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AMRAP in 20 min
200m Run
Rest 30 sec


5k Run

Compare to Sept.23/16

Or Sept.27/17

Keeping a neat and accurate journal will help your progress. Coaches can give you better advice when we know what you’ve done before.

14 Responses

  1. Gabriel


    5K Run with 20# vest

    Time–> 25:46
    Did a run last year with vest but had to let a truck hauling a train car go by at the tracks. Time then was around 30 minutes.

    Great job Mark, Emilie and Shawn!

    Thanks Matt!

  2. Melanie

    Today in OG Janet and I did bear crawls! We started at opposite ends and took turns crawling while the other rested. We managed 200m each in 28:05 minutes.. Next time we will do them together and see how much farther we get…
    I probably should have done overhead holds while I waited.. 🤔
    Ruck 40#
    Then I wore my ruck and carried the 80# sandbag for a mile..

  3. Lindsay Sherwood

    AMRAP in 20 mins:
    200m run
    30 seconds rest

    Got 11 rounds. Finished the last round at about 19:58 haha I also thought I had only done ten but then looked at my sheet and wrote down all times and had 11 rounds. Good thing I kept track!

    Thanks Kevin!

    Open gym:

    ~20 mins of hip mobility

    Back squats x 3:
    2 sets of 5 at 85 with 2 second pauses

  4. Elba

    AMRAP in 20 mins:
    200m run
    30 seconds rest

    Got 12 rounds. Finished the last round at 19:00 😉


    A couple half way rope climbs

    Back squat with Lindsay 😉

    Pull ups
    I got at least 3 yay!!! 🤩

  5. Gabriel Arsenault

    5K run

    20:46 (was over 23 min in 2002, from what I recall)

    Rope climb practice (dissatisfied with my form going down)
    Double unders practice (best rep: (3SU + 1DU) x 18)
    Bent over rows (8min EMOM; 5 reps of 95# per min)
    Wall balls (10min EMOM; 10 reps with 16# per min)

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