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Monday 5/13/19 Box Squats 12" Box 68% x 5 236#, 78% x3 275#, 88% 2x1 305# GHD Raises 4x8 Reverse Hypers 4x12 21-15-9 For Time: Deadlift 185#, Bar Facing Burpees, Thrusters 95# | 8:12 Tuesday 5/14/19 EMOM 6: Snatch Complex of Snatch Pull, Squat Snatch, Hang Squat Snatch, Squat Snatch | 135# EMOM 6: Snatch Singles | 135-185# Snatch Pulls 5x3 215# 7 MIN AMRAP: 10 power snatches 75#, 8 toes to bar, 36 doubler unders | 5 rounds + 6 reps 2k Row for time | 7:37 Wednesday 5/15/19 For Time: 50 cal bike, 50 pull-ups, 50 wall ball...

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I will say this was a planned DELOAD week coming off that Spartan Beast Race in Montana... so here's what I did do: Monday 5/6/19 32 Min EMOM (every minute on the minute) Min 1: 1 Round of Cindy (5 pull-ups, 10 push-ups, 15 squats) Min 2: 15 calorie bike Min 3: 1 round of DT 12 deadlifts, 9 hang cleans, 6 push jerks 115# Min 4: 15 calorie row Tuesday 5/7/19 10 rounds of :20s work, :40s rest Assault Bike Cals | 121 cals 4 min AMRAP x3 with 4 min rest b/t AMRAPs: 27 cal row, 27 burpees,...

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Monday 4/22/19 Squat 2x5 warm-up, 4x5 50% (deload week) 185# coupled with RNT banded lunges 15 per leg between sets 3 Rounds for time: 30 cal bike, 15 OHS 135#, 10 HSPU Kipping, 5 Clusters 135# | 17:21 4 Rounds Not For Time: x8 GHD Raises, x10 V-Ups with dowel, x10 weighted sit-up 25# Tuesday 4/23/19 3 Rounds for time: 20 GHD Sit-ups, 20 cal ski erg, 100' Handstand Walk | 14:26 3 Rounds Not For Time: 50' Overhead Yoke Walk, Double Kettlebell Snatches 44#'s, Single Arm KB Farmer Walk 70# 100' each 3 Rounds: 1k Row + 800m Run,...

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Monday 3/25/2019 Establish a heavy CLUSTER + THRUSTER | 205# 19.5 33-27-21-15-9 Thrusters 95# and Chest to Bar Pull-ups | 12:08 Superset: Bench Press 135# 3x12 Plus 20" Box Step-ups with 50#'s Dumbbells each hand, 8 reps each leg for 4 sets. Tuesday 3/26/2019 5x3 12" Box Squats with 80# Chains + 225# Three 7 minute AMRAPS with a team of 3: 50 back squats 155#, 50 back squats 185#, AMRAP 225# | 25 reps 50 KB Push press 35#'s, 50 KB Push press 44#'s, AMRAP KB Push Press 53#'s | 62 reps 50 power cleans 155#, AMRAP power cleans...

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Monday 3/18/19 Front Squat Double Plus Back Squat Triple | 7 sets climbing, ended at 275# Box Step-ups 4x5 each leg, 24" box, 40#'s Dumbbells each hand 10 Ring Dips Strict superset 12 Pistols alternating and 20 GHD Hip Back Extensions, 3 rounds. Every 4:00 for 5 rounds: 9 burpee box jumps 24", 15 front squats DB's 50#'s, 21 calorie assault bike | 18:40 Tuesday 3/19/19 2 Rounds of: :30s Handstand Hold against wall, :60s 1 arm KB Overhead hold each arm 53#, :90s dBall Hold (bear hug) 150# 4 sets of 10 reps strict pull-ups plus 1 set of...

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