170228

Tuesday 170228
Complete as many rounds as possible in 7 minutes of:
135-lb. power cleans, 10 reps
20 push-ups

4 rounds.

Warm-up 10 minute row: 2422m, 2:03.8/500m
Cool-down 10 minute row: 2102m, 2:22.7/500m (interrupted)

170227

Wednesday 170222
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

scaled to:
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
20-calorie row
30 goblet squats, 1.5 pood

2 rounds + 4 hspu

Warm-up 10 minute row: 2360m, 2:07.1/500m
Cool-down 10 minute row: 2383m, 2:05.8/500m

170225

Saturday 170225
Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile

185-225-235-240-240-250-255(f)

Stopped after the failure.

Warm-up 10 minute row: 2385m, 2:05.7/500m

170224

Friday 170224
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Scaled to 35 lbs and 20-in burpee box step over
Time: 16:10

Warm-up 10 minute row: 2405m, 2:04.7/500m
Cool-down 10 minute row: 2314m, 2:09.6/500m

170221

Tuesday 170221
"Yeti"
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups

scaled to:
25 pull-ups
10 chest-to-bar pull-ups
10 bar dips
1.5-mile run
10 bar dips
10 chest-to-bar pull-ups
25 pull-ups

Time: 18:47 (3:23, 11:12, 4:11)

Warm-up 10 minute row: 2305m, 2:10.1/500m

170220

Monday 170220
For time:
42 GHD sit-ups
115-lb. squat clean thrusters, 21 reps
30 GHD sit-ups
115-lb. squat clean thrusters, 15 reps
18 GHD sit-ups
115-lb. squat clean thrusters, 9 reps

Time: 16:41

Warm-up 10 minute row: 2413m, 2:04.3/500m
Cool-down 10 minute row: 2224m, 2:14.8/500m

170218

Saturday 170218
Tabata Barbell
Tabata deadlift, 185 lb.
Tabata hang power clean, 135 lb.
Tabata front squat, 85 lb.
Tabata push press, 65 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises. Post total reps from all 32 intervals to comments.

Only tracked total reps. I don't have the 25/25/10/10 plate combination required to do this workout without swapping plates so I took longer than one minute between rounds to switch plates.

Deadlift: 60
Hang power clean: 35
Front squat: 49
Push press; 70
Total: 214

Warm-up 10 minute row: 2367m, 2:06.7/500m
Cool-down 10 minute row: 2351m, 2:13.3/500m

170217

Friday 170217
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.

Subbed 3 chest to bar pull-ups+3 ring dips for muscle-ups

5 rounds.

Warm-up 10 minute row: 2388m, 2:05.6/500m
Cool-down 10 minute row: 2361m, 2:07.0/500m

170215

Tuesday 170214
Make 3 attempts at each of the following:
Max set toes-to-bars
Max set ring dips
Broad jump for distance
Then,
Row 2,000 meters for time
Rest as needed between exercises.
Post reps, distance and time for each to comments.

Knees to elbows, bar dips
20/18/6'6"
20/14/6'6"
10/8/7'

7:35.7, 1:53.9/500m

Warm-up 10 minute row: 2341m, 2:08.1/500m

170214

Monday 170213
Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155-lb. deadlifts, 9 reps
12 push-ups
15 box jumps, 24-in. box

8 rounds + 9 deadlifts + 5 push-ups.

121024: 8 rounds + 9 deadlifts.

Warm-up 10 minute row: 2468m, 2:01.5/500m
Cool-down 10 minute row: 2351m, 2:07.6/500m

170212

Sunday 170212
500 double-unders for time.
Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

500 single-unders, 185 lbs
Time: 10:45

Warm-up 10 minute row: 2454m, 2:02.2/500m
Cool-down 10 minute row: 2351m, 2:07.6/500m

170211

Thursday 170202
Badger
3 rounds for time of:
95-lb. squat cleans, 30 reps
30 pull-ups
Run 800 meters

Time: 33:14 (9:55, 11:35, 11:44)

121107: 35:54 (12:38, 11:59, 11:16)

Warm-up 10 minute row: 2416m, 2:04.1/500m
Cool-down 10 minute row: 2159m, 2:18.9/500m

170209

Thursday 170209
Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled to 135 lbs.
45 reps.

Warm-up 10 minute row: 2387m, 2:05.6/500m

170208

Wednesday 170208
For time:
Fran
1-mile run

Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.

Time: 16:49 (8:38, 8:11)

Warm-up 10 minute row: 2420m, 2:04.1/500m

170206

Monday 170206
5 rounds for time of:
Max calorie row in 60 seconds
50-lb. Turkish get-ups

Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

4 rounds.
Time: 36:36 (7:36, 10:25, 10:03, 8:31)
Cals: 28/25/26/25.

Alternated hands the first three rounds. Last round I did several chunks with just the left hand and it was a lot faster.

Warm-up 10 minute row: 2424m, 2:03.7/500m

170205

Sunday 170205
Back squat 5-5-5-5-5 reps

185-205-225-235-245

Warm-up 10 minute row: 2390m, 2:05.5/500m
Cool-down 10 minute row: 2325m, 2:09.0/500m

170203

Complete for time:
100 Pull Ups

Time: 5:29 (sets of 5 on 0:15)

160714: 6:09
150203: 7:13

150123: 7:18
130621: 8:03
130417: 9:38

Warm-up 10 minute row: 2355m, 2:07.3/500m
Cool-down 10 minute row: 2256m, 2:12.9/500m

170202

3 rounds for time of:
1.5 pood goblet squats, 30 reps
30 push-ups
Row 1000 meters

Time: 23:40

Warm-up 10 minute row: 2427m, 2:03.6/500m