190531

Wednesday 190529
On a continuously running clock, 2 minutes of each for max reps of:
Burpees
Reverse burpees
Double-unders
Row (for calories)
Squat
30-in. box jumps

41+19+18+34+66+23=201 reps.

Warm-up 10 minute row: 2379, 2:06.1/500m
Cool-down 10 minute row: 2254, 2:13.0/500m

190529

Row 30 minutes
7163m, 2:05.6/500m

190528

Row 30 minutes
6767m, 2:12.9/500m

190527

"Murph"
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. If you've got a 20-lb. vest or body armor, wear it.

Time: 58:57. Done as 20 rounds of 5, 10, 15 with a vest
(9:02, 39:47, 10:07)

180528: 1:03:14. Done as 20 rounds of 5 push-ups, 5 pull-ups, 5 push-ups, 15 squats with a vest.
160723: 1:05:35. Done as 5 rounds of 20, 40, 60 with a vest.
150525: 55:25. Done as 20 rounds of 5, 10, 15 with a vest
111111: 39:31 (no vest)
110817: 47:35 (no vest)

Cool-down 10 minute row: 2071, 2:24.8/500m

190526

Bike: 25.68 miles
Time: 1:34:20. 16.3 mph avg.
Elevation Gain: 1363 ft

190524

“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Time: 9:34

Warm-up 10 minute row: 2306, 2:10.0/500m
Cool-down 10 minute row: 2198, 2:16.4/500m

190521

Tuesday 190521
3 rounds for time of:
1,000-m row
15 clean and jerks
♀ 95 lb. ♂ 135 lb.

Time: 18:10. 115 lb.
Rows:
3:50.5, 1:55.2/500m
3:55.7, 1:57.8/500m
3:56.3, 1:58.1/500m

Warm-up 10 minute row: 2327, 2:08.9/500m
Cool-down 10 minute row: 2340, 2:08.2/500m

190520

Tuesday 190514
Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).
Run or row 5,000 meters.

15 minutes SLIPS
Run 5,000 meters: 23:19 (0:54, 7:39, 7:30, 7:14)

190325: 24:42
190216: 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

190518

Mountain Biking at Brown County State Park, Indiana
26 miles, not timed.

190517

Mountain Biking at Brown County State Park, Indiana
8 miles, not timed.

190515

Front Squat
Build to a Heavy Single

then:
“Front Runner”
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Rx Barbell: (165/110)

245 lbs front squat.

Time: 8:20

Warm-up 10 minute row: 2322, 2:09.1/500m
Cool-down 10 minute row: 2239, 2:13.9/500m

190513

Monday 190513
Handstand walk 400 meters in as few sets as possible (AFSAP).
Multiply time (in seconds) by number of sets and post score to comments.

150 meters.
Time: 25:14
Sets: 49-ish

190512

Row 30 minutes
7002m, 2:08.5/500m

190511

Thursday 190502
Tabata squats
L-sit for 2 minutes in as few sets as possible (AFSAP)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.

Tabata score: 14
L-sit sets: 4

Warm-up 10 minute row: 2276 2:11.8/500m

190510

Friday 190503
4 rounds for time of:
21 bench presses
15 pull-ups
400-m run
♀ 95 lb. ♂ 135 lb.

Time: 19:11 (3:39, 4:34, 5:10, 5:47). Scaled to 115 lb.

Warm-up 10 minute row: 2306 2:10.0/500m

190506

Sunday 190505
Can you walk 400 meters carrying 50-lb. dumbbells (♀ 35-lb.)?
A) If not, how far can you go before setting them down?
B) What are the heaviest dumbbells you can carry for 400 meters?

After the carry, practice controlled descents from a handstand for 10 minutes.

A) Yes.

B) 50-lbs.

Warm-up 10 minute row: 2434, 2:03.2/500m

190505

WEDNESDAY 140115
"Marguerita"

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Time: 16:17

151020: 17:24

150706: 18:29
140821: 18:15
140117: 22:44

190504

BO Loop
Bike: 30.06 miles
Time: 1:45:49, 17.1 mph avg.
Elevation Gain: 1898 ft

190502

Monday 190429
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc. Post starting point, finishing point, and total reps completed to comments.

Scaled to kipping pull-ups.
9 rounds + 10 pull-ups + 11 push-ups.

Warm-up 10 minute row: 2312, 2:09.7/500m
Cool-down 10 minute row: 2182, 2:17.4/500m