Legs

Squat Machine
90x12
180x12
270x12
360x12

Superset
Trap Deadlift Jumps - 3x6.....150
Box Jumps - 3x6.....37 inches

Jump Lunges - 3x8 per leg......30s
Travelling Lunges - 3x8 per leg......30s

Glute Ham Raises - 3x15

Leg Extension - 3x12.....210
Seated Hamstring Curl - 3x12.....95

Legs + Random

Single Leg Hip Thrust - 3x15

Kneeling Suitcase Hold - 3x30 seconds per side with 50 lb kettlebell

5 Rounds for time
Fat Grip KB Farmers Walk - across studio and back with 50s
Box Jumps (10, 9, 8, 7, 6) - 37 inches
30 Double Unders
Time - 14:47

Leg Elevated situp - 3x10

Literally made up the timed portion as I was doing it, fun though!

Legs

Box Squats
138x10
185x10
225x10
225x10
225x10

Superset
Travelling Lunges - 3x8.....50s
Glute Ham Raise - 3x8

Goblet Squat holding bottom position for 15 seconds, then immediately do 15 reps, 3 sets with 50

Superset
Wall sit for 45 seconds (3 sets)
Box Jumps - 3x5.....37 inches

Tough workout, box squats were tough.

Legs and Random

Single Leg Hip Thrust
25x10
35x10
40x10

5 Rounds for time
10 Overhead Squats - 65
Farmers Walk, across studio and back with 240 pounds
Time: 11:35

Single Leg Box Jumps
3 sets of 5, last two sets were on on highest foam box.

Single Arm Overhead Crunch - 3x10.....25

Good workout, the timed portion was tough but fun, overhead squats were on the easy side.  The single leg box jumps were for fun but still tough.

Legs + Random

Hip Thrusts
135x10
225x10
315x10
365x10
415x10

3 Rounds for time
Prowler Push there and back - 270
10 Box Jumps - roughly 37 inches
Time: 11:46

5 Minutes Farmers Walk - 45 pound plates
12 trips across gym

Deadbug - 3x10,...27.5

PR on hip thrusts, timed part was one sweaty workout, fun though.

Conditioning

3 rounds, un timed
200 metre row
10 burpees
20 KB Swings

Box Jumps - 3x10.....37 inches

Prowler Sprints
90
180
270
315

Conditioning

3 rounds, untimed, but 1 minute per station
Box Jumps - 20 inches
Burpees
Leg Raises
Marpo - 6

Prowler Push there, drag back
3 sets with 90 lbs plus my girlfriend

Conditioning

This workout isnt in my program, however, my gf asked me if I wanted to workout and I never turn that down.

100 KB Swings - 50
50 Box Jumps - 37 inches
100 Double Unders

1 minute Row
1 minute travelling lunges
1 minute burpees
1 minute travelling lunges
1 minute marpo
1 minute travelling lunges

Good, sweaty as hell workout!

Legs + random

Day number 4, it will start with a leg exercise, something different than day 2, and end with random stuff, most likely will include some form of weighted carry, jumping, prowler, or some combination there of.

Tabata Hip Thrusts from floor, holding top position during 10 second rest period
59 total reps

Superset
Prowler Drag (set 1 with 180, next 3 sets with 270)
Overhead Carry length of gym - 100 lbs (4 sets)

TRX Side Jumps - 3x8 (per leg)
5 Box Jumps at 37 inches

Deadbug - 3x10

That was kind of fun.  I knew I wanted to do hip thrusts today, but my back was so sore from the deadlifts (in an awesome way) that I decided to a burner I got from online.  Boy did it ever burn, different than the hip thrusts off the bench, but still in the hips and parts of the glutes.  The first superset, dragging the prowler without the waist belt burns the grip more than the legs, which is what I was going for.  The overhead carry was shakey but I'll need to go heavier next time, still not easy.  The next superset was harder, the side jumps on the TRX were really tough, got my legs and lungs going, made them feel heavy for the box jumps.  Fun to have a different challenge.

Conditioning

3 rounds, each for time
10 Box Jumps
10 Burpees
10 Alternate Swings (10 per arm) - 50
2:04, 2:34, 2:52

3 Rounds, each for time
Run 0.10 miles
15 Travelling Lunges per leg
25 Metres on Marpo - level 6
3:10, 3:19, 3:11

Nice sweaty workout.

Conditioning

Ecomill sprints, 4 sets of max effort

3 Rounds for time
10 Burpees
15 KB Swings - 50
10 Box Jumps - 37 inches
Time: 10:08

Farmers Walk - 200 lbs for 3 sets of 3 trips across studio.

Fun workout, farmers walks burned the grip like crazy.

Conditioning

My legs are ridiculously sore from Thursday workout, so I knew this was going to be tough.

Prowler (push there, drag forwards back)
180x1
270x1
270x1
270x1

4 Rounds for time
30 Double Unders
Run 0.10 miles on ecomill
10 Jump Overs - 24 inches
Time: 15:46

That was a tough workout, the prowler part was harder than it normally would be mostly because of my legs.  The timed portion was a lung killer, each exercise was hard, good workout!

Conditioning

Time to get my sweat on.

3 Rounds for time
30 Metres standing Marpo (level 6)
10 Burpees
10 Box Jumps - 37 inches
30 Double Unders
Run 0.10 miles
Time: 19:37

Oddly the double unders, which were never broken minus one trip on round 1, seemed to wind me the most.  My back is still recovering from this annoying stiffness, so it took some time waming up, but it was a good sweaty workout.  Spent the rest of the time on mobility.

Legs

Kept it lighter on the spine today as those few sets with the rack pulls left me quite stiff and sore (not injured, but not the good kind of sore).  Also, I have mostly been doing legs because I have my first tattoo and it takes up enough of my arm that upper body work would be a little uncomfortable.

Leg Press
90x12
90x12
180x12
270x12
360x12
450x12

Reverse Lunge - 3x6......135

Superset
Box Jumps 3x5.....(37 inches plus steps)
Goblet Squats - 3x12......50

Leg Extension - 50 reps at 200

That was actually kind of fun, my back felt better by the end even.  The box jumps were higher than normal, tough but I liked the challenge, made the goblet squats pretty challenging.

Legs

I would like to dedicate this workout to my mom, who passed away peacefully February 2nd, surrounded by her entire family and a pastor.  I love you mom!

LB Back Squats
warmup
135x5
135x5
work sets
185x10
225x10
245x10
265x8

Pause Back Squats - 3x5...225
Box Jumps - 3x5.....37 inches

Leg Extension - 3x12....210

High rep back squats suck, especially or me because I never do them, the last 3 sets of them were all tough.  The pause squats were really hard too, I could already feel my legs seizing up, making the box jumps really tough.  I am typing this workout the following day, so I can say I am really sore.

Conditioning

Random conditioning day

50 Burpees
100 Double Unders
50 Box Jumps - 37 inches
100 KB Swings - 50

Prowler Sprints
180x1
270x1
270x1
270x1

Good workout, very winded.

Conditioning

Random conditioning routine

3 Rounds, each for time
8 Burpees
10 Box Jumps - 37 inches
Farmers walk with 200, across studio and back
Times: 1:49, 1:56, 2:02

3 Rounds, each for time
Run 0.10 miles on ecomill
25 KB Swings - 50
Times: 1:50, 1:36, 1:28

10 Minutes on stairs, 42 floors

The second part got quicker because I ran faster, the swings were all unbroken.

Conditioning

I meant to time this routine, but must have hit the wrong button on my watch, oh well.

As fast possible
30 Burpees
Farmer's Walk, there and back 5 times with 240 pounds
30 Box Jumps - 37 inches
50 Travelling Lunges (50 steps)
50 Kettlebell Swings - 50 lbs
Run 0.25 miles

That was tough, sweaty, and fun.  The farmer's walk was all I was concerned about, the rest I was knew was doable.  They were indeed tough, I always went there and back and took a break, the last two sets I almost had to take an extra break, good workout!

Conditioning

4 Rounds
Farmers Walk with Trap Bar, across studio and back with 240 pounds
Run 0.15 miles

3 Rounds for time
10 Box Jumps - 37 inches
10 Burpees
Time: 6:58

That was fun, in a weird way.  The farmers walks were tough, I increased the weight from last week and it made things close, I always went right into the run but took short rests before the walks.  I meant to time myself but forgot.  The second part was a lung killer, I spent some more time on mobility afterwards.

Conditioning

3 min ecomill run warmup

4 Rounds for time
Farmers walk with trap bar, across studio and back - 200 lbs
10 Burpees
10 Box Jumps - 37 inches
Time: 12:24

10 minutes on stairmaster

I liked the farmers walk, I think it's something I need to work on as it's a big weakness of mine.