062921

2 Rounds Ankle Crush (oof)
Runner's Stretch 
Squat Stretch 
Arm Circles 

Kneeling Chest Stretch 

Superset A:

Roll Around the Worlds x6x4

6 Right = a set (super dizzy 

Frog Stand   x3  x4count x4

Clean + Jerk
115x4, 155x3x4 (1+2 or 2+1)

Superset B:
Trap Bar Deadlift  235x6, 335x6x2, 285x4

Palmless Plank x 00:24x3

Standing Rope Pull x6x4

Standing Quad Stretch x2x2

062931

Warm Ups
Ankle Crush
Runner's Stretch

Superset A:
Dips x6x4
Asymmetrical Calf Raise x10x4
Seated Staddle V-Ups x6x4

Muscle Snatches 45x6x2
Power Shrugs 135x6, 2o5x6, 225x6x2, 205x6
Snatch + BKn Snatch 115x3x3

Superset B:
Dude Squats x12x3
Hanging Pinch x12x3

Quad Stretch

042821

Mid morning;
2 Rounds 
Ankle Crush 
Runner's Stretch 
5 Breaths 
15 Curl Ups
2 Rounds 
Seated Straddle 
Neck Bridge (no hands)
Heels OH 
2 Rounds 
5 Simple Rotation 
Headstand 

1 Round
10 Tumble Over Rt (forward and back)
10 Tumble Over Left (4&bk)
10 Forwsrd Roll (clunky but good strong head Tuck)
-then-
Handstands on Yoga Blocks :24x3x2 (few with no wall) PR
Eccentric HSPU :05x3x3
Chin Ups 

Sled Push 
PWR Clean + Clean + Fr Sq 
115x2+2x2, 135x2+2x2
Clean Pull + Clean 165x1+1x3

062421

Warm Ups
RVS Deadmill 10:00
Run 1/4 Mile at 2% & 5.6mph

Split Jerks 115x2x4
Front Squat 155x2x3
DB Curl 30x6x4
DB DL (TOG) 60x6x3

062821

Warm Ups

Ankle Crush
Runner's Stretch
Toeing Arm Circles

Superset A:
Handstands :20 x 4 x3
Box Step Overs 24"x6 total, 25"x6 total x3 (looking for rhythm)
Superset B:
Handstands to Cartwheel (wall)
x5(es)x4
BOSU Squat Up x4, USD x4x2, Up x 4
Superset 3
Forward +Backward Roll x6x4 (es)
TRX Abducted Row x6x4

Incline DB BP 55x6, 65x6x3, 55x6
Heels Over Head :24x2x2
Seated V-Ups x12x2

Quad Stretch

062521

2 Rounds Ankle Crush
Runner's Stretch
Squat Stretch

15 Rotation
:24 Neck Bridge
Seated Straddle Stretch
:24 RVS Neck Bridge

Snatch BBx5x2, 115x2x4
Chin Up Hold :18x2
Dude Squat x6x2, x12
Incline BB BP 135x6x2
Standing Quad Stretch
Squa5 Stretch

062321

2 Rounds Ankle Crush (oof)
Runner's Stretch 
Squat Stretch 
Arm Circles 

Palmless Plank x:24

CROW x"3 count"x3

Palmless Plank x:24
Kneeling Chest Stretch 

Clean + Jerk
95x4, 135x1+2x3
Trap Bar DL 225x6x3 (barefoot)

One Arm Standing Low Rope Row

90x6, 110x6x2 

Dips x6x3

Standing Quad Stretch x2x2

062221

Warm Ups 
2 Rounds 
Ankle Crush 
Runner's Stretch 
Squat Stretch 
Heels Over Head 
15 6" Stepdowns 

10 Seated Leg Raise 

Rack Power Shrugs (hook grip)
135x3, 185x6x2

Hang Pwr Sn 95x4, 115x3x2
Squat 115x5, 155x5, 205x6x2 
Incline DB  BP 55x6x4 
Row 500m (04:00 rest) x2

Afterparty:
Handstands x2

Standing Quad Stretch 

Handstands + Cart-out x1 (es)

Standing Quad Stretch 
Hand and Finger Stretch
04:00 be still

061821

Warm Ups 
Ankle Crush 
Runner's Stretch 
Arm Circles 

Seated Straddle Stretch 

Incline BB BP 115x10, 125x10x2 (death), 115x10

Sled Push 225x50', 275x50' 325x50'x2

Chin Up Hold x00:20x4
Snatch DL 165x3x3

Heels Over Head (Straddle)!
4 sets able to grab toes + touch floor
Butterfly Stretch x4
Standing Quad Stretch x2
Walk to 22nd and 9th and back

061721



Ankle Crush 
Runner's Stretch 
Arm Circles 

Handstands x00:36 

Rolls Rt 18

KOT Elevated Lunge 10"x10 es 

Rolls Left 18

KOT Elevated Lunge 10"x10 es

Superset :

Headstands Near Wall + Straddle Pike 

x4x3
Bosu Squat  x4x3 

Superset :

Wall Walk x2x2

Breaking  Multi-Plane PU x4x2

Push Ups x4x2

One Foot Tags 6Lb MBx6x2

Superset:

RVS Neck Bridge :12(no hands)x2

Seated Straddle Stretch :24x2 

Neck Bridge :12(no hands)x2

Staddle ARound World (SAW) x4x2 (for quality)

Horizontal Pull Ups (ROM!☺) x8x4

Quad Street 

Pigeon Stretch 

Sit still 04:00

52 min total 

061521

Warm Ups
Step Downs x15x2
Runner's Stretch
Asymmetrical Calf Raise x10x3
10 Hanging Pike Ups
10 Seated Staddle V-Ups
Muscle Snatches 45x6x2

BKn Power Snatch 95x3x2, 115x3x3
Power Shrugs 135x6, 205x8x3
Superset A:
Dips x8x3
Dude Squats x12x3
Seatef 2-H Rope Pull x6x4 (es)
Quad Stretch

061621

2 Rounds Ankle Crush (oof)
Runner's Stretch 
Squat Stretch 
Arm Circles 

Palmless Plank x 00:24x2

Frog Stand   x3  x4count x3

Kneeling Chest Stretch 

Clean + Jerk
115x4, 155x3x4 (1+2 or 2+1)
Zercher BB Pick Up 135x6, 185x3x3 

DB TOG Suitcase DL 60x6x3

Row 1000m x2 (rest 04:25)

1. 03:59:9 / 17 strokes 

2. 03:56:3/ 17 strokes

Afterparty:

2 Rounds 

VHold :30

Rotation 15

Standing Quad Stretch x2x2

061421

Warm Ups

Ankle Crush
Runner's Stretch
Toeing Arm Circles
Superset A:
Handstands :20 x 4
Box Step Overs 10"x10, 25"x10, 30"x10 (looking for rhythm)
Superset B:
Handstands to Cartwheel (wall)
x2x3
Heels Over Head :24x3
Superset 3
Forward +Backward Roll x6 (es)
Straddled Around the Worlds x12 (os)
Switch Holds x6x3(es :04 counts)

Lat Pull Down 120x6, 130x6, 140x6x3
Incline BB BP 115x10, 135x8, 145x6x3

061321

2 Rounds
Ankle Crush
Runner's Stretch
3 Rounds
Bar Front Rack
10 Asymmetrical Calf Raise

Rack Jerk 115x3x2, 155x3, 185x3
Front Squat 135x5, 155x4, 185x4x3
Alternating DB Snatch (GTO)
45x6x2 (es)
Rack DL (Home 6-pin) 135x6, 205x6, 255x4, 285x4, 205x6x2
Incline Neutral DB BP 40x15x2
DB Incline Curl 35x8x2
Quad Stretch
Elevated KOT Lunge

061121

Warm Ups
Ankle Crush
Runner's Stretch
Seated Chest Stretch
Arm Circles

Banana
Almond Flat White

Protracted BB Warm Ups
and conversation ahead of...

Snatch 95Lbs x3x2, 115x2, 125x2, 135x1, 145x1x3 (fun)
Chin Up Hold x20 count, x30 count, x40 count? (Break through?)
Sled Push 195x50', 235x50'x3
Dips x5x3
Heels Over Head (Straddle)!
4 sets able to grab toes...ADULT PR!
Samson Stretch
Standing Quad Stretch
Sit still 04:00

Elapsed workout time 90-100Min?
(Fun but dragging a bit and lil sore from training...)

061021

Ankle Crush 
Runner's Stretch 
Arm Circles 

Superset :

KOT Elevated Lunge 10"x6x3

Handstands :20x3

Superset :

Headstands Near Wall Straddle Pike 

x3x3
Bosu Squat  x3x3 

Superset:

Rotation x16x2

RVS Neck Bridge :12(no hands)x2

Seated Straddle Stretch :24x2 

Horizontal Pull Ups (ROM!☺) x6x3

Row 11Cal x 4-5

Rest = Remainder of 00:35+ 01:00

1. :27

2. :22

3. :21

4. :25

5. :35- aborted 
1000m cool down row

04:47/ 15 strokes
Quad Stretch 

060821

Warm Ups
Step Downs x15x2
Runner's Stretch
Asymmetrical Calf Raise x8x2
Muscle Snatches 45x6x2

BKn Squat Snatch 95x3, 115x3x3
Squat 155x6, 185x6x3
Power Shrugs 135x6, 205x6x3
Incline DB BP 55x6, 65x6x3
Seatef 2-H Rope Pull x6x4 (es)
Quad Stretch

060921

2 Rounds Ankle Crush (oof)
Runner's Stretch 
Squat Stretch 
Arm Circles 

Palmless Plank x:24

RollOver Rt x10

RollOver L x10

CROW (head down / biped balance brief) x:20x2

Palmless Plank x:24
Kneeling Chest Stretch 

Clean + Jerk
135x2+2x2, 155x2, 185x2, 205x2 (slow to go under), 185x2
Trap Bar DL 135x6, 225x6, 315x6 

Russian Leg Curl x6x4 

(with fan🔥🔥🔥🔥🔥🔥)
Standing Quad Stretch x2x2

Sit Still and Breath 04:00

060721

Warm Ups
Handstands :20 x 4
Ankle Crush
Runner's Stretch
Arm Circles

Handstands to Cartwheel (wall)
x3x4
Box Step Overs 35"x6x4
Headstands :15-20x4 (fell once)
Straddled Around the Worlds x6 (es)
Forward +Backward Roll x6 (es)
Heels Over Head :24x3
Neck Bridge :24x3
Dips x6x3

060521

Warm Ups
2 Rounds
Ankle Crush
Runner's Stretch
Squat Stretch
15 Toeing Arm Circles

RVS Deadmill 6% x 05:00
Jog Half Mile 2% x 5.2-5.6mph

12 Min EMOM
Odd 3 155Lb Front Squat
Even 3 155Lb Split Jerks
(in socks from here)
DB Snatch GTOH 35x3, 45x3x3
Rack Deadlift (9th Pin/ hook grip)
135x5, 185x3, 235x3, 285x3x3
Zercher BB Pick Up (9th Pin)135x3x3

DB Curl 40x6x3
Quad Stretches

060421

Ankle Crush
Runner's Stretch
Seated Chest Stretch
Seated Straddle Stretch
Heels Over Head
Neck Bridge :36 (no hands)
Finger Stretch
Palmless Plank :36
Superset :
Headstands Near Wall 4 Sets (Flow)
Straddle Roll Around x6x4

Jumps 25" x3x3
Sled 230x15mx4
Chin Up Hold x :24x3
Russian Leg Curl x3x3
Quad Stretch
Seated Straddle Stretch
Samson
Sit still 04:00

060321

(Evening)
Ice latte at home
Ankle Crush (oof)
Runner's Stretch
Squat Stretch
Arm Circles

DB BKn Clean + Press
25x12, 35x3+3, 45x3+3 (strict OHP), 50x3+3 (Push P.), 55x3+3x3
DB Suitcase DL 75x3x3
360 Wobbleboard Squat x3x3
Stab x :08x3
Row 200m
1000m 04:16
2000m 08:40
16 strokes/min
Tib Raises x20x2
Standing Quad Stretch

060221

Warm Ups
2 Rounds
Ankle Crush
Runner's Stretch
Squat Stretch
Heels Over Head
Seated Straddle Stretch
15 Roll Over Rt (forward and back 30 total)
15 Roll Over Left

Hang Pwr Sn 95x4, 115x3x3
Squat 115x5, 155x5, 205x3, 255x3
Rack Power Shrugs (hook grip)
135x3, 205x3x3
Incline BB BP 115x5, 145x3, 165x3x3
Rope Low Row 100x3 (es), 130x3x2!, 80x10 (right), 80x10 (Left)

Afterparty:
Seated V Up :05x3x4
Samson Stretch
Hand and Finger Stretch
Pigeon Stretch
04:00 be still