141230

MONDAY 141229

Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Post time to comments.

Time: 34:28

Warm-up 10:00 row: 2409m, 2:04.5/500m
Cool-down 10:00 row: 2235m, 2:14.2/500m

141229

press:
5 × 65, 5 × 80, 3 × 95, 5 × 100, 5 × 115, 5+ × 135 (8)
5? × 140 (3)
AMRAP × 100 (12)

then:
“Sweet Tooth”
AMRAP 10:
15 Wall Balls (20/14)
12 Box Jumps (24/20)
9 Chest-to-Bar Pull-Ups

3 rounds + 15 wall balls + 12 box jumps + 3 chest-to-bar pull-ups

Warm-up 10:00 row: 2377m, 2:06.2/500m
Cool-down 10:00 row: 2276m, 2:11.8/500m

141227

5 minutes handstand practice

then:
squat:
5 × 105 [25,5]
5 × 135 [45]
5 × 160 [45,10,2.5]

then:
Complete the following for time:
4 shoulder to overhead (M:135#/W:95#)
6 burpees
8 shoulder to overhead
6 burpees
12 shoulder to overhead
6 burpees
8 shoulder to overhead
6 burpees
4 shoulder to overhead
6 burpees

*No rack for this workout. 10 minute time cap.

Time: 7:23

Warm-up 10:00 row: 2372m, 2:06.4/500m
Cool-down 10:00 row: 2284m, 2:11.3/500m

141226

bench press:
5 × 85, 5 × 105, 5 × 125

then:
FRIDAY 141219
Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Ring push-up: 13 rounds + 13 reps
Front squat: 7 rounds + 4 reps

Warm-up 10 minute row: 2435, 2:03.2/500m
Cool-down 10 minute row: 2345, 2:07.9/500m

141224

deadlift:
5 × 155, 5 × 190, 5 × 230

then:
Death By Ring Dip
With a continuously running clock perform:
1 Ring Dip in the first 1 min,
2 Ring Dips in the second 1 min
3 Ring Dips in the third 1 min
... Continuing this for as long as you are able.

11 rounds + 10 ring dips.

Warm-up 10 minute row: 2343, 2:08.0/500m
Cool-down 10 minute row: 2351, 2:07.6/500m

141223

press:
5 × 60, 5 × 75, 5 × 90

Then:
In 15 Minutes:
1 Mile Run
AMRAP
20 kettlebell swings - 1.5 pood
20 burpees

7:43 mile
2 rounds + 20 kbs

Warm-up 10 minute row: 2273, 2:11.9/500m
Cool-down 10 minute row: 2239, 2:13.9/500m

141220

squat
5 × 105, 5 × 135, 3 × 160, 5 × 200, 3 × 225, 1+ × 250 (10)
1? × 265 (1)
1? × 275 (1)

Then:
In 15 Minutes:
1 Mile Run
AMRAP
20 box jumps 24"
20 abmat sit-ups

7:02 mile
4 rounds + 6 box jumps (2:08, 1:47, 1:57, 1:45)

Warm-up 10 minute row: 2318, 2:06.6/500m
Cool-down 10 minute row: 2349, 2:06.3/500m

141219

bench press:
5 × 85, 5 × 105, 3 × 125, 5 × 160, 3 × 180, 1+ × 200 (8)
1? × 210 (1)
1? × 220 (1)
AMRAP × 160 (11)

then:
Sunday 100926
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

14 rounds + 12 pull-ups. Started breaking into two sets at 8.

130305: 11 rounds + 10 pull-ups in the 12th round.
110724: 11 rounds + 11 pull-ups in the 12th round. (done on rings)
101007: 12 rounds + 11 pull-ups.
091110: 8 rounds + 7 pull-ups

Warm-up 10 minute row: 2359, 2:07.1/500m
Cool-down 10 minute row: 2273, 2:11.98/500m

141217

Row 30:00.0. 7108m, 2:06.6/500m

141216

5 minutes handstand practice.

then:
MONDAY 141201
For time:
1.5-pood kettlebell swings, 75 reps
Run 1 mile
1.5-pood kettlebell swings, 75 reps

Time: 14:16

Warm-up 15 minute row: 3662m, 2:02.8/500m
Cool-down 15 minute row: 3335m, 2:14.9/500m

141214

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

Warm-up 30 minute row: 7120 2:06.4/500m
Cool-down 30 minute row: 7040, 2:07.8/500m

141213

press:
5 × 60, 5 × 75, 3 × 90, 5 × 115, 3 × 130, 1+ × 145 (4)
1? × 150 (1)
1? × 160 (1)
AMRAP × 115 (10)

Warm-up 30 minute row: 7050 2:07.6/500m
Cool-down 30 minute row: 7062, 2:07.4/500m

141211

Row 1:00:00.0. 14050m, 2:08.1/500m

141210

Row 1:00:00.0. 14068m, 2:07.9/500m

141208

Row 1:00:00.0. 13361m, 2:14.7/500m

141207

squat
5 × 105, 5 × 135, 3 × 160, 3 × 185, 3 × 210, 3+ × 235 (0)
3? × 250 (14)
3? × 265 (3)
AMRAP × 185 (6)

Read the wrong row and did the plus set at 250 instead of 235. Seemed heavy but I was determined to get my 14 reps and I did.

Warm-up 20 minute row: 4603 2:10.3/500m
Cool-down 40 minute row: 8915, 2:14.6/500m

141206

bench press:
5 × 85, 5 × 105, 3 × 125, 3 × 145, 3 × 170, 3+ × 190 (11)
3? × 200 (3)
3? × 210 (2)
AMRAP × 145 (14)

Warm-up 30 minute row: 7242 2:04.3/500m
Cool-down 30 minute row: 7064, 2:07.4/500m

141206

Row 1:00:00.0. 14061m, 2:08.0/500m

141204

Row 1:00:00.0. 14276m, 2:06.0/500m

141202

Row 45:00.0. 10310m, 2:10.9/500m

141201

Row 1:00:00.0. 13354m, 2:14.7/500m