02-13-16

16 min AMRAP:
60 cal row
50 CTB
40 WB
30 PC 95#
20 MU

3:10 for row, approx 4:30 for CTB, 10s for WB. 4 reps of MU

02-12-16

A. clean & jerk. Build to a Max 175#

B. 30 PC for time . 135#. 2 MU every break 6:25 MU doubles 8/7/5/7/3

+

15 min AMRAP:

5 Snatch 105

10 HSPU

15 T2B

3 rds in 10 min, then switched just HSPU and T2B then knee gave out 1 rd + 20 reps (no snatches), HSPU and T2B unb

02-10-16

For time:

30 Squat Snatch 95# mostly 2s & 3s

1500m row 2:00.3 avg pace

30 CTB 5s

60 Pistols

30 CTB 10/5s

1500m row 2:04.2 avg pace

30 Thruster 95# 10/10/5/5
33:20 felt like knee was gonna give out on thrusters

02-09-16

A. Strict HSPU. AMRAP in 10 mins. 8 reps.  lots of failures

+

10 min AMRAP

10 Calorie Assault Bike

5 Deficit HSPU 5" 2/2/1, 2/2/1, 1s
3 rds + 10

-10 min rest-

10 min AMRAP

10 Front Squat 125# 10, 5/5, 5/5, 5/5

10 Kipping HSPU 10, 5/5, 5/4/1, 3/3
3 rds + 16

-10 min rest-

10 min AMRAP

10 Burpees

5 Strict Pull Ups 3/2s
8 rds +2

02-08-15

AM

A. Deadlift. 3, 3, 3. 2 min rest. 245, 275, 285

B. Power Clean x 1 / Hang Power Clean x 1. 2 min rest. x6 135, 145, 150, 155, 160, f165, 155x1

+

3 rounds

7 Muscle Ups

7 Deadlift 225#
11:45 DL 4/3, 4/3, 7

PM

30 power clean 95#

30 cal row
2:38 unb 1:02 for PC 1:24 row

2 sets of 3 MU

02-06-16

A. HSS. 3 OTM x 10 min approx 95#.  went beautifully. failed 3rd rep 5th set.
B. Strict HSPU. AMRAP 10 min. 13 reps
+
AMRAP unb kipping HSPU
15 unb OHS 65#
9 cal AB AFAP >300w
-3 min rest-
x6

14 reps 2:23, 10 reps 2:17, 13 reps 2:25, 9 reps 2:10, 8 reps 2:10, 9 reps 2:10

02-05-16

15.1 / 15.1 A

Built up to 175 SC & J afterwards PR.

02-03-16

A. Squat snatch ladder. 1 rep on the minute until failure. Start at 95
and add 5# each minute.  up to 115# with a few xtra reps
B. Front squat cluster. 1.1.1. 20 sec rest / 3 min rest. X5 155, 165, 175, 185, 185
C1. Wall Ball 20#. 21 AFAP. 1 min rest 42s, 42s, 41s, 42s
C2. Thruster 110#. 7 AFAP. 1 min rest 20s, 22s, 21s, 21s
C3. Double Under. 63 AFAP. 1 min rest. x4 ?, 32 unb, 40s, 40s

02-02-16

A. PJx2/SJx1. rest as needed x5 150, 155, 155, 155, 155
+
20 min AMRAP:
20 cal AB > 200w
20 BBJ 20"
20 GHD

3 rds + 26 reps

Row'd Royalty 2016 Comp Results

02-01-16

AM

A. Squat snatch X1 / hang squat snatch x2. Rest as needed. x5 95, 100, 100, 105x2, 105

B. Muscle ups. Amrap unbroken. Rest to full recovery. X5 MUs not really happening

+

15-12-9

Ohs 65#

Toes to bar

Rest as needed to full recovery

X3
3:11 all unb; 3:41 OHS unb T2B 10/5, 6/6, 5/4; 3:40 OHS unb T2B 10/5, 8/4, 5/4

PM
20 min EMOM:
2 strict / 8 kipping HSPU
4 TnG PC 135#

1st 2 rounds got 2 strict, then switched to just 8 kipping.  9 rds unb, 10th 6/2

01-30-16

20 min AMRAP:
150 WBs 6:02 50/25/25/30/15/15
90 DUs approx 2:30
60 CTB approx 5 min 8/6/6/6/4/5s...
30 PS 75# 5/5/5/5/3/2/1/1/1

1 rd + 48 reps.  back on WB with 2 min to go.

01-29-16

AM

PM
A. strict HSPU. 10 sets. 2-3 reps
4 sets of 2, 4 sets failed 2nd rep, 8 singles
+
5 RFT:
10 DL 205#
4 MU
19:54 DL 10, 5/5...... MU singles

01-27-16

A. SCx1/HSCx3/FSx6. build to max. 145#. 155x1
+
7-4-1
PS 65/85/100
-rest as needed-
x2-3
42s, 43s, 41s

+
20 min EMOM:
5 OHS 100-110
30-40 DU

01-26-16

A. Tng Split jerk. Build to a heavy 3. 160#

+

8 min timer:

1000m row 3:50.2

15 ctb pull ups 8/7

AMRAP strict hspu 11 reps.. 5 in 1st min
-4 min rest-

8 min timer:

1000m row 3:51.9

30 pull ups 10s

AMRAP Kipping hspu 22 reps 8/5/???

-4 min rest-

8 min timer:

1000m row 3:57.6

AMRAP muscle ups 11 reps

01-25-16

AM

A. Hang Snatch. 3 singles @ 110++. 115#

B. Squat Snatch 110#. AMRAP in 5 mins. 4

C. Front Squat. 50 for time 135# (no rack). 10 burpee box jumps 24" every break. 12:10 15/10/10/15

PM

14 min AMRAP:
14 Thruster 55#

10 Cal Assault Bike

14 Toes to Bar
5 rds +7 all unb

01-23-16

3 rounds for time

6 Muscle Ups

6 Strict HSPU
14:57

-rest as needed-

3 rounds for time

12 CTB - unb

12 Kipping HSPU 12, 7/5, 6/3/3

5:29 

-rest as needed-

3 rounds for time

18 Toes to Bar 18, 10/8, 10/8

18 Burpees
7:13

01-22-16

01-20-16

AM

A. Squat Clean & Jerk. Build to a tough 1. (only take 10 minutes once you get to 135). 155#

B. Squat Snatch 100#. 5 for time. 2 min rest. x3

38s 3/1/1, 1:23 f/3/f/1/1, 22s 5
+

20 Front Rack Walking Lunge 75-95

1000m row @ 80-85%

2 min rest

x4
5:11 (3:59.1), 5:14 (3:57.7), 5:20 (3:58.1), 5:15 (3:57.4)

PM

45 Deadlift 135#

30 Toes to Bar

30 Chest to Bar

15 Power Clean 135#

9:27

DL 25/20, T2B 15/10/5, C2B 5s, might have done 17 PC....

01-19-16

30 Strict HSPU for time.  22:25. 2 doubles to start. fail at reps 10, 15

+

5 rounds for time

30 double unders

9 Kipping HSPU
7:17.  HSPU 9, 5/4, 3/3/3, 5/45/2/2

+

9 Cal assault Bike for time

2 min rest

x10
23s, 27s, 25s, 25s, 20s, 19s, 20s, 22s, 23s, 23s