Friday, September 30, 2016

161002

Saturday 161001
Complete as many rounds as possible in 25 minutes of:
35-lb. single-arm dumbbell overhead lunges, 25 steps
Row 25 calories
35-lb. weighted sit-ups, 25 reps

Scaled to:
Complete as many reps as possible in 25 minutes of:
Partner 1: Row Max Calories
Partner 2: 35/25-lb. single-arm kettlebell overhead lunges, 25 steps
35/25-lb. weighted sit-ups, 25 reps
Partner 2: Row Max Calories
Partner 1: 35/25-lb. single-arm kettlebell overhead lunges, 25 steps
35/25-lb. weighted sit-ups, 25 reps

5 rounds. Lost track of calories due to computer malfunction. Kept pace around 1:52/500m, 3080m.

160930

Friday 160930
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time

Scaled to:
one-set max pull-ups
one-set ring dips
Run 1 mile for time

40/22, 6:55

Warm-up 10 minute row: 2406, 2:04.6/500m
Cool-down 10 minute row: 2345, 2:07.9/500m

Thursday, September 29, 2016

160929

Thursday 160929
Back squat 1-1-1-1-1-1-1 reps

275-285-295-305-315-320-325(f)

Cool-down 10 minute row: 2397, 2:10.0/500m

160314:
275-285-295-305-315-325-335(f)

Tuesday, September 27, 2016

160927

Tuesday 160927
Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

305 lbs.
6 rounds + 1 deadlift.

Warm-up 10 minute row: 2409, 2:04.5/500m
Cool-down 10 minute row: 2247, 2:13.5/500m

Monday, September 26, 2016

160926

Monday 160926
5 rounds for time of:
15 chest-to-bar pull-ups
30 one-legged squats, alternating

scaled to 20 one-legged squats per round.
Time:18:44 (3:09, 3:18, 4:01, 4:35, 3:40)

Warm-up 10 minute row: 2391, 2:05.4/500m
Cool-down 10 minute row: 2351, 2:07.6/500m

Saturday, September 24, 2016

160924

Friday 160923
Time Priority Diane
For reps:
60 seconds of deadlifts, 225 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225 lb.
30 seconds of handstand push-ups
This workout takes 4.5 minutes, with no rest between exercises.

64 reps.

Warm-up 10 minute row: 2345, 2:07.9/500m
Cool-down 10 minute row: 2341, 2:08.1/500m

Friday, September 23, 2016

160923

Deck of Cards
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = Abmat Situps
Spades = Kettlebell Swings, 1.5 pood
Clubs = Goblet Squats, 1.5 pood
The number on the card represents the number of reps.
Face Cards = 15
Aces = 20
Joker 1 = 200m farmer's carry, 1.5 pood+25 lb plate
Joker 2 = 200m farmer's carry, 1.5 pood+25 lb plate

Accidentally skipped a few cards. That's okay since the 15 reps on face cards instead of 10 helped make up for it.

Time: 33:47

Wednesday, September 21, 2016

160921

Wednesday 160921
Freestyle Fran
45 reps of each for time:
95-lb. thrusters
Pull-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.

Time: 5:50
5 rounds of 9.

Warm-up 10 minute row: 2330, 2:08.7/500m
Cool-down 10 minute row: 2206, 2:15.9/500m

Tuesday, September 20, 2016

160920

Monday 160919
Run 10K

5.3 miles.  Time: 42:03 

Sunday, September 18, 2016

160918

Sunday 160918
For time:
50 muscle-ups

Muscle-up transitions on the rings.
Time: 14:29

Warm-up 10 minute row: 2366, 2:06.7/500m
Cool-down 10 minute row: 2372, 2:06.4/500m

Saturday, September 17, 2016

160917

Saturday 160917
Thruster 5-5-5-5-5 reps

140-145-150-155-160

Warm-up 10 minute row: 2409, 2:04.5/500m
Cool-down 10 minute row: 2382, 2:05.9/500m

Friday, September 16, 2016

160916

9 minute AMRAP:
9 kettlebell swings, 1.5 pood
9 burpees
9 kettlebell swings, 1.5 pood
9 box jumps, 24"

4 rounds + 5 kettlebell swings.

Warm-up 10 minute row: 2358, 2:07.2/500m
Cool-down 10 minute row: 2322, 2:09.1/500m

Tuesday, September 13, 2016

160913

Tuesday 160913
Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Ring push-up: 14 rounds + 7 reps
Front squat: 7 rounds + 6 reps (185 lbs)

141226: Ring push-up: 13 rounds + 13 reps, Front squat: 7 rounds + 4 reps (180 lbs)

Warm-up 10 minute row: 2400, 2:05.0/500m
Cool-down 10 minute row: 2309, 2:09.9/500m

Sunday, September 11, 2016

160911

Sunday 160911
Hang power clean 1-1-1-1-1-1-1 reps

145-155-165-175-185-195-205

Warm-up 10 minute row: 2391m, 2:05.4/500m
Cool-down 10 minute row: 2374m, 2:06.4/500m

Saturday, September 10, 2016

160910

Saturday 160910
5 minutes of rowing
5 minutes of push presses
There is no rest between exercises.

Men use 115 lb. Women use 80 lb.
Post calories rowed and reps completed to comments

103 calories/50 push presses.

Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2365m, 2:06.8/500m

Thursday, September 8, 2016

160908

Saturday 160903
"Nickman"
With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35-lb. weighted pull-ups, 10 reps
55-lb. dumbbell power snatches, 20 reps, alternating arms

6 rounds.
Time: 42:03 (5:15, 6:10, 6:35, 7:35, 7:38, 8:48)

Tuesday, September 6, 2016

160906

3 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in

Time: 8:00 (2:15, 2:28, 3:17)

Warm-up 10 minute row: 2428m, 2:03.5/500m
Cool-down 10 minute row: 2256m, 2:12.9/500m

Monday, September 5, 2016

160905

Snatch 1-1-1-1-1-1-1 reps

135-145-155-160-165-170-175 

Cool-down: 10 minute row: 2313m, 2:09.7/500m

Sunday, September 4, 2016

160904

For Time:
Run 1 mile

Time: 5:50 (1:16, 1:24, 1:35, 1:34)

Strong headwind on the back side of the track.

120730: 5:37

Warm-up 10 minute row: 2434m, 2:03.2/500m
Cool-down 10 minute row: 2170m, 2:18.2/500m

Friday, September 2, 2016

160902

Friday 160902
4 rounds, each for time, of:
1-mile bike
Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.

1.08 miles from Mound View to Hazel Dell on B. Back tire was flat on my road bike so had to use my hybrid.

2:20
2:23
2:24
2:25

Total: 9:32, 4.32 miles, 27.2 mph avg.

Thursday, September 1, 2016

160901

Thursday 160901
Complete as many rounds as possible in 10 minutes of:
95-lb. power snatches, 10 reps
10 burpees

4 rounds even.

Warm-up 10 minute row: 2340m, 2:08.2/500m