171231

Friday 171229
3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-ups

Time: 18:42 (5:43, 6:22, 6:36). Knees-to-elbows performed on the floor holding a kettlebell.

Warm-up 10 minute row: 2361m, 2:07.0/500m
Cool-down 10 minute row: 2191m, 2:10.9/500ma

171230

Wednesday 171227
The Lyon
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

115 lbs.
Time: 2:37, 2:38, 2:11, 2:18, 2:13 (20:02 total with rest)

Warm-up 10 minute row: 2348m, 2:07.7/500m
Cool-down 10 minute row: 2313m, 2:09.7/500m

171228

Tuesday 171226
On a 12-minute clock, 4 rounds of:
1 minute of 1.5-pood kettlebell snatches
1 minute of sit-ups
1 minute of lunges

scaled to 1.5-pood American kettlebell swings
356 reps.

Warm-up 10 minute row: 2338m, 2:08.3/500m
Cool-down 10 minute row: 2320m, 2:09.3/500m

171227

Monday 171225
4 rounds for time of:
Run 400 meters
50 squats

Time: 11:12 (2:30, 2:42, 3:00, 2:59)

130421: 14:01. I was feeling pretty beat up so I took this one easy.
110228: 12:52

Warm-up 10 minute row: 2421m, 2:03.9/500m
Cool-down 10 minute row: 2214m, 2:15.5/500m

171225

Friday 171222
3 rounds for time of:
Row 250 meters
30-lb. dumbbell thrusters, 21 reps
12 chest-to-bar pull-ups

26 lb dumbell/kettlebell thrusters.
Time: 12:04

Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2322m, 2:09.2/500m

171224

Sunday 171217
10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

125m row:
21.1, 21.4, 21.3, 21.5, 21.8, 21.7, 22.0, 22.1, 22.2, 21.7
Total: 3:36.9, 1:26.7/500m

170125: 22.7,22.3, 21.9, 21.8, 21.6, 21.7, 21.7, 21.6, 22.0, 22.2, 3:39.4, 1:27.7/500m

Challenge Score:
250,000m

Warm-up 20 minute row: 4620m, 2:06.0/500m
Cool-down 20 minute row: 4527m, 2:05.8/500m

171223

Monday 171218
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope

Scaled to: lay to 10-foot rope climbs. Last 4 were lay to stand.

Time:15:02

Challenge Score:
239,055m

Warm-up 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2327m, 2:08.9/500m

171221

Tuesday 171219
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 15 reps
15 strict handstand push-ups

scaled to:
260-lb deadlifts/feet on box HSPU

Time: 19:26 (5:40, 6:44, 7:01)

Challenge Score:
234,382m

Warm-up 10 minute row: 2446m, 2:02.6/500m
Cool-down 10 minute row: 2159m, 2:18.9/500m

171219

Row 7000m. Time: 29:32.3, 2:06.5/500m

Challenge Score:
229,777m

171216

Row 7000m. Time: 31:11.6, 2:13.6/500m

Challenge Score:
222,777m

171215

Thursday 171214
For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

scaled to:
For time:
24 pull-ups
24 ring dips
Row 1000 meters
18 pull-ups
18 ring dips
Row 500 meters
12 pull-ups
12 ring dips
Row 250 meters

Time: 15:27

Challenge Score:
215,777m

Warm-up 20 minute row: 4716m, 2:07.2/500m
Cool-down 20 minute row: 4618m, 2:09.9/500m

171213

Wednesday 171213
Front squat 1-1-1-1-1-1-1-1-1-1 reps

135-185-205-225-235-240-245-250-250-255

170701: 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

Challenge Score:
204,678m

Warm-up 10 minute row: 2373m, 2:06.4/500m
Cool-down 10 minute row: 2305m, 2:10.1/500m

171212

Row 13,290m. Time: 57:24.1, 2:09.5/500m

Challenge Score:
200,000m

171210

Row 14,000m. Time: 1:03:13.9. 2:15.5/500m

Challenge Score:
186,710m

171209

Thursday 171207
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

185-205-225-245-255
95-100-105-110-115
225-255-300-335-365

Challenge Score:
172,710m

Warm-up 30 minute row: 7030m, 2:08.0/500m

171208

Wednesday 171206
4 rounds for time of:
400-m run
30 push presses, 65 lb.
20 jumping chest-to-bar pull-ups

Time: 23:18 (5:18, 6:03, 6:08, 5:44). Subbed 500m row. Jumping pull-ups from 45 lb. plate first 3 rounds. Added another 25 lb. plate for last round.

Challenge Score:
165,680m

Warm-up 20 minute row: 4651m, 2:09.0/500m
Cool-down 20 minute row: 4459m, 2:14.5/500m

171207

Tuesday 171205
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating

3 rounds + 50ft handstand walk. Subbed 30 squats.

Challenge Score:
154,570m

Warm-up 10 minute row: 2385m, 2:05.7/500m
Cool-down 10 minute row: 2331m, 2:08.7/500m

171205

Saturday 171202
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
Men use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box

179 reps.

Challenge Score:
149,854m

Warm-up 30 minute row: 7050m, 2:07.6/500m

171204

Row 14,000m. Time: 58:13.2, 2:04.7/500m

Challenge Meters:
142,067m

171203

“Cinder Block”
For Time:
10 Strict Pull-ups, 15/12 Calorie Bike
10 Strict Pull-ups, 15/12 Calorie Bike
10 Strict Pull-ups, 15/12 Calorie Bike
20 Push-ups, 15/12 Calorie Bike
20 Push-ups, 15/12 Calorie Bike
20 Push-ups, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike

Time: 16:28. 15 calorie row, 1,942m, 1:54.5/500m

Challenge Score:
128,067m

Warm-up 30 minute row: 7174m, 2:05.4/500m
Cool-down 30 minute row: 7069m, 2:07.3/500m

171202

7 rounds for max distance of:
Row 5:00
15 Russian kettlebell swings, 2 pood

8899m, 1:57.9/500m

Challenge Meters:
111,882m

Warm-up 10 minute row: 2362m, 2:07.0/500m
Cool-down 10 minute row: 2325m, 2:09.0/500m