190429

Sunday 190428
Back squat 1-1-1-1-1 reps
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents

245-265-285-285-285

190427

Saturday 190427
5 rounds for time of:
7 left-arm dumbbell rows
7 right-arm dumbbell rows
21 dumbbell bench presses
500-m row

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

Time: 20:33. Scaled to 35 lb. dumbbells.

Warm Up
3 rounds of:
0:30 Samson Stretch L/R
10 overhead squats, 30 lb.
10 back extensions
10 GHD sit-ups
10 pull-ups
10 ring dips

190426

Mountain Biking at Kettle Moraine State Forest - John Muir Trails
25 miles, not timed.

190425

Row 30 minutes
6612m, 2:16.1/500m

190424

Saturday 190413
5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrusters

Men: 135 lb.
Women: 95 lb.

Scaled to 115 lb.
Time: 8:17 (1:15, 1:34, 1:46, 1:55, 1:45)

Warm-up 10 minute row: 2309m, 2:09.9/500m
Cool-down 10 minute row: 2228m, 2:14.6/500m

190422

Saturday 190420
3 rounds for time of:
500-m row
100 double-unders
20 thrusters

Men: 65 lb.
Women: 45 lb.

Scaled to:
3 rounds for time of:
400-m run
150 single-unders
20 thrusters, 65 lb.

Time: 13:21. Scaled to 150 single-unders

Warm-up 10 minute row: 2403m, 2:04.8/500m
Cool-down 10 minute row: 2210m, 2:15.7/500m

190420

Dairy Roubaix
Bike: 57.29 miles
Time: 5:26:57, 10.5 mph avg.
Elevation Gain: 3954 ft

190419

Mountain Bike: 6 miles at Hirsch Farm
Un-timed.

190416

Tuesday 190416
For time:
1,000-m row
50 strict pull-ups
1,000-m row
100 push-ups
1,000-m row
150 squats

Time: 31:06. Subbed kipping pull-ups.

Warm Up
3 rounds of:
0:30 Samson Stretch L/R
10 overhead squats, 30 lb.
10 back extensions
10 GHD sit-ups
10 pull-ups
10 ring dips

190415

Row 10,000 meters
Time: 43:47, 2:11.3/500m

190413

Bike: 23.94 miles
Time: 1:59:08 12.1 mph avg.
Elevation Gain: 978 ft.

190412

Monday 190408
3 rounds for time of:
15 power snatches
15 thrusters
1,000-m row

Men: 95 lb.
Women: 65 lb.

24:01 (7:37, 8:24, 8:00)

Warm Up
3 rounds of:
0:30 Samson Stretch L/R
10 overhead squats, 30 lb.
10 back extensions
10 GHD sit-ups
10 pull-ups
10 ring dips

190411

Row 30 minutes
7018m, 2:08.2/500m

190409

“Seal Level”
For Time:
2,500/2,000 Meter Row

*Every 3 Minutes (Starting at 0:00):
10 American Kettlebell Swings (70/53)
30 Double-Unders

Time: 17:20
Subbed 45 single-unders.

Warm-up 10 minute row: 2419m, 2:04.0/500m
Cool-down 10 minute row: 2218m, 2:15.2/500m

190405

Bike: 19.2 miles
Time: 1:04:00 18.0 mph avg.
Elevation Gain: 869 ft.

190403

“Rear End”
AMRAP 18:
60 Double Unders
45 Air Squats
30/21 Calorie Bike
15 Push Jerks (135/95)

scaled to:
AMRAP 18:
90 Single Unders
45 Air Squats
400 meter run
15 Push Jerks 122.5 lbs.

3 rounds + 90 single-unders + 12 air squats

Warm-up 10 minute row: 2322m, 2:08.6/500m
Cool-down 10 minute row: 2186m, 2:17.2/500m

190402

“Smirnoff”
3 Rounds
600 Meter Run
30 Russian Kettlebell Swings (53/35)
30 Push-ups

Time: 15:45 (4:48, 5:18, 5:37)

Warm-up 10 minute row: 2420m, 2:03.9/500m
Cool-down 10 minute row: 2267m, 2:12.3/500m