170930

Saturday 170930
For time:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men thruster 45 lb.
Women thruster 35 lb.

Time: 10:54 (rings)

Warm-up 10 minute row: 2344m, 2:07.9/500m
Cool-down 10 minute row: 2305m, 2:10.1/500m

170929

Friday 170929
For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat

scaled to:
handstand push-ups: feet on box
31/27/265

Warm-up 10 minute row: 2328m, 2:08.8/500m
Cool-down 10 minute row: 2313m, 2:09.7/500m

170928

Thursday 170928:
21-15-9 reps for time of:
Single-arm dumbbell snatches
Bar muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

scaled to:
21-15-9 reps for time of:
Single-arm dumbbell snatches 50-lb
Pull-ups
Bar dips

Time: 9:10 (approx)

Warm-up 10 minute row: 2419m, 2:04.0/500m
Cool-down 10 minute row: 2225m, 2:14.7/500m

170924

Bike BO loop. 29.74 miles. Time: 1:54:07, 15.6 mph average.

170923

“Lava Run”
600 Meter Hill Run
50 Overhead Squats (45/35)
600 Meter Hill Run
50 Thrusters (45/35)
600 Meter Hill Run
50 Front Squats (45/35)

scaled to:
750 meter row (Damper 10)
50 Overhead Squats (45/35)
600 meter row (Damper 10)
50 Thrusters (45/35)
600 meter row (Damper 10)
50 Front Squats (45/35)

Time: 20:41. Broke all barbell movements 20-15-15

Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2218m, 2:15.2/500m

170921

Monday 170918
5 rounds for time of:
60-second L-sit hold
30-cal. row
Each round, accumulate a total of 60 seconds holding the L-sit.

Scaled to:
5 rounds for time of:
60-second plank hold
30-cal. row

Time: 14:30 (3:00, 2:53, 2:53, 2:57, 2:45). All plank holds unbroken.

Warm-up 10 minute row: 2332m, 2:08.6/500m
Cool-down 10 minute row: 2318m, 2:09.4/500m

170920

4 Rounds:
25/20 Cal. Row
25 KB Swings (53/35)
25 Goblet Squats (53/35)

Time: 17:30 (3:44, 4:23, 4:39, 4:42)

Warm-up 10 minute row: 2287m, 2:11.1/500m
Cool-down 10 minute row: 2166m, 2:18.5/500m

170919

Bike: 12.76 miles. Time: 45:28, 16.8 mph avg.

170918

Sunday 170917
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Time: 24:19 (3:27, 3:33, 4:07, 4:26, 4:29, 4:15) (fasted workout)

160818: 22:29 (3:03, 3:22, 3:31, 4:08, 4:21, 4:00)
150102: 25:36 (3:33, 3:53, 4:06, 4:34, 4:48, 4:42)
130103: 26:46

Warm-up 10:00 row: 2300m, 2:10.4/500m

170914

Row for 30 minutes. 6484m, 2:18.8/500m

170913

Wednesday 170913
30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots, 20-lb. ball

Time: 12:23

Warm-up 10 minute row: 2282m, 2:11.4/500m
Cool-down 10 minute row: 2154m, 2:18.6/500m

170912

Wednesday 170906
Kev
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. partner barbell carry, 315 lb.

Scaled to:
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 265 lb., each
9 bar-facing burpees, synchronized
9 pull-ups
9 push-ups
55-ft. partner barbell carry, 215 lb.

6 rounds + 6 deadlifts + 9 bar-facing burpees + 9 pull-ups (2:53, 3:57, 3:14, 4:30, 4:13, 4:31)

170910

Bike: 24.6 miles. Time: 1:32:15, 16.0 mph avg.

170909

Saturday 170909
7 2-minute rounds of:
25-cal. row
205-lb. jerks, max reps
There is no rest between rounds.

scaled to:
6 2-minute rounds of:
25-cal. row (first two rounds, rest of rounds 20 cal)
135-lb jerks

30 jerks total, 5 each round.

Warm-up 10 minute row: 2425m, 2:03.7/500m
Cool-down 10 minute row: 2346m, 2:07.8/500m

170908

Run: 3 miles
Time: 23:22

Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2209m, 2:15.8/500m

170907

Row for 30 minutes. 6613m, 2:16.1/500m

170905

row for 35 minutes
Every 5 minutes, stop and perform 15 Russian kettlebell swings - 2 pood

7317 meters, 30:48, 2:06.2/500m

161201: 7375 meters, 30:04, 2:02.3/500m
151209: 7151 meters. 2:02.6/500m

Warm-up 10 minute row: 2324m, 2:09.0/500m

170904

Monday 170904
Back squat 10-5-3-1-1-1-3-5-10 reps

185-205-225-245-255-265-225-205-185

Warm-up 10 minute row: 2312m, 2:09.7/500m
Cool-down 10 minute row: 2356m, 2:07.3/500m

170901

Strict Lynne
Five rounds for max reps of:
Body weight bench press
Strict Ring Pull-ups

BW 175:
4/8
2/6
switch to 135
11/5
8/4
8/4