Friday's lunch break

1) Back squats
12x 135#
8x 185
5x 205#
then,
6 rounds
5x  205# every 60 seconds

2)6 rounds
5x bench press 155# every 60 seconds

Wednesday Run

Run- 10 miles
1:13:24

Tuesday. Sleepy and needing a nap.

run 3 miles
21:04

Monday night

1) 10 minutes sandbag get ups 70#
55 reps

2) 6 rounds
10x push ups
5x 1 arm kb clean 35#
10x goblet squat 35#
10x military press 2x 25#
5x reverse lunges

3) 20 minutes
Step ups to 18" box w/45# pack
440 step ups

4) 10-1
65# hang squat snatch
2x 25# kb front squat
25# wtd sit ups

some lifting, last night.

1) 8 rounds
3x deadlift
Ash- 95#
Conrad- 195,205,215,225,235,235,235,235

2) 8 rounds
3x back squat
2x jumping lunges
Ash- 95#
Conrad- 185,195,205,215,225,235,230,230

3) 8 rounds
3x military press
Ash 2x20# db
Conrad 2x44# kb

another hike

5.25 miles w/50#
2:01
1300' elevation gain

Tuesday

5 mile hike w/65#
2000' elevation gain

a new week

5 mile road march w/65#
55:59

Wed morning

1) 50x sand bag get ups
Ash-30#
Conrad-70#

2) 6 rds
5x deadlift, Ash- 95# Conrad- 185#
3x squat jumps
5x y+l
Ash- 95#
Conrad- 185#

3) 6 rds w/ log
5x cleans
5x press
5x overhead squat
20 sec overhead hold
30 sec rest
Ash's log 25ish #
Conrad's log 45ish#

4) ruck march 60 minutes 4+ miles
Ash  w/26#
Conrad w/70#

Tuesday's lunch

1) bench press

3 rds-5x 135#

3 rds-4x 155#

3 rds-8x135#

2) Row 

8 rds 30/30

in the PM

quick lunch break attempt at fitness

1) 6 rds
5x incline press- 115#
5x pull ups

2) Tabata row

3) change and go back to work to unload a truck...

in the AM

Run- 7 miles
50:23

stairs again, because I was feeling lazy-ish. Friday 2/7/14

28 flights of stairs x2 w/60+ lbs
32:10

My shoulders hurt

1) 12 mile ruck @ 62#

2:58:37

Rest 1 hour for Ashley to get home from work,

2) Run 8.25 miles w/ Ashley

1:18:22

more lunch time stairs

Up and down 28 flights of stairs twice,  w/60#
34:06

Some Stairs

1) lunch break stairs
28 flights w/55# pack
18:36

Monday

1) Run- 5.3 miles
38:43 - I had to wait at an intersection for over a minute. That sucked.

the second day of the second month

1) 20 rounds
10x jumping jacks
10x squats
10x push ups
10x lunges
10x bent over row
10x flutter kicks
Ash - 20# pack
Conrad- 50# pack

2) Run- 5.3 miles
59:17
nice and easy, recovery style.

Feb first

1) Sandbag get ups - 10 minutes
Ash- 30# - 53get ups
Conrad- 70# - 52 getups

2) 6 rds
10x deadlifts- Ash 95#, Conrad 135#
10x push press - Ash 2x20#, Conrad 2x 44#kb
400m run w/ sandbag- Ash 30#, Conrad 70#

3) 5 rds
10x sit ups
20x flutter kicks
5x hastring hell
10x leg lifts