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.