180330

Thursday 180329
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

95-105-115-125-135
95-105-115-125-125
95-105-115-125-135

Warm-up 10:00 row: 2342m, 2:08.1/500m
Cool-down 10:00 row: 2244m, 2:13.6/500m

180329

Wednesday 180328
Tama
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.

scaled to:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 75/55 lb.
400-meter single-arm barbell farmers carry, 75/55 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 75/55 lb.
200-meter single-arm barbell farmers carry, 95/65 lb.

Time: 33:46. Had to use two hands on the last farmers carry because plates were slipping.

Warm-up 10:00 row: 2319m, 2:09.3/500m
Cool-down 10:00 row: 2145m, 2:19.8/500m

180327

Tuesday 180327
For time:
100 wall-ball shots

Men: 30-lb. ball to 10-ft. target
Women: 20-lb. ball to 9-ft. target

Scaled to:
"Karen"
150 Wallball shots, 20 pound ball

Time: 7:52. Broke into sets of 25 for the first four rounds. Last 50 were wildly broken.

130322: 9:37
120701: 11:46 (after Grace)
110208: 8:23 (45 lb barbell thrusters)
100518: 9:49 (45 lb barbell thrusters)

Warm-up 10:00 row: 2347m, 2:07.8/500m
Cool-down 10:00 row: 2225m, 2:14.8/500m

180326

Sunday 180325
Hang power snatch 3-3-3-3-3 reps

95-105-115-125-135

Warm-up 10 minute row: 2303m, 2:10.2/500m
Cool-down 10 minute row: 2320m, 2:09.3/500m

180323

Saturday 180324
Deadlift 5-5-3-3-3-1-1-1-1 reps

225-275-315-335-345-355-360-365-370

6935 lbs.

170308: 275-315-335-355-365-375-385(f)-385(f)-365(f)

Warm-up 10 minute row: 2247m, 2:13.5/500m
Cool-down 10 minute row: 2210m, 2:15.7/500m

180323

Friday 180323
Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

scaled:
Men use 65 lb., perform jumping chin-over-bar pull-ups

161 reps.

180321

Wednesday 180321
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 36-in. box
Women: 30-in. box

Time: 10:47 (2:36, 2:47, 2:48, 2:36)

150902: 12:34 (2:51, 3:16, 3:16, 3:09)

Warm-up 10 minute row: 2319m, 2:09.3/500m
Cool-down 10 minute row: 2318m, 2:09.4/500m

180320

Tuesday 180320
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

5 rounds + 3 cal. (1:00, 1:14, 1:29, 1:28, 1:32, 0:16). First couple sets unbroken, the last three in 3-4 sets. Probably better to break early and keep a steady fast pace the whole way through.

Warm-up 10 minute row: 2349m, 2:07.7/500m
Cool-down 10 minute row: 2314, 2:09.6/500m

180319

Monday 180319
Hansen
5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Scaled to:
5 rounds for time of:
30 Russian kettlebell swings, 2 pood
30 burpees
30 abmat sit-ups

Time: 24:16 (4:20, 4:33, 4:49, 5:11, 5:22)

Warm-up 10 minute row: 2316m, 2:09.5/500m

180317

Saturday 180317
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

scaled to:
95-lb barbell hang clean and jerks + 20-lb weight vest.

Time: 8:20.

Warm-up 10 minute row: 2258m, 2:12.8/500m
Cool-down 10 minute row: 2173, 2:18.0/500m

180316

Friday 180316
Workout 18.4
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
Time cap: 9 minutes

scaled: deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl

Time: 6:18

180314

Tuesday 180313
Bench press 5-5-5-5-5 reps

135-155-165-175-185(4)

Cool-down 20 minute row: 4540, 2:12.1/500m

180313

Monday 180312
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

Scaled to:
Tabata pull-ups
Rest 1 minute
Tabata abmat sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata barbell good mornings
Rest 1 minute
Tabata jumping back squats

45-lb. presses, good mornings, and squats

60+87+64+56+72=339 reps

Warm-up 10 minute row: 2405m, 2:04.7/500m
Cool-down 10 minute row: 2245, 2:13.6/500m

180311

Sunday 180311
Clean and jerk 3-3-3-3-3 reps

135-155-165-175-185.

Warm-up 10 minute row: 2325m, 2:09.0/500m
Cool-down 10 minute row: 2314m, 2:09.6/500m

180310

For max calories:
15 push-ups
15 Russian kettlebell swings, 2 pood
Row for max calories
Rest 3 minutes between rounds.

32+34+36+40+45=187 calories

180309

Friday 180309
Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes
Scaled:
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches

Time: 13:46

180307

Wednesday 180307
5 rounds for time of:
Run 400 meters
15 thrusters

Men: 95 lb.
Women: 65 lb.

Scaled to: 80 lbs.
Time: 14:12 (2:35, 2:50, 2:49, 3:02, 2:53)

Warm-up 10 minute row: 2338m, 2:08.3/500m
Cool-down 10 minute row: 2253m, 2:13.1/500m

180306

Sunday 180304
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups

Scaled to:
3 rounds for time of:
50 abmat sit-ups
25 handstand push-ups, feet on box

Time: 11:15

Warm-up 10 minute row: 2381m, 2:06.0/500m

180305

Monday 180305
Back squat 1-1-1-1-1-1-1 reps

255-265-275-285-295-305-315

170414: 255-275-285-295-225-225-225
160929: 275-285-295-305-315-320-325(f)
160314: 275-285-295-305-315-325-335(f)

Warm-up 10 minute row: 2367, 2:06.7/500m

180303

Thursday 180301
Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Time: 26:49 (8:40, 9:16, 8:51)

Warm-up 10 minute row: 2309m, 2:09.9/500m
Cool-down 10 minute row: 2181m, 2:17.5/500m

180302

Friday 180302
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

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

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Scaled: 35-lb. dumbbells, stepping burpees allowed

Time: 6:03
206 lb.