Warm Up – 3 Rounds for Time

• 10 Pullups
• 20 Pushups
• 30 Situps
• 40 Squats

Time was 4:41

Routine of the Day – 7 Rounds for Time (25 minute Time Limit)

• 10 Handstand Pushups
• 15 Pullups
• 20 Kettlebell Swings (1 pood)
• 25 Pushups (on Pushup Bar)
• 30 Sumo Squats (w/ 16kg)

Final time was 23:40.

Warm Up - 3 Rounds for Time

• 10 – Ring Pullups
• 20 – Situps
• 30 – Pushups
• 40 – Squats

Time – 4:43

Routine #1 – 21-15-9 for time of

• Forearm Curls to Push Press @60lbs
• Squat Thruats

Time – 3:08

Routine #2 - For Time complete the following

21-18-15-12-9-6 of:

• Pullups
• Toes-to-Bar
• Pushups (on pushup handles)

At the end of each round do 100ft (approx 30 steps) of walking lunges

So literally > 21 Pullups, 21 Toes-to-Bar, 21 Pushups, 100ft Lunges, 18 Pullups, 18 Toes-to-Bar, 18 Pushups, 100ft Lunges, 15 Pullups, 15 Toes-to-Bar, 15 Pushups, 100ft Lunges… Etc, etc, etc.

Time – 17:00

It’s just too nice not to run several times a week.

Routine of the Day - Run, 3.5KM with 14lbs training vest.

Final time was 23:30.

How soldiers do this in Kevlar for 10km is beyond me. Oh god my knees.

Warm Up - 3 Rounds for time

• 10 Ring Pullups
• 30 Pushups
• 30 Situps
• 30 Squats

Time was 4:54

Routine #1 – Complete for time 21-15-9 of

• Handstand Pushups
• Knees-to-Elbows

Time was 4:43

Routine #2 – Complete for time

• 120 Mountain Climbers
• 63 Kettlebell Swings (1 pood)
• 36 Pullups
• 80 Mountain Climbers
• 42 Kettlebell Swings (1 pood)
• 24 Pullups
• 40 Mountain Climbers
• 21 Kettlebell Swings (1 pood)
• 12 Pullups

Final time was 17:12. This is a modify Crossfit routine, swapping running with mountain climbers.

Sunday killed Monday’s performance.

Sunday - For max reps, do 4 rounds of body weight bench press and pullups

• Round 1 – 8 and 12
• Round 2 – 8 and 11
• Round 3 – 6 and 11
• Round 4 – 5 and 9

Followed by another hour of free weightlifting at the gym (its been a while since my last visit) left me struggling during the Monday routine.

Monday - Tabata Intervals, with 14lbs training vest

Total reps – 810.

I have done better than this but I am going to chalk up this mornings poor performance to only have about 12 hours of rest between each days exercise. Had it not been pouring rain this morning I probably would have run instead.