Pyramids

1) 1,2,3,2,1 w/ 20# vest
Pull ups
Push ups x3 - 3,6,9,6,3

2) 1,2,3,4,3,2,1 w/ 15# vest
Pull ups
Push ups x3 - 3,6,9,12,9,6,3

3) 1,2,3,4,5,4,3,2,1 no vest
Pull ups
Push ups x3 - 3,6,9,12,15,12,9,6,3

Tuesday night

1) 8 Rounds
3x power cleans
95,115,135,145,145,145,145,145

2) 8 Rounds
4x Military Press
95,95,95,105,105,115,115,115

3) 8 Rounds
5x Hinge Lift
135,165,190,215,215,215,215,215

4) 5 Rounds
2x Box Jumps- 32,34,36,36,36
2x Clapping Push Ups
2x Tarzan Pull Ups

Saturday

1) Ride
21 miles- mostly easy with a few sprints every few minutes

thursday

1) 10 rounds
barbell complex
3x tarzan pull ups
30x step ups
30 seconds rest

2) run
5 miles
39:50

Get back to it.

1) 5 Rounds
30x step ups,  2x 20# dumbbells on 20" box
5x thrusters, 65#
5x toes to bar
15x kb swings, 44#

2) Run
5 miles
39:54
Easy run, considering my legs were fried after the 1st part. Lungs were fine, legs were tired.

3) max push ups in 60 secs
rest two minutes
max 60 sec sit ups
pu: 41, su: 40

felt like crap...(yesterday).

1) 2 rounds
400m run
two minute rest
1:15, 1:14

2)5 rounds
800m run
three minute rest
2:58,2:57,2:58,2:57,2:57

Really worn out... felt heavy through all rounds.

last thurs

1) run w/ash
6 miles
60 minutes

Tuesday and tired...

1) 15 Minute AMRAP w/ ruck
8x OH Squat, Ash 25#, Conrad 45#
30x step ups, Ash 16" Conrad 20"
8x Sit ups
Ash- 15# ruck- 5 rounds + OH Squats
Conrad- 40# ruck- 6 rounds + OH Squats

2) 20 Minute AMRAP
10x Sandbag power clean
4x Tarzan Pull Ups
5x Scotty Bobs
10x Sandbag Squat Jumps
Ash- 30# Sandbag, 15# db
Conrad- 60# Sandbag, 25# kb
6 rounds- Ash was pretty beat. I stayed with her by adding more reps until she was ready to move to the next exercise.

3) 10 Rounds every 2 minutes
5x Hinge Lift- Ash 75#, Conrad 135#
5x Box Jumps- Ash 20" Conrad 30"
5x Clean and Press- Ash 2x15#, Conrad 2x25#
10x Goblet Squats- Ash 15#, Conrad 44#

I was late to work because I wanted to work out... not that late.

1) 1 RM push press
Ash- 90#
Conrad- 150#

2) 6 Rounds
2x Push press
2x clapping push ups
5x shoulder dislocate
Ash- 75#
Conrad-135#

3) 6 Rounds
5x Front Squat
2x jumping lunge
1x box jump
Ash- 95,100,105,110,110,110. 16" box jump
Conrad- 145,145,150,150,155,155. 30" box jump

3) 7 Rounds
8x Push Press
8x Front Squat
30 Sec rest
Ash- 55#
Conrad- 95#

Sunday sucks...

1) 6 rounds
Run 800m  rest 2 minutes
Ash- 3:32, 3:32, 3:38, 3:40, 3:42, 3:42
Conrad- 2:59, 2:54, 2:57, 2:58, 2:57, 2:57
Really windy and legs still a little heavy. Hadn't done this in a while and I could feel it.

Before charity beer drinking

1) 20 Minutes amrap
30x step ups
200m run
Ash- 15# ruck, 16" step
Conrad- 45# ruck, 20" step
8 rounds+step ups

2) 20 Minutes amrap
10x Sandbag get ups- Ash 30# sandbag, Conrad 60# sandbag
8x goblet squats- Ash 25#, Conrad 35#
8x Sandbag clean and press
16x kb swings- Ash 25#, Conrad 35#
6 rounds + get ups

3) 15 rounds every 2 minutes
12x goblet squats- Ash 25#, Conrad 35#
12x dead lifts- Ash 75#, Conrad 115#
12x sit ups

4) Run 2 miles
20ish minutes

doing things yesterday

1) 20 Minute amrap
40x step ups
400m run
Ash- 15# ruck, 16" step
Conrad- 45# ruck, 20" step
6 rounds

2) 20 Minute amrap
4x burpees
8x back squats- Ash 60#, Conrad 95#
8x military press- Ash 2x15#, Conrad 2x 44
8x power cleans- Ash 30#, Conrad 95#
8x slashers- Ash 30#, Conrad 95#
7 rounds

Sleepy Tuesday

1) Run
2 miles- 4 minute rest, run 1 mile
Ash- 2 mile, 17:11, 1 mile 8:16
Conrad- 2 mile, 12:55, 1 mile 6:28

2) 9 Rounds
2x Thrusters
1x Burpee
5x Y+L
Ash, 45,45,50,50,55,55,60,60,60
Conrad, 75,85,95,105,115,125,135,135,135

3) 6 Rounds
4x Weighted pull ups
2x kipping pull ups
Ash- ring row w/12# all sets
Conrad- pull ups- 12,15,18,20,22,20

4) 6 Rounds
5x Thrusters
2x strict pull ups
30 sec rest
Ash- Thruster 45#, ring row
Conrad- Thruster 105#

5) 3 Rounds
10x weighted sit up
30 second side bridge
30 second other side bridge
10x supermans
30 second FLR