180929

Thursday 180927
2018 Team Series Event 5
10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
Squat snatches

Men: 95 lb.
Women: 65 lb.

Scaled to:
10-9-8-7-6-5-4-3-2-1 reps for time of:
pull-ups
Squat snatches. 75 lb.

Time: 11:15

Warm-up 10 minute row: 2341m, 2:08.1/500m
Cool-down 10 minute row: 2238m, 2:14.0/500m

180928

Tuesday 180925
Run 5,000 meters

Time: 19:52 (PR)

180517: 22:55
160215: 21:17
150730: 21:39
140822: 24:45 (trail run)
140609: 23:39 (trail run)
121004: 22:22
120522: 24:33
120410: 19:53 (PR)
111017: 22:56
110917: 20:24 (PR)
110826: 20:42
101029: 27:30 (trail run active recovery pace)
100527: 21:35
100515: 20:25
100504: 21:04
100422: 23:50 (trail run)
100114: 20:57
091211: 21:52

180926

Monday 180924
Team Series Event 4
5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge

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

Scaled to 100 single-unders/50-lb. dumbbell
Time: 11:45

Warm-up 10 minute row: 2436m, 2:03.1/500m
Cool-down 10 minute row: 2362m, 2:07.0/500m

180925

Sunday 180923
Team Series Event 3
21-15-9 reps for time of:
Pull-ups
Deadlifts

Men: 225 lb.
Women: 155 lb.

Time: 4:09

Warm-up 10 minute row: 2442m, 2:02.8/500m
Cool-down 10 minute row: 2238m, 2:14.0/500m

180923

Friday 180921
Team Series Event 2
Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.

scaled to:
Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 95 / 65 lb.
20 squat cleans, 135 / 95 lb.
20 squat cleans, 155 / 105 lb.

44 reps.

Warm-up 10 minute row: 2344m, 2:07.9/500m
Cool-down 10 minute row: 2249m, 2:13.3/500m

180922

Thursday 180920
Team Series Event 1

Complete as many reps as possible in 7 minutes of:
Bar-facing burpees

85 reps. No partner.

Warm-up 10 minute row: 2341m, 2:08.1/500m
Cool-down 10 minute row: 2267m, 2:12.3/500m

180921

Wednesday 180919
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
3 wall walks

9 rounds + 3 knees-to-elbows.

Warm-up 10 minute row: 2373m, 2:06.4/500m
Cool-down 10 minute row: 2248m, 2:13.4/500m

180918

Sunday 180916
5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

Scaled to 95-lb. push press, 35-25-10-lb. weighted pull-ups, then strict, then kipping

10-15-18-15-34

Warm-up 10 minute row: 2433m, 2:03,3/500m
Cool-down 10 minute row: 2288m, 2:11.1/500m

180917

Monday 180917
10 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.

Men: 135 lb.
Women: 95 lb.

Scaled to 200m runs.
Time: 21:17

Warm-up 10 minute row: 2443m, 2:02.8/500m
Cool-down 10 minute row: 2279m, 2:11.6/500m

180915

Bike: 12.8 miles
Time: 50:12, 15.3 mph avg.
Elevation Gain: 673 ft.

180914

Thursday 180913
4 rounds for time of:
25-cal. row
25 burpees

Time: 13:14. Row time 5:44.4.

Warm-up 10 minute row: 2387m, 2:05.6/500m
Cool-down 10 minute row: 2246m, 2:13.5/500m

180913

Tuesday 180911
Split jerk 1-1-1-1-1-1-1 reps

135-145-155-165-175-185-190

Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2354m, 2:07.4/500m

180911

Sunday 180909
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascenta

Time: 8:51. Lay-to-stand rope climbs.

Warm-up 10 minute row: 2338m, 2:08.3/500m
Cool-down 10 minute row: 2333m, 2:08.5/500m

180908

Saturday 180908
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

165-205-375 lbs.

Warm-up 10 minute row: 2307m, 2:10.0/500m
Cool-down 10 minute row: 2318m, 2:09.4/500m

180907

Friday 180907
3 rounds for time of:
800-m run
50 box jumps

Men: 24-in. box
Women: 20-in. box

Time: 19:24

Warm-up 10 minute row: 2370m, 2:06.5/500m
Cool-down 10 minute row: 2252m, 2:13.2/500m

180905

Row 10000m. Time: 41:46.5, 2:05.3/500m

180904

Saturday 180901
Saved by the Barbell

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

106+87+72=265 reps

Warm-up 10 minute row: 2386m, 2:05.7/500m

180902

Friday 180831
Back squat 5-5-5-5-5 reps

235-245-255-265-275 lbs.

170610: 185-205-225-245-255
170205: 185-205-225-235-245
160126: 225-240-255-270-285
100601: 135-185-205-225-225

Warm-up 10 minute row: 2332m, 2:08.6/500m
Cool-down 10 minute row: 2264m, 2:12.5/500m

180901

Thursday 180830
For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

Men: 75 lb.
Women 55 lb.

Time: 12:39

Warm-up 10 minute row: 2313m, 2:09.7/500m
Cool-down 10 minute row: 2242m, 2:13.8/500m