Ryan Jarrell

  • 2/4/2018
    4:00 jump rope, 3 sets: 10 KB RDL, 5 broad jumps, 12 push-ups, 10 arm over arm flip

    Deadlift 4×4 + 8 DB bent over rows
    205-205-205-205 + 35# DB

    Bench press 4×4 + 10 plyo push ups
    165(3)-155-155-155

    1 rnd: 8 SDHP, 10 toes to bar, 50m farmers carry

    2 sets every 3:00:
    400m row
    Max burpee box jump

  • 2/3/2018
    800m run, 21-15-9
    Air squat, KB swing, sit-ups

    Back squat 5×4 + 10 jumping squats
    155-175-185-195(2)-175

    50 tire flips

    12 min AMRAP (3)
    12x DB thrusters (35#)
    10x box jumps
    8x chest to bar

    5x200m sprints 1:2 work/rest

  • 2/1/2018
    1000m row, 21-15-9
    DB push press, push-ups w/ rotation; 10 burpees

    Strict press 5×5 AHAP + 16 single arm KB swings
    95-95-90-90-90 + 35# KB

    2 rnds NT: 12x DB burpee (35#), 10x burpee pull-ups, 50m bear hug plate carry (90#)

  • 1/28/2018
    For time (run w/ 20# vest): 1:00:01
    100 pull-ups
    1 mi run
    100 push-ups
    1 mi run
    100 sit-ups

  • *1/27/2018 13.1 mi w/ 20# vest
    2:08:43

    1/27/2018
    800m run, 3 rnds: 10x BB good mornings, 10 DB hang snatch, 10 BB muscle snatch

    Deadlift 5×5 AHAP +10 sit-ups/10 back extensions
    185-225-245(4F)-235-235(4F)

    4 sets:
    In 3:00 cmplt:
    3 squat cleans
    3 hang power clean
    3 push jerk
    Max cal asslt bike
    *rest 2:00
    95-105-115-115

    20:00 run w/ 20# vest

  • Day 111 –
    500m row, 21-15-9
    light wall ball, BB front squat, BB good morning

    Squat clean, work to heavy then:
    3×3 @70%
    2×2@80%

    4 rnds: 1:00 plank, 1:00 R plank, 1:00 L plank, 1:00 rest

  • Day 108
    800m run, 3 sets: 10 arm over arm plank, 12 wall ball push press, 10 burpees

    Push press EMOM 10:00
    2 push press (35#) + 6 pull-ups

    2 rnds NT: 50m DBL arm OH KB walk (14kg), 12 DB burpees (25#), 50m bearcrawl w/ sandbag

    Row 3x :40 hard/:90 easy
    6:30min 1130m

  • Day 105 –
    800m run, 3 sets: 10 goblet squats, 10 KB RDL, 16 KB Snatch

    Deadlift 1RM
    295

    Bench Press 1RM
    205

    4 sets for max reps
    In 2:00 complete:
    10 burpee box jumps
    10 DB Thrusters (30#)
    Rest 2:00 btw sets

    LSD run w/ 20# vest
    4.3 mi 42:53 9:58 min/mi

  • Day 98 –
    400m run, 21-15-9
    Wallball push press, chin ups, kb swings

    Strict press 1RM
    135

    1 set NT:
    200m double arm KB overhead carry, 200m front rack KB carry, 50 hand release push ups
    (12kg)

    1 rnd:
    500m row
    15 pull-ups
    6 squat cleans

  • Day 97 –
    3 sets: 200m run, 20m walking lunge, 12 jumping squats, 8 4 point squats

    For max reps:
    Tabata: KB swings (24kg)/slam ball (30#)
    1:00 rest
    Tabata: 1 arm KB thruster (35#)
    1:00 rest
    Tabata: DB clean

    3 rnds NT: 12 farmers carry step ups (55-45-30#), 100m farmers carry (24kg), 8 sandbag gets

    Back squat 1RM
    235#

  • Day 96 –
    1K row, 3 sets: 12 wallball push press, 10 spider push ups, 10 V ups

    Bench press 5×4
    165-175-185(2F)-175-175

    Deadlift 5×4
    245-255-255(3F)-245-245(3F)

    15:00 AMRAP (2 +25 reps)
    20 KB swings (24kg)
    15 shoulder to overhead (105#)
    10 toes to bar

  • Day 83 –
    4 mi steady run w/ 20# vest
    4.01 35:58 8:58 min/mi

    Mod “Chelsea” E2MOM for 15min:
    5 pull ups
    10 push ups
    15 squats

    10 min warrior yoga

    800m run, 3 rnds: 10 air squats, 10 goblet squats, 10 KB RDL

    Back squat 5×4
    135-165-175-175(3F)—155

    Strict press 4×4
    95-100-105-115(1F)

  • Day 82 –
    500m row, 10 burpee over the rower, 300m row 8 BOTR, 100m row, 6 BOTR

    Bench press 5×4
    165-175-180-185(3F)-175

    Deadlift 5×4
    235-245-250-255-245(3F)

    “Adam Brown” 1 rnd FT: 23:54
    24 deadlift (185#)
    24 box jumps
    24 wall ball
    24 bench press (115#)
    24 box jumps
    24 wall ball
    24 clean (95#)

    3 sets: (13:35)
    20 4ct mountain climbers
    20 V ups…[Read more]

  • Day 76 –
    800m run then 21-15-9
    Wall ball, air squats, KB RDL

    1 rnd NT:
    100m lunge, 15 burpee toe to bar, 50m bear crawl

    Back squat 5×4
    175-185-190-195(3F)-185

    Strict Press 5×4
    105-110-115-115(2F)-105

    3 sets for time: 27:00
    400m run
    9 hang power clean (95-105)
    6 front squat (95-105)
    3 shoulder to OH (95-104)
    2:00 rest

    20:00 run w/ 20# vest :45…[Read more]

  • Day 72 –
    5:00 asslt bike
    21-15-9 push-ups, v-ups, 4 ct mountain climbers

    Bench press 5×4
    185(3F)-175-175-175(3F)-165

    21-18-15-12-9-6 (15:49)
    KB Thrusters (12kg)
    Box jumps

    2 rnds NT:
    10 floor press (35#)
    8 renegade rows (30#)
    25 slam ball

  • Day 68 –
    5x150m hill sprints w/ 20# vest
    .92mi 13:44 14:51 min/mi

    3 rnds: 200m run, 15 wall ball, 10 good morning w/ BB

    Deadlift 5×4
    255(3F)-245-245-245(3F)-235

    2 sets w/ 2:00 rest
    5:00 AMRAP (115 reps)
    20 wallball
    20 KB swings (24kg)
    20 pull-ups
    Max cal asslt bike

  • Day 67 –
    800m run. 3 rnds: 5 pull-ups, 10 push-ups, 15 squats

    Strict press 5×4
    115-105-105-105-105
    Back squat 5×4
    195-195-185-185-185(3F)

    AMRAP 20:00 (~10)
    5 clean and jerk (85)
    10 push-ups

    3rnds NT:
    10 chest to bar pull ups
    15 dips
    15 wall ball sit ups

    20:00 run :50 steady :10 fast w/ 20# vest
    1.97mi 20:05 10:12 min/mi

  • Day 62 –
    1 rnd NT:
    1 mi sandbag run
    100 slam ball
    50 combat Russian twist

    10 min warrior yoga

    2 rnds: 400m run, 10 good mornings w/ BB, 10 KB RDL, 10 jumping squats

    Deadlift EMOM 12 min
    3×185

  • Day 61 –
    5:00 Asslt bike
    3 rnds: 10 hand release push ups, 10 DB snatch, 20m lunge

    Bench press EMOM 12 min
    3×135#

    2 rnds for time: 37:43
    50 cal row
    40 KB swings (24kg)
    30 box jumps
    20 DB snatch (40#)
    10 burpee pull ups

    2 rnds NT:
    10 handstand push-ups
    10 dips
    1:00 plank (LL/RA up)
    1:00 plank (RL/LA up)

  • Day 60 –
    3 rnds: 250m row, 10 spider pushups, 8 knees to elbows, 5 strict pull ups

    Strict press EMOM 12 min
    3×85#

    20:00 AMRAP (2 rnds +10 C&J)
    10 clean and jerks (95#)
    15 toes to bar
    20 wall ball

    Tabata: sit-ups, supermans, flutter kicks

    2 rnds NT:
    50m sandbag drag bear crawl
    15 DB burpees (25#)
    4 rope climbs

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