Buy In:
General Warmup
Hip Mobility
Shoulder Mobility
Movement Warmups

WOD1 : "Fran"
21-15-9
Thrusters (95#)
Pull ups
Time: 5:20

Rest 15 Minutes

WOD2: for time
Prowler push 75-100m (4 x 45#'s added)
5 Deadlifts (275#)
10 HSPU
15 OHS (95#)
150 DU's
200m Sandbag carry (80#)
Time: 22:39
*** DU's took me forever

Buy In:
400m Jog
General Warmup

WOD: 5 Rounds for Time
7 Power Cleans (135#)
5 Pushups 45# plate on back
200m Run
Time: 10:00

Cash Out:
Overhead Squat Practice (using hanging KB's)
Abmat sit-ups with Medball
Leg Raises

Play Day

Muscle Ups, few sets
HSPU, deficit. Up to 3 plates, head to floor
Lots of Double Under practice

6:30a @ CFFP

6:30am
Buy In:
Dynamic Warmup
Hip Mobility

WOD: (Strength)
Front Squats, ss w/ DB Strict Press
5x3 FS DB 55#
135x3. 155x3. 185x3. 185x3. 195x3

WOD: Metcon
AMRAP 12
10 DB Thrusters (45#)
10 Burpees
30 Double Unders
Rounds: 4 Rounds +6 Thrusters

Deadlift Session

Buy In:
Hip Mobility
Shoulder Mobility
Good Mornings
Shoulder Press (bar)

WOD1: Deadlift (establish 1RM)
Warmup up to 365#
385x1. 405x1(PR). 415xF. 415x1(PR). 425xF

WOD2: 3 RFT
20 KB Swing. (55#)
15 Pullups
10 T2B
Time: 5:46. (1st)

REST DAY!!!

Can't wait for the session tomorrow night.

1st Workout
Buy In:
Row 500m -light
Burgener Warmup
+ w/ bar

WOD: 3 Rounds for Time
350m Row
10 Thrusters (115#)
Time: 14:26

Run class, son rest an hour

WOD2: 3 Rounds for Time
10 Burpees
8 Power Snatches (95#)
6 Rolling Pistols (3 each side)
Time: 7:10

Cash Out:
Some stretching, call it a night

Buy In:
Warmup
Box Jumps
Stretches

Skill:
Power Clean
Work on pull
-technique
Up to 185# x 3

WOD: 3 Rounds for Time
3 Power Clean (135#)
6 K2E
9 Box JumpFs (30')
200m Run
Time: 4:52

Cash Out:
Toes2Bar
3 sets off 10
1 set ocf max hold L sit

Rest 2 hrs
Basketball for hr and half.

Saturday

Play Day

Double Under practice, 30 min
K2E sets between mess ups
Hip and Shoulder mobility

Buy In:
Squat work with medicine ball
Hip stretch

WOD1: Back Squat
Focus work, lighter weight, higher reps
135x12. 155x12. 185x5. 205x2. Drop Set , 135 x 10
REST 5 min

WOD2: 400m Runs
4 Rounds, rest 1 min between Rounds, for total time
Time: 9:20. *** first 400m was 1:20
REST 10 min

WOD3: Row 2k
Time: 7:50

Cash Out:
50 abmat sit-ups
25 v-ups

;jdsafds;kjfdsa;lfjsad;lfjdsaf;dsalk

WED

Buy In:
Burgener Warmup
General warmup
250m row

WOD: AMRAP 15
400m Run
15 DL (225#)
15 WallBalls (20#)
total: 3 rds + 200m

Cash Out:
Plank Holds
1:06 (90#). 1:00 (90#). 1:11 (100#)

Buy In:
Row 250m
Walking Lunges with plate overhead
"Cindy" 3 Rounds

WOD: 3 Rounds
Row - watts, 2x bw, max
2 Rounds
20 ring pushups
20 k2e
80# sand bag run. 100m
Rest between rounds
(2nd round did 15/15, 3rd rd did 10/10 on rpu and k2e)

Buy In:
400m Run
Burgener Warmup
Couch stretch
Hip mobility
Warmup for Front Squat

WOD1: Front Squats
5x3
185x3. 195x3. 205x1 (failed on 2nd)
205x2 (failed on 3rd). 205x3(PR)

Rest 30 Min

WOD2: 21-15-9
SDHP (95#)
HSPU (on 45# plates to abmat)
Time: 7:14
***died on these. Think still taxed Crome Grace on Sunday

Cash Out:
Turkish Getups
*used 55 and 35 KB's

Saturday - HELEN MEETS GRACE

BARBELLS FOR BOOBS EVENT @TUFF

AWESOME DAY!

WOD @CFFP w/ Homsey

Buy In: 

Hollow Rocks

to Superman holds

Clean Progressions

WOD1: Squat Cleans

Warmups

work up to 185# x 4  with few seconds rest between reps. 

WOD2: 6 Rounds for Time

90 Seconds to complete each round, extra time is rest period

3 Thrusters 135#

6 Hand Release Pushups

9 Box Jumps

*Total score is fastest and slowest round time, added together.

My Score was 60 Seconds

Cash Out: 

Hand Stand Pushups

3 Rounds

5 Reps

Then lots of Mobility 

Wed WORKOUT

"Jackie"

Buy In:
Shoulder Mobility
Hip Mobility
Burgener Warmup
Burgener Warmup with 45# x 2
Hip Mobility
Warm up Exercises

WOD: AMPRAP 20 (from Sealfit.com)
135#
9 DL
6 Hang Power Clean
3 PP
Total Rounds : 10 + 9 DL + 6 HPC

Cash Out:
Shoulder Mobility - Lacrosse Ball

PM WORKOUT AT GYMKEN
30 MuscleUps for Time:  7:35
*Ripped terribly at about Rep 20  =(

Handstand Pushups (on PVC bars)
all the way down, 5 sets of 3 *last set of 4

AM WOD
WOD1: Back Squat (Wendler Week 3, 5-3-1)
warmup
180 x 5   205 x 3  245 x 4

PM WOD
"Tabata Something Else"
Row
Pushups
Squats
Abmat Situps
Pullups

2:30p Workout
Buy In:
General Warmup
Hip Mobility
Shoulder Mobility
Jog

WOD: 6 Rounds
Rest 1 Minute between Rounds
3 Thrusters (95#)
6 Box Jumps (24')
9 KB Swings (53#)


PM WORKOUT
Training @ The Barn
1 Hr of Rolling
then off to GymKen for few hours.

Buy In:
General Warmup
Shoulder Mobility

WOD: Shoulder Press (Week 3 of Wendler, 5-3-1)
warmup
Used 165# as max (used 170 prior)
150# = 90%
5 x 115#   3 x 125#   2 x 145#***

WOD2: For Time
21 Ring Dips
Max Pullups
40 Double unders
15 Ring Dips
Max Pullups
30 Double Unders
9 Ring Dips
Max Pullups
20 Double Unders

Today

Active Rest Day
Jiu Jitsu at the Barn - 1 hr
5 x 3 Straight Leg Raises

Monday, 4th of July

@Homseys

Buy In:
Driveway Jog
Good Mornings
Ass Kicks

WOD: Wendler Deadlift Week 3
Used #410 as Max
275 x 5   315 x 3   355 x 6***

WOD2: AMRAP 8
5 Power Cleans (135#)
5 HSPU
Rounds: 6 + 3 PC

AM WO
Buy In:
General Warmup

WOD: for time
400m run
50 kb swings (55#)
40 wall balls (15#)
30 T2B
20 Pullups
10 bw bench (165#)
Time: 17:00

Afternoon Workout
Buy In:
Burgener warmup
Deadlift warmups

WOD: for time
DL-225#
Box Jump-24'
DL 12
BJ 21
DL 9
BJ 15
DL 6
BJ 12
Time: 4:26

CashOut: Stretch

Buy In:
400m Jog
Burgener Warmup
Hip Mobility
Warmup for Squat

WOD1: Strength.   Squat.  Wendler Week 2
warmup   used 270# as max. So 90% of
175 x 3    205 x 3   225 x 4*

Rest 15 Minutes

WOD2: 3 Rounds for Time:  (With Training Mask)
250m Row
10 Wall Balls (20#)
5 Power Cleans (95#)
Time: 7:58

Cash Out:
350m Row x 2 Heats (with Mask)
3 Rounds of Cindy
10 T2B x 3 Sets