180227

180218
Saturday 180217
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box

Scaled to:
125 lbs, 24-in. box. Cleaned weight.

43+41+37+35+39=195 calories

180226

Saturday 180224
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups

Scaled to:
21-18-15-12-9-6-3 reps of:
Pike Handstand push-ups
Kipping L pull-ups

Time: 18:16

Warm-up 10 minute row: 2396m, 2:05.2/500m
Cool-down 10 minute row: 2306m, 2:10.1/500m

180225

Tuesday 180220
Havana
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scaled to:
Complete as many rounds as possible in 25 minutes of:
200 single-unders
30 push-ups
10 power cleans, 135 lb.

4 rounds + 160 single unders.

Warm-up 10 minute row: 2396m, 2:05.2/500m
Cool-down 10 minute row: 2306m, 2:10.1/500m

180223

Friday 180223
Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

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

Scaled to hanging knee-raises, 35-lb. dumbbell:
10 rounds + 8 hanging knee-raises + 10 clean and jerks + 13 calories = 351 reps.
(1:34, 1:43, 1:37, 1:49, 1:53, 1:58, 1:55, 1:57, 1:54, 2:01, 1:33)

180222

Monday 180219
4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk

scaled to:
4 rounds for time of:
15 GHD sit-ups
15 hip extensions
60-ft. handstand walk

Time: 14:29 (2:46, 3:42, 3:54, 4:05). Was able to go over 30 feet unbroken on first three rounds of handstand walks.

Warm-up 10 minute row: 2344m, 2:07.9/500m
Cool-down 10 minute row: 2346m, 2:07.8/500m

180221

Wednesday 180221
8 rounds for time of:
Run 400 meters
Rest 90 seconds
Post total time to comments, not including eighth rest.

Time: 21:29 (1:17, 1:19, 1:21, 1:21, 1:23, 1:27, 1:27, 1:21)

100304: 21:47 (1:19, 1:20, 1:22, 1:24, 1:25, 1:28, 1:28, 1:26)

Warm up: 1 mile run

180218

Saturday 180217
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box

Scaled to:
Five 3-minute rounds of:
10 goblet squats, 2 pood
10 burpees
Row for max calories
Rest 3 minutes between rounds.

43+39+37+36+37=192 calories

180217

Friday 180216
Complete as many rounds as possible in 20 minutes of:
5 snatches
3 muscle-ups
Men: 95 lb.
Women: 65 lb.

Scaled to:
Complete as many rounds as possible in 20 minutes of:
5 snatches, 75 lb.
5 pull-ups
5 ring dips

15 rounds + 4 snatches. (0:49, 1:06, 1:11, 1:12, 1:13, 1:28, 1:21, 1:22, 1:16, 1:22, 1:31, 1:23, 1:27, 1:26, 1:28, 0:18)

Cold. Hands got numb and ended up with some nice tears.

Warm-up 10 minute row: 2325m, 2:09.0/500m
Cool-down 10 minute row: 2231m, 2:08.7/500m

180216

Thursday 180215
Row 5,000 meters

Time: 18:54.1, 1:53.4/500m (PR)

It's been a long time since I tested this and was surprised to get a PR. Set out trying to keep it between 1:54-1:55/500m and it felt good so I let it rip in the last 1k. Felt good, like there's some room for improvement.

110820: 18:58.1
100625: 19:15.7
100106: 20:13.6
100121: 20:51.5

Warm-up 10 minute row: 2417m, 2:04.1/500m
Cool-down 10 minute row: 2375m, 2:06.3/500m

180214

Tuesday 180213
3 rounds for time of:
800-meter run
25 toes-to-bars
25 deadlifts

Men: 225 lb.
Women: 155 lb.

Scaled toes-to-bar to knees-to-elbows on floor.
Time: 21:46 (6:19, 7:36, 7:50)

180213

Monday 180212
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.

Scaled to: lay to 10-foot rope climbs, 135-145-155-165-185 lb.
Time: 10:20

Warm-up 10 minute row: 2408m, 2:04.5/500m
Cool-down 10 minute row: 2341m, 2:08.1/500m

180212

Sunday 180211
Front squat 10-10-10-10-10 reps

135-165-185-205-225(7/3)

190211

Friday 180209
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

scaled to: 500m row.
Time: 29:38 (5:20, 5:58, 6:30, 6:04, 5:43)

Warm-up 10 minute row: 2323m, 2:09.1/500m
Cool-down 10 minute row: 2177m, 2:17.8/500m

190209

Thursday 180208
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press

5 rounds + 3 deadlifts. (0:34, 0:49, 1:04, 1:01, 1:00, 0:29). Did this immediately after shoveling about five inches of heavy snow.

Warm-up 10 minute row: 2319m, 2:09.3/500m

180208

Wednesday 180207
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Men: 60-lb. dumbbell
Women: 40-lb. dumbbell

scaled to:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges, 50-lb dumbbell
10 right-arm overhead walking lunges, 50-lb dumbbell

5 rounds + 10 GHD sit-ups + 10 left-arm overhead walking lunges (1:44, 2:02, 2:09, 2:25, 2:25, 1:15)

Warm-up 10 minute row: 2465m, 2:01.7/500m
Cool-down 10 minute row: 2265m, 2:12.4/500m

180206

20-35-50 reps for time of:
Burpees
Russian Kettlebell swings, 2 pood

Time: 12:07

180205

Monday 180205
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the 15 reps.

95-105-115-125-135
145-150-155-160-165
175-180-185(f)-185(f)-185(f)

Warm-up 10 minute row: 2416m, 2:04.1/500m

170204

Sunday 180204
T
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint
Rest 2 minutes

Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

scaled to:
5 rounds for time of:
125-meter row
10 squat clean thrusters, 95 lbs
15 kettlebell swings, 1.5 pood
125-meter row
Rest 2 minutes

Time: 24:24 (3:09, 3:16, 3:14, 3:24, 3:18)

Warm-up 10 minute row: 2420m, 2:03.9/500m
Cool-down 10 minute row: 2328m, 2:08.6/500m

170203

Saturday 180203
For time:
30 muscle-ups

scaled to kneeling muscle-ups
Time: 6:44

Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

5 rounds + 2 pull-ups.

Warm-up 10 minute row: 2437m, 2:03.9/500m
Cool-down 10 minute row: 2388m, 2:05.6/500m

180201

Thursday 180201
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats

Scaled to 135 lbs.
5 rounds + 25 burpees + 3 back squats (2:58, 3:21, 3:33, 3:46, 3:59, 2:30)

091125: 4 rounds. 135 lbs.

Cool-down 20 minute row: 2524m, 2:12.6/500m