151029

15-12-9-6-3 reps for time:

Overhead squats (95/65 lb.)
Russian kettlebell swings (32/24 kg)
Sit-ups

Time: 8:18

Warm-up 10 minute row: 2323m, 2:09.1/500m

151027

press:
5 × 65, 5 × 80, 3 × 95, 5 × 105, 5 × 120, 5+ × 135 (10)
5? × 145 (3)
AMRAP × 105 (12)

Warm-up 10 minute row: 2359m, 2:07.1/500m
Cool-down 10 minute row: 2285m, 2:11.2/500m

151026

“Cool J”
27 – 21 – 15 – 9:
Calories on the Rower
Power Snatch (75/55)

75 lb dumbbell snatch/alternating
Time: 12:12

Warm-up 10 minute row: 2325m, 2:09.0/500m
Cool-down 10 minute row: 2334m, 2:08.80/500m

151024

“Gangsta’s Paradise”
Tabata – 8 Rounds of :20 On / :10 Off
Pull-Ups
Pushups
Box Jumps (24″/20″)
Wallball Shots (20/14)

49+72+53+47=221

Warm-up 10 minute row: 2326m, 2:08.9/500m
Cool-down 10 minute row: 2251m, 2:13.2/500m

151022

‘Eo3 5K’
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
~Rest 3 minutes~
100m sprint
~Rest 60 seconds~
100m sprint

2 rounds. Time: 38:17 (5:14, 5:30, 5:48, 5:51, 5:50, 0:17.09, 0:17:52)

121021

3 rounds max handstand hold.

5:21 (1:57, 1:30, 1:51)

151020

WEDNESDAY 140115
"Marguerita"

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Time: 17:24

150706: 18:29
140821: 18:15
140117: 22:44

151018

For time:
1000 m Row
10 SDHP (115/75)
800 m Row
15 Ring Dips
600 m Row
20 Overhead Squats
400 m Row
25 TTB
200 m Row
30 Deadlifts
100 m Row

Time: 23:51. Row: 11:36.7,  1:51.7/500m

Warm-up 10 minute row: 2441m, 2:02.9/500m
Cool-down 10 minute row: 2283m, 2:11.4/500m

151016

AMRAP 20:
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 185/135

145 lbs. 14 rounds

Warm-up 10 minute row: 2428m, 2:03.5/500m
Cool-down 10 minute row: 2293, 2:10.8/500m

151015

WEDNESDAY 151014
5 rounds for time of:
45-lb. barbell overhead walking lunges, 50 feet
21 burpees
Let trailing knee gently kiss the ground on each lunge.

Time: 13:20 (2:12, 2:30, 2:49, 3:01, 2:47)

130917: 13:18
110222: 16:01

Warm-up 10 minute row: 2409m, 2:04.5/500m
Cool-down 10 minute row: 2271, 2:12.1/500m

151013

squat:
5 × 130, 5 × 160, 3 × 190, 5 × 240, 3 × 270, 1+ × 300 (1)
1? × 325 (1)

Warm-up 10 minute row: 2431m, 2:03.4/500m
Cool-down 10 minute row: 2316, 2:09.5/500m

151012

AMRAP in 12 minutes of:
40m Shuttle Kettlebell Farmer Carry 70/53
40m Shuttle Sprint
20 Single Arm Dumbbell Power Cleans 70/53 (10 per arm then alternate)

6 rounds. (1:36, 1:56, 2:07, 2:13, 2:04, 1:55)
70 pound dumbbell farmer carry. 50 pound dumbbell power cleans.

Warm-up 10 minute row: 2462m, 2:01.8/500m
Cool-down 10 minute row: 2264m, 2:12.3/500m

151009

Annie are you okay?
21-15-9
Row For Calories
Thrusters – 65/45
MedBall Cleans – 20/14
SDHPs – 65/45
Wall Balls – 20/14
Burpees

Time: 19:11. No burpees. Somehow missed the burpees when I wrote this down, which is just as well because 216+ push-ups yesterday.

Warm-up 10 minute row: 2363m, 2:06.9/500m
Cool-down 10 minute row: 2273m, 2:11.9/500m

151008

“Jim”
9 Rounds:
24 Pushups
8 Deadlifts (215/135)

Time: 19:55 (1:05, 1:36, 2:14, 2:17, 2:18, 2:35, 2:41, 2:33, 2:32)

Warm-up 10 minute row: 2352m, 2:07.5/500m
Cool-down 10 minute row: 2285m, 2:11.2/500m

151006

bench press:
5 × 85, 5 × 110, 3 × 130, 5 × 160, 3 × 180, 1+ × 205 (5)
1? × 215 (1)
1? × 225 (1)

Warm-up 10 minute row: 2355m, 2:07.3/500m
Cool-down 10 minute row: 2323m, 2:09.1/500m

151005

THURSDAY 150917
5 rounds, each for time, of:
Row 750 meters
Rest 3 minutes

13:06.1, 1:44.8/500m (2:30.0, 2:33.3, 2:36.2, 2:44.0, 2:42.6)

Warm-up 5 minute row: 1204m, 2:04.6/500m
Cool-down 5 minute row: 1130m, 2:12.7/500m

151004

deadlift:
5 × 165, 5 × 205, 3 × 250, 3 × 290, 3 × 330, 3+ × 365 (3)

then:
20 Burpees
50 Ab-Mat Sit-Ups
20 Burpees
*On the Minute, complete 3 kettlebell swings (1.5 pood)

Time: 4:57

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

151002

FRIDAY 150925
Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

9 rounds + 10 pull-ups + 2 kettlebell swings.

Warm-up 10 minute row: 2413m, 2:04.3/500m
Cool-down 10 minute row: 2261m, 2:12.6/500m

151001

“Chunky”
5 Rounds:
10 Dumbbell Snatches (70/50)
20 Calorie Row

10:01 (1:38, 2:02, 2:01, 2:19, 1:59)

Warm-up 10 minute row: 2387m, 2:05.6/500m
Cool-down 10 minute row: 2347m, 2:07.8/500m