Sunday, May 31, 2015

150531

Warm-up 10:00 row: 2331m, 2:08.7/500m

then:
"Fight Gone Bad” completed with a partner, alternating each minute/movement…… twice.

Three rounds of:
Wall-ball Shots (Reps), 20#/14#
Sumo deadlift high-pull (Reps), 75#/55#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#/55#
Row (Calories)
1-minute rest

“Half Time Break” of 3 minutes.

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

WB: 27+24+19
SDHP: 29+29+22
BJ: 28+25+26
PP: 32+33+34
ROW: 25+23+21
Total: 397 (Imaginary partner)

Cool-down 10:00 row: 2206m, 2:15.9/500m

Saturday, May 30, 2015

150530

Warm-up 10:00 row: 2372m, 2:06.4/500m

Warm-up
(No Measure)
30 Med Ball Cleans
30 Pushups

Mobility:
w/ Empty Barbell
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

prepare bar for Incredible Hulk (45, 65, 75, 95, 115)

then
Incredible Hulk (AMRAP – Rounds and Reps)
20 Min AMRAP
5 DeadLift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat
115/70

8 rounds + 5 deadlifts.

Cool-down 10:00 row: 2262m, 2:12.6/500m

150528

Row: 20:00. 2:10.4/500m
Swim: Repeat 50m, recover :30s x 5

Tuesday, May 26, 2015

150526

Warm-up (No Measure)
500M Row
30 Walking Lunges
30 Situps
30 Squats
20 Pushups

Strength:
Turkish Get Up (3-3-3-1-1-1-1…)
20 Minutes to find heaviest rep on each side

75 lbs each side

then:
15 Min AMRAP
1000M Row Buy-In
-then-
20 KB SDHP
30 Alt Leg KB Lunge
50 AbMat Sit-Up
RX: 20K/16K

RX+: 32K/20K

24kg. 2 rounds even.

Monday, May 25, 2015

150525

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Time: 55:25 (Rx)

111111: 39:31 (no vest)
110817: 47:35  (no vest)

Saturday, May 23, 2015

150523

“Sand the Deck”
1 Mile Run
100 Air Squats
75 Abmat Sit-Ups
50 Kettlebell Swings (53/35)
25 Box Jump Overs (20 inch)

Time: 17:18

Warm-up 10:00 row: 2436m, 2:03.1/500m
Cool-down 10:00 row: 2246m, 2:13.5/500m

Friday, May 22, 2015

160522

Bike M-Hill x 2. 21.25 miles ascent 689 feet: 1:16:40, 16.6 mph

Wednesday, May 20, 2015

150522

20 Minute EMOM
Pistols (Odd Minutes) 10 Reps; alternating legs
Single Arm DumbBell Snatch (Even Minutes) 10 Reps; alternating arms.

Use a moderate weight

45 lbs.

Warm-up 10 minute row: 2293m, 2:10.8/500m

Tuesday, May 19, 2015

150519

Warm-up 10 minute row: 2419m, 2:04.0/500m

Warm-up
(No Measure)
400M Run
30 Air Squats
20 Pushups
30 Situps
20 Pushups
30 Air Squats

20 barbell OHS

Strength
Alternate between sets of overhead squats and strict toe to bar
Overhead Squat (3 Count Pause in bottom position)
5 @ 50% (65)
5 @ 55% (75)
5 @ 60% (95)
3 x 5 @ 65% (115)

Strict Toes-To-Bar (6 x 10)

No kipping; these are to be done in a slow and controlled manner.

then:
5 Rounds
10 Overhead Squats (95/63)
15 Pull-ups
250M Run
20 Min Cap


Time: 16:35 (2:42, 3:18, 3:23, 3:41, 3:38)

Sunday, May 17, 2015

150517

Double Shot (AMRAP – Rounds and Reps)
0:00-4:00
50 Double Unders
25 Wall Balls
4:00-8:00
50 Double Unders
30 WallBalls
8:00-12:00
50 Double Unders
35 Wall Balls
12:00-16:00
50 Double Unders
40 WallBalls
16:00-20:00
50 Double Unders
45 Wall Balls

Repeat pattern of 5 more wallballs every 4 minutes until failure to complete within the time cap.

*Once you finish the reps of a given round you must wait to begin the next until the time reaches the next 4 minute mark.

100 singles
4 rounds + 100 singles + 22 wall balls

Then:
1 mile run. Time: 6:33

Warm-up 10 minute row: 2375m, 2:06.3/500m

Friday, May 15, 2015

150515

squat:
5 × 120, 5 × 145, 3 × 175, 5 × 220, 3 × 245, 1+ × 275 (1)
1? × 290 (1)
1? × 305 (1)

Alternate between Back Squat and Ring Dip
Ring Dip [8x10]

Then:
4 Rounds:
500M Row
20 Pushups
15 Box Jumps (24/20)
10 Toes To Bar

Time: 19:03 (4:11, 4:41, 4:49, 5:21)

Warm-up 10 minute row: 2462m, 2:01.8/500m

Thursday, May 14, 2015

150514

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

0:59, 1:07, 1:11, 1:16, 1:18, 1:19, 1:19, 1:23, 1:21, 1:21 = 12:34

150423: 1:03, 1:05, 1:11, 1:14, 1:15, 1:13, 1:20, 1:16, 1:15, 1:20 = 12:12

Then: Tread water for 10 minutes

Tuesday, May 12, 2015

150512

bench press:
5 × 90, 5 × 115, 3 × 135, 5 × 170, 3 × 190, 1+ × 210 (4)
1? × 225 (1)

10 pull-ups between rounds.

Warm-up 10:00 row: 2297m, 2:10.6/500m
Cool-down 10:00 row: 2288m, 2:11.1/500m

Monday, May 11, 2015

150511

Two rounds each for time of:
250m Row
15 RKB Swings 70/53
25 Burpees
15 RKB Swings 70/53
250m Row

Rest 5 full minutes
*Keep both rounds within 10 seconds

5:03, 4:59

Warm-up 10:00 row: 2315m, 2:09.6/500m

Saturday, May 9, 2015

150509

deadlift:
5 × 165, 5 × 205, 3 × 245, 3 × 285, 3 × 325, 3+ × 365 (3)

Alternate Deadlifts and Pull-ups
Strict Pull-Ups (6 x 10)

First round strict, rest kipping.

then:
"DBR"
21-15-9
Deadlift – 225#/155#
Box Jump – 24″/20″
Ring Dip
rest 3 minutes then:
800m run
DBR: 7:53
800m run: 3:30

Warm-up 10:00 row: 2368m, 2:06.6/500m

Friday, May 8, 2015

150508

press:
5 × 65, 5 × 85, 3 × 100, 5 × 125, 3 × 140, 1+ × 155 (3)

then:
20:00 minutes
Buy-In: 1000M Run
AMRAP
20 Overhead Walking Lunge Steps w/ Plate (45/25)
20 Goblet Squats w/ Plate
20 Pushups on Plate

3 rounds + 20 lunges + 20 squats + 13 push-ups

Warm-up 10:00 row: 2347m, 2:07.8/500m
Cool-down 10:00 row: 2288m, 2:11.1/500m

Tuesday, May 5, 2015

150505

5 rounds for time of:
15 burpee box jump (20")
15 overhead squat (75/55)
200m run

Time: 26:06 (4:19, 4:35, 5:22, 6:01, 5:46)

Warm-up 10:00 row: 2297m, 2:10.6/500m
Cool-down 10:00 row: 2288m, 2:11.1/500m

Monday, May 4, 2015

150504

20:00 AMRAP of:
30 foot handstand walk
30 dumbbell snatches 24/16kg

4 rounds + 30 feet + 5 snatches

Warm-up 10:00 row: 2217m, 2:15.3/500m

Saturday, May 2, 2015

150502

squat:
5 × 120, 5 × 145, 3 × 175, 3 × 205, 3 × 235, 3+ × 260 (3)
3? × 275 (3)

Warm-up 10:00 row: 2320m, 2:09.3/500m
Cool-down 10:00 row: 2276m, 2:11.8/500m

Friday, May 1, 2015

150501

Pyramid Double Helen

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Time: 25:14 (11:58, 9:06, 4:10)

130317: 28:18
100726: 55 pound dumbbell swing. Time: 40:12

Warm-up 10:00 row: 2396m, 2:05.2/500m
Cool-down 10:00 row: 2230m, 2:14.5/500m