160229

Row: Go Every 3 Minutes, Sprint 300m, Rest with remaining time, Perform until pace or form deteriorates

0:58.5, 1:37.5/500m
0:56.6, 1:34.3/500m
0:56.1, 1:33.5/500m
0:56.3, 1:33.8/500m
0:58.7, 1:37.8/500m
0:59.3, 1:38.8/500m
0:59.4, 1:39.0/500m
0:59.9, 1:39.8/500m

Warm-up 10 minute row: 2302m, 2:10.3/500m
Cool-down 10 minute row: 2271m, 2:12.1/500m

160227

Saturday 160227
Front squat 5-5-5-5-5 reps

225-225-225-230-230

Warm-up 10 minute row: 2343m, 2:08.0/500m

160226

Wednesday 160224
3 rounds for time of:
Row 1,000 meters
Run 800 meters

23:08 (7:31, 7:54, 7:44)

row:
3:41.2, 1:50.6/500m
3:48.0, 1:54.0/500m
3:51.1, 1:55.5/500m

Warm-up 10 minute row: 2356m, 2:07.3/500m
Cool-down 10 minute row: 2272m, 2:12.0/500m

160225

Tuesday 160223
5 rounds of:
12 dumbbell snatches
9 bench presses
6 bar muscle-ups
Post time and loads used to comments.

12 pull-ups/12 dips for muscle-ups. 65 lbs dumbbell snatches. First two rounds of bench presses 155 lbs, last three 135 lbs.

Time: 24:32

Warm-up 10 minute row: 2255m, 2:13.0/500m

160223

Monday 160222
Snatch balance 1-1-1-1-1-1-1 reps

95-115-125-135-140-145-135

Warm-up 10 minute row: 2347m, 2:07.8/500m

160222

Row: “Sprints” Go every two minutes, :20 all-out effort, Perform until pace or form deteriorates

112+117+116+117+116+115+112+113+114+114+114+112=1372m, 1:27.3/500m

Warm-up 10 minute row: 2403m, 2:04.8/500m

160221

Saturday 160220
Clean and jerk 3-3-3-3-3 reps
Post loads to comments.

95-115-135-155-165

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

150219

Friday 160219
For time, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 reps

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

Time: 42:38

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

160218

Thursday 160218
21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell

Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.

35 lb kettlebells.
Time: 12:53

Warm-up 10 minute row: 2346m, 2:07.8/500m

160216

Sunday 160214
Front squat 1-1-1-1-1-1-1-1-1-1 reps

225-235-245-255-260-261-262-263-264-265

Warm-up 10 minute row: 2346m, 2:07.8/500m

160215

Monday 160215
Run 5,000 meters

21:17

150730: 21:39

Warm-up 10 minute row: 2411m, 2:04.4/500m

160214

“The Admiral”
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats
20 Box Jumps (24″/20″)

115 lbs.
Time:19:49

Warm-up 10 minute row: 2309m, 2:09.9/500m

160212

THURSDAY 160211
Deadlift 10-10-10-10-10 reps

316-326-336-346-356=16800 lbs.

Warm-up 10 minute row: 2390m, 2:05.5/500m

160211

Shoulder Press (1 Rep Max (10 mins))
135 lbs.

12 min Amrap
250m Row
15 Push ups

6 rounds + 250m + 7 push-ups

Cool-down 10 minute row: 2407m, 2:04.6/500m

160210

WEDNESDAY 160210

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Post time and load to comments.

9:20. 35 pound dumbbells.

160209

Row 30:00.

7,046m, 2:07.7/500m

160206

Back Squat/Front Squat
Back Squat 75% x Max Reps (1-2 shy of failure), FSQ 75% x Max Reps (1-2 shy of failure)
Rest as needed between sets.

BS: 225x7
FS: 185x11

AMRAP 12 Minutes:
3 Burpees
3 Toes-to-Bars
6 Burpees
6 Toes-to-Bars
9 Burpees
9 Toes-to-Bars
... Add 3 reps per round until time is called

18 rounds + 3 burpees.

160205

“El Toro”
AMRAP 15:
5 Power Cleans (135/95)
10 Box Jumps (24″/20″)
15 Wallballs (20/14)

6 rounds even.

Warm-up 10 minute row: 2319m, 2:09.3/500m
Cool-down 10 minute row: 2270m, 2:12.1/500m

160203

AMRAP – Rounds
Every min (20 mins)
Even min – 15 Deadlifts (135/95)
Odd min – 15 Push ups
* Alternate each movement every minute until you complete 10 rds each *

20 rounds.

Warm-up 10 minute row: 2373m, 2:06.4/500m
Cool-down 10 minute row: 2304m, 2:10.2/500m