6/17/17

Warm Up

800m Run
20 Lunges
Shoulder Circuit
10 Passthroughs
Push Up Pyramid
10 Air Squats

Met Con

22 Min. AMRAP

20 Overhead Walking Lunge (45/25)
18 Sit Ups
16 Wall Balls (20/14)
14 Push Ups
200m Run

Result: 5+5

The OHWL were the hardest part for me. I was able to get through 4/5 sets without breaking them up. The last set, I had to go 12/8. The only other thing I broke were the push-ups, which I broke from the very beginning. I did 7/7 for the first three sets then 5/5/4 for the last two.

5/11/17

Warm Up
3 Rounds of:

30 Double Under
10 KB Swinga
10 Lunges
10 Jump Touches (10″ target)
Hamstring Stretch

Met Con
“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

Jeremey – 18:47
Charlotte – 24:40

Extra Work
Work on Ring or Bar Muscle up progressions
– Kip Swings
– Butterfly
– Ring Transition

Did 10 min EMOM of 1 MU working on full hip extension.

5/2/17

Warm Up
2 x 10 Reps Of:
Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

1 Rope Climb

Met Con
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 Pull-ups
50 Sit-ups

Jeremey – 18:13 Rx
Charlotte – 27:10 Rx

Extra Work
One mile run

4/22/17

Warm Up
Freeze Tag!

Freeze in place when tagged.
Unfreeze someone by doing one of these options near them:
– 2 Burpee
– 3 Sit Up
– 4 Jump Lunge

Met Con
As Partners Complete:
2000M Row
200 Double Under
150 Sit Up
100 Box Jump
100 KB Swing
100 Plate Push Press (45/25#)

*1 Person working at a time.

Partnered with Kevin. We finished around 23:40ish.

4/21/17

Warm Up
500M Row
Shoulder Circuit
Push Up Pyramid
5 Goblet Stretch
5 Strict Pull Up
7 Burpee Sprint
5 Kipping Pull Up
10 Passthrough

Mobility
– Lat Foam Roll

Met Con
“Angie”

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Jeremey – 18:45 Rx

A good bit off my previous PR. Not sure where I went wrong honestly. Pull-ups were done in roughly 5:40. Push-ups took forever though. Need to work on those more.