Thursday

1) 4 mile run
Easy 35:38

1/13

1) 3x back squat
135,145,155,165,175,185,185,185,185,185
Then,
5x 175
5x 165
15x 135

2) 6 rounds
6x kb bridge press
3x clapping push ups

3) 6 rounds
4x power cleans 115#
4x burpees

1/11

1) 8 rounds 95#
3x squat clean + front squats

2) 6 rounds
5x hinge lift 165#
3x box jump 30"

3) 6 rounds
8x push press 75#
4x horizontal row

1/10

1) 3 mile ruck run
33:30

Saturday 1/9

1)6 rounds 95#
5x hinge lift
5x power clean
5x push press
5x squat clean
5x box jumps 30"

2) 6 rounds
5x front squats
5x burpees
30x step ups 20" box

Thursday

1) 2 mile ruck run 22:38 - 45#

2) 10 mins  emom 75#
3x hinge lift
3x hang squat clean
3x military press
3x back squat

3) 1 mile ruck 14:52

Tuesday

1) 8 rounds
3x front squat
75,85,95,105,115,125,135,135

2) 6 rounds
5x hinge lift 155,165,175,185,185,185
3x box jumps 30" box

3) 6 rounds
8x military press 75#
8x horizontal row

Monday lunch break

1) 30 minutes amrap
5x hinge lift 135#
20x step ups 20"
5x man makers 2x 25#

9 rounds?

Late night Saturday

1) 4 rounds gorilla complex
8x curls
8x high pulls
8x military press
4x tricep extension
8x push ups

2) 15,14,13,12,11,10
Back squats 75#
Weighted sit ups 25#
Kb clean and press 2x 25#
Kb swings 35#
Box jumps 24"
Horizontal row

1/1

1) 3 rounds
5x Turkish get ups 25#
5x push ups
10x sit ups

2) 6 rounds
5x military press
3x pull ups
75,75,75,75,85,95

3) 8 rounds
3x front squats
95,95,105,105,115,115,125,135

4) 6 rounds
4x power cleans 95#
4x burpees

12/31

1) 4 rounds barbell complex 45#
6x deadlift
6x bent over row
6x hang cleans
6x front squat
6x military press
6x back squat
6x push ups

2) 8 rounds
3x military press
75,75,75,85,85,95,105,115

3) 6 rounds
3x squat clean
2x jumping lunges
105,115,125,135,145,155