Conditioning

Untimed, but fast as possible
Ecomill Run - 0.30, 0.25, 0.20, 0.15
Jacob's Latter - 30 feet, 25 feet, 20 feet, 15 feet
Kettlebell Swing - 4x20

10 Minutes of boxing

Plank Pulldown - 3x10.....22.5

The JB got easier as I got more used to it, will have to increase the amount of feet on it next time.

Legs + random

Hip Thrusts
135x10
225x10
315x10
365x10

Farmers Walks - across gym and back with 70s for 3 sets

5 Rounds for time
20 KB swings - 50
10 Burpees
Time: 11:40

Overhead crunches - 25 lbs in one arm, 10 per side for 3 sets

Legs + Random

Superset
Pull Throughs (with hold at top) - 50x12, 60x12, 12
KB Swing - 3x15....50

For time
Run 0.50 Miles on ecomill
Bike 2 Miles at resistance 10
Time - 14:14

DB Shoulder Walks - there and back across with 60s

Leg Elevated situp - 3x10

Conditioning

100 calories on ecomill
50 Burpees
50 Alternating Kb Swings (50 per arm) - 50
50 Metres on Marpo - lvl 7
100 Double Unders

Sweaty Workouts, burpees were hardest.

Conditioning

3 rounds, untimed
10 burpees
10 alternating swings - 50 (10 per arm)
150 row
10 high stepups per leg

4 sets of max effort ecomill sprints

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

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!

Conditioning

3 Rounds, untimed
30 double unders
10 burpees
20 KB Swings - 50

Row - 150 metre sprints - 28 seconds, 29 seconds, 30 seconds

Prowler Sprints - 4 sets with either 135, 180, or 225, paired with travelling lunges the distance back

Sweaty workout with my better looking half, prowler part at the end was very tough and lung exhausting.  She did a leg workout then we joined up for the prowler pairing.

Conditioning

3 Rounds for time
Row 250 metres
30 Double Unders
20 KB Swings - 50
Time: 9:15

3 Rounds for time
Run 0.10 miles
10 Burpees
20 metres on Marpo (lvl 7)

Sweaty one today.  The first one was all unbroken minus the last round of double unders when I kept tripping up.  The second one was tough too, the max setting on the marpo meant it was moving slow.

Conditioning

20-18-16-14-12-10-8-6-4-2 reps for time of
Crossfit Kettlebell Swings - 55 lbs
Burpees
Time: 23:46

I did do this workout quicker in the past, but I was better conditioned then and much lighter, so I'll take it.  Tough workout, lungs were limiting factor for pretty much entire routine.  Wasn't used to doing kettlebell swings up over my head.

Conditioning

Power Clean and Push Jerk from blocks (touch and go)
95x10
95x8
95x8

3 Rounds, each for time
Run 0.10 miles
20 KB Swings - 50
10 Burpees
30 Double Unders
150 metre row
Times - 4:34, 4:23, 4:39

Felt nice to do some clean and jerks again, was careful because of my SI joint but 95 is also very light for what I usually do, but enough to feel a bit of the burn.  The timed parts were fun, oddly, kept it fairly consistent.

Legs

High Leg Press
90x10
180x10
270x8
360x6
450x6
540x6
630x3

4 Rounds For time
Prowler Push Across gym - 280
8 Travelling lunges (per leg) - 100
Time: 12:51

KB Swing - 3x15.....50

Seated Hamstring Curl - 3x12.....95

That was a tough timed portion, and going heavy on leg press was kind of fun.

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.

Legs

DB Bulgarians Split Squats
40sx6
50sx6
60sx6
70sx6

Hip Thrusts
135x10
225x10
275x10
295x10

6 Rounds for time
10 High Leg Press - 270
15 KB Swings- 50
Time: 8:45

Leg Extension - 3x12....130

I am quite surprised with how well the hip thrusts have progressed, last time I tried them 265 felt quite heavy, 275 felt even lighter, but I have heard that weight progresses quick with this one.  First time trying bulgarians with db's for weight in a while, was quite tough.  Timed portion was good!

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

For time
100 Double unders
100 KB Swings - 50 lbs
100 Metres on Marpo - level 5
100 Calories on Ecomill
Time - 18:13

10 Minutes on Stairmaster

The kb swings took the longest, the marpo was unbroken but overall it was a fun sweaty workout.

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!

Posterior Chain

Heavy sumo deadlift time

Sumo Deadlifts (resetting)
warmup
135x5
135x5
225x5
work sets
275x3
315x3
365x3
405x4 (pr!!!)

Glute Ham Raises - 3x12

Alternating KB Swing - 3x10 (per arm)....50

I am very pleased with that, literally within the set, after rep 2, I decided I was going to go for 4 reps, I think my form may have faltered a bit but I was happy overall.