Strength Endurance

Ring pull-ups x 7, 7
Push-ups x 25, 20
Squats x 45, 40
Band GMs green x 15, 15
Bench dips x 12, 12
Rest 1:30 - 2min

-Back-off workout

EIT #5

30sec rope
30sec push-up
30sec squat
60sec rest
repeat x 4

-Had to rest in the plank a few times on the last sets of push-ups. Other than that not difficult.
-Averaged 80 rope turns, 16 push-ups and 18 squats.

Strength

A1 HSPU 5, 5, 5, 4
A2 Pistols 4s x 6r
B1 Pull-ups 7, 7, 6
B2 Leg curls yellow band 3s x 7r
C1 OAPU 3s x 5r
C2 Calf raise 24kg 3s x 12r
30-90sec between sets

-Failed on 5th rep of 4th set of HSPUs. 7th rep 3rd set of Pull-ups was questionable.
-OAPUs were hard, I may have been getting too much torso rotation.
-Back-off strength workout next time. Revert to 8/11 loads.

ICT 6

100 rope turns
5 clapping push-ups
8 medicine ball slams
10 lateral jumps over the medicine ball
30-60sec rest
x 8 (15:10)

-Fun circuit. Felt uncoordinated on the lateral jumps. Not sure if it was fatigue at the end of the circuit or simply the first time I have done them.
-Rope turns were sprint style of course but slowing towards the end.

Strength Endurance

Ring pull-ups x 7
Diamond push-ups x 15
Hindu squats x 40
Band GMs (Green) x 12
Pike press x 10
Rest 90sec
3 rounds (14:20)

-Good workout. Not impressed with the numbers but the level of effort was good.
-All the exercises accept GMs were challenging the last two rounds. GMs should go up to 15 and Hindu squats could go to 45.

EIT 4

5 knee tucks
30ft crab walk
30ft bear crawl
13 rounds in 15min

-I need to get my ass out to a track then, start doing these on grass. The crawls seem like they are hard on the shoulders when done on concrete.
-I'm also thinking that the knee tucks are not nearly as taxing as a 50m sprint.

Strength Saturday

A1 HSPU 4s x 4r
A2 Pistols 4s x 5r
B1 Pull-ups 3s x 6r
B2 Leg curls (yellow band) 10, 6, 6r
C1 OAPU 3s x 4r
C2 Calf raise 24kg 3s x 12r l/r
FCT 14, 20, 20r

-34min, rest 30-90sec between sets
-Hams cramping at 10r for leg curls, 7 reps next time
-Stay at 12 for calf raises, right leg is lagging
-Funny how these are falling on Saturdays. Overall good workout.

ICT 5

5 Burpees
5 Chinnies
5 Squats
5 Push-ups
18 rounds in 20min

-The last 5 push-ups were after the 20min mark
-Rested as necessary after each round
-Got the typical upper right ab cramp near round 13. Its 96F right now according to weather.com. That means its at least 100 in the garage and might explain the cramp.
-Pretty cool, 90 reps of each exercise. Feels good but I may take tomorrow morning off. This was a lot of volume before strength day.

Strength Endurance

Ring pull-ups x 6
Hindu push-ups x 15
Lunges x 40 (20 per leg, alternating)
Band GM x 10 (green)
Bench dips x 10
Rest 30-60sec
3x through (15:30)

KTE 3s x 5r
Plank 3s x 30 sec (reg. 30sec, side/side 30sec)

-Total time was 22:30 somethin? Do some more ab work next time.
-Pull-ups were about right but go for 7 reps
-Last 5 reps of the hindu push-ups were nice. Harder than they look.
-Go for 50 lunges next time. Legs were fatigued but no burn.

EIT #3

100 rope turns
10 med ball slams
rest
repeat x 6

-Total time 7:38. Quick.
-There is supposed to be a 60sec rest per circuit but I forgot. Mine were closer to 20-30sec max.
-Next time take the rest. The slams were getting weak at the end.

Strength Saturday

A1 HSPU 4s x 3r
A2 Pistols 3r, 3s x 5r
B1 Pull-ups 3s x 5r
B2 Band GMs Green x 10r, 2s x 15r
C1 OAPU 3s x 3r
C2 1 leg CR 32kg x 10r, 24kg x 2s x 10r
TGU 16kg x 5min

-30-60sec between sets, about 30min total time. Right on target.
-last rep of hspu was hard
-Stick with 24kg for CRs
-TGU were done with a snatch up top to switch arms. Obviously fatigued but not much of a fight.

ICT 4

5 Burpees
10 Lunges
15 Hindu squats
30-60sec rest
Repeat 5x (8:00min)
Then
3 Ring pull-ups
10, 8, 8, 6, 6 Power overs
5 Band high pulls (green band)
Rest as needed
Repeat 5x (8:30min)

-Got a little burn doing the hindu squats
-First time with power overs. I had some issues with my feet sliding. Socks seem to work best on the stall mat. Used the med ball at first but I think it gives too much and makes it a pain. Last two sets used a 32kg KB on its side which felt great. 6 is a good amount of reps for me. I attempted 8 on the last set but the last two were not explosive.
-High pull were easy. Consider sets of 10 next time.
-Overall good workout. The upper-body circuit was pretty leisurely though.

Strength Endurance

Ring pull-ups x 5
Push-ups x 20
Squats x 30
Band leg curls (yellow) x 10
Pike press x 8
Rest 90sec
x3

-Last 5 push-ups were tough and slow.
-Band leg curls were hard too even with the yellow band.

EIT #2

Based on Ross' EIT #2 and adapted for the garage

5 Burpees
5 Knee tucks
5 Plyo Push-ups
60 turns jump rope
Rest
x6
Then
Neck raises 25lb x 3s x 10r

-Set the watch to 8min and was able to get 6 circuits in.
-I need to find a decent field to do this outdoors.
-Knee tucks are hard but I think 50m sprints would be more metabolically challenging.
-A few notes about next time and not being a pussy. From now on timed challenges, as described in NG, will be for the full amount of time. It is bad enough I am cutting the reps in half. EIT #2 was originally designed for 15min and 10 reps of burpees/plyo-pu's. This is not only about wussing out this is about keeping track of results. 7 more min out of my life ain't shit.

Powa

Power clean and push-press 160lbs x 3, 115 x 3, 130 x3, 140 x 3s x 3r
Ring pull-ups x 3, 5, 5, 4
Then
KTE x 5
FCT 50lbs x 20
Chinnies 40-60
Rest 60-90sec
repeat 3x
And then
Rope 6x 1min, 30sec rest

-A lot of C&Ps were more like power cleans and jerks. Separate the two next time and work on the PP part. Wrists were feeling it. I think I lost some flexibility.
-KTEs are hard.
-Didn't time this one.

Deck of Cards

Ross' ICT #3 with reps divided by two. E.g. Aces had a value of 6, face cards 5, numbered cards were divided by two to get their value. Burpees for red cards and Push-ups for black.
Time = 18:50
Neck Iso's
-All burpees done without a push-up at the bottom.
-Tough but not super intense. There was a lot of checking the cards with the reps halved. Possibly just use half a deck next time.
-Working through the entire deck must be hell. I'll be there in a few months.

Strength Endurance

A1. Pull-up x 10, 7, 6
A2. Hindu Squat x 40, 40, 40
B1. Push-up x 25, 20, 15
B2. Calf-raise x 25, 25, 25

_Circuit x 3_
Crunches x 10
LHS x 20
Plank x 30sec
Rest 1-2min

-Left a few reps in the bank for both push-ups and pull-ups
-Squats had a nice searing effect
-Total time was about 35min, 45-90sec rest between exercises
-Debating doing Ross's beginner program for my SE days
-On the weekend I need to play with GHR and band hamstring curls