Noon

8 rounds of:

600m run
1 minute rest

Slowest 600m is 2:02

Night

5 rounds of:

20 KB Swings @ 32kg
20 burpees

Time: 8:32

Afternoon

150 burpee pull ups

Time: 18:38

Morning

5 rounds of:

10 DF
10 pull ups
10 HSPU

Time: 16:25

2 hrs on the elliptical, lvl 12 resistance

Morning

35 km run

Morning

15 rounds of:

14 storeys stairs climb w a 20kg back pack

Time: 1h40s

Morning

5 rounds of:
7 pull ups
21 burpees

Time: 8:12

5 minutes rest then,

5 rounds of:
30 burpees
30 KB swings @ 32kg

Time: 18:23

Morning

"GI Jane"
100 burpee-pull ups for time

11:59

5 minutes rest then,

5 rounds of:

20 pistols (each leg)
20 burpees

Time: 22:03

2x

5 rounds of:
10 DF
20 kb swings

Time: 10:18, 11:25
*5 minutes rest between sets

Craze Nut Ultra

101km run

Time: 15h06min

Afternoon

21-15-9
Pistols (each leg)
One arm KB snatches (each arm) (18kg)

Time: 12:07

Morning

15 minutes AMRAP:

21-15-9
KB Swings (32kg)
Burpees

3 rounds + 21 swings & burpees completed

Morning

100 burpees
5 pull ups
75 burpees
10 pull ups
50 burpees
15 pull ups
25 burpees
20 pull ups

Time: 20:22

Night

5 rounds of:

30 burpees
30 KB Swings

Time: 14:21

Morning

21-15-9

DF
Pistols (each leg)

Time: 11:50

Evening

10 HSPU
50 KB Swings
8 HSPU
40 KB Swings
6 HSPU
30 KB Swings
4 HSPU
20 KB Swings
2 HSPU
10 KB Swings

Time: 8:20

Morning

10 rounds of:

5 pull ups
10 push ups
15 Squats
20 burpees

Time: 21:04

Afternoon

50-40-30-20-10

KB Swings @ 32kg
Burpees

Time: 13:51

Morning

EMOM for 10 Minutes:

20 burpees

21 pistols
50 burpees
15 pistols
30 burpees
9 pistols
20 burpees

Reps for pistols to be done on each leg*

Time: 12:30

Evening

10 rounds:

20 burpees
20 KB swings @ 24kg

Time: 21:30

Noon

40 minutes AMRAP:

10 pull ups
25 burpees

Completed 14 rounds + 7 Pull ups

Night

10-9-8-7-6-5-4-3-2-1 Dragonflags

with 20 burpees after each set of DF

Time: 18:23

15-12-9
pull ups
HSPU

Morning

20 pull ups
50 push ups
15 pull ups
40 push ups
10 pull ups
30 push ups
5 pull ups
20 push ups
10 push ups

8 x 600m (1 minute rest)

slowest time: 2:07 & 2:05

Morning

50-40-30-20-10

Alt pistol squats
KB swings @ 32kg

Time: 14:15

quite a long rest later,

50 burpees
10 DF
40 burpees
8 DF
30 burpees
6 DF
20 burpees
4 DF
10 burpees
2 DF

Time: 11:33

3 rounds of:

75 Squats
21 pull ups
25 HSPU

Time: 13:25

7 minute rest then,

5 rounds of:

7 pull ups
21 Burpees

Time: 8:15

50km run

Afternoon

90 minutes swim

80 laps (4km) completed

Morning

20 minutes AMRAP:
7 pull ups
14 kb swings 32kg
21 burpees

7 rounds + 7 pull ups + 14 swings + 17 burpees completed

Afternoon

"Murph" (bodyweight)
Time: 32:00

8 minutes rest then,

"Forrest"
Tim: 40:30

8 minutes rest then,

5km run

Morning

50-30-20

Burpees
KB Swings (32kg)

Time: 9:07

Afternoon

21-15-9
DF
Pistols (each leg)

Morning

10 pull ups
20 push ups
9 pull ups
20 push ups
8 pull ups
20 push ups
7 pull ups
20 push ups
6 pull ups
20 push ups
5 pull ups
20 push ups
4 pull ups
20 push ups
3 pull ups
20 push ups
2 pull ups
20 push ups
1 pull up
20 push ups

15 minutes rest then,

10 pull ups
1 HSPU
9 pull ups
2 HSPU
8 pull ups
3 HSPU
.....
1 pull up
10 HSPU

Morning

8 rounds of:

600m run
1 minute rest

*slowest 600m is 2:05

Night

15 minutes AMRAP:

15 burpees
15 KB swings

11 rounds completed

full recovery abt 10 minutes then,

10 minutes AMRAP:
10 burpees
10 KB Swings

9 rounds + 10 burpees completed

*all KB swings @ 32kg

Afternoon

21-18-15-12-9-6-3

2 x 22.5kg dumbbells for thrusters
Burpees

Time: 15:39

Morning

"Cindy"

25 rounds + 5 pull ups + 10 push ups + 12 squats completed