[Franz29]

Thursday
One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For any penalty counted, perform a 1000 meter row.

2000m penalty. Rnd 4 - 29, Rnd 5 - 28

[Franz29]

Friday - busy at work so no workout

Saturday
"Pair Drylls"

40 KB Swing
40 Press
40 Pull-Up
40 Knees to Elbow

In partners. While one partner is completing each exercise, the other is running 20 metre shuttles. Switch after completion of each exercise.
For time and total distance

20:46/1120m

[Franz29]

Monday
Squat 3x5 @ 140 (140, 140, F4)

Conditioning
5rft
1 Press @ 90%1TM
1 Strict Pull-Up
1 Press @ 90%1TM
3 Strict Pull-Up
1 Press @ 90%1TM
5 Strict Pull-Up

Used 75 Kg 6:47

[Franz29]

Tuesday
Deadlift 5 RM - 165 (170/F4)

AMRAP 10
2 Deadlift @ 80% 5RM
10 Plyo push-ups (alt. hand on plates)

13 rounds

Got two in the first round and it went downhill from there! Was thinking of taking a rest day but ended up out there anyway. Day off tomorrow thankfully.

[Franz29]

Thursday
The Volkswagen

21, 15, 9 reps of:

Bench Press @ Body Weight (80Kg rounded up)
Pull Ups

14:57
Bench Press got to sets of 1 at the end. Really tough workout at BW. A lot of the time was having to pick the bar off the spotter stands and resume after failing.

[Franz29]

Saturday
UK:SPS SW regional.
Great day at Dragon CrossFit with IronMac fitness. Superb efforts once again from all involved.

Monday
Squat 1, 1, 1, 1, 1
142.5, 147.5, 152.5, 157.5 (F), 157.5 (F)

conditioning
3rft
2 Press @ 80% max
2 Chin-up
2 Press @ 80% max
4 Chin-up
2 Press @ 80% max
6 Chin-up
5:08

66kg BAR

[Franz29]

Tuesday
Spent the hour working on mobility and flexibility. Both are poor

[Franz29]

Good week off. Feeling much better and looking forward to the gym again.

Saturday
basketball three throws. 5x25. 5 Push-ups for every miss.
2/5, 2/5, 3/5, 2/5, 2/5
Terrible. Need to work on these.

Conditioning
with 50 Kg on a 25 metres rope;
Run out to the length fo the rope, hand over hand pull the plates to you.
40 Squats
Run out to the length fo the rope, hand over hand pull the plates to you.
40 Push-Ups
Run out to the length fo the rope, hand over hand pull the plates to you.
40 tuck jumps
Run out to the length fo the rope, hand over hand pull the plates to you.
40 Sit-ups

6:11

Twisted my ankle

Sunday
Played catch in the park and had a play on the slack line - much falling followed.

[Franz29]

Monday
50 squats @ BW for time
80Kg/2:04

[Franz29]

Tuesday: Krav Maga
Thursday
Press 3x5 70/75(4)/75(3)

21-15-9
KB Swing (24Kg)
Pull-Ups

3:53

Working on a test this cycle. 4 weeks of relatively heavy and short metcon, then next cycle repeat the same workouts, increasing the weight but trying for similar times. Another method to measure progress.

[Franz29]

Friday
Deadlift 3x3 160, 170, 175 (180 -F2)

3 RFT
10 BW Bench Press
30 yards shuttle runs

No time - dropped the weight on the stopwatch in the last round and smashed it to pieces. D'oh!

[Franz29]

Saturday
With a 2 minute running clock perform
2 Turkish Get-Up (1L/1R)
Cleans (BW)

repeat to 50 Clean

8 rounds of pain

[Franz29]

Monday
Press 3x5 - 75 (5, 5, 4)
Pull-Ups (DH) 3x10

Conditioning
For 10 minutes of 1 minute on/1 minute off
15 Power Clean @ 60% max

For every round with a missed rep perform 25 push-ups

55KG Cleans
1 round missed = 25

[Franz29]

Wednesday
Deadlift 3x3 @ 160
(still working back up on these)

Conditioning
Jumping Fran
21-15-9
Thrusters (40Kg)
Box Jumps

4:27

Pure evil - worse than a regular Fran.

[Franz29]

Friday
Squat 3x5 @ 145

Conditioning
AMRAP 15
1 Press @ 40Kg
1 Pull-Up
1 Ring Dip
3 Press @ 40Kg
3 Pull-Up
3 Ring Dip

17 Rounds exactly

[Franz29]

Saturday
30 Snatch @ 40 KG for time
6:24

full Squat snatch. Power snatch = no rep.

[Franz29]

Wednesday
Dot Drills
15-12-9
Squat @ 70% max (110)
Toes to Bar

6:31

Gassed!

[Franz29]

Friday
DeadLift 5 RM 167.5
Then

AMRAP 5
3 Deadlift @ 5RM
20 Push-Ups

4 Rounds + 17

[Franz29]

Saturday
"Nicole"
AMRAP 20
Max Push-Ups
Run 400m

+ 10K vest

6 rounds/90 Pull-Ups

[Franz29]

Monday
10-20-30-40-50 Box Jump (28 Inch)
50-40-30-20-10 Sit-Up
15:47