141031

FRIDAY 141031
"Sham"
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

7:30. 180 lbs.

Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2234m, 2:14.2/500m

141030

Swim: 1250 yards. Approximate time: 41 minutes.

141028

bench press:
5 × 85, 5 × 105, 3 × 125, 5 × 155, 3 × 175, 1+ × 195 (10)
1? × 205 (1)
1? × 215 (1)
AMRAP × 155 (16)

then:

Complete 5 rounds:
135 lbs Barbell Step Ups on 20″ box – 20 reps (10 RT/ 10 LT)
Evil Wheels – 10 reps
Strict Pull Ups – Max reps
*Rest 60 seconds between rounds

Post total pull ups to comments.

10+9+7+6+7 = 39
Scaled to 115 lbs. Substituted 20 abmat sit-ups for evil wheels.
Time: 21:37 (3:28, 3:37, 3:32, 3:24, 3:34)

Warm-up 10 minute row: 2246m, 2:07.8/500m

141027

For Time:
100m Handstand Walk
100 - Pistols (Alternate Legs)
100m Handstand Walk

Skipped the second handstand walk.

Time: 35:36 (25:50, 9:45)

Warm-up 10 minute row: 2578m, 1:56.3/500m

141025

Bike M-Hill x 2. 21.25 miles ascent 689 feet: 1:16:41, 16.7 mph
13 mph wind.

141024

5 minutes handstand practice.

Then:

deadlift:
5 × 155, 5 × 190, 3 × 230, 5 × 285, 3 × 325, 1+ × 360 (1)

Warm-up 10 minute row: 2486m, 2:00.6/500m
Cool-down 10 minute row: 2321m, 2:09.2/500m

141023

Swim: 1250 yards. Approximate time: 45 minutes.

141021

5 minutes handstand practice.

then for time:
30 Alternating Turkish Get Ups
then
30-20-10
Box Jumps (30/24)
Kettlebell Swings (53/35)

24 inch box.
Time: 17:42 (11:36, 6:05)

Warm-up 10 minute row: 2381m, 2:05.9/500m

141020

press:
5 × 60, 5 × 75, 3 × 90, 5 × 110, 3 × 125, 1+ × 140 (7)
1? × 145 (1)
1? × 155 (1)
AMRAP × 110 (13)

then:
One the minute
Perform the following on the minute for 9 minutes:
Pull Ups – 5 reps
Plyo Push Ups – 10 reps

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. Keep repeating this pattern for the prescribed repetitions.

Post total reps completed to comments.

10+10+10+10+10+10+7+7+8 = 82 reps

Warm-up 10 minute row: 2486m, 2:00.6/500m
Cool-down 10 minute row: 2321m, 2:09.2/500m

141018

5 minutes handstand practice.

Then:
squat
5 × 105, 5 × 130, 3 × 155, 3 × 180, 3 × 205, 3+ × 230 (13)
3? × 240 (3)
3? × 255 (3)
AMRAP × 180 (10)

Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2337m, 2:08.3/500m

141017

5 minutes handstand practice.

Then:
Complete 5 rounds for time:
Strict Pull Ups – 10 reps
Ring Dips – 10 reps
Push Ups – 10 reps

Time: 12:21 (1:26, 2:05, 2:43, 2:58, 3:07)
Did the pull-ups as singles out of the gate.

Warm-up 10 minute row: 2483m, 2:00.8/500m
Cool-down 10 minute row: 2356m, 2:07.3/500m

141015

5 minutes handstand practice.

Then:

SUNDAY 140928
Riley
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.

No vest. Time: 37:27 (10:43, 15:29, 11:14)

Warm-up 10 minute row: 2458m, 2:02.0/500m
Cool-down 10 minute row: 2314m, 2:09.6/500m

141014

bench press:5 × 85, 5 × 105, 3 × 125, 3 × 145, 3 × 165, 3+ × 185 (12)
3? × 195 (3)
3? × 205 (3)
AMRAP × 145 (17)

then:
5 minutes handstand practice.

then:
2-2-2-2-2-2-2-2-2-2 Reps of:
225 pound front squat

Warm-up 10 minute row: 2414m, 2:04.2/500m
Cool-down 10 minute row: 2223m, 2:14.9/500m

141012

deadlift:
5 × 155, 5 × 190, 3 × 230, 3 × 265, 3 × 305, 3+ × 345 (15)

Warm-up 10 minute row: 2403m, 2:04.8/500m
Cool-down 10 minute row: 2310m, 2:09.8/500m

141011

press:
5 × 60, 5 × 75, 3 × 90, 3 × 105, 3 × 120, 3+ × 130 (10)
3? × 140 (3)
3? × 145 (3)
AMRAP × 105 (14)

then:
5 minutes handstand practice

then:
12 min AMRAP
3-6-9-12…
Power Cleans (155/105)
Wall-ball (20/14)
Box jump (24/20)

15 power cleans + 8 wall balls.

Warm-up 10 minute row: 2383m, 2:05.8/500m
Cool-down 10 minute row: 2363m, 2:06.9/500m

141008

SATURDAY 140906

Rocket

Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats

10 rounds + 50 yard swim + 4 push-ups.

141007

5 minutes handstand practice.

Then:
Complete for time:
2 pood Russian KB Swings – 100 reps
Every time you break on the KB swings, complete 5 pull ups as a penalty.

Time: 4:43 (50-25-25)

Warm-up 10 minute row: 2247m, 2:13.5/500m
Cool-down 10 minute row: 2242m, 2:13.8/500m

141006

5 minutes handstand practice:

then:

AMRAP 20 minutes:
400m Run
20 Burpees

5 rounds + 400m + 1 burpee.

Warm-up 10 minute row: 2285m, 2:11.3/500m
Cool-down 10 minute row: 2178m, 2:17.7/500m

141004

squat:
5 × 105, 5 × 130, 3 × 155, 5 × 165, 5 × 190, 5+ × 215 (15)
5? × 230 (5)
5? × 240 (5)
AMRAP × 165 (15)

then:
5 minutes handstand practice

then:
AMRAP 10 minutes:
10 Push Presses 95/65
10 Sumo Deadlift High Pulls 95/65
10 Box Jumps 24/20

3 rounds + 10 push press + 6 SDHP. SDHP felt iffy at 95 lbs.

Warm-up 10 minute row: 2291m, 2:10.9/500m
Cool-down 10 minute row: 2268m, 2:12.2/500m

141003

5 minutes handstand practice.

Then:
For Time:
21-18-15-12-9-6-3
KB Swings (53/35)
Pull Ups

Time: 10:25

Warm-up 10 minute row: 2315m, 2:09.5/500m
Cool-down 10 minute row: 2176m, 2:17.8/500m

141001

As Many Rounds As Possible in 12:00
Max Effort Strict Handstand Push Ups
Run 200m (When you come down from the HSPU, run.)

15+5+5+5+5+5+4 = 44 reps

Warm-up 10 minute row: 2419m, 2:04.0/500m
Cool-down 10 minute row: 2406m, 2:04.7/500m