I’ll start today by saying that I only slept 4 hours the night before after a red eye flight from San Fran. I knew today was going to be rough in the gym and boy was I right!

Warm Up

30 Doubles 20 Singles 10 Doubles (unbroken)
10 Passthrough
9 Reverse Burpee
8 Pull Up
7 Goblet Stretch
5 Wall Walk
4 Ring Muscle Up
5 Dumbbell Thruster

Met Con


DB Thruster (50/35)
Ring Muscle-up

I did 5 ring muscle-ups then scaled to C2B and ring dip. I just felt smoked today and completely out of energy.

Time: 15:15


Warm Up

3 mins Double Under
3 mins Pistol practice
Shoulder Circuit
7 Strict Pull Up
7 KB Swing (Fast)
10 Jump Lunge
7 Kipping Pull Up

Met Con

For time:
50 Wall ball shots, 20/14#
50 Chest to bar pull-ups
50 One-legged squats, alternating
50 Dumbbell snatch (50/35#)

Jeremey: 17:52 Rx
Charlotte: 20:18 (10 C2B, 40 Pull-ups)

This one was going really well until I got to the pistols. I started with 50 WBs unbroken. Then, I did 10 C2B to start then moved to sets of 5 with 3-5 seconds between sets. The pistols really got me. I didn’t warm up enough so I fell down on the first few before finding a groove. Need to work on those more!

On the plus side, I wore my new lifters for the first time (picked up a pair of Adidas AdiPower), and they were awesome. Pistols in lifters are far easier than in my Nanos.


Warm Up
200M Run
250M Row
10 Lunges
5 Strict Pull Up
10 Lunges
10 KB Swing
10 Goblet Squat
7 Kipping Pull Up

– Banded Lat Pull
– Ankle Distraction

Met Con
3 Rounds For Reps Of:

1 Min Back Squat (135/95#)
* 1 Min rest
1 Min Chest 2 Bar Pull Up
* 1 Min rest
1 Min Power Clean (135/95#)
* 1 Min rest

Jeremey – 145 Rx
Char – 116 Rx

The power cleans really got me. I was getting roughly 20-25 reps on the back squat, 15 reps on the chest to bar, and 10 on the power clean each round.


Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65#
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95#

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/125#

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155#

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175#

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185#

*If all reps are completed, time cap extends by 4 minutes.

Jeremey – 43 reps (5:13 split)
Charlotte – 106 reps (s) (10:04 split)


Warm Up

500M Row
Shoulder Circuit
10 Passthrough
5 Strict Pull Up
8 Wall Ball
5 Kipping Pull Up
8 KB Swing
5 Chest 2 Bar Pull Up


– Couch Stretch

Met Con

6 Rounds Of:
9 Wall Ball (30/20#)
10 KB Swing (72/53#)
11 C2B Pull Up

Jeremey: 14:11 RX
Charlotte: 16:11 (Jumping C2B)

Tried to do most of the wall balls unbroken. The darn 30# though just comes off the wall weird. I ended up doing 3/6 sets unbroken and the others in two sets. Did 6/5 for all the sets of chest to bars. Unbroken on the swings.



2 Rounds:

30 Double Unders
5 Pull-ups
10 Diamond Push-ups
16 Lunges


2 min ES:

  • 1st Rib Stretch


30 min AMRAP:

800m Run
10 C2B Pull-ups
10 Pull-ups
10 Ring Dips

Result: 2+15

I went RX’d with the HSPU today meaning I had the Abmat down and a 35# plate on each side (I’ve gone without the plates previously). They really gave me trouble. I got through 4+3+3 on the first set then 3+2+1+1+1+1+1 on the second set and 1’s for what I could get done in the 3rd set. Everything else was cake. I did regular kipping on the C2B’s unbroken each round and did butterfly on the pull-ups. Broke the ring dips up 5+5 each round to not burn out my triceps for the HSPUs. Really need to work on those!



500m Row
10 Goblet Stretch
10 Passthroughs
10 Kips
10 Front Squats (Bar)
10 Press (Bar)
10 Pull Ups
10 Thrusters (Bar)


Partner Front Rack


Everyday Warrior Workout #4 w/ James

20:00 Time Cap

Partner 1 Completes:

Thrusters @ 95#
Pull Ups


Partner 2 Completes:

Thrusters @ 95#
Chest To Bar Pull Ups


As a team complete:

60 Clean and Jerks @ 135#

Result: 20:27 meaning we did 33 of the 60 C&J before time.

I did the second set of Thrusters and C2B pull-ups. I started roughly 8:30-9:00 in and finished my sets around 13:30-14:30 so it took me roughly 5:30 or so.

My main goal was to do the Thrusters unbroken but I fell a bit short. I ended up going 5, 17+3, 6+6. Still when I put the bar down, it was 5-10 seconds and then right back up so not long breaks. I felt really relaxed even during the 17 breathing at the top and bottom. Unbroken Fran coming soon! For the C2B’s, I knew I would break those up. Ended up doing 5, 5+5+5+5, 4+4+2+2.

Once I got off the bar, James hopped right into action with the C&J. We mainly traded off 3 for him then 1 for me because I was a bit gassed. He definitely carried through the C&Js.

Fun time! First time also trying out the Rogue wrist straps which were helpful.


5×2 Back Squat @ 225# for fun