Sunday, November 30, 2014

141130

THURSDAY 110210

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Time: 23:25 (2:31, 3:04, 3:08, 3:38, 4:04, 3:31, 3:26)

Tried to keep the power cleans unbroken for the first four rounds. Might pay to do those in sets of five from the start.

Warm-up 30 minute row: 7060 2:07.4/500m
Cool-down 30 minute row: 6545, 2:17.5/500m

Saturday, November 29, 2014

141129

deadlift:
5 × 155, 5 × 190, 3 × 230, 3 × 265, 3 × 305, 3+ × 345 (14)

Warm-up 30 minute row: 6936 2:09.7/500m
Cool-down 30 minute row: 6786, 2:12.6/500m

Tuesday, November 25, 2014

141125

Swim: Repeat 50m, recover :30s until form/pace deteriorates

0:52, 1:04, 1:09, 1:12, 1:14, 1:13, 1:10, 1:14, 1:17, 1:14

Rest 5:00 then repeat:

1:05, 1:12, 1:14, 1:13, 1:16, 1:15, 1:13, 1:13, 1:14, 1:17

Monday, November 24, 2014

141124

press:
5 × 60, 5 × 75, 3 × 90, 3 × 105, 3 × 120, 3+ × 135 (9)
3? × 145 (3)
3? × 150 (3)
AMRAP × 105 (12)

then:
3 rounds:
Strict Pull Ups – 60 seconds max reps
Parallel Bar Dips – 60 seconds max reps
Rest 60 seconds between sets

13+19+10+13+9+13=77 reps

Warm-up 10 minute row: 2366 2:06.8/500m


Sunday, November 23, 2014

141123

squat:
5 × 105, 5 × 135, 3 × 160, 5 × 170, 5 × 200, 5+ × 225 (15)

Warm-up 10 minute row: 2403 2:04.8/500m
Cool-down 10 minute row: 2293, 2:10.8/500m

Friday, November 21, 2014

141121

Swim: Repeat 200m, recover 3:00 until form/pace deteriorates

5:13, 5:19, 5:25, 5:41, 5:46, 5:54

Thursday, November 20, 2014

141120

Deck of Cards
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = Situps
Spades = Kettlebell Swings
Clubs = Air Squats
The number on the card represents the number of reps.
Face Cards = 10
Aces = 20
Joker 1 = 800m run
Joker 2 = 800m run

Time: 32:26
Warm-up 10 minute row: 2384m, 2:05.9/500m

Wednesday, November 19, 2014

141119

bench press:
5 × 85, 5 × 105, 3 × 125, 5 × 135, 5 × 160, 5+ × 180 (13)
5? × 190 (5)
5? × 200 (3)
AMRAP × 135 (14)

Warm-up 10 minute row: 2431m, 2:03.4/500m

Monday, November 17, 2014

141117

For time:
50 burpees
25 handstand push-ups
50 burpees

Time: 14:15 (3:25, 6:36, 4:13)

Warm-up 10 minute row: 2384 2:05.8/500m
Cool-down 10 minute row: 2314, 2:09.6/500m

Sunday, November 16, 2014

141116

deadlift:
5 × 155, 5 × 190, 3 × 230, 5 × 250, 5 × 285, 5+ × 325 (18)

Warm-up 10 minute row: 2346, 2:07.8/500m
Cool-down 10 minute row: 2258, 2:12.8/500m

Friday, November 14, 2014

141114

5 minutes handstand practice.

then:
15 min AMRAP
250m Row
15 Push ups

8 rounds even.

Warm-up 10 minute row: 2300, 2:10.4/500m
Cool-down 10 minute row: 2369, 2:06.6/500m

Thursday, November 13, 2014

141113

Complete as many rounds as possible in 20 mins of:
Handstand Walk, 10m
12 Pistols

9 rounds even. (1:58, 2:10, 2:10, 2:29, 2:42, 2:36, 2:16, 1:59, 1:35)

Warm-up 10 minute row: 2282m, 2:11.4/500m
Cool-down 10 minute row: 2332m, 2:08.6/500m

Tuesday, November 11, 2014

141111

5 minutes handstand practice.

then:

WEDNESDAY 141105
On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed

29+32+62+35+19=177

Warm-up 10 minute row: 2354, 2:07.4/500m
Cool-down 10 minute row: 2322, 2:09.2/500m

Monday, November 10, 2014

141110

press:
5 × 60, 5 × 75, 3 × 90, 5 × 100, 5 × 115, 5+ × 130 (11)
5? × 135 (4)
AMRAP × 100 (12)

then:
3 Rounds for As Many Reps as Possible:
1 Minute Dumbbell Snatch (as heavy as possible, alternating arms)
1 Minute Burpees
1 Minute Rest

75 lb db snatch:
11+15
11+15
12+15

79 reps total

Warm-up 10 minute row: 2335, 2:08.4/500m

Saturday, November 8, 2014

141108

press:
5 × 60, 5 × 75, 5 × 90

deadlift:
5 × 155, 5 × 190, 5 × 230

3 rounds:
400/500 Meter Row
AMRAP of Front Lunges with BB in rack position. 45/65#
-then-
3 rounds
Max Handstand hold
AMRAP of American kettlebell swings 53

Thursday, November 6, 2014

141106

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 + 10 push-ups.

141008: 10 rounds + 50 yard swim + 4 push-ups.

Wednesday, November 5, 2014

141105

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of the couplet:
kettlebell swings
burpees

1.5 pood. Time: 14:32

131120: 15:05
120819: 16:29
120606: 14:56
120304: 17:38
111225: 17:46

Warm-up 10 minute row: 2335, 2:08.4/500m
Cool-down 10 minute row: 2206, 2:16.0/500m

Monday, November 3, 2014

141103

SATURDAY 141101
Ozzy
7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run

Strict handstand push-ups, no deficit.
Time: 46:13 (5:40, 5:52, 5:59, 6:21, 6:52, 7:55, 7:31)

Warm-up 10 minute row: 2304m, 2:10.2/500m

Sunday, November 2, 2014

141101

squat:
5 × 105, 5 × 130, 3 × 155, 5 × 190, 3 × 215, 1+ × 240 (12)
1? × 255 (1)
1? × 265 (1)
AMRAP × 190 (13)

Warm-up 10 minute row: 2369m, 2:06.6/500m
Cool-down 10 minute row: 2339m, 2:08.2/500m