160131

SUNDAY 160131
"Sisson"
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear it.

No vest. Subbed 8 jumping chest to hand jumping towel pull-ups (no rebound).
10 rounds + 8 pull-ups + 1 burpee. (1:52, 2:02, 1:59, 1:56, 1:58, 1:55, 2:00, 2;02, 1:56, 1:58, 0:25)

Warm-up 10 minute row: 2328m, 2:08.8/500m

160130

SATURDAY 160130
Overhead squat 10-5-3-1-1-1-3-5-10 reps

115-135-145-155-165-170-155-140-120
Total Weight: 5115 lbs

Warm-up 10 minute row: 2315m, 2:09.5/500m

160129

FRIDAY 160129
5 rounds for reps of:
1 minute of 185-lb. deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows

251 reps.

Warm-up 10 minute row: 2371m, 2:06.5/500m
Cool-down 10 minute row: 2222m, 2:15.0/500m

160126

TUESDAY 160126
Back squat 5-5-5-5-5 reps
Post loads to comments.

225-240-255-270-285

Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2303m, 2:10.2/500m

160125

MONDAY 160125

10-round Tabata squat
Then, 3 attempts at max handstand hold

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.

Post number of squats completed, and time for each of the handstand attempts.

158 squats. 2:12, 2:04, 1:48

Warm-up 10 minute row: 2311m, 2:09.8/500m

160124

Row: 800m repeats, Rest 1:1, then complete 600m repeats, Rest 1:1, Perform until pace or form deteriorates

800m: 2:46.0, 1:43.7/500m
800m: 2:47.5, 1:44.6/500m
800m: 2:50.9, 1:46.1/500m
600m: 2:07.8, 1:46.5/500m
600m: 2:07.8, 1:46.5/500m
600m: 2:07.4, 1:46.1/500m

Warm-up 10 minute row: 2252m, 2:13.2/500m
Cool-down 10 minute row: 2315m, 2:09.5/500m

160122

FRIDAY 151225
4 rounds for time of:
run 800 meters
50 wall-ball shots, 20-lb. ball

Time: 32:24 (7:06, 8:13, 8:49, 8:14)

Warm-up 10 minute row: 2303m, 2:10.2/500m

160121

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

BW 175: 8/42,7/30,5/23 Three rounds only.

Total: 115

120320: 125
110523: 132
110425: 140

Warm-up 10 minute row: 2224m, 2:14.9/500m

160119

Row: 0:45 Sprints, Rest 2:15, Perform until pace or form deteriorates

239+244+251+248+242+244=1468m, 1:31.9/500m

Round 1 starting from rest, following rounds starting at speed.

Warm-up 10 minute row: 2431m, 2:03.4/500m
Cool-down 10 minute row: 2362m, 2:07.0/500m

160118

MONDAY 160118
21-15-9 reps for time of:
275-lb. deadlifts
Strict ring dips

Time: 8:45. Bar dips.

Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2322m, 2:09.2/500m

160117

THURSDAY 160114
Tabata push-ups
Run 2 miles
Bottom-to-bottom Tabata squats
Post total number of push-ups, time to complete the run and total number of squats completed

67, 14:40, 91

Warm-up 10 minute row: 2400m, 2:05.0/500m
Cool-down 10 minute row: 2342m, 2:08.1/500m

160115

“Deck of Cards”

Number represents repetitions (Face cards = 10)
Suit represents the movement.

Hearts = Box Jumps (24"/20")
Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)
Clubs = Burpees
Jokers = 1000m row

Time: 45:50

Warm-up 10 minute row: 2382m, 2:05.8/500m

160112

3 rounds for time of:
1,000-meter row
42 kettlebell swings, 1.5 pood
24 pull-ups

Time: 25:51 (8:14, 8:49, 8:47)

Warm-up 10 minute row: 2429m, 2:03.5/500m

160111

3 rounds for time of:
10 Pistols (alternating)
10 Burpees
10 Deadlifts 245/165

Time: 5:51 (1:36, 2:11, 2:03)

Warm-up 10 minute row: 2419m, 2:04.0/500m
Cool-down 10 minute row: 2333m, 2:08.6/500m

160109

For Time:
50 Cal row
100 Wall Ball Balls (20 lbs)
50 Cal row

Time:
14:24

Warm-up 10 minute row: 2388m, 2:06.2/500m
Cool-down 10 minute row: 2344, 2:08.0/500m

160108

“Whole Lotta Rosie”
10 Rounds:
First Minute – 15 Calorie Row
Second Minute – 5 Pull-Ups, 10 Pushups, 15 Squats

8 rounds Rx'd then finished last two rounds as fast as possible in 20:27

Warm-up 10 minute row: 2407m, 2:04.6/500m
Cool-down 10 minute row: 2302m, 2:10.3/500m

160105

deadlift:
5 × 170, 5 × 210, 3 × 250, 5 × 315, 3 × 355, 1+ 375 (3)

Warm-up 10 minute row: 2389m, 2:05.5/500m
Cool-down 10 minute row: 2366m, 2:06.8/500m

160104

Every Minute on the Minute, for 16 Minutes:
Minute 1: 5 Touch-and-Go Power Cleans 135/95
Minute 2: 7 Burpees

65 lbs dumbbell snatches instead of power cleans. Should have gone heavier.

then:
"Annie Get Your Kettlebell"
50-40-30-20-10 Reps for Time:
Russian Kettlebell Swings 53/35
AbMat Sit-Ups

Time: 10:01
anchored sit-ups, no abmat.

Warm-up 10 minute row: 2385m, 2:05.8/500m

160102

16 Minute AMRAP
20 cal Row
20 KBS (53/25)
20 Wall Balls (20/14)
20 Box Jumps (24/20)

2 rounds plus 20 cal, 20 kbs, 20 wall balls, 2 box jumps

Warm-up 10 minute row: 2365m, 2:06.8/500m
Cool-down 10 minute row: 2357m, 2:07.2/500m