July. 14th

Week 4 / Day 3

Airdyne- 1min @75% / 1min @50% x 20sets
Distance= 11.99 miles     567 cals     avg mph > 22mph

July. 13th

Week 4 / Day 2

A. Front Squat w/ Chains @22x1, 4-2-2-4, rest 4mins
165, 195, 205, 185
B. Above the Knee Hang Squat Snatch, build to a tough single
Got up to 220#'s
C. Above the Knee Hang Squat Snatch, 2 reps @80% highest from B x 3 sets, rest 2mins
@176#'s Completed
D1. DB Thrusters @70/hand, AMRAP x 4 sets, rest 2mins
6 reps, 8 reps, 6 reps, 6 reps
D2. GH Raises @30x0, 8-12 reps x 4 sets, rest 2mins
0(12), 10(12), 15(11), 21(9)
E. KBS- 40kgs, 10 reps per min for 5mins
Completed All UB

July. 12th

Week 4 / Day 1

Swim 25m every 1min x 20 sets
Completed
+
Water Running @90% 30sec On / 30sec Off x 6 sets
Completed
+
Swim 25m every 1min x 20 sets
Completed
+
Swim Underwater 25m x 3 sets, rest as needed- Try in the least amount of breathes
Completed all the sets in one breathe 

July. 9th

Week 3 / Day 6

A. Back Squat @30x1, 4-5 reps x 5 sets, rest 3mins
245(5), 255(5), 265(5), 275(5), 275(4)
B. Power Clean Cluster, 1.1.1- build to a max set
Got up to 255#'s
+
2 Ring MU's per min for 10mins
Completed
+
EMOM for 15mins of:
3 Kipping HSPU
4 CTB Chin-ups
Completed

July. 8th

Week 3 / Day 5

3 sets of:
100' Forward Sled Drag @225#'s
100' Farmer Carry @115#'s/hand
10 Tire Flips @425#'s
100' Farmer Carry @115#'s/hand
100' Backwards Sled Drag @180#'s
*rest is teammates work
1. 2m27s
2. 2m46s
3. 2m44s

July. 7th

Week 3 / Day 4

A. Push Jerk, 3-3-2-2-2, rest 4mins
185, 195, 205, 215, 225
B1. CGBP @20x1, 4-6 reps x 5 sets, rest 2mins- used Multi-Grip Bar
203(6), 213(5), 223(4), 223(4), 218(4)
B2. Pendlay Rows @22x0, 3-5 reps x 5 sets, rest 2mins
205(5), 215(5), 225(5), 225(5), 225(5)
C. Front Rack Step-ups @11x0- 24", 10/leg x 3 sets, rest 1min b/t legs
95, 105, 115

July. 6th

Week 3 / Day 3

10mins @75%:
20 Single Arm Alt. Russian KBS @35#'s
10 GHD Sit-ups
400m Run            Score: 3Rds + 20+10+100m
- rest 5mins
10mins @75%:
20 Cals Airdyne
10 Sandbag Ground to Shoulder @80#'s      Score: 6Rds + 10 cals
- rest 5mins
10mins @75%:
150m Row
10 Thruster @45#'s     Score: 8Rds + 90m

July. 5th

Week 3 / Day 2

A. Front Squat w/ Chains @50x1, 3-3-3-3, rest 4mins
135, 145, 155, 165
B. Squat Snatch Cluster, 1.1.1- build to a max set
Got up to 205#'s
C1. Thrusters, 8-10 reps x 4 sets, rest 10sec
115(10), 125(10), 135(10), 145(10)
C2. GH Raises @30x0, 8-12 reps x 4 sets, rest 3mins
0(12), 10(11), 10(11), 10(8)

July. 4th

Week 3 / Day 1

Prowler Sprints, 6 sets of 20sec @140#'s, rest 3m30s
Completed
+
Prowler Sprints, 4 sets of 30sec @90#'s, rest 3m30s
Completed
+
Prowler Sprints, 2 sets of 40sec @50#'s, rest 3m30s
Completed

July. 1st- Happy Canada Day!!

Week 2 / Day 6

3 x 1.5k Row @75%, rest 3mins b/t sets
(Time / Avg/500m)
1. 5m41.1 / 1m53.7
2. 5m40.6 / 1m53.5
3. 5m41.2 / 1m53.7
+
10 GHD Sit-ups x 10 sets, rest 1min
Completed