180430

Monday 180430
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box

Rx weight but scaled to shoulder-to-overhead anyhow.

9 rounds + 22 reps.

110906: 5 rounds + 20 reps.

180428

Saturday 180428
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

scaled to:
5 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders

Time: 21:55 (3:02, 4:05, 4:35, 5:31, 4:41).
0:44.6, redo at 48
0:45.8, unbroken
0:47.8, redo at 8
0:47.0, redo at 8
0:47.3, unbroken

A little surprised by how much more difficult this was than the seven round running/snatch variation of this format from 180423.

Warm-up 10 minute row: 2343m, 2:08.0/500m

180427

Bike: 18.71 miles.
Time: 1:08.31, 16.4 mph avg.

180426

Friday 180420
AGOQ Workout 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans

Men: 245 lb.
Women: 170 lb.

scaled to:
4 rounds for time of:
25 pull-ups
5 cleans, 155 lb

Time: 9:52

180424

Tuesday 180424
Otis
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

Scaled to front squats (body weight) - 180 lbs
Deadlifts (body weight) - 180 lbs.
Press 1/2 body weight - 90 lbs.

6 rounds + 7 front squats. 1 bar, no rack.

Warm-up 10 minute row: 2348m, 2:07.7/500m

180423

Tuesday 180417
7 rounds for time of:
5 power snatches
1 sub-0:40 200-m sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Men: 135 lb.
Women: 95 lb.

scaled to 70 lb. dumbbell snatches.
Time: 12:14. Runs: 0:36, 0:37, 0:36, 0:37, 0:37, 0:38, 0:36

Warm-up: 1 mile run

180421

Row marathon (42195M).
Time: 3:23:37.4, 2:24.7

Went out at 2:05.5 PR pace and wheels came off about halfway through. Finished interval style. Absolutely must do carb-load protocol next time.

170429: 3:05:07.7, 2:11.6/500m
151224: 2:56:34.5, 2:05.5/500m (PR)

180418

Wednesday 180418
Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. row

scaled to:
Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
60-cal. row

4 rounds + 20 push-ups + 30 sit-ups + 31 cal.

Warm-up 10 minute row: 2365m, 2:06.8/500m

180416

Saturday 180414
21-15-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 115 lb.
Women: 80 lb.

scaled to:
21-15-9 reps for time of:
Overhead squats, 100 lbs
knees-to-elbows on floor

Time: 7:19

Warm-up 10 minute row: 2355m, 2:07.3/500m

180415

Friday 180413
Complete as many rounds as possible in 45 minutes of:
Run 400 m
3 rope ascents, 15-ft. rope
Run 400 m
15 clapping push-ups

scaled to:
Complete as many rounds as possible in 45 minutes of:
Row 500 m
3 lay to stand rope climbs
Row 500 m
15 clapping push-ups

7 rounds + 500 m + 3 lay to stand rope climbs + 201 m. (5:47, 5:56, 5:50, 5:59, 5:51, 5:52, 5:59, 3:43). Row: 7701m, 1:54.8/500m.

Warm-up 10 minute row: 2411m, 2:04.4/500m
Cool-down 10 minute row: 2216m, 2:15.3/500m

180413

Thursday 180412
Deadlift 3-3-3-3-3 reps

305-325-335-345-355

171105: 275-305-325-335-325
170408: 275-285-305-335-355

Warm-up 10 minute row: 2335m, 2:08.4/500m
Cool-down 10 minute row: 2242m, 2:13.8/500m

180412

Tuesday 180410
50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
GHD sit-ups

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Time: 24:40. Abmat sit-ups

Warm-up 10 minute row: 2284m, 2:11.3/500m
Cool-down 10 minute row: 2240m, 2:13.9/500m

180410

Monday 180409
Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups

BW 175: 10/44, 6/29, 5/27, 4/22, 4/19
Total: 175

121221: 124
120320: 125
110523: 132 (Smith machine)
110425: 140 (Smith machine)

180408

Sunday 180408
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

5 rounds + 50-ft handstand walk + 75-foot walking lunge.

Warm-up 10 minute row: 2325m, 2:09.0/500m
Cool-down 10 minute row: 2191m, 2:16.9/500m

180407

Thursday 180405
Elizabeth
21-15-9 reps for time of:
Cleans
Ring dips
Men: 135 lb.
Women: 95 lb.

Time: 5:34

160730: 6:08
130709: 8:39
120718: 10:08
100614: 25:22 (bar dips and squat cleans)
091118: 15:48 (bar dips, 87.5 pound squat cleans)

Warm-up 10 minute row: 2386m, 2:05.7/500m
Cool-down 10 minute row: 2284m, 2:11.3/500m

180406

Friday 180406
30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

scaled to:
21-15-9 reps for time of:
Dumbbell thrusters, 35-lb dumbbells
Toes-to-bars

time: 6:24

Warm-up 10 minute row: 2383m, 2:05.8/500m
Cool-down 10 minute row: 2305m, 2:10.1/500m

180404

Wednesday 180404
Thruster 3-3-3-3-3-3-3 reps

95-115-135-145-155-165-175

Warm-up 10:00 row: 2398m, 2:05.5/500m

180403

Monday 180402
Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls
Men: 95 lb.
Women: 65 lb.

scaled to:
Complete as many rounds as possible in 10 minutes of:
8 pull-ups
8 sumo deadlift high pulls, 75 lb.

10 rounds + 3 pull-ups. (0:38, 0:45, 1:00, 1:00, 1:01, 1:02, 1:07, 1:06, 1:13, 0:54, 0:11)

Warm-up 10:00 row: 2362m, 2:07.0/500m
Cool-down 10:00 row: 2274m, 2:11.9/500m

180401

Sunday 180401
2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

scaled to:
2 rounds for max reps of:
2 minutes of shoulder presses, 115 lb.
Rest 1 minute
2 minutes of front squats, 145 lb.
Rest 1 minute
2 minutes of deadlifts, 215 lb.
Rest 1 minute

Press: 12/10
Front Squat: 21/20
Deadlift: 30/29

Meant to do 155 on front squats but had a plate math fail trying to set up both 10kg and 20kg bars.

Warm-up 10:00 row: 2358m, 2:07.2/500m
Cool-down 10:00 row: 2171m, 2:18.1/500m