200229

Fat Biking at Blue Mounds State Park
Distance: 7.49 miles
Time: 1:25:47. 5.2 mph avg.
Elevation Gain: 783 ft.

200228

Fat Biking at Blackhawk Ski Club
Distance: 3.93 miles
Time: 50:32. 4.7 mph avg.
Elevation Gain: 284 ft.

200228

“Black and Tan”
3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (185/135)

30/21 Calorie Row

3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (225/155)

30/21 Calorie Row

3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (245/165)

Scaled: 115/135/155
Time: 25:50

200227

Goblet Squat, 25 rep max.
92.5 lbs.

Warm-up 10:00 row: 2263m, 2:12.5/500m
Cool-down 10:00 row: 2236m, 2:14.1/500m

200225

“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm DB Power Snatches
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses
20/15 Calorie Row
Dumbbell- 50/35

Subbed 20 pull-ups for DB Push Presses
2 rounds + 20 wallballs + 20 snatches + 5 box jumps

Warm-up 10:00 row: 2324m, 2:09.0/500m
Cool-down 10:00 row: 2227m, 2:14.7/500m

200224

"Annie Get Your Heavy Kettlebell"
50-40-30-20-10 Reps for Time:
Russian Kettlebell Swings 2/1.5 pood
Sit-Ups

Time: 12:05

Warm-up 10:00 row: 2216m, 2:15.3/500m
Cool-down 10:00 row: 2220m, 2:15.1/500m

200223

Sunday 200223
8 rounds for max reps of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of handstand push-ups, rest 10 seconds
♀ 155 lb. ♂ 225 lb.

Scaled: 225 lb. deadlift/35 lb. dumbbell push press

Deadlift: 9+9+8+6+6+6+7+7=58
Push Press: 11+11+10+9+9+9+9+9=77
135 reps total.

Warm-up 10:00 row: 2224m, 2:14.8/500m
Cool-down 10:00 row: 2129m, 2:20.9/500m

200222

Row 10,000 meters
Time: 45:18, 2:15.9/500m

200220

Front Squat, 1x20:
135 lbs.

Then For Time:
25 Burpees
10 Rounds of Cindy
25 Burpees

Time: 15:45

200219

"Zachary Tellier"
For Time:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Time: 29:33

Warm-up 10:00 row: 2319m, 2:09.3/500m

200218

Row 30 minutes
6720m, 2:13.9/500m

200217

Friday 200214
4 rounds for time of:
400-m run
200-m farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Time: 14:30

181011: 12:37

Warm-up 10:00 row: 2415m, 2:04.2/500m

200215

Sunday 200209
Back squat 3-3-3-3-3 reps
Then,
Row 750 m for time

185-205-225-245-255
Row: 2:29.5, 1:39.6/500m

Warm-up 10:00 row: 2230m, 2:14.5/500m
Cool-down 10:00 row: 2217m, 2:15.3/500m

200214

Fat Biking at Moundview Park
Distance: 8.12 miles
Time: 1:07:42. 7.2 mph avg.
Elevation Gain: 339 ft.

200213

“Moscow Mule”
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
20/15 Calorie Bike Erg

2:18, 2:21, 2:25, 2:22, 2:21, 2:15
Total work time: 14:02. Echo bike.

Warm-up 10:00 row: 2243m, 2:13.7/500m

200211

For Time:
50 Weighted Step Ups (50/35), 20-inch box.
50 Pull Ups
35 Weighted Step Ups
35 Pull Ups
20 Weighted Step Ups
20 Pull Ups

Time: 18:16

Warm-up 10:00 row: 2341m, 2:08.1/500m
Cool-down 10:00 row: 2153m, 2:19.3/500m

200210

20:00 AMRAP
25/20 Cal. Row
50 Air Squats
25 Push Ups

4 rounds + 25 calories.

Warm-up 10:00 row: 2306m, 2:10.0/500m
Cool-down 10:00 row: 2274m, 2:11.9/500m

200208

Fat Biking at Hirsch Farm
Distance: 6.47 miles
Time: 1:06:20. 5.9 mph avg.
Elevation Gain: 598 ft.

200207

Row 30 minutes
6653m, 2:15.2/500m

200206

Thursday 200206
Thruster 3-3-3-3-3-3-3 reps

95-115-135-155-155-160-165

180404: 95-115-135-145-155-165-175

Warm-up 10:00 row: 2310m, 2:09.8/500m
Cool-down 10:00 row: 2271m, 2:12.1/500m

200205

Sunday 200202
Complete as many rounds as possible in 20 minutes of:
5 power snatches
7 toes-to-bars
9 box jumps
♀ 75 lb., 20-in. box
♂ 115 lb., 24-in. box

Scaled to: 10 alternating dumbbell power snatches, 65 lb., toes-to-bar on floor

10 rounds + 10 snatches.

Warm-up 10:00 row: 2392m, 2:05.4/500m
Cool-down 10:00 row: 2230m, 2:14.5/500m

200204

For time:
2-4-6-8-10-12-10-8-6-4-2 reps of:
Calorie Row
Sit-ups
Push-ups
Squats

Time: 13:36

Warm-up 10:00 row: 2261m, 2:12.6/500m
Cool-down 10:00 row: 2373m, 2:06.4/500m

200201

Fat Biking at WinMan Trails
Distance: 7.08 miles
Time: 1:26:17. 4.9 mph avg.
Elevation Gain: 409 ft.

then:
Snowshoe around Birch Lake
Distance: 3.3 Miles
Time: 2:15