150131

deadlift:
5 × 155, 5 × 195, 3 × 235, 5 × 295, 3 × 330, 1+ × 370 (1)

then:
5 minutes handstand practice

then:
Complete 5 rounds for time of:
10 overhead squat 115 lbs
10 barbell step ups, 20 inch, 115 lbs
20 burpees

Scaled to 95 lbs. Time: 20:35 (3:13, 4:13, 4:30, 4:37, 4:01)

Warm-up: 10 minute row: 2378m, 2:06.1/500m

150130

press:
5 × 65, 5 × 80, 3 × 95, 5 × 115, 3 × 135, 1+ × 150 (6)
1? × 155 (1)
1? × 165 (1)
AMRAP × 115 (11)

then:
5 minutes handstand practice

Warm-up 10 minute row: 2376m, 2:06.2/500m
Cool-down 10 minute row: 2337m 2:08.3/500m

150129

Swim: Repeat 250m, recover 3:00 until form/pace deteriorates

6:50, 6:49, 6:57, 7:08, 7:06

150127

5 minutes handstand practice.

then:

Ten rounds for time of:
135 Pound Deadlift, 15 reps
15 Push ups

Time: 14:21

Warm-up 10 minute row: 2342m, 2:08.0/500m
Cool-down 10 minute row: 2251m 2:13.2/500m

150126

5 minutes handstand practice.

then:

FRIDAY 141128
Jenny
Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run

4 rounds + 20 OHS + 5 back squats. Back felt tight. Not my best effort.

Warm-up 10 minute row: 2338m, 2:08.3/500m

150124

5 minutes handstand practice.

then:
Friday 091106
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

12 rounds + 8 snatches. (0:59, 1:28, 1:26, 1:32, 1:45, 1:41, 1:42, 1:44,1:43, 1:43, 1:45, 1:43)

091111: 9 rounds plus 6 power snatches. (50 pounds)

Warm-up 10 minute row: 2224m, 2:14.8/500m
Cool-down 10 minute row: 2207m 2:15.9/500m

150123

squat:
5 × 110, 5 × 135, 3 × 165, 3 × 190, 3 × 220, 3+ × 245 (13)
3? × 260 (3)
3? × 270 (3)

then:
Complete for time:
100 Pull Ups

Time: 7:18

130621: 8:03
130417: 9:38

Warm-up 10 minute row: 2386m, 2:05.7/500m
Cool-down 10 minute row: 2228m 2:14.6/500m

150122

Swim:
Repeat 50m, recover :30s until form/pace deteriorates. Rest 5:00 then repeat:

0:54, 1:03, 1:09, 1:12, 1:13, 1:16, 1:16, 1:14, 1:16, 1:16 = 11:49
1:07, 1:11, 1:13, 1:14, 1:16, 1:15, 1:18, 1:16, 1:16, 1:12 = 12:18

141125:
0:52, 1:04, 1:09, 1:12, 1:14, 1:13, 1:10, 1:14, 1:17, 1:14 = 11:36
1:05, 1:12, 1:14, 1:13, 1:16, 1:15, 1:13, 1:13, 1:14, 1:17 = 12:12

150120

3 rounds for time of:
10 Russian KB Swings 1.5 pood
handstand push-up 2 rep
15 Russian KB Swings 1.5 pood
handstand push-up 3 reps
25 Russian KB Swings 1.5 pood
handstand push-up 5 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 21:17 (4:34, 4:45, 5:58)

Warm-up 10 minute row: 2365m, 2:06.8/500m
Cool-down 10 minute row: 2290m 2:11.0/500m

150120

Bench press:
5 × 85, 5 × 110, 3 × 130, 3 × 150, 3 × 170, 3+ × 195 (10)
3? × 205 (3)
3? × 215 (3)
AMRAP × 150 (15)

Warm-up 10 minute row: 2359 2:07.1/500m
Cool-down 10 minute row: 2325m, 2:09.0/500m

150118

deadlift:
5 × 155, 5 × 195, 3 × 235, 3 × 275, 3 × 310, 3+ × 350 (15)

Warm-up 10 minute row: 2405m, 2:04.7/500m
Cool-down 10 minute row: 2336m, 2:08.4/500m

150115

SATURDAY 120811
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

Swim 44:00 (2:09, 2:20, 2:36, 2:38, 2:38, 2:40, 2:41, 2:39, 2:44, 2:49)

121102: 2:56, 3:11, 3:12, 3:20, 3:23 (Scaled to five rounds)

150114

press:
5 × 65, 5 × 80, 3 × 95, 3 × 110, 3 × 125, 3+ × 140 (7)
3? × 150 (3)
3? × 155 (1)
AMRAP × 110 (12)

then:
3 Rounds
15 Front Squat (135/95)
15 Box Jumps (30″)

Time: 8:33 (2:05, 3:13, 3:14)

150113

“Jazz Hands”
75 Kettlebell Swings (53/35)
2K Row
75 Kettlebell Swings (53/35)

Time: 15:34 (7:38 row)

Warm-up 10 minute row: 2376m, 2:06.2/500m
Cool-down 5 minute row: 1125m, 2:13.3/500m

150211

“Fortitude”
On The Minute x 30
Odd Minutes – 15 Calorie Row
Even Minutes – 15 Burpees

15+15+15+15+15+15+15+14+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12= 383 total

Warm-up 10 minute row: 2414m, 2:04.2/500m
Cool-down 10 minute row: 2227m, 2:14.7/500m

150110

squat:
5 × 110, 5 × 135, 3 × 165, 5 × 180, 5 × 205, 5+ × 230 (15)
5? × 245 (5)
5? × 260 (5)
AMRAP × 180 (8)

Warm-up 10 minute row: 2408m, 2:04.05/500m
Cool-down 10 minute row: 2285m, 2:11.2/500m

150108

5 minutes handstand practice.

then:
5 rounds for time of:
10 Russian KB Swings 1.5 pood
Ring Dip 2 reps
15 Russian KB Swings 1.5 pood
Ring Dip 3 reps
25 Russian KB Swings 1.5 pood
Ring Dip 5 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 31:22 (3:47, 3:53, 3:53, 3:53, 3:53)

140406: 33:50 (4:05 3:57, 4:06, 4:33, 5:06). Improved over previous bar dip workout.

Warm-up 10 minute row: 2349m, 2:07.7/500m
Cool-down 10 minute row: 2268m, 2:12.2/500m

150107

bench press:
5 × 85, 5 × 110, 3 × 130, 5 × 140, 5 × 160, 5+ × 180 (13)
5? × 195 (5)
5? × 205 (3)
AMRAP × 140 (15)

then:
Row: 8 x 20:10, use meters or watts

115+112+105+99+94+92+92+91= 802m 1:39.7/500m

140728: 110+109+106+105+105+102+101+102=840m, 1:35.2/500m
140707: 113+109+107+103+102+101+99+99=831m, 1:36.2/500m

131224: 104+106+107+105+103+99+102+101=825m, 1:36.9/500m
131017: 109+109+103+99+97+95+96+92=802m, 1:39.7/500m
130503:113+112+105+103+101+101+100+100=835m, 1:35.8/500m

Warm-up 10 minute row: 2423m, 2:03.8/500m

150105

5 minutes handstand practice.

then:
SATURDAY 150103
4 rounds, each for time of:
800-meter run
Rest as needed between efforts.
Post times for each round to comments.

2:33, 2:46, 2:44, 2:51
Total: 10:54

100608: 10:40 (2:37, 2:41, 2:41, 2:41)
091103: 10:48 (2:38, 2:40, 2:45, 2:45)

Warm-up 10:00 row: 2396m, 2:05.2/500m

150104

5 minutes handstand practice.

then:
deadlift
5 × 155, 5 × 195, 3 × 235, 5 × 255, 5 × 295, 5+ × 330 (18)

then:
For Time
21-15-9:
Kettlebell Swings
Burpee-Box Jumps

time: 9:23

Warm-up 10:00 row: 2335m, 2:08.4/500m
Cool-down 10:00 row: 2304m, 2:10.2/500m

150102

5 minutes handstand practice

then

THURSDAY 141225
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Time: 25:36 (3:33, 3:53, 4:06, 4:48, 4:42)

130103: 26:46

Warm-up 10:00 row: 2353m, 2:07.4/500m
Cool-down 10:00 row: 2234m, 2:14.2/500m

150101

5 minutes handstand practice

then:
TUESDAY 141223
Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 body-weight overhead 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

9 rounds + 9 chest-to-bar pull-ups
12 rounds + 7 overhead squats at 90 lbs.

Warm-up 10:00 row: 2363m, 2:06.9/500m
Cool-down 10:00 row: 2258m, 2:12.8/500m