170729

For time:
21 Deadlifts (135/95)
10 Burpees
18 Deadlifts (155/115)
10 Burpees
15 Deadlifts (185/135)
10 Burpees
12 Deadlifts (225/165)
10 Burpees
9 Deadlifts (255/185)
10 Burpees
6 Deadlifts (295/205)
10 Burpees
3 Deadlifts (315/225)
10 Burpees
* 20 burpees must be completed, instead of 10, following a round that is not unbroken

Time: 16:20. All deadlifts unbroken. I went straight to the burpees before changing plates on the first round. All later rounds changed weight between deadlift and burpees and that worked much better.

Warm-up 10 minute row: 2309m, 2:09.9/500m
Cool-down 10 minute row: 2254m, 2:13.1/500m

170728

Bike: 23.44 miles. Time: 1:24:18, 16.7 mph avg.

170725

“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
(Bergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 Burpee)

Time: 22:51
Row 1: 2:52.3, 1:56.1/500m
Row 2: 3:06.0, 2:00.6/500m

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

170724

“Randy’s on the Run”
5 rounds:
400m Run
15 Power Snatches (75/55)

75 lb. dumbbell snatches/alternating
Time: 16:20 (3:00, 3:19, 3:29, 3:20, 3:10)

170722

Thursday 170720
Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts, 225 lb.

HSPU scaled: feet on box
4 rounds even (3:05, 3:36, 4:17, 4:01)

Warm-up 10 minute row: 2316m, 2:09.5/500m
Cool-down 10 minute row: 2178m, 2:17.7/500m

170719

Bike: 12.81 miles. Time: 45:56. 16.7 mph.

170718

Run: 5 miles

Time: 39:01 (7:48, 7:37, 7:43, 8:02, 7:49)

170716

Sunday 170716
For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 95 lb.
50 hip extensions
50 burpees

scaled to:
50 jumping alternating lunges, 50 steps
50 ring pull-ups
50 push presses, 95 lb.
50 Russian kettlebell swings, 2 pood
50 burpees

Time: 18:18

Warm-up 10 minute row: 2361m, 2:07.0/500m
Cool-down 10 minute row: 2207m, 2:15.9/500m

170715

Saturday 170715
27-21-15-9 reps for time of:
95-lb. squat cleans
Ring dips

Time: 15:59

Warm-up 10 minute row: 2285m, 2:11.2/500m

170714

Friday 170714
For time:
50 box jumps, 30-in. box
50 kettlebell swings, 2 pood
50 knees-to-elbows
50 wall-ball shots, 30-lb. ball
50 burpees

scaled:
24 inch box, 1.5 pood, k2e on rings, 20 lb ball.

Time: 17:43

Warm-up 10 minute row: 2341m, 2:08.1/500m
Cool-down 10 minute row: 2218m, 2:15.2/500m

170712

AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees

Scaled deadlifts to 170/205/260
Round 1: 1 round + 12 deadlifts + 4 burpees
Round 2: 2 rounds + 9 deadlifts + 1 burpee
Round 3: 3 rounds + 6 deadlifts + 3 burpees

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

170711

Bike: 12.82 miles. Time: 44:13. 17.4 mph.

170709

Saturday 170708
Dallas 5

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

75 + 86 + 15 + 70 + 85 = 331 total. 42.5 lb dumbell/alternating

Warm-up 10 minute row: 2338m, 2:08.4/500m
Cool-down 10 minute row: 2212m, 2:15.6/500m

170707

Thursday 170706
Bench press 3-3-3-3-3 reps

135-155-175-185-190(1)

Warm-up 10:30 minute row: 2529m, 2:05.0/500m
Cool-down 10 minute row: 2334m, 2:09.6/500m

170796

1 min: max calorie row
1 min: rest
1 min: max burpee
1 min: rest
1 min: max toe to bar
5 minute rest
8 rounds:
1st min: 50% calorie row number
2nd min: 50% burpee number
3rd min: 50% toe to bar number

row: 26
burpee: 19
toe to rings: 16
held 13/10/8 for all eight rounds.

Warm-up 10 minute row: 2360m, 2:07.1/500m
Cool-down 10 minute row: 2212m, 2:15.2/500m

170703

Row: Death by calories. 1 calorie the first minute, 2 the second, etc.
20 rounds + 17 calories. 3010m, 10:47, 1:47.4/500m

rest 5:00 then:
Death by Russian kettlebell swings, 2 pood
20 rounds + 17 reps

Warm-up 10 minute row: 2447m, 2:02.6/500m
Cool-down 10 minute row: 2306m, 2:10.1/500m

170701

Sunday 170625
Front squat 1-1-1-1-1-1-1-1-1-1 reps

135-165-185-205-225-235-240-245-250

160814: 230-240-250-260-265-266-267-268-269-270
160214: 225-235-245-255-260-261-262-263-264-265

Warm-up 10 minute row: 2434m, 2:03.2/500m
Cool-down 10 minute row: 2360m, 2:07.1/500m