190930

Row: 10,000m
Time: 41:34.6, 2:04.7/500m

190929

With a partner
AMRAP 40 Minutes:
60 Russian Kettlebell Swings, 2/1.5 pood
500/400 meter row
60 medicine ball partner sit-ups, 14 lbs.
500/400 meter row
60 Air Squats
500/400 meter row

3 rounds + 60 kbs + 211 meters. 

Warm-up 1000 meter row: 4:19, 2:09.5/500m

190928

Bike, 25 miles approximate. Not timed.

190926

“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*

scaled to:

On the 4:00 x 5 Rounds:
25 Russian Kettlebell Swings, 2 pood
100 Single-Unders
5 Deadlifts

225-275-315-335-365

Warm-up 10 minute row: 2240m, 2:13.9/500m

190925

“Swole Cycle”
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

Subbed row
28 strict pull-ups
914 meters
54 push-ups
899 meters

Warm-up 10 minute row: 2310m, 2:09.8/500m
Cool-down 10 minute row: 2218m, 2:15.2/500m

190923

Row 30 minutes
6666m, 2:15.0/500m

190922

"Michelle"
Back Squat (10x3)
Every min 3 Back Squats (10mins)
*Choose a weight you can maintain good form*

"Michelle"
Tabata - Until completion:
100 Back Squats (95/65)

- straight into:
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit Ups

Back Squat: 155 lbs.
Michelle: 6:19
Total: 15:02. Scaled to 2xsingle-unders

Warm-up 10 minute row: 2267m, 2:12.3/500m
Cool-down 10 minute row: 2141m, 2:20.1/500m

190921

Row:
4 x 750m / 2 min easy

2:43.0, 1:48.6/500m
2:42.7, 1:48.4/500m
2:42.1, 1:48.0/500m
2:40.3, 1:46.8/500m

Warm-up 10 minute row: 2286m, 2:11.5/500m
Cool-down 10 minute row: 2146m, 2:19.7/500m

190918

Mountain Biking at Quarry Ridge
7 miles approximate, not timed.

190917

Thursday 190912
Deadlift 5-5-3-3-3-1-1-1-1 reps

275-315-335-350-365-375-375-375-375

7600 lbs. Total

190217: 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: 2349m, 2:13.3/500m
Cool-down 10 minute row: 2202m, 2:16.2/500m

190916

30 minute AMRAP:
500m row
25 Russian Kettlebell Swings, 2 pood

9 rounds + 156 meters

Warm-up 10 minute row: 2320m, 2:09.3/500m

190914

Bike M-Hill x 2: 23.63 miles.
Time: 1:21:51. 17.4 mph avg.
Elevation Gain: 1283 ft.

190913

Thursday 190822
4 rounds for time of:
Row 500 meters
Rest 3 minutes

Time: 15:37.9 (1:34.6, 1:38.0, 1:43.1, 1:42.2)

Warm-up 10 minute row: 2264m, 2:12.5/500m
Cool-down 10 minute row: 2147m, 2:19.7/500m

190910

Row 30 minutes
7145m, 2:05.9/500m

190909

For time:
25-21-15-9-5 reps of:
400m run
Kettlebell Swings 1.5 pood
Thrusters, 45 lb.
Supine Bar Pull-ups
Push-ups
Sit-ups
Box Jumps, 24" box

Time: 36:35

Warm-up 10 minute row: 2302m, 2:10.5/500m

190907

Backpacking in the Porcupine Mountains.
Ruck 3 miles from LS-2 on Lake Superior Trail to Pinkerton Trail Head
Hike from Lake of the Clouds to Cuyahoga Peak on Escarpment Trail.
Hike Summit Peak Trail
Hike East and West River Trails at Presque Isle
14.1 total miles

190906

Backpacking in the Porcupine Mountains.
From BC-8 on the Big Carp River to LS-2 on Lake Superior Trail
8.6 miles total ruck

190905

Backpacking in the Porcupine Mountains.
Hike in from Pinkerton Trail head to Big Carp river. Checked out BC-7 further upriver and returned to BC-8.
7.8 miles total ruck

190904

“Fish Out Of Water”
For Time:
2k Row
10 Rounds of “Heavy Chief”:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

Time 18:27

Warm-up 10 minute row: 2303m, 2:05.8/500m

190903

“Big Bird”
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

Scaled to 35 lb. step-ups, subbed 20 calorie row.

2 rounds + 20 snatches + 4 calorie row.

Warm-up 10 minute row: 2383m, 2:05.8/500m