170630

Wednesday 170628
Complete as many rounds as possible in 12 minutes of:
60-lb. dumbbell deadlifts, 9 reps
6 burpees
60-lb. dumbbell power cleans, 3 reps

scaled to:
Complete as many rounds as possible in 12 minutes of:
135-lb. barbell deadlifts, 9 reps
6 burpees
135lb. barbell power cleans, 3 reps

9 round + 9 deadlifts + 2 burpees.

Warm-up 10 minute row: 2416m, 2:04.1/500m
Cool-down 10 minute row: 2327m, 2:08.9/500m

170621

Wednesday 170621
5 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups

Scaled to:
5 rounds for time of:
25 barbell thrusters, 45 lbs
30 pull-ups

Time: 19:36 (2:59, 3:42, 4:07, 4:10, 4:37)

170620

Tuesday 170620
Tabata squats holding a 45-lb. plate
Weighted dip 3-3-3-3 reps

Tabata: 84 reps
Dip: 20-35-45-45. Ring dips with 20 lb. weight vest + 10/25 plate.

Warm-up 10 minute row: 2360m, 2:07.1/500m

170619

Sunday 170618
3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple-unders
Run 400 meters

scaled to:
3 rounds for time of:
30 kettlebell swings, 1.5 pood
90 single-unders
Run 400 meters

Time: 11:24 (3:50, 3:47, 3:46)

Warm-up 10 minute row: 2382m, 2:05.8/500m
Cool-down 10 minute row: 2272m, 2:12.0/500m

170616

Friday 170616
Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

Scaled to: 275 lbs.
2 rounds + 5 deadlifts + 18 wall-balls + 15 burpees

Warm-up 10 minute row: 2344m, 2:07.9/500m
Cool-down 10 minute row: 2202m, 2:15.8/500m

170614

Wednesday 170614
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

Single unders:
119+16+173+28+283+38=657

Warm-up 10 minute row: 2359m, 2:07.1/500m

170613

Monday 170612
4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit-ups

Scaled to:
4 rounds for time of:
30 push-ups
95-lb. front squats, 20 reps
95-lb. push presses, 20 reps
30 sit-ups

Time: 27:32 (5:06, 6:33, 8:08, 7:42)

Warm-up 10 minute row: 2382m, 2:05.9/500m

170611

Saturday 170610
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of rowing (calories)
Rest 1 minute

48+15+47+14+42+13+36+13+39+15=282

Warm-up 10 minute row: 2337m, 2:08.3/500m
Cool-down 10 minute row: 2236m, 2:14.1/500m

170610

Friday 170609
Back squat 5-5-5-5-5 reps

185-205-225-245-255

170205: 185-205-225-235-245

Warm-up: 1 hour family bike ride on Rountree branch trail.

170609

Thursday 170608
10 1-minute rounds of:
185-lb. thrusters, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.
Post number of pull-ups completed each round to comments.

Scaled to:
135 lbs. 75m row, regular pull-ups.

9+10+8+10+10+9+9+9+7+8=89 reps

Warm-up 10 minute row: 2306m, 2:10.1/500m
Cool-down 10 minute row: 2180m, 2:17.6/500m

170607

Monday 170605
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups

Time: 12:58

120604: 12:09

Warm-up 10 minute row: 2310m, 2:09.8/500m

170606

Friday 170602
Double Grace
For time:
135-lb. clean and jerk, 60 reps

Time: 11:22

Warm-up 10 minute row: 2384m, 2:05.8/500m

170604

Sunday 170604
5 rounds for reps of:
1 minute of 75-lb. sumo deadlift high pulls
1 minute of 75-lb push presses
1 minute of rowing
Rest 1 minute

24+24+15+24+24+12+20+20+14+20+20+14+20+20+16=287 reps

Warm-up 10 minute row: 2276m, 2:11.8/500m
Cool-down 10 minute row: 2250m, 2:13.3/500m

170602

For fun:
~5 miles lake paddling, not timed.

170601

Thursday 170601
10 200-meter sprints
Rest as needed between efforts.

10 250 row, 1:30 rest.

49.5
48.7
48.6
48.7
48.3
49.3
50.1
49.2
51.4
49.5

Total: 8:13.1, 1:38.6/500m

Warm-up 10 minute row: 2328m, 2:08.8/500m