160331

Run 400m

Time: 1:03

then:
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees

Time: 4:44

Warm-up 10 minute row: 2363m, 2:07.0/500m

160330

Saturday 160326
Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry, 65-lb. dumbbells
100-meter walking lunge
50-meter handstand walk

1 round + 200m + 100m + 10m

Warm-up 10 minute row: 2370m, 2:06.6/500m

160328

Sunday 101003
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile

Time: 20:57

101015: 21:45
100511: 21:58

160327

Sunday 160327
In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls

166 reps

Warm-up 10 minute row: 2402m, 2:04.9/500m
Cool-down 10 minute row: 2336m, 2:08.4/500m

160326

Friday 160325
Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Compare to 140328

Time: 19:38

140329: 20:56

Warm-up 10 minute row: 2379m, 2:06.1/500m
Cool-down 10 minute row: 2243m, 2:13.7/500m

160323

Wednesday 160323
Hang power snatch 5-5-5-5-5 reps

95-105-115-125-135

Warm-up 10 minute row: 2390m, 2:05.5/500m
Cool-down 10 minute row: 2337m, 2:08.3/500m

160322

Monday 160321
For time:
20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses

165 lb bench press/90% BW
Time: 15:50

Warm-up 10 minute row: 2376m, 2:06.2/500m
Cool-down 10 minute row: 2299m, 2:10.4/500m

160321

Saturday 160319
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

Time: 21:36 (1:13, 2:57, 4:47, 6:38)

Warm-up: 1 mile run

160319

Tabata Hand Release Push-up
Rest 30 seconds
Tabata Row
Rest 30 seconds
Tabata Sit-up
Rest 30 seconds
Tabata dumbbell snatch (45 lbs)
Rest 30 seconds
Tabata Squat

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the total number of reps performed. Unit for the row is "calories".

90+60+103+55+136=444 total

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

160318

Friday 160318
Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

55+55+55+9=174

Warm-up 10 minute row: 2419m, 2:04.0/500m
Cool-down 10 minute row: 2295m, 2:10.7/500m

160317

Tuesday 160315
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

21:12 (5:52, 4:45, 3:12, 1:22)

140519: 6:02, 4:45, 3:08, 1:25 (21:23 with rest)
121018: 5:54, 4:40, 2:56, 1:21 Total: 14:51 (20:51 with rest)

Warm-up: 1 mile run

160315

Monday 160314:

For time:
1 round of:
115-lb. hang power cleans, 30 reps
15 ring dips
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
115-lb. hang power cleans, 20 reps
10 ring dips
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
115-lb. hang power cleans, 10 reps
5 ring dips
15-ft. rope climb, 1 ascent

95 lbs. 15/10/5 pull-ups instead of rope climbs.
Time: 15:37

Warm-up 10 minute row: 2375m, 2:06.3/500m
Cool-down 10 minute row: 2291m, 2:10.9/500m

160314

Sunday 160313
Back squat 1-1-1-1-1-1-1 reps

275-285-295-305-315-325-335(f)

160313

Friday 160311
Workout 16.3 - Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

150 reps.

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

160311

Friday 160311
Workout 16.3 - Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

115 reps. Jumped an extra 10" on the pull-ups. Will re-do.

Warm-up 10 minute row: 2341m, 2:08.1/500m
Cool-down 10 minute row: 2323m, 2:09.0/500m

160310

Thursday 160310
For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps

Subbed 800/400/200m runs for double-unders.
Time: 20:56

Warm-up 10 minute row: 2336m, 2:08.4/500m

160308

With a Patty:
Row 4000m
One partner rows while the other partner performs (alternating):
10 American kettlebell swings (1.5 pood/1 pood)
10 push-ups
10 Goblet squats (1.5 pood/1 pood)

Time: 19:01 (2:12, 2:43, 2:46, 2:47, 3:01, 2:56, 2:33)
Started on rower, made it though the push-ups in the last round when row was completed.

160307

Sunday 160306
5 rounds for time of:
30 hip extensions
Handstand walk 50 feet
Lunge 150 feet

4 rounds. Time: 25:14 (5:42, 6:06, 7:15, 6:10)

Warm-up 10 minute row: 2434m, 2:03.3/500m

160306

Workout 16.2 - Scaled
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

430 reps. Time: 19:57. Had to change plates myself, workout permits a partner.

Warm-up 10 minute row: 2426m, 2:03.6/500m
Cool-down 10 minute row: 2252m, 2:13.2/500m

160304

Friday 160226
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

4 rounds.

Warm-up 10 minute row: 2420m, 2:03.9/500m
Cool-down 10 minute row: 2314m, 2:09.6/500m

160302

Tuesday 160301
9-15-21 reps for time of:
Row for calories
115-lb. power snatches

75 lb dumbbell snatches (alternating)
Time: 7:15

Warm-up 10 minute row: 2370m, 2:06.6/500m
Cool-down 10 minute row: 2333m, 2:08.6/500m