170131

Sunday 170129
15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters

Time: 7:51

Warm-up 10 minute row: 2375m, 2:06.3/500m
Cool-down 10 minute row: 2255m, 2:13.0/500m

170130

Saturday 170128
Weston
5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 45-lb. dumbbells
45-lb. dumbbell waiters walk, 50 meters, right arm
45-lb. dumbbell waiters walk, 50 meters, left arm

37:42 (6:47, 7:07, 7:45, 7:59, 8:02)

Rower Splits:
3:42.6
3:49.1
3:56.4
4:02.4
4:05.3

121129: 40:39

170128

For Time:
27-21-15-9
Row (Calories)
Wall balls 20 lbs
abmat sit-ups

Time: 11:55

Warm-up 10 minute row: 2410m, 2:04,4/500m
Cool-down 10 minute row: 2338m, 2:08.3/500m

170127

Ladder:
Supine Ring pull-ups
Push-ups

For the ladder pattern, perform one rep of each exercise the first minute, two reps of each exercise the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

11 rounds + 11 supine ring pull-ups

Warm-up 10 minute row: 2424m, 2:03.7/500m
Cool-down 10 minute row: 2410m, 2:04.4/500m

170125

Wednesday 170125
10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

125m row:
22.7,22.3, 21.9, 21.8, 21.6, 21.7, 21.7, 21.6, 22.0, 22.2
Total: 3:39.4, 1:27.7/500m

Warm-up 10 minute row: 2381m, 2:06.0/500m
Cool-down 10 minute row: 2383m, 2:05.8/500m

170123

Monday 161219
10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

25 lbs.
3+5+7
3+5+7
1+5+7
1+5+7
0+3
0+5+7
0+2+7
0+2+7
0+2+7

170122

Row for 35 minutes
Every 5 minutes, stop and perform 15 wall balls, 20 lbs
Post distance to comments.

6917meters. 27:30, 1:59.2/500m

Warm-up 10 minute row: 2418m, 2:04.0/500m
Cool-down 10 minute row: 2373m, 2:09.7/500m

170120

Tabata:
Row: 67 cal/916m
Push-up: 70
Sit-up: 105
Pull-up: 56

Warm-up 10 minute row: 2432m, 2:03.3/500m

170119

Thursday 170119
"Paul Pena"
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

Scaled to:
7 rounds, each for time of:
125-meter row
19 kettlebell swings, 1.5 pood
30 squats
Rest 3 minutes

Time: 32:11 (2:05, 2:01, 1:57, 2:00, 2:00, 2:04, 2:00)
Row times: 0:24.6, 0:24.4, 0:23.7, 0:23.7, 0:23.8, 0:24.5, 0:24.4 (1:36.6/500m)

Warm-up 10 minute row: 2442m, 2:02.8/500m

170117

1-10-1-20-1-30 reps of bench press

195-155-205-135-210-90

100107: 195-155-205-135-185-95

Warm-up 10 minute row: 2387m, 2:05.6/500m
Cool-down 10 minute row: 2367m 2:06.7/500m

170116

5 rounds for time of:
Row 1000 meters
squats, 25 reps
abmat sit-ups, 25 reps

Time: 28:21 (5:23, 5:40, 5:46, 5:48, 5:43)
Row: 19:06.9, 1:54.4/500m

Warm-up 10 minute row: 2416m, 2:04.1/500m

170113

Wednesday 170111
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats

8 rounds + 10 pull-ups + 5 push-ups

Warm-up 10 minute row: 2397m, 2:05.1/500m
Cool-down 10 minute row: 2304m, 2:10.2/500m

170112

3 rounds for time of:
10 Russian KB Swings 1.5 pood
bar Dip 2 reps
15 Russian KB Swings 1.5 pood
bar Dip 3 reps
25 Russian KB Swings 1.5 pood
bar Dip 5 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 19:17 (4:11 4:14, 4:50). 

Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2223m, 2:14.9/500m

170111

bench press:
5 × 90, 5 × 110, 3 × 130, 5 × 145, 5 × 165, 5+ × 185 (5)
1 × 195
1 × 210

Warm-up 10 minute row: 2348m, 2:07.7/500m
Cool-down 10 minute row: 2373m, 2:06.4/500m

170109

row for 25 minutes
Every 5 minutes, stop and perform 15 push-ups

5658m, 1:59.4/500m

Warm-up 10 minute row: 2422m, 2:03.8/500m

170106

3 rounds for reps:
Max Strict Pull-ups
Max Ring Dips
rest 2:00

10+12+9+9+6+7=53 reps

3:00 rest then:
3 rounds for reps:
Max push-up
Max ring row
rest 2:00

20+10+12+10+12+10=74 reps

3:00 rest then:
3 rounds for max time:
Handstand hold
Pull-up hold

49+20+45+25+44+21=204 seconds

Warm-up 10 minute row: 2351, 2:07,6/500m

170104

Push-up volume programming. Reps on the minute for 20 minutes:
12+12+12+12+12+12+10+10+7+7+7+7+7+7+7+7+7+7+7+7

Total: 176

140127: 230
140119: 219
140110: 200
140103: 199
131224: 192
130222: 240
120228: 210
120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 10 minute row: 2339, 2:08.2/500m
Cool-down 10 minute row: 2331 2:08.7/500m