Fight Gone Bad

1 min each station 3 rounds for reps

Wall ball (12lbs)

SDHP (55lbs)

Box Jumps

Push Press (55lbs)

Row for K

rest

Total Reps 263!

1/2 Cindy

Rounds in 10 minutes

5 pull ups

10 push ups

15 squats

9 rounds + pull+4 push

5k row

5000m row 

24:43.3

This sucked, my butt hurt like no other and my legs left like jello but I did it in under 25 min which was my goal for the first time every trying one of these. 

Followed by ab work

Twist on Code Brown

400m run

25 sdhp

25 box jumps

400m run

20 sdhp

20 box jumps

400m run

15 sdhp

15 box jumps

400m run

10 sdhp

10 box jumps

400m run

5 sdhp

5 box jumps

Time: I don't remember 18 something

Rowed 3000m 14:34.8

Abs

Thursday

500m row

30 mt. climbers

20 0-head lunges (20 lbs)

10 1 arm snatches (each arm 26 lbs)

3 rounds for time

Time: 15:15

Followed by 3X8 front squat

55x8

77x8

87x8

Heavy Deadlifts

163x5

168x5

173x5

178x5

178x5

Worked on Deadlifts this AM 

3000m of rowing

5 min of doubleunders 232 total.

Tuesday SUCK!!

3 rounds for time

400m run

20 med ball squat cleans (15 lbs)

12 ast ring dips (1 band)

20 box jumps

time: 20:12 

This work out sucked and I want to use the F-word to describe how I felt about doing dips. I hate ring dips. They are the spawn of SATAN!

Monday Monday

25 pull ups (pu)

50 doubleunders (du)

10 thrusters (77 lbs)

20 pu

40 du

8 thrusters

15 up

30 du

6 thrusters

10 pu

20 du

4 thrusters

5 pu

10 du

2 thrusters

time: 14:51

I love, love, loved this workout. Totally ripped on both hands but it was absolutely worth every second! 

Saturday

7 rounds for time of

5 82 lb push press

7 pull ups

9 box jumps

time: 9:54 I think but I am not sure. I am going to have to have Santos double check it for me. But I have to say that I LOVED this workout and totally want to do it again!

O-head squats and burpees

7 o-head squats (65Lbs)

7 burpees

7 rounds

time: 10:05

Started out strong and then the burpees killed me. 

Goal for next week is to work on burpees at least 2 times after the workouts next week.

Thursday

10-1 wallball/d-ball

Last time 3:44

Time yesterday was 3:26?? I believe

Followed by snatch skill work. 

I am really enjoying learning the snatch and clean and jerk. I am getting much better at both of these movements and as confidence in the movement goes up so does my ability to feel comfortable with heavier weight. 

SUCK SUCK SUCK

500m row

9 broad jumps (6 ft.)

9 power cleans (87 lbs)

15 broad jumps

15 cleans

21 broad jumps

21 cleans

500m row

time: 16:05

I would like everyone to know that today you can now buy Lulu lemon online at Lululemon.com

I AM SOOOO HAPPY

4 rounds for time

20 lateral walking kb swings (1pood)

12 jumping alternating lunges 

200m med ball toss (12 lb ball)

4 rounds

time: 13:05