191130

Row 60 minutes
14,049m, 2:08.1/500m

Challenge Score:
57,319m

191129

Row 30 minutes
7009, 2:08.4/500m

Rest 10:00, then:
Row 5:00, Rest 1:00 x 13
15,164m, 2:08.5/500m

Challenge Score:
43,270m

191128

Row: Half Marathon (21,097m)
Time: 1:29:10.7, 2:06.8/500m

Challenge Score:
21,097m

181122: 1:29.13.1, 2:06.8/500m

191126

Tuesday 191126
4 rounds for time of:
400-m run
1-minute handstand hold

Time: 11:20. Handstand hold against wall, all sets unbroken.

Warm-up 10 minute row: 2419m, 2:04.0/500m

191124

Row 30 minutes
6951, 2:09.4/500m

191123

Saturday 191123
21-15-9 reps for time of:
Deadlifts
Inverted burpees
♀ 185 lb. ♂ 275 lb.

Time: 16:55

Warm-up 10 minute row: 2341m, 2:08.1/500m
Cool-down 10 minute row: 2243m, 2:13.7/500m

191122

30 Minute AMRAP
2, 4, 6, 8… Pull Ups
4, 8, 12, 16… Kettlebell Swings, 1.5 pood
6, 12, 18, 24… Air Squats
* Row 250M Between Rounds

7 rounds + 16 pull-ups + 5 kettlebell swings.

Warm-up 10 minute row: 2362m, 2:07.0/500m
Cool-down 10 minute row: 2221m, 2:15.0/500m

191120

Tuesday 191119
Back squat 3-3-3-3-3 reps

185-195-205-215-225

Warm-up 10 minute row: 2374m, 2:06.3/500m

191118

Friday 110107
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

5 rounds + 6 deadlift + 7 burpee pull-ups + 10 KBS + 20 meter run

Warm-up 10 minute row: 2366m, 2:06.7/500m

191116

15 min Amrap
15/12 Cal. Row
75 Single-Unders
15 KB Swings (70/53)

6 rounds.

Warm-up 10 minute row: 2305m, 2:13.1/500m
Cool-down 10 minute row: 2253m, 2:18.7/500m

191115

Row 30 minutes
6861, 2:11.1/500m

191114

Strength
Front Squat (6x4 @80%)
185 lbs.

Metcon (Time)
For Time:
2000m/1750m Row
- Every 2 mins 30 Air Squats
* Start with 30 Air Squats *

Time: 15:51

Warm-up 10 minute row: 2557m, 1:57.3/500m
Cool-down 10 minute row: 2268m, 2:12.2/500m

191112

Row 30 minutes
6808, 2:12.1/500m

191111

Sunday 191110
4 rounds for time of:
Run 400 m
50 walking lunges

Time: 12:07

Warm-up 10 minute row: 2392m, 2:05.4/500m
Cool-down 10 minute row: 2230m, 2:14.5/500m

191110

Wednesday 191106
Deadlift 3-3-3-3-3-3-3 reps

335-335-340-345-350-355-360
7260 lbs. total.

Warm-up 10 minute row: 2306, 2:10.0/500m
Cool-down 10 minute row: 2260m, 2:12.7/500m

191108

Friday 191108
Workout 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Scaled: pull-ups
Time: 16:00
Partitioned: 8 rounds 5 pull-ups/15 wall-ball shots then 80-cal. row.

Warm-up 10 minute row: 2338, 2:08.3/500m
Cool-down 10 minute row: 2215m, 2:15.4/500m

191107

Row 30 minutes
7351, 2:02.4/500m

191105

Tuesday 191105
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats
♀ 25-lb. DBs, use one for pull-ups
♂ 35-lb. DBs, use one for pull-ups

Scaled: strict pull-ups, 25-lb. dumbbells

11 rounds

Warm-up 10 minute row: 2304m, 2:10.2/500m
Cool-down 10 minute row: 2231m, 2:14.4/500m

191103

“Relentless”
5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups

Time: 19:18

Warm-up 10 minute row: 2278m, 2:11.6/500m
Cool-down 10 minute row: 2209m, 2:15.8/500m

191101

Front squat 10-8-6-4-2 reps
165-185-205-215-225

Warm-up 10 minute row: 2286m, 2:11.2/500m

191101

Friday 191101
Workout 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
Time cap: 20 minutes

Scaled: 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb.
205 reps. Changed my own plates.

Warm-up 10 minute row: 2323m, 2:09.1/500m
Cool-down 10 minute row: 2206m, 2:15.9/500m