

3) 6 rds
8x military press 2x25# db
4x Tarzan pull ups

4) tabata row

Made myself run, but not much.

Run- 2.64 miles w/25+ camelback with empty sandbag shell. 22:40
Run down the stairs to the beach, fill 40# sandbag to capacity.13:04
Run up the stairs w/25+ camelback and newly filled 40# sandbag. 16:44- had to stop twice, there are a lot of stairs.
Get home 2.64 miles w/total 68# on me.  41:06... That sucked

Monday during my lunch break

5 rds- set number of reps every minute. 6th minute max reps
Push ups- 17, max 12
Sit ups-     21, max 23
Pull ups- 6,    max  6

in the morning

1) Row- 10 rds 30/30

2) 3 rds- 1 mile repeats on treadmill
6:48, 6:51, 6:44

Lifting... A little...

1) 5 rds
4x deadlift-135, 155, 175, 195, 215. Ash-95, 105, 115, 125, 135
2x jumping lunges

2) 5 rds
4x push press- 95, 105, 115, 125, 135. Ash- 65, 70, 75, 80, 85
2x clapping push up

3) 5 rds
4x front squat-135, 145, 155, 165, 175. Ash- 75, 80, 85, 90, 95
2x squat jumps