21st

A. Push press TnG x 2 + PJ TnG x 2; rest as needed x 5
45x5, 135x2/2, 185x2/2
205x2/2 - https://www.youtube.com/watch?v=60cpo6Qr4Uw
210x2/2 - https://www.youtube.com/watch?v=g1TfCHtzc9s
215x2/2 - https://www.youtube.com/watch?v=qfa0zqthRtg
220x2/2 - https://www.youtube.com/watch?v=es84-6dL50I
225x(1+f)/2 - https://www.youtube.com/watch?v=J3XixGZp-NA

+
4mins 95% effort
10 wall balls 20# 10' target
4 ball slams 40#
3 MU
4r + 16
https://www.youtube.com/watch?v=KkwCO5jstbo

rest 5mins
4mins 95% effort
25 DU
5 burpees
10 air squats
6r + 5
https://www.youtube.com/watch?v=vldwT2Yw5XA

rest 5mins
4mins 95% effort
12 box jump SD 24"
8 HSPU
4r + 5
https://www.youtube.com/watch?v=9MW1MREIMjc

19th 

A. hang power snatch build to a tough TnG triple 10mins
45x5, 95x4, 135x3, 165x3
175x3 - https://www.youtube.com/watch?v=tsFhePC_N3g
185x(2+f) - https://www.youtube.com/watch?v=-NVVKYP-p9o
190x3* - https://www.youtube.com/watch?v=ZKAbsfCdoCE

*not TnG
B. AD 1min 90% aero rest 1min x 5
11cal, 12, 13, 14, 15
+
12min amrap
Row 200m
20 walk lunges
10 PS 115#
5rounds
all PS unbroken
https://www.youtube.com/watch?v=Q7gVFNnwKjo

17th 
AM 
A. SJ from blocks build to 90% max
45x5, 135x5, 185x3, 205x1, 225x1
235x1 - https://www.youtube.com/watch?v=TQB11Knp34w
250x1 - https://www.youtube.com/watch?v=NJuCbxAF2U4

B. PC TnG build to a triple - fast over max effort
135x3, 135x3, 185x3
205x3 - https://www.youtube.com/watch?v=yCBa6R-NorI
215x3 - https://www.youtube.com/watch?v=XVzABIunqRE
225x3 - https://www.youtube.com/watch?v=cMhRznWIEuY

+
10 min amrap:
PC 95# (add 3 reps every round to PC…3,6,9,12..)
30 DU
completed 21 (PC&BP) + 24pc
after this felt sleepy the rest of the day…
https://www.youtube.com/watch?v=2wsgw_auJyE

PM
Row 1min easy
AD 1min easy
Side plank 30/30
Jump rope singles 1min
30mins all easy
cool

12th 
AM
A. SC thruster build to a max in 10mins
45x5, 135x3, 165x2, 185x1
205x1 - https://www.youtube.com/watch?v=-1V_6AO7yRY
215x1 - https://www.youtube.com/watch?v=8MdXR6aBpd0
225x1 - https://www.youtube.com/watch?v=d3c9lSakgH0

 235xf - https://www.youtube.com/watch?v=OtggbAIkOg8

B1. GHR 8-10; rest 30sec
10, 10, 10
B2. double KB front rack walk lunge 1.5pd/hand 20steps; rest 60sec x 3
ub - ub - ub
https://www.youtube.com/watch?v=1TwJ5qFuM3k

C. AD 1min rest 1min 90% aero
assumed it was x3
17cal, 15cal, 16cal
+
CGO 14.4
7min amrap
3 cl and jk 135# can be pc
3 TTB
increase reps by 3 every round
93reps
*having trouves to digging deep and staying in that discomfort zone.
https://www.youtube.com/watch?v=LpG6uQEV-vc

Mar 2013 - 104reps
https://www.youtube.com/watch?v=3CvLg6sSmwY

PM
Row 250m 90% aero
rest walk 60sec x 14
all rows same pace
52.0, 52.3, 52.1, 52.2, 52.4, 52.3, 52.3, 52.3, 52.2, 52.0, 52.3, 52.5, 52.3, 51.3

10th 
"Jackie”
(video)
did not do this.
did training with the group

A. CGBP build to a max
45x5, 135x2, 185x1, 215x1, 225x1, 235x1
240x1 - https://www.youtube.com/watch?v=j0IyoE_4O4o
245x1 (pr) -  https://www.youtube.com/watch?v=RFXM-0l_sK4

250xf - https://www.youtube.com/watch?v=PxxylqWe2IY

B. 50, 40 30, 20, 10
5, 4, 3, 2, 1
AB
RC @ 20ft
24:02
https://www.youtube.com/watch?v=NdueW42bipY

9th 
A. back squat @30X0; 4-5x3; rest 3mins 
45x5, 135x5, 225x3
275x3 - https://www.youtube.com/watch?v=XPntWU6mDek
285x3 - https://www.youtube.com/watch?v=iZ7RKORcJQo
295x3 - https://www.youtube.com/watch?v=BxlBigXaGMo

B. death by MU
9min + 5
https://www.youtube.com/watch?v=8IJcaSmyGak

+
6min amrap
2 PC and S2O 115#
2 burpee box jump 24"
increase both by 2 reps each round
finish round of 10 + 4pc & jerk
https://www.youtube.com/watch?v=0KCFfO2CoVE

7th
A. snatch from high blocks build to a tough single in 10mins
45x5, 75x5, 95x3, 135x2
165x1 - https://www.youtube.com/watch?v=lxogqR2_QKA
175x1 - https://www.youtube.com/watch?v=EL_bO2hI8mQ
185xf - https://www.youtube.com/watch?v=LAztvR0hnag
185x1 - https://www.youtube.com/watch?v=Y-MVj99SXHg

190xf - https://www.youtube.com/watch?v=i8ZaZ_LZqCo

B. emom 4mins - 3 TnG PS 135#
ub
https://www.youtube.com/watch?v=h7-FW98KOxE
C. emom - 4mins - 2 TnG PS 155#
ub
https://www.youtube.com/watch?v=2K8EcLMdLg8

D. every 30sec - 1 PS 175# - 5mins
ub
https://www.youtube.com/watch?v=4MT2aFctH5E

+
5 rounds for time
HS walk redline to redline
10 wall balls 30# 10' target
3 rope climbs 15’
12:00
*30#WB appears to be lighter than the one we have in mtl
https://www.youtube.com/watch?v=qESVrsxXWkM

6th
A.PPx2/PJx2; 3 min rest x 4
45x5/2, 135x4/2, 185x2/2
195x2/2 - https://www.youtube.com/watch?v=nm5mPLhMxO0
205x2/2 - https://www.youtube.com/watch?v=lB6NXEcNHtk
220x2/2 - https://www.youtube.com/watch?v=T1K5b9C0OS4
225x2/2 - https://www.youtube.com/watch?v=WHB3y3aPjZo

B. PCx1/SJx2; 2min rest x 5
135x2, 185x2
225x1/2 - https://www.youtube.com/watch?v=TLtB6yDwV_E
230x1/2 - https://www.youtube.com/watch?v=EAb8dombSPM
235x1/2 - https://www.youtube.com/watch?v=LXZGfY4uwHc
240x1/2 - https://www.youtube.com/watch?v=as5f6MFcDYU
245x1/2 - https://www.youtube.com/watch?v=0m47na6V8gs

+
8min grinder pace
10 box jump over 30”
5 PC 225#
3r + 14
https://www.youtube.com/watch?v=mQwjPDYtERM

5th at OPEX
A.PS Tng 3rm
45x5, 95x3, 135x3, 165x3
185x3 - https://www.youtube.com/watch?v=STkzN-g3vNM
200x(2+f) - https://www.youtube.com/watch?v=l3Bdn0GviWE

200x(1+2f) - https://www.youtube.com/watch?v=KKqYZHsk9XA
200xf - https://www.youtube.com/watch?v=9nKKNAsdr2E

B. amrap 7 min
8 Ps @ 95
8 T2B
8 burpee over bar
5r + 6
https://www.youtube.com/watch?v=py_ZrP7Ssyo

3rd 
AM 
A. Thruster x 1/PP x 1/SJ x 1; rest 3mins x 6 thruster from the ground 
45x5, 135x2
165x1 - https://www.youtube.com/watch?v=z6EGJcUVgck
185x1 - https://www.youtube.com/watch?v=6p4kiOk0n6w
190x1 - https://www.youtube.com/watch?v=HqcQEn865j8
200x1 - https://www.youtube.com/watch?v=MbZbLstgyKk
210x1 - https://www.youtube.com/watch?v=DjdMJi-s8Vo
215x1 - https://www.youtube.com/watch?v=SDHbJNmf_Z4
220x1 - https://www.youtube.com/watch?v=PawrTAZN7E4

B. emom - 14mins 
odd - PC Tng x 5 tough you pick
even - 30 DU + 5 pHSPU 8”
190x5x7
all sets ub
https://www.youtube.com/watch?v=iA9-SfJIEwA
+
15, 12, 9 for time all out
PC 115#
burpees
rest 10mins x 2 
1 - 3:59 - https://www.youtube.com/watch?v=kD2OIBYtbkE
2 - 3:18 - https://www.youtube.com/watch?v=JZKDZS1oxWk
all sets ub
*experimenting on how to lower the bar. straight down vs stop at hip… it all depends on the weight. this is a load i still feel conformable bringing straight down!

PM
Row 400m rest 30sec x 8
all rows must be same pace
rest 3mins after the 4th
1 - 1:30.1
2 - 1:30.0
3 - 1:29.8
4 - 1:29.7
5 - 1:28.9
6 - 1:28.4
7 - 1:28.1
8 - 1:26.5

2nd 
AM
A. back squat @30X0; 3, 2, 1; rest 3mins 
45x5, 134x5, 225x4
285x3 - https://www.youtube.com/watch?v=r2zci4h51aA
295x2 - https://www.youtube.com/watch?v=sTkqEnxOARU
315x1 - https://www.youtube.com/watch?v=34YXi5P_l6w

B. emom - 12mins
odd - 4 bar MU
even - 7 burpee box jump 24” 
all sets ub
https://www.youtube.com/watch?v=eI2QXnAVBpw

+
7min amrap
3 30# wall balls
3 T2B
increase by 3 every round
18r + 11wb
had troubles to stay in the pain zone… i know i can do better… also ate a couple of wall balls so that definitely threw me off…
https://www.youtube.com/watch?v=FkgWPtbje_s

+
AD 30sec 90% aero
easy spin 30sec x 10
77cal

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
90mins
cool

31st 
A. snatch build to a tough single in 12mins
45x5, 75x5, 125x3, 165x2
190x1 - https://www.youtube.com/watch?v=3csZutnVqfY
200x1 - https://www.youtube.com/watch?v=oz-dNK8qHdY
210xf - https://www.youtube.com/watch?v=zaPQx8Gq0Cg
210xf - https://www.youtube.com/watch?v=tML_9DGdSUs

B. death by snatch 135# can be PS
10r + 3 (missed 2 snatch in min 11)
https://www.youtube.com/watch?v=PPTjFRe7rIQ

+
9, 7, 5, for time
MU
thruster 155#
4:08
https://www.youtube.com/watch?v=dRGeF2NCDPs

+
3k row easy pace
cool

30th 
AM
A. paused SJ from blocks 2 sec pause in bottom of dip 1 ever 30sec 75%ish for 12mins
210x1x48
*fucked up the clock so went for 24min instead of 12…
https://www.youtube.com/watch?v=uMdQ1rJJLy8
+
3 sets
5, 4, 3, 2, 1 unbroken
pHSPU 8" defict
PC 225#
rest 4mins
1 - 8:38 - https://www.youtube.com/watch?v=565nWSRC69g
2 - 8:59 - https://www.youtube.com/watch?v=_VbvkjpFoYA
3 - 9:34 - https://www.youtube.com/watch?v=v0XtxpihNpw
*particularly hard with the power cleans… was not able to do them unbroken. by the later rounds was doing squat cleans. all singles

+
150 DU
50 DL 185#
40 box jump 24"
30 CTB chin ups
150 DU
9:25
https://www.youtube.com/watch?v=CkGgOC4OdYQ

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy pace
step up easy pace 1min
HS walk 1min
45mins
cool

29th 
AM
A. SC start at 60% of 1rm add 10# every min until max 
165-255x1 - https://www.youtube.com/watch?v=CTj_y3UQnIA
*hip flexor started to be sensitive so was afraid of trying 265.

+
4 sets tough effort
5 SC TnG 135#
10 AD cals
5 SC TnG 135#
10 AD cals
5 SC TnG 135#
rest 4-6mins 
1 - 3:33 - https://www.youtube.com/watch?v=WTtK3L1y2tw
2 - 3:29 - https://www.youtube.com/watch?v=QBOgUQ1gP8Y
3 - 3:27 - https://www.youtube.com/watch?v=sRdgpH-bEeQ
4 - 3:13 - https://www.youtube.com/watch?v=L0LmP_BzopQ

+
3 rounds not for time
8 GHR
20 wall balls 30# 10' target
5:35
*GHR were awful. WB were coming along on later rounds. was able to string a couple.
https://www.youtube.com/watch?v=_TNHNfSLNAA

PM
Row 275m 97% effort
rest walk 3mins x 12
rest 5mins 4th and 8th
1 - 58.5
2 - 58.6
3 - 57.9
4 - 57.2
5 - 56.7
6 - 56.8
7 - 57.2
8 - 55.4
9 - 54.3
10 - 53.2
11 -52.7
12 - 51.9