single lap trail time

.

one mile loop

 

afap for baseline

old school basics

.

5 x

 

53lb Russian swings x 15

20" box jumps x 12

hr push ups x 9

185lb deadlift x 6

trail laps

.

6 x

 

run trail x 1,000' (0.2mi)

53lb swing x 10

hr push ups x 10

recover 2:00 min after the first attempt,

add 10 seconds to each additional recovery period

going down

.

5 x

 

115lb squat clean x (10-8-6-4-2)

burpees x 10

run am / austere pm

 

am

 

run x 3.2 miles

 

pm

 

austere work

10 rounds

.

e5mom sprint

.

 

 e5mom x 5

 

 115lb hpc x 3

hr push ups  x 6

24" box jumps x 9

60lb sandbag run x 120m



common gravitational pull

.

max work in 12 min of:

115lb sdlhp x 3

hr push ups x 6

squat jumps x 9

speed saturday

.

thirty thirty circuit city

.

crossfit 316

.

back and at the track

.

while carrying a 25lb plate...

4 x
OH plate sit ups x 15
OH plate lunges (alternating in place) x 15
run x 400m (carry plate anyhow)

penalty for setting down plate is bw squats x 50

score is total time and number of squats

fourth horsemen

.

insular gym 4.0

.

while the specifics of who, what, when, and where are still unknown, the why is a constant.  the why is a must that can not be denied or ignored.  on many fronts, and for many reasons, it is our responsibility to act, to find, fight for, maintain, and improve our capabilities.  who knows what it will look like, how it will be perceived, and on what levels success will be measured, but, the insular way has gone rural and is on an all time austerity high.  with limited tools yet expanded space, imagination and originality will roam free