Monday
A1. Box Squats: 4 x 8 *Use brown box and pause on box to relax hips and then engage and explode up, R :45 (Will make sure you do this right if I'm there)  
225lbs was not fun but you did make sure I did them right
A2. GH Sit Ups: 4 x 8, R :45  
Had my abs hurting all week
A3. Bike :45 @  60-70 Rpm's  
I really wish someone would break this thing
A4. Elevated Wtd. Glute Bridge: 4 x 10, R 1:30 (lay db across hips and shoulders on bench)  
Best part of Monday
+
Lower Body Stretch for 10 minutes

Tuesday
A1. Bench: 4 x 2, R :20 (265#) 
Glad it was not 3 rep lol 

A2. One Arm DB Pulls: 4 x 6/arm (75# db), R 1:00  

B1. DB Incline Bench: 3 x 10, R :45  
Done with 55lbs

B2. DB Curls: 3 x 12, R :45  
35lbs
+
7 min AMRAP
1 Unbroken Bar Dip
1 Unbroken Pull Up
2 Unbroken Bar Dip
2 Unbroken Pull Up
**keep increasing by 1 rep each round and reps must be done unbroken so rest as needed in order to achieve that
7 full rounds of this
Wednesday
A1. Box Jumps: 4 x 10 @ 30", R :30  
I got my 245 self up and down Phi said I made it look easy
A2. Barbell Thrusters: 4 x 6 (105#), R :30  
Every one favorite crossfit movement.NOT
A3. Passive Hang from Pull Up Bar: 4 x :30 sec, R 1:30
+
Do Class Metcon
Did it but don't keep up with time
Thursday
6 min on Bike at 57 Rpm's
Rest 1 min
x2  
Why Why Why won't someone just break this thing.
+
3 Rounds:
Row 400m
21 KB Swings, 53#
12 Pull Ups

10:28 I think.

Did class workout Metcon 135 clean and jerks.

Lost count on abs

Monday
A1. BSQ: 5 x 3,3,3,10,10 (295,305,315,245,245), R :45
It's went up on a Monday
A2. GH Medball Torture Twist: 5 x 10/side, R
I tortured the Twist lol
 :45 (no extra weight)
A3. Bike :35 @  60-70 Rpm's  
Could have been long hold up longer is coming Thursday
A4.  Single Leg Glute Bridge w/ Reach Over Opposite Shoulder: 5 x 8/side, R 1:00
Don't think they would win an award but they got done
 (will show you this at the gym)
+
Cool Down Stretch

Tuesday
A1. Bench: 4 x 3, R :20 (250#)
Glad it was only 3 each round
A2. One Arm DB Pulls: 4 x 4/arm(100# db),
PullEd it up on a Tuesday
 R 1:00
B1. DB Incline Bench: 3 x 8,
Done with 55lbs
 R :45 @30X3
B2. Pull Ups: 3 x 8
Got my 245lbs self up and done
 R :45
+
20-15-10-5
Russian KB Swings, 88 or 97#
MB Sit Ups, 10#
Push Ups
 Took 6min45sec to do and cause me to sleep well later that night , also did deaf by burpee box jump overs. For some unknown reason I like deaf by workouts (along as it not on the bike)



Wednesday
Got to gym late did class metcon then did A1,A2,A3 Thrusters were not fun
A1. Unbroken Ring Rows: 4 x 15, R :30
A2. Barbell Thrusters: 4 x 8 (95#), R :30
A3. Passive Hang from Pull Up Bar: 4 x :30 sec, R 1:30
+
10 min AMRAP
Run 400m
10 Toes Thru Rings
50' Walking Lunges
Rest 5 min
10 min AMRAP
Bike 2 min
7 Kipping Pull Ups
10 Clapping Push Ups

Thursday
A. Front Rack Walking Lunges: 50' for a max load in 3 set
 When 1st round  of 95lbs hurt, Round 2 of 125lbs hurt, last round of 145lbs felt great. Not Lol.
+
Bike 4 min each set
Start out at
52 RPM's, rest 60 sec
55 RPM's, rest 60 sec
57 RPM's, rest 60 sec
59 RPM's, rest 60 sec
61 RPM's, rest 60 sec
63 RPM's, rest 60 sec
65 RPM's, rest 60 sec
67 RPM's, rest 60 sec
69 RPM's, rest 60 sec
increse by 2 rpms if you get past this point
**Goal is to maintain the rpms for the 4 min and go for as long as possible

Got to 13 minutes and legs were on fire. But am sure this was the goal.

Monday
A1. BSQ: 5 x 5,5,3,2,1 (You choose the weights but as reps go down weights go up), R :45
265,285,305,325,355 going up on a Monday

A2. GH Medball Torture Twist: 5 x 6/side, R :45 (15#)

Let's get them abs to popping

A3. Bike :25 @  60-70 Rpm's

Getting better at this

A4.  Single Leg Glute Bridge w/ Reach Over Opposite Shoulder: 5 x 8/side, R 1:00 (will show you this at the gym)




Cool Down Stretch

Tuesday
A1. Bench: 4 x 4, R :20 ( 245)

Did it with 240 by mistake but it went up and down

A2. One Arm DB Pulls: 4 x 4/arm(100# db), R 1:00
Was not 75lb but I got it done

B1. DB Incline Bench: 3 x 8, R :45 (75# db again this week)

Glad it was 8 and not 12

B2. Pull Ups: 3 x 7, R :45
+
21-15-9
KB Swings, 53#
Sit Ups
Box Jump Overs, 24"

So happy you pointed out that the box jump were not burpee box jump overs

Wednesday
A1. Ring Rows: 4 x 20, R :30 (let's try this again. Adjust your feet to where unbroken is attainable)
Did not get them done unbroken
A2. DB Thrusters: 4 x 10 (35#/hand), R :30

Like the 15 lbs Thrusters more lol

A3. Banded Russian KB Swings: 4 x 6, R 1:00 (Green Band + 53# KB)
+
10 min AMRAP
Run 200m (don't get hit by mail truck)
10 Burpees
50' Walking Lunges
Got 25 lunges on 2 round

10 min AMRAP
Rest 5 min
Bike 1 min
7 Kipping Pull Ups
10 Push Ups

4 Rounds

Thursday
A. 75 Wall Balls, 20# ; Every time you break or ball hits ground you have to run 200m
+
50 before I had to stop and run 200 than 25

10-20-30-20-10
Anchored Sit Ups (feet under heavy db)
Russian Step Ups (reps per leg), 24" box & 25# db's/hand (step up and knee drive)

Anything with Russian in it means it's going to hurt. Nothing with Russian or deadlifts will be in workout I put together. lol

Monday
A1. BSQ: 4 x 7,5,3,1 (245,265,285,300#), R :45 So much better than deadlifts. As as usual the weight went up the weight went down
A2. GH Medball Torture Twist: 4 x 8/side, R :45 (15#) these have the right name
A3. Bike :45 @  55-60 Rpm's
A4.  Single Leg Glute Bridge w/ Opposite Arm DB Press: 4 x 8/side, R 1:00
+ Done right for must part
Cool Down Stretch

Tuesday
A1. Bench: 4 x 5, R :20 (240#)  
Got 5 each time but the fifth one was a fight each time
A2. One Arm DB Pulls: 4 x 6/arm, R 1:00 75 lbs
B1. DB Incline Bench: 4 x 10, R :45 (hands are sideways w/ thumbs pointing to face) 75 lbs on this don't feel good at all
B2. Pull Ups: 4 x 5, R :45
C1. Reverse Barbell Curls: 3 x 10, R :20 (heavier than 95#)  
I  hope you happy with 100 lbs
C2. Banded Tricep Pulldowns: 3 x 20, R :40
+
Run 200m (as fast as possible)
20 Air Squats
10 V-Ups
x3
After almost getting hit by speeding mail truck on 1st run I called it a day
Wednesday
A1. Ring Rows: 4 x 20, R :30 (try to do unbroken but if a break is needed do so but keep rest short) 
Really could feel burn at 14
A2. DB Seated Shoulder Press: 4 x 6, R 1:00 75lbs if nothing else am have some strong shoulders
A3. Banded KB Swings: 4 x 6, R 1:00 (Blue Band + 53# KB)
+
3-6-9-12-9-6-3
Burpees
Box Jump Overs 24"
Bike for Calories (go hard on this part)  

horrible would be too nice of a way to describe this

Thursday
A. Front Squats: 75 reps in fewer sets than last week (7) w/ 115# (try to keep that front rack better and not let it slip)  

Done in 4 sets 20,25,20,10

B. 100' Walking Lunge + DB Press each step (15#), R 3:00 x 3 **DB on shoulders, lunge out, while knee on ground do a press, then stand up and repeat

Did 100 walking lunge but press over head didn't last long at all
+
"LYNNE"
5 sets of:
Max Reps of Bench Press @ Bodyweight
Max Reps of Pull Ups
NO Rest b/w BP & PU
Rest 3-5 min b/w sets
**record how many reps of each you get  
4,10
4,10
4,10
5 1/2, 10

Tuesday
A1. Bench: 4 x 6, R :20 (230-240#) 235 lbs
A2. One Arm DB Pulls: 4 x 6/arm, R 1:00 75 lbs
B1. DB Incline Bench: 4 x 12, R :45 (hands are sideways w/ thumbs pointing to face) 75 lbs was not fun but 
B2. Scap Pull Ups: 4 x 8, R :45
C1. Reverse Barbell Curls: 3 x 12, R :20 95lbs 
C2. Banded Tricep Pulldowns: 3 x 20, R :40
+
Run 400m
Bike :30 sec ALL OUT
Front Plank 1:00
x2

Monday
A1. BSQ: 4 x 10,10,5,5 (240,240,255,255#), R :45
A2. GH Medball Torture Twist: 4 x 8/side, R :45 (15#)
A3. Bike :45 @  55-60 Rpm's keep it at 65 by mistake lol
A4. Hamstring Curls: 4 x 8, R 1:00
+
Cool Down Stretch

Wednesday
A1. BTN Pull Ups: 4 x 3-5, R :30 5
A2. DB Seated Shoulder Press: 4 x 8, R 1:00 looked at wrong did 165# and failed at 5 then did 145# failed at 4 , 135# failed at 4
A3. Banded KB Swings: 4 x 8, R 1:00
+
21-15-9
DB Thrusters, 25#/hand made it happen 
Ring Pull Ups

Thursday
A. Front Squats: 75 reps in fewest amount of sets possible w/ 135#
Took 7 set bar would start to slip out of hand at 10
B. 3 min of Non-stop Walking Lunges w/15# db/hand
Real burned bad
+
12-9-6-3
KB Swings, 70#
To not cheat and do 30 in a row I would seat it down than pick it back up after each  set