171031

Row for 30 minutes. 6900m, 2:10.4/500m

171029

Run: 7.87 miles, Time: 1:06:45, 8:29/mile avg. pace.

171028

Saturday 171028
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Scaled to single-unders and 75 lb barbell push jerks and squat cleans.

100+90+77=267 reps

Warm-up 10 minute row: 2341m, 2:08.1/500m
Cool-down 10 minute row: 22601m, 2:12.7/500m

171023

Monday 171023
Power clean 10-5-3-1-1-1-3-5-10 reps

135-155-185-190-195-200(f)-165-145-135

Warm-up 10 minute row: 2345m, 2:07.9/500m
Cool-down 10 minute row: 2331m, 2:08.7/500m

171026

Row for 30 minutes. 6523m, 2:17.9/500m

171024

Tuesday 171024
For time:
400-meter run
100-meter farmers carry, 70-lb. dumbbells
800-meter run
100-meter farmers carry, 70-lb. dumbbells
400-meter run

Time: 8:16

Warm-up: 1 mile run

171022

Sunday 171022
For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

scaled to:
60 abmat sit-ups
50 knees-to-elbows (on floor with kb)
40 abmat sit-ups
30 pull-ups
30 strict pull-ups

Time: 14:21

Warm-up 10 minute row: 2322m, 2:09.2/500m
Cool-down 10 minute row: 2249m, 2:13.3/500m

171021

For time:
75 deadlifts, 185 lbs
75 wall-balls, 20 lbs.
*No more than five reps per set

Time: 9:43 (4:31, 5:11)

Warm-up 10 minute row: 2258m, 2:12.8/500m
Cool-down 10 minute row: 2170m, 2:18.2/500m

171020

Thursday 171019
Back squat 10-10-10-10-10 reps

115-135-155-185-205

Warm-up 10 minute row: 2398m, 2:05.1/500m
Cool-down 10 minute row: 2303m, 2:10.2/500m

171018

Wednesday 171018
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 155 lb.
20 jerks, 155 lb.
10 push presses, 155 lb.

scaled to:
40 push-ups
30 dips
20 handstand push-ups
20 bench presses, 115 lb.
25 jerks, 115 lb.

Time: 16:14. First five HSPU regular, rest feet on bench.

Warm-up 10 minute row: 2273m, 2:11.9/500m

171017

Monday 171016
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row

6 rounds + 15 burpees + 13 calories (2:42, 2:57, 2:59, 2:58, 3:04, 3:13)
row: 2,822m 10:58.0, 1:56.5/500m

Warm-up 10 minute row: 2343m, 2:08.0/500m
Cool-down 10 minute row: 2182m, 2:17.6/500m

171015

Saturday 171014
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185 lb.
20 power cleans, 185 lb.
10 front squats, 185 lb.

Scaled to:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185 lb.
20 power cleans, 135 lb.
10 front squats, 135 lb.

Time: 16:32 (4:01, 2:41, 2:52, 2:28, 0:58)

Warm-up 10 minute row: 2365m, 2:06.8/500m
Cool-down 10 minute row: 2243m, 2:13.7/500m

171014

Thursday 171012
5 rounds for time of:
25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows

scaled to:
25 Russian kettlebell swings, 2 pood
25 abmat sit-ups
25 Supmerman
25 knees-to-elbows (first round on rings, rest on floor with KB)

Time: 22:04 (4:20, 4:33, 4:11, 4:36, 4:22)

Warm-up 10 minute row: 2329m, 2:12.2/500m
Cool-down 10 minute row: 2210m, 2:15.7/500m

171013

Wednesday 171011
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks

24+6+19+6. Ring pull-ups.

Warm-up 10 minute row: 2362m, 2:07.0/500m
Cool-down 10 minute row: 2276m, 2:11.8/500m

171011

Tuesday 171010
Overhead squat 1-1-1-1-1-1-1 reps

Scaled to front squat:
185-205-225-235-245-255-260(f)

Cool-down 20 minute row: 4619m, 2:09.9/500m

171009

Saturday 171007
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge

4 rounds + handstand walk + broad jump

171008

Sunday 171008
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute

Time: 35:52 (5:19, 5:47, 6:42, 6:56, 7:06)

Warm-up 10 minute row: 2337m, 2:08.3/500m
Cool-down 10 minute row: 2223m, 2:14.9/500m

171007

Friday 171006
15-12-9 reps for time of:
135-lb. power cleans
135-lb. thrusters

Time: 8:24. Scaled to 115 lbs.

Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2224m, 2:14.8/500m

171005

Wednesday 171004
Complete as many rounds as possible in 12 minutes of:
10-cal. bike
15 push-ups
20 single-leg squats, alternating

subbed 10-cal row
4 rounds + 10 calories + 15 push-ups + 4 single-leg squats

Warm-up 10 minute row: 2351m, 2:07.6/500m
Cool-down 10 minute row: 2373m, 2:06.4/500m

171004

Tuesday 171003
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

Time: 21:36 (1:16, 3:02, 4:54, 6:24)

160321: 21:36 (1:13, 2:57, 4:47, 6:38)

Warm-up: 1 mile run

171003

Monday 171002
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

3+3+6+6+9+9+12+12+15+15+14=104 reps

Warm up: 1000m row. Time: 4:00, 2:00/500m

171001

For reps:
Tabata Deadlifts 145/115 pounds
Rest 1:00
Tabata Kettlebell Swings 1.5/1 pood
Rest 1:00
Tabata Goblet Squats 1.5/1 pood
Rest 1:00
Tabata Box Jumps 24"/20"
Rest 1:00

Then:
100 partner sit-ups with 20 lb medicine ball

81 + 88 + 57 + 58 =  284 reps
Time: 4:24