Tuesday, September 29, 2015

150929

press:
5 × 65, 5 × 80, 3 × 95, 5 × 115, 3 × 135, 1+ × 150 (4)
1? × 155 (1)
AMRAP × 115 (9)

then:
10-9-8-7-6-5-4-3-2-1
Back Squat – 135/95
Ring Push-Up

Time: 9:26

Warm-up 10 minute row: 2437m, 2:03.1/500m
Cool-down 10 minute row: 2383m, 2:05.8/500m

Monday, September 28, 2015

150928

“Hold On”
For Time:
Unbroken Sets of Deadlifts (225/155)
10.9.8.7.6.5.4.3.2.1
*Bar can only and must be dropped after each completed unbroken set

Time: 4:50

Then:
2 Minute Max Calorie Row: 51. Chain ripped on gear on hard pulls.

Warm-up 10 minute row: 2391m, 2:05.4/500m
Cool-down 10 minute row: 2387m, 2:05.7/500m

Saturday, September 26, 2015

150926

squat:
5 × 130, 5 × 160, 3 × 190, 3 × 225, 3 × 255, 3+ × 285 (3)
3? × 300 (3)

then:
3 rounds for time of:
Row 500m
21 Wall Balls 20/14#
12 Pull-ups

time: 12:17 (3:39, 4:15, 4:23)

Warm-up 10 minute row: 2415m, 2:04.2/500m
Cool-down 10 minute row: 2215m, 2:15.4/500m

Friday, September 25, 2015

150925

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

then:
“Skor”
AMRAP 10:
10 Power Snatch (95/65)
10 Box Jump Overs (24/20)

5 rounds + 2 power snatches

Warm-up 10 minute row: 2385m, 2:05.7/500m
Cool-down 10 minute row: 2310m, 2:09.8/500m

Wednesday, September 23, 2015

150923

“PowerHouse”
800 Meter Run
50 Sit-Ups, 50 Deadlifts (135/95)
800 Meter Run
35 Sit-Ups, 35 Deadlifts (135/95)
800 Meter Run
20 Sit-Ups, 20 Deadlifts (135/95)

Subbed 1.5 pood kb sumo deadlift high pulls for deadlifts.
Time: 20:45

Warm-up 10 minute row: 2319m, 2:09.3/500m

Tuesday, September 22, 2015

150923

100 Calorie Row For Time
*Every Minute on the Minute – 7 Kettlebell Swings (53/35)

Time: 9:45

Warm-up 10 minute row: 2338m, 2:08.3/500m
Cool-down 10 minute row: 2231m, 2:14.4/500m

Sunday, September 20, 2015

150920

SUNDAY 150920
Kutschbach
7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.

Time: 24:14 (145/115)

Warm-up 10 minute row: 2415m, 2:04.2/500m
Cool-down 10 minute row: 2245m, 2:13.6/500m

Saturday, September 19, 2015

150919

3 ROUNDS:
NOTE: Add 5 Repetitions After Every Top Hold. Continue Until Failure. Rest 2 Minutes Between Rounds
5 Push-ups
Hold Top For 20 Seconds
10 Push-ups
Hold Top For 20 Seconds
15 Push-ups
Hold Top For 20 Seconds
20 Push-ups
Hold Top For 20 Seconds

15/10/10. Still smoked from GHD workout.

Warm-up 10 minute row: 2374m, 2:06.3/500m
Cool-down 10 minute row: 2324m, 2:09.0/500m

Friday, September 18, 2015

150918

press:
5 × 65, 5 × 80, 3 × 95, 3 × 110, 3 × 125, 3+ × 140 (6)

Warm-up 10 minute row: 2303m, 2:10.2/500m
Cool-down 10 minute row: 2313m, 2:09.7/500m

Wednesday, September 16, 2015

150916

TUESDAY 150915
For time:
Run 1 mile
100 sit-ups
100 back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.

GHD sit-ups. Time: 26:27
mile 1: 6:27
mile 2: 7:52

110331: 22:15 (planks and anchored sit-ups)

Sunday, September 13, 2015

150913

5 rounds for time of:
Run 400m
20 lb med ball carry, 400m
25 burpees

Time: 35:10 (6:27, 6:54, 7:12, 7:30, 7:05)

Warm-up 10 minute row: 2354m, 2:07.4/500m
Cool-down 10 minute row: 2228m, 2:14.6/500m

Friday, September 11, 2015

150911

squat:
5 × 130, 5 × 160, 3 × 190, 5 × 205, 5 × 240, 5+ × 270 (5)
5? × 285 (5)

Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2340m, 2:08.2/500m

Thursday, September 10, 2015

150910

5 rounds for time of:
10 Russian KB Swings 1.5 pood
handstand push-up 1 rep
15 Russian KB Swings 1.5 pood
handstand push-up 2 reps
25 Russian KB Swings 1.5 pood
handstand push-up 3 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

3 rounds.
Time: 19:03 (3:49, 3:54, 5:19)


140410: 35:36 (4:13, 4:09, 4:42, 5:03, 5:25)
140314: 36:49 (4:23, 4:46, 5:11, 5:17, 5:10)
140126: 38:09 (5:01, 5:03, 5:17, 5:20, 5:25)

Warm-up 10 minute row: 2370m, 2:06.6/500m
Cool-down 10 minute row: 2177m, 2:17.8/500m

Tuesday, September 8, 2015

150908

bench press:
5 × 85, 5 × 110, 3 × 130, 5 × 140, 5 × 160, 5+ × 180 (13)
5? × 195 (5)
5? × 205 (5)
AMRAP × 140 (10)

Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2340m, 2:08.2/500m

Sunday, September 6, 2015

150906

"2-Mile Grace"
For Time:
1-Mile Run
30 Clean and Jerks 135/95
1-Mile Run

Time: 20:53 (7:24, 6:06; 7:21)

Warm-up 10 minute row: 2337m, 2:08.3/500m
Cool-down 10 minute row: 2184m, 2:17.3/500m

Saturday, September 5, 2015

150905

FRIDAY 150904
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.

Lost track of rounds. Maybe 19. awful.

Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2144m, 2:19.9/500m

Wednesday, September 2, 2015

150902

THURSDAY 150827
4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters

Time: 12:34 (2:51, 3:16, 3:16, 3:09)

Warm-up 10 minute row: 2278m, 2:11.7/500m
Cool-down 10 minute row: 2218m, 2:15.2/500m

Tuesday, September 1, 2015

150901

deadlift:
5 × 165, 5 × 205, 3 × 250, 5 × 270, 5 × 310, 5+ × 350 (1)
5? x 350 (5)

After each round perform 10 toes to bar.

Warm-up 10 minute row: 2373m, 2:06.4/500m
Cool-down 10 minute row: 2259m, 2:12.8/500m