181130

Row for 35 minutes
Every 5 minutes, stop and perform 15 Russian kettlebell swings - 2 pood

7177 meters, 29:55, 2:05.0/500m

161201: 7375 meters, 30:04, 2:02.3/500m
151209: 7151 meters. 2:02.6/500m

Challenge Score:
52,886m

Warm-up 10 minute row: 2367m, 2:06.7/500m
Cool-down 10 minute row: 2245m, 2:13.6/500m

181124

Row: 10,000m
Time: 41:55.3, 2:05.7/500m

Challenge Score:
41,097m

181123

Row: 10,000m
Time: 44:55.9, 2:14.7/500m

Challenge Score:
31,097m

181122

Row: Half Marathon (21,097m)
Time: 1:29.13.1, 2:06.8/500m

Challenge Score:
21,097m

181121

Sunday 181118
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

Time: 8:33. 50-lb dumbbell snatches.

130618: 11:01. 55-lb dumbbell snatches.

181118

Friday 181116
Thruster 5-5-5-5-5 reps

135-145-155-165-170

160917: 140-145-150-155-160

Warm-up 10 minute row: 2374m, 2:06.3/500m
Cool-down 10 minute row: 2315m, 2:09.5/500m

181117

Thursday 181115
5 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars
Rest 2 minutes

Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B

Scaled to strict toes-to-bars

14+16+14+13+14=71 total

Row: 947m, 3:14. 1:42.4/500m

Warm-up 10 minute row: 2313m, 2:09.7/500m
Cool-down 10 minute row: 2289m, 2:11.0/500m

181116

Wednesday 181114
5 rounds for time of:
15 hang squat cleans
30 push-ups

Men: 135 lb.
Women: 95 lb.

Scaled to 115 lb.
Time: 19:50

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

181113

Monday 181112
Front squat 1-1-1-1-1-1-1-1-1-1 reps

225-235-240-245-250-255-260-225-225-225

180506: 225-235-240-245-250-255-260-265-270-275(f)
171213: 135-185-205-225-235-240-245-250-250-255
170701: 135-165-185-205-225-235-240-245-250
160814: 230-240-250-260-265-266-267-268-269-270
160214: 225-235-245-255-260-261-262-263-264-265

Warm-up 10 minute row: 2485m, 2:00.7/500m
Cool-down 10 minute row: 2314m, 2:09.6/500m

181111

Sunday 121111
"Clovis"

For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.

Tme: 2:00:29. Paritioned 10 rounds: 1 mile run/15 burpee pull-ups

181110

Thursday 181108
10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

356 calories, 4854m, 1:32.7/500m

Warm-up 10 minute row: 2362m, 2:07.0/500m
Cool-down 10 minute row: 2314m, 2:09.6/500m

181107

Tuesday 181106
4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups

Time: 19:21

Warm-up 10 minute row: 2337m, 2:08.3/500m
Cool-down 10 minute row: 2273m, 2:11.9/500m

181106

Row for 30 minutes
Every 1000 meters, stop and perform 15 Russian kettlebell swings, 2 pood

Distance: 6196m

181104

Wednesday 181031
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

Scaled to 95 lb shoulder press and L-hang.
Strict pull-ups: 10-10-7
Press: 13-14-14
Row: 12-12-12
L-Hang: 35-35-35

209 reps total

Warm-up 10 minute row: 2411m, 2:04.4/500m
Cool-down 10 minute row: 2181m, 2:17.5/500m

181102

Thursday 181025
Deadlift 1-1-1-1-1-1-1 reps

335+355+365+375+385+39+405(PR)=2615 lbs

161209: 315+345+355+365+375+385+395=2535 lbs
160414: 315+345+355+365+375+385+395=2535 lbs

Cool-down 20 minute row: 4573m, 2:11.2/500m