180630

Wednesday 180627
For time:
2,000-meter row
1-mile run
2,000-meter row

Time: 24:12 (7:34.4, 7:54, 7:49.3)

Warm-up 5 minute row: 1187m, 2:06.3/500m

180628

Monday 180625
Back squat 2-2-2-2-2-2-2-2-2-2 reps

205-225-245-265-275-275-275-280-285-285

Warm-up 10 minute row: 2405m, 2:04.6/500m
Cool-down 10 minute row: 2311m, 2:09.8/500m

180627

Sunday 180624
5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft. rope

Scaled to:
5 rounds for time of:
12 GHD sit-ups
3 rope climbs, 1 legless, 2 lay-to-stand

Time: 10:19 (1:24, 2:09, 2:27, 2:26, 1:51). 9-ft rope starting from seated position on floor for legless climbs. Legless for the first two and a half rounds but eventually had to use legs on last three rounds.

Warm-up 10 minute row: 2378m, 2:06.1/500m
Cool-down 10 minute row: 2262m, 2:12.6/500m

180626

Saturday 180623
21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.

Scaled to:
18-15-12-9-6-3 reps for time of:
Ring dips
Front squats, 115 lb.

Time: 10:39

Warm-up 10 minute row: 2432m, 2:03.3/500m
Cool-down 10 minute row: 2302m, 2:10.3/500m

180623

For Time:
800m Run
15 Power Snatch (135/95)
400m Run
15 Power Snatch (135/95)
800m Run

Time: 14:57

Warm-up 10 minute row: 2414m, 2:04.2/500m
Cool-down 10 minute row: 2296m, 2:10.6/500m

180622

Thursday 180621
Bike 10,000 meters

Time: 19:37. 19.0 mph avg. 185 ft. elevation gain.

Had fun doing this on the 600m paved loop at Mound View Park on my hybrid bike with some tight turns on the little hills that made the climbing just a little more challenging. Got faster as I went and maxed at at 20.1 mph avg. on mile 5.

Warm-up 10 minute row: 2396m, 2:05.2/500m
Cool-down 10 minute row: 2324m, 2:09.0/500m

180621

As Many Rounds/Reps Possible of:
Every 3 mins
18 KB Swings (53/35)
15 Calorie Row
3-6-9-12-15-18-21-24-27-30
Goblet Squats (53/35)
*Each round add 3 reps to the Goblet squats

7 Rounds + 18 KB swings + 15 calorie row + 14 goblet squats

Warm-up 5 minute row: 1180m, 2:07.1/500m
Cool-down 5 minute row: 1145m, 2:11.0/500m

180619

Tuesday 180619
4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-unders

Men: 65 lb.
Women: 45 lb.

Scaled to:
4 rounds for time of:
15 GHD sit-ups
30 thrusters, 45 lb.
90 single-unders

Time: 14:41

Warm-up 10 minute row: 2396m, 2:05.2/500m
Cool-down 10 minute row: 2324m, 2:09.0/500m

180618

Sunday 180617
Josie
For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Scaled to 135 lb. with 20 lb. vest.
Time: 32:26 (7:54, 4:55, 5:06, 5:37, 8:52)

180616

Saturday 180616
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 weighted bar muscle-ups

Men: 315-lb. deadlift, 10-lb. ball for muscle-ups
Women: 205-lb. deadlift, 6-lb. ball for muscle-ups

scaled to:

Complete as many rounds as possible in 12 minutes of:
5 deadlifts, 275-lbs
5 chest-to-bar pull-ups

8 rounds. (0:42, 1:16, 1:29, 1:38, 2:12, 1:40, 1:46, 1:12)

Warm-up 10 minute row: 2344m, 2:07.9/500m
Cool-down 10 minute row: 2227m, 2:14.7/500m

180615

Friday 180615
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

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

scaled to 75 lb. barbell.
38+46+36+55+52=227 total.

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2170m, 2:18.2/500m

180614

For time:
21-15-9
Row Calories
50 lb. dumbbell snatch/alternating

200 Meter Farmers Carry (50 lb x 2)

21-15-9
Row Calories
50 lb. dumbbell snatch/alternating

200 Meter Farmers Carry (50 lb x 2)

21-15-9
Row Calories
50 lb. dumbbell snatch/alternating

Time: 23:35

Warm-up 10 minute row: 2371m, 2:04.6/500m

180612

Tuesday 180612
7 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups
There is no rest between rounds.

190 reps, ab-mat sit-ups. Row: 1882m, 6:47, 1:48.1/500m

Warm-up 10 minute row: 2327m, 2:08.9/500m
Cool-down 10 minute row: 2261m, 2:12.6/500m

180611

Monday 180611
Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

Time: 29:48 (4:45, 5:47, 6:32, 6:48, 5:54). Hand-release push-ups.

Warm-up 10 minute row: 2407m, 2:04.6/500m
Cool-down 10 minute row: 2124m, 2:21.2/500m

180609

Friday 180608
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

scaled to:
10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches, 115 lb.
Rest 2 minutes between rounds.

6+7+7+8+7+7+7+7+7+8=71 reps.

Warm-up 10 minute row: 2334m, 2:08.5/500m
Cool-down 10 minute row: 2286m, 2:11.2/500m

180608

Thursday 180607
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell

10 rounds + 4 chest-to-bar pull-ups. (1:27, 1:51, 1:54, 1:56, 2:07, 2:01, 2:06, 2:03, 2:00, 2:14, 0:17)

Warm-up 10 minute row: 2349m, 2:07.7/500m
Cool-down 10 minute row: 2191m, 2:16.9/500m

180606

Sunday 180603
3 rounds for time of:
25 deadlifts
Bike 1,000 meters

Men: 225 lb.
Women: 155 lb.

scaled to:
3 rounds for time of:
25 deadlifts, 225 lb.
400 meter run

Time: 10:24 (3:04, 3:36, 3:43)

Warm-up 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2245m, 2:13.6/500m

180604

Friday 180601
Regional Event 3
3 rounds for time of:
9 muscle-ups
36-ft. handstand walk
36-45-54 single-leg squats
36-ft. handstand walk

scaled to:
3 rounds for time of:
36-45-54 American kettlebell swings, 1.5 pood
36-ft. handstand walk
36-45-54 goblet squats, 1.5 pood
36-ft. handstand walk

Time: 27:08

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

180603

Thursday 180531
Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

185-205-225
135-155-165(2)
135-145-155

Warm-up 10 minute row: 2353m, 2:07.5/500m
Cool-down 10 minute row: 2245m, 2:13.6/500m

180602

Wednesday 180530
10 rounds, each for time, of:
200-m row
Rest 90 seconds

36.5
36.7
36.5
36.2
37.4
37.9
37.9
38.0
39.1
38.0

Total: 6:13.9, 1:33.4/500m

Warm-up 10 minute row: 2375m, 2:06.3/500m
Cool-down 10 minute row: 2263m, 2:13.1/500m