1000 m row sprints
push ups on rings

5/x5 power clean push press
K: 75
D: 85

Amrap 12 min
D; 7+13
K: 6

12KB swings
4 burpees
Sprint to retainer

Hollow bodys
Jfhc

5 x 3 of power snatch
5 box jumps after each set

Workout
As many rounds in 20 minutes of:
5 power snatches

10 box jumps, 24" box (20" box)
15 sitps

2x
500 M Row
30 sit ups

Strength: Push Press
5-3-1-1-1
Katie: 105
Donna: 75

21-15-9
Thrusters @#45
pullups (jumping)

Donna: 7:56
Katie: 8:54

Check times from last time!

0800
7 station one min per station for two rounds: Man makers (dumbbells 10lb - 20lb), Inch worms, KB swing (20lb - 45lb), Russian Twist med ball (8lb - 15lb), Jump rope (focus on DU), Sand bag shouldered (5kg - 20kg with a jump squat, Agility ladders drill.

Rest

Max TTB reps

Rest

33 Burpees: 1:12

1200

Myself and two Tac Staff Members reviewed Jujitsu tech's and rolled for about 1 hour

1330-1630

Defensive tactics with Class 187
Wrestled with a couple trainees for 3 minuets each.

2030

My place:

12 Min AMRAP

15 box jumps 24"
12 Push Press #95
9 TTB

4 Rounds

I'm toast!!!!

Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters

I lost my watch during this workout, but not a huge deal, as my GHD Bench Press was awful in its first try. I pushed through the three sets of Back Extensions unbroken, and I REALLY pushed myself through each 1/2-mile set, using a pace of 8.0mph on each set.

From here, I'd like to either up my pace by a little bit, or extend the amount of time I'm spending at the 8.0mph speed.

Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

I had to force my way through the 15 reps, but I was able to complete all of the reps. For the 500m Rows, I was able to get all of them done in 1:50, but for whatever reason, I didn't work through the fifth set. I have no idea why I convince myself I'm unable to continue, but the mind is a powerful thing when it comes to talking yourself out of something.

Time to switch that voice off.

Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood

Since I was working out later in the day, I only did 50m of Walking Lunges, and I scaled the Handstand Walk down to a 20s Handstand Hold.

Ironically, the lunges actually left me feeling really good in my quads, as if I was in better tune with them. As for the Kettlebell Swings, I broke them down into smaller groups, despite this being the opportunity to do 50 unbroken reps with 16kg.

"Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

I avoided doing the Forward Rolls, and I also knocked the Wall Climbs down to 3 reps. On one set of Wall Climbs, I worked up to 4 reps, but I really don't think my descent is looking proper yet. The Toes to Bar still have a swing, but they're definitely getting easier. The Box Jumps were on a 24" box, as a 30" bar isn't available - I might have to tack on a 45lb plate at some point.

CLASS 188 PT SESSION (10-11-12)

FORMATION RUN TO RANGE #1

15 REPS OF EACH EXCERSISE 1 ROUND (RIFILE RANGE) 50 YARDS

JUMPING JACKS
RUN
PUSH UP’S
RUN
SQUATS
RUN
FLUTTER KICKS
RUN
BURPEE’S
RUN
BICYCLE CRUNCHES
RUN
SPIT JACKS
RUN
MTN CLIMBERS
RUN
SPRAWLS
RUN
MINI JACKS
RUN
SCISSOR LEGS
RUN
JUMP SQUATS
RUN
EXPLOSIVE PUSH UP’S
RUN
SPIT JACKS
RUN

BEAR CRAWLS
MILITARY CRAWLS
CRAB WALK (FEET IN FRONT)
(MIX IT UP WITH SPRINTS)
SPRINTS X3

HILL RUN (APPROX 1.5 MILES)

MetCon
50 – KB swings (M70/W55)
40 – Box Jumps (M30/W24)
30 – Toes to Bar
20 – Bottom to Full Ring Pushups
10 – Hang Power Clean (M225/W155)
20 – Bottom to Full Ring Pushups
30 – Toes to Bar
40 – Box Jumps
50 – KB swings
For Time
Note: With the ring pushups put your feet on the box. You must perform the bottom half of a PushUp THEN a full PushUp and that counts as one rep!
GymCon
2 Bar Muscle Ups every 30 seconds for 6 minutes.
Note: If you don’t have them you can either perform them on rings or use 12 minutes to work on them as skill.

1st part took 30 minutes

did ring muscle ups and switched it to 2 every minute for 6 minutes
did 12 total