26 January - 1 February

Sunday:
[1]  Birthday Burpees x 3:  84 Burpees completed
[2]  10 mins find today's 2RM Hang Snatch:
Weight:  95, 115, 135, 145, 155, 165
[3]  4 rounds for time
7 Muscle Ups
50 Double Unders
10 Power Snatches @ 105lbs 85lbs  (I forgot the bar only weights 25lbs.)
10 OH Walking Lunges (total)
Time:  17:18

Monday:
AM:
[1]  SQ PT:  18 Sprints (1:2 w:r) (this is 6 laps, each lap is 266m.  Each spring is 266/3 uneven distance)
[2]  Run 1 Mile:  5:50mins
[3]  20 Rep Squat
Weight:  225lbs
[4]  1xUB Muscle Up
Score:  7 muscle ups. (testing out a new setup at the AFB Gym.)
PM:
[1]  11 Min AMRAP
3 Power Snatches @ 135lbs
3 Burpee C2B Pullups
6 Power Snatches
6 Burpee C2B Pullups
9 Power Snatches @ 135lbs
9 Burpee C2B Pullups
etc...
Score: 4+6rx
----10 min Rest----
[3]  Rope Climbs x 8, alternating with partner.
Time:  5:04
----1 min rest----
[2]  For Time:
3 Power Cleans @ 185lbs
3 GHD Situps
6 Power Cleans
6 GHD Situps
9 Power Cleans
9 GHD Situps
Time: 4:48rx

Tuesday:
[1]  Clean + 3 Front Squats:
Weight:  135, 155, 185, 185, 205, 205, 225, 235
[2]  For Time:
15-12-9-6-3
Front Squats @ 155lbs
Strict HSPU  w/ 45lb plates (4" deficit)
*Perform 25 ABMAT Situps between each round.
Time:  ~13:15

Wednesday:
[1]  Rest / Recovery Day

Thursday:
[1]  OHS 3-3-3-3-3
Weight:  135, 155, 165, 185, 205
[2]  CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats (120/90lbs)
10 Muscle-Ups
Score:  1 round +5 burpees (60 Burpees @ 5mins, 30 OHS *horrible) 


Friday:
Coaching

Saturday:
[1]  6 Min EMOM (3 Rounds) *work up to 10 mins/5 rounds
1st Min:  15 UB Wallballs + 3 Muscle Ups
2nd Mn:  30 UB Double Unders + 3 Muscle Ups
[2]  Snatch to max:
Weight:  135, 155, 165, 175, 185, 195(fail).
[3]  30 Snatches (squat) @ 165lbs (not for time, but constantly be moving)
Time:  was about 20 mins. Was aiming more for perfect reps and 1 rep every 30-45 seconds
[4]  30 Bar Muscle Ups for time:
Time:  4:46 !!!

19 - 25 January

Sunday: 
[1]  For Time:
*Alternating between.
Reps of 1-2-3-4-5-4-3-2-1
Deadlift 315lbs UB
Reps of 2-4-6-8-10-8-6-4-2
Ring Dips (do as many as possible strict)
Time:  8:15rx

Monday:
[1]  Strength/Squats
10 rounds; 1 round every 90 seconds
1 Front Squat + 2 Back Squats @ 275lbs
*After front squat, immediately rerack/rack to back and perform x2 backsquats.
[2]  Tried to do snatches after... my body was just to much and motivating to proceed was lacking.

Tuesday:
[1]  5 Rounds for time:
3 Power Snatches @ 155lbs
6 Boxjumps @ 24"
25m Farmers Carry @ (per hand) 54lbs w/ Grandfather Clock Grips
Time:  9:37rx (Went at smooth controlled pace.  Worked more on perfect technique.  Missed 1 Snatch.)
[2]  Soccer:
Score:  Lost.  4-3

Wednesday:
[WU]  Deadlift:  1x315
[1]  6 Rounds:
1 Clean + 1 FS  @155lbs
1 Hang Clean + 3 FS   @155lbs
12 Burpees
10 K2E
Time:  12:39rx

Thursday:
[1]  15 Min AMRAP
Row 250 (750 for first round)
20 Situps
15 KB Swings @ 70lbs
10 Strict Ring Dips
Score:  3+272rx
---15 min rest, or so---
[2]  CrossFit.com Workout
AMRAP 20 Mins
21 Bench Press @ 135lbs
21 L Pullups
Score:  2+34rx

Friday:
AM:
[-]  Sprint 1 Lap part of SQ/MSG Sports Day.  266M @ 38 seconds.
PM:
Rest/Recovery.

Saturday:
[1]  Rest/Recovery.   OMG I feel horrible friday and today.  Sleep and water

12 - 18 January (temp)

Sunday:
[1]  For Time:
Run 400m
10 Power Snatches @ 135lbs
Run 400m
10 Overhead Squats @ 155lbs
Run 400m
10 Power Cleans @ 185lbs
Run 400m
10 Front Squats @ 205lbs
Time:  18:57rx
[2]  1 Min Rest Then:
5 min EMOM
4 Muscle Ups

Monday:
AM:
[1]  SQ PT: 30x30m Sprints
[2]  Half Tabata Pushups & Situps (4 rounds tabata 20:10)
[3]  3x30sec planks
PM:
[1]  Soccer Game
Score: WIN  5-3

Tuesday: 
[1]  Recovery Day

Wednesday:
[1]  Lazy Recovery Day

Thursday:
[1]  Soccer Game
Score:  LOST  0-3

Friday:
AM:
[1]  SQ PT:
5 Rounds for time:
Sprint 266m (1 Lap)
15 Walking Lunges (per leg)
15 Situps
15 Pushups
Time:  ~6-9 mins
PM:
[1]  Coaching:  w/ Snatches & C2B Pullups

Saturday:
[1]  For Time:  (snatch all starting reps)
10 Bar Facing Burpees
20 OHS @ 75lbs
10 Bar Facing Burpees
20 OHS @ 95lbs
10 Bar Facing Burpees
15 OHS @ 115lbs
10 Bar Facing Burpees
15 OHS @ 135lbs
10 Bar Facing Burpees
10 OHS @ 155lbs
10 Bar Facing Burpees
10 OHS @ 165lbs
Time:  17:34rx
[2]  Snatch:
Weight: 1x165, 1x175, 1x185, 1x185, 1x185

5 - 11 January

Sunday:
[1]  For Time:
14 Power Snatches @ 95lbs
14 Boxjumps, with step down only @ 30"
14 Power Snatches @ 95lbs
14 Boxjumps, with step down only @ 30"
7 Muscle Ups
7 Power Snatches @ 135lbs
7 Boxjumps, with step down only @ 30"
7 Power Snatches @ 135lbs
7 Boxjumps, with step down only @ 30"
14 Muscle Ups
Time:  13:06rx
[2]  20 Min EMOM
1 - Row For Calories, 15-20 Cal (15 Cal @ 40-47 Seconds)
2 - 30 Double Unders (30 DUs @ 15-25 Seconds)

Monday:
[1]  WU:  4xPower Cleans (drop each rep)
Weight:  135, 155, 165, 165, 185, 205, 215
[2]  12 Min AMRAP
4 Power Cleans @ 185lbs (dropped every rep, hands on right away)
6 Burpees
8 Toes 2 Bar
Score:  9+2
*Continue to 12 rounds for time:  18:11rx

Tuesday:
[1]  20 Rep Squat + 10lbs from last week.
Weight:  275lbs
[2]  5 Rounds for time:
5 Parellette Handstand Pushups @ 4-6"
7 Wallballs @ 30lbs
5 Front Squats @ 165lbs
7 Wallballs @ 30lbs
Time:  18:37rx

Wednesday:
[1]  Recovery/Rest Day

Thursday:
[1]  Hang Power Snatch + Low Hang Power Snatch + 5 OHS
Weight: 95, 115, 135, 145, 155, 165lbs
[2]  15-10-5-10-15 (unbroken) reps of:
Overhead Squats @ 95lbs
Pullups
- 50 Doubleunders BETWEEN each round (200total)
Time:  7:41rx

Friday:
AM
[WU]  HBBS:  10x45, 5x225, 5x225, 5x225, 3x275
[1]  20 Rep Squat:  275lbs x20
[2]  Deadlifts:  10x225, 5x275, 3x315, 1x345, 1x365, 1x365

Saturday:
[1]  "Cindy XXX"
As Far As Possible in 20 Mins UNBROKEN
10 Pullups
20 Pushups
30 Squats
15 Pullups
30 Pushups
45 Squats
20 Pullups
40 Pushups
60 Squats
25 Pullups
50 Pushups
75 Squats
30 Pullups
60 Pushups
90 Squats
Score:
[a]  unbroken to 25/50 pushups @ 14:30  (2nd set of 25 pushups took ~2:00)
[b]  @20:00mins; 1/60 pushups
[c]  total time:  27:18mins  (60 pushups took ~5:30)  (All Movements except pushups UB)
[2]  Deadlifts:  5x135, 5x225, 5x275, 5x315, 1x345, 1x345