Evening

10 minute AMRAP:
15 40kg snatches
30 burpees

3 rounds + 15 snatches + 10 burpees

*total recovery*


8x 70kg deadlift
5x 80kg deadlift
3x 90kg deadlift
3x 100kg deadlift
1x 110kg deadlift
1x 120kg deadlift
1x 130kg deadlift

take as long as you need to rest in between sets

"Murph"

Morning

1 mile run
100 pull ups
200 push ups
300 squats
1mile run

calisthenics partitioned into 5/10/15
time: 27:39

Anything worth doing in life is worth overdoing.

"Fran"

Afternoon

"Fran"
21-15-9
40kg thrusters
pull ups

Time: 5:25

Need to improve on my thrusters. Pull ups done are strict and not kipping and I plan to keep it that way and reduce my time to sub 3 minutes. Elite times for "Fran" are low 2 minutes but they are done with kipping pull ups so I figured high 2 minutes with strict pulls will be a good target.

Morning

3 rounds of:
14 stories staircase sprint
21 24kg kettlebell swings
12 pull ups

Time: 11:04 (including mandatory rest time taking lift down)

Running (Monostructural) , Gymnastics, Weightlifting. The better you are at these 3 areas, the fitter you are.

Evening

3 rounds of:

48 burpees
24 24kg kettlebell swings
12 pull ups

Time: 11:51

Felt that it is good to squeeze another workout in today since the morning workout is more of a workout to work on my muscle ups. This workout is more for my work capacity. The burpees really is a killer especially after the 1st round and i had to break the burpees up on the 2nd and 3rd set. Had to do the same for the pull ups too. Managed to go unbroken for the swings. Working out at any time, anywhere! #fitforaction

Picture taken from: anand-orangeman.blogspot.com

Morning

20 Minutes AMRAP:

2 Muscle Ups
4 Bar Dips
8 32kg Kettlebell Swings

13 Rounds, 2Muscle ups + 4 bar dips + 3 Swings Completed

14.5

Morning

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

2x20kg dumbbell thrusters
bar facing burpees

Time: 13:59

Muscle up practice -  got 4 in a row