Brians Year

199.2/52
D125 burpees - 50
D118 miles - 5
4rds
15 plank jack
15 Hindu pushup
15 air squat
15 flutterkick
15 mountain climber
then:
5 rds
20 KB swing - 16kg
10 Around the world - 16kg
10 KB clean - 16kg

199.6/HR48
D124 burpees - 100
D117 miles - 6
3 miles
100 flutterkicks
50 pushups
30 burpees
20 alt. lunges
20 alt. jump lunges
20 burpees
25 pushups
50 flutterkicks

Afternoon
5 rounds
10 burpees
10 KB swings 28kg
10 sumo squat 28kg
10 curls #25

206.4
Morning quickee:
3 rds 15 min's
8 frt squats right 16kg
8 frt squats left 16kg
2 OH pushpress rt
2 OH pushpress lt
8 frt squats right 16kg
8 frt squats left 16kg
5 bent over rows right 28kg
5 bent over rows left 28 kg
3 cleans right 16kg
3 cleans left 16kg

205
Today:
Didn't do much since I had a headache all frickin day
3 rds
10 KB swings - 28kg
10 Calf raise - 28kg KB
10 Burpess +2pushups
Finished with:
10 1 arm KB swing w/catch - 16kg
3 mile walk

203.2
Today:
2 ROUNDS
20 Pushup
20 squat
20 arm circles
10 burpees
15 pushups
25 squats
20 squats
20 arm circles
20 arm circles
30 pushups
30 squats
10 burpees
30 arm circles
20 arm circles
15 pushup
20 burpees

204
AM:
70 KB swings 16kg
35 burpees
35 OH Press ea arm 16kg KB
PM:
5 rounds 30/15 (15 min)
Burpee 6,6,6,6,6
Squat thrust 16,19,20,19,19
Russian Twist 14,15,21,20,20
Jumping jacks 35,35,40,40,35
Then:
2 min's high knees
Finished with:
100 calf raise 20 kg

204.4
AM:
50 burpees w/2 pushups
50 KB swings - 28kg KB
PM:
12 pullups
4 rounds per arm16kg kb
5 Hi pulls
5 sn**ch's
5 cleans
5 OH press
finished with:
50 Decline pushups
100 Calf raise 20kg KB
2.3 mile walk

203.2

AM:
Stretch
50 burpees + 2 pushups
PM:
5 rounds
5 burpees + 2 pushups
5 KB Hi pulls LT/RT - 16kg KB
5 KB Goblet squats - 16kg KB
5 KB Halo's LT/RT - 16kg KB
2 mile walk

203.8

Today:
12 kg KB
50 Halo Lt
50 Halo Rt
50 ATW Lt
50 ATW Rt
50 Burpees w/3 pushups
16kg KB
100 KB swings
Walk 2.7 miles

202.8
AM:
3.8 mile Ruck #24
PM
3 rds - 16kg KB
8 sn**ch per arm
5 clean and press per arm
3 Thrusters per arm
2 push ups
Finished with:
50 Burpees w/2 pushups
10 pullups

Easy day:
300 - 22" step ups w/8kg and 12kg KB's
3.45 mile walk

202
AM:
1.2 mile ruck #24
PM
18 start stope KB swings 28kg
18 Goblet squats 16kg
18 pushups
18 Sn**ch Lt/Rt 16kg
18 Squat thruster Lt/Rt 16kg
50 burpees

AM :
24 frt squat per side w/16kg kb racked
6 push press per side 16kg KB
24 frt squat per side w/16kg kb racked
15 bent over rows per side 16kg KB
9 Cleans per side 16kg KB
25 burpees w/2 pushups+ 2 squats
12 pullups
PM:
12 pullups
100 KB swings 16kg
39 pushups

205.2
AM fun:
4 rds 20/10 totals:
48 KB swings - 28kg
17 KB burpees - 8/12kg
38 Goblet squats - 16 kg
Finished with:
50 - 2 pushups burpees
PM:
24 1 arm KB swing (ea arm)- 16kg
24 KB clean/push press (ea Arm) - 16kg
24 KB sn**ch (ea arm) - 16kg
12 KB thrusters (ea arm) - 16kg
Finished with:
50 burpees w/2 pushups

202
Today:
50 burpees w/2 pushups
30 KB clean to squat 16kg
24 side/side pushup
15 per arm Bottoms up OH press 12kg
20 2ct rev lunge
20 2ct Mountain climber
60 Jump squat
60 OH Tricep press 12kg
36 Jump lunge
45 Towel bicep curl 16kg
2.2 mile walk

203.4
Morning fun:
Some KB work:
Swings, Goblet squats, Rev lunge, Push/press
50 burpees w/2 pushups
PM:
KB work 16kg
120 KB clean
60 LT row
60 RT row
60 LT push/press
60 RT push/press
3 mile walk

Today:
1 hr warm/KB stuff/cool
25 burpees w/2 pushups
2 mile walk

AM:
40 burpees w/2 pushups
10 Navy SEAL pushups (3 pushups+Mountain climber)
5 pullups for fun
30+ min stretching
PM quickee:
30 front squat 8/12 kg KB
30 KB clean 16kg KB per arm
20 Push press 16kg KB per arm
20 push ups

202.8
AM:
1 hr yoga (still sucks, but that is because I suck at it)
KB work - 16kg KB
Start stop swings LT/RT 20
Goblet squats 12
Pushups 12
Sn**ch LT/RT 12
1 arm thruster LT/RT 12
PM:
80 - 2 pushup burpees
2.0 mile walk

202.8
AM:
3 rds EMOM
8 front squats 16kg kb racked LT/RT
2 Push press 16kg KB LT/RT
8 front squats 16kg kb racked LT/RT
5 bent over rows 28kg KB LT/RT
3 cleans 16kg KB LT/RT
Finished with:
50 - 2 pushup KB burpees (stand up with KB's in each hand)
PM:
1 hr warm up/KB/cool
KB high pull
KB row
KB push press
2 mile walk

203.2
AM quickee: (30 min's or less is quickee)
10 rounds
10 burpees w/2 pushups
10 KB swings
AM Not so quickee:
2.0 Ruck #24
PM:
1 hr KB work
1.35 walk

203.4
AM:
1.75 #24 ruck
25 pushups
PM:
1 hr yoga (damn that is tough)
25 Burpees (2 pushup+2 Squat)
3.5 Mile walking total

202.4
AM quickee:
50 - 2 pushup burpees75 mile quickee ruck #24
PM:
1 hr
KB work

202
AM:
1 hr
Warm up
30+ minutes KB practice:
Lunges, squats, press's, rows
Cool down
PM:
100 burpees
1.6 mile walk
7,6,5,4,3 pullups

AM:
3 mile walk
PM:
7,6,5,4,3 pullups
300 KB swings
30 Burpees

202
2.81 miles
300 swings

203
AM:
2.56 mile walk
PM:
7,6,5,4,3 pullups
300 KB swings

Played with my club