190228

Thursday 190228
Push jerk 5-5-3-3-3-1-1-1-1 reps

135-145-155-165-175-185-195-185-185

Warm-up 10 minute row: 2429m, 2:04.0/500m
Cool-down 10 minute row: 2271m, 2:12.1/500m

190227

Sunday 190224
5 rounds for time of:
2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms

Men: 65-lb. dumbbell
Women: 45-lb. dumbbell

Scaled to:
5 rounds for time of:
10 chest-to-bar pull-ups
20 dumbbell snatches, alternating arms, 65-lb. dumbbell

Time: 18:00 (2:17, 3:44, 3:59, 4:00, 3:58)

Warm-up 10 minute row: 2421m, 2:03.9/500m

190225

Row 30 minutes
7337m, 2:02.6/500m

190223

Saturday 190223
3 rounds for time of:
50 double-unders
2 minutes holding a handstand
35 AbMat sit-ups

Scaled to: 100 single-unders and handstand against wall

Time: 14:00 (4:19, 4:43, 4:57)

Warm-up 10 minute row: 2326, 2:08.9/500m
Cool-down 10 minute row: 2270, 2:12.1/500m

190222

Friday 190222
Open Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

6 rounds + 11 wall-ball shots. (2:02, 2:20, 2:27, 2:23, 2:32, 2:32, 0:41)

Warm-up 10 minute row: 2426, 2:03.6/500m
Cool-down 10 minute row: 2285, 2:11.2/500m

190221

Row: 5000m

Time: 20:54.4, 2:05.4/500m

190219

Monday 190218
Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-ups

Men: 95 lb.
Women: 65 lb.

Time: 7:51. Broke thrusters 12/9, 8/7, 9. Singles on strict pull-ups.

Warm-up 10 minute row: 2429, 2:03.5/500m
Cool-down 10 minute row: 2345, 2:07.9/500m

190217

Saturday 190216
Deadlift 5-5-3-3-3-1-1-1-1 reps

275-315-325-335-345-355-365-370-375
7430 lbs Total

180323: 225-275-315-335-345-355-360-365-370, 6935 lbs. total
170308: 275-315-335-355-365-375-385(f)-385(f)-365(f)

Warm-up 10 minute row: 2360m, 2:07.1/500m
Cool-down 10 minute row: 2372m, 2:06.4/500m

190216

Thursday 190214
Run 5,000 meters

Time: 24:29. Ran at Smith Park, 18 degrees and sunny.

180928: 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

190215

Friday 190215
3 rounds for time of:
15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row

Men: 40-lb. dumbbell
Women: 25-lb. dumbbell

Scaled to 135 lb. (0.75*body-weight) and 35 lb. dumbbell

Time: 22:00 (7:11, 7:25, 7:22)
Rows: 3:51.8, 3:52.8, 3:47.3

Warm-up 10 minute row: 2452m, 2:02.3/500m
Cool-down 10 minute row: 2375m, 2:06.3/500m

190212

Tuesday 190212
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
Score is time or amount completed in 20 minutes.

295 reps. 45 push-ups into round of 80.

Warm-up 10 minute row: 2527m, 1:58.7/500m
Cool-down 10 minute row: 2343m, 2:08.0/500m

190211

Monday 190211
3 rounds for time of:
15 power snatches
15 thrusters

Men: 95 lb.
Women: 65 lb.

Scaled to 70 lb. dumbbell snatches and 80 lb. thrusters.
Time: 8:40 (2:00, 3:05, 3:35)

Warm-up 10 minute row: 2532m, 1:58.4/500m
Cool-down 10 minute row: 2308m, 2:09.9/500m

190210

Row 30 minutes
7060m, 2:07.4/500m

190209

Row 30 minutes
7142m, 2:06.0/500m

190206

Monday 190204
5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.

Men: 135 lb.
Women: 95 lb.

Scaled to:
115 lb. and 10 kipping pull-ups for rope climb.

Time: 12:04 (1:46, 2:42, 2:26, 2:35, 2:33)

Warm-up 10 minute row: 2312m, 2:09.7/500m
Cool-down 10 minute row: 2236m, 2:14.1/500m

190205

Sunday 190203
5 rounds for time of:
1-minute handstand hold
21 toes-to-bars

Time: 17:51. Handstand hold against wall, all holds unbroken.

Warm-up 10 minute row: 2536m, 1:58.2/500m
Cool-down 10 minute row: 2303m, 2:10.2/500m

190203

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Scaled to feet on box piked handstand push-ups.
Time: 5:56

150405: 11:54
120518: 9:37

Warm-up 10 minute row: 2524m, 1:58.8/500m

190202

Wednesday 190130
Run or row 5,000 m
Whichever sounds worse.

Row: 19:30.0, 1:57.0/500m

190131: 21:08