200428

20 Rounds For Quality, Rounds 6-15 with 20 lb. weight vest
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

20:00 row: 4448m, 2:14.8/500m

Every 0:12 for 10 minutes of:
1 Strict Pull-up with 20 lb. weight vest
Every 0:12 for 10 minutes of:
1 Strict Pull-up
100 Total

20:00 row: 4377m, 2:17.0/500m

Don't Weaken Score: 121,609 pts.

200427

20 Rounds For Quality:
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

20:00 row: 4402m, 2:16.3/500m

Every minute for 5 minutes
5 pull-ups
Every minute for 10 minutes
5 pull-ups, 20 lb vest
Every minute for 5 minutes
5 pull-ups
100 Pull-ups Total

20:00 row: 4425m, 2:15.5/500m

Don't Weaken Score: 117,043 pts.

200426

Bike: Grant River Recreation Area
Distance: 39.38 miles
Time: 2:29:51. 15.8 mph avg.
Elevation Gain: 2449 ft.

200424

20 Rounds For Quality:
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

1 Mile Run
Time: 7:40

Every 0:12 for 20 minutes:
1 Strict Pull-up
100 total

1 Mile Run
Time: 7:45

10 Rounds for Time of:
Row 500m
30 Russian Kettlebell Swings, 1 pood

Time: 32:12

Don't Weaken Score: 112,447 pts.

200423

20 Rounds For Quality:
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

20:00 row: 4399m, 2:16.3/500m

20 Rounds for Time of:
5 Pull-ups
15 Russian Kettlebell Swings, 1 pood

Time: 16:30

20:00 row: 4363m, 2:17.5/500m

Don't Weaken Score: 108,057 pts.

200422

20 Rounds For Quality:
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

1 Mile Run
Time: 8:21

Every 0:12 for 20 minutes:
1 Strict Pull-up
100 total

1 Mile Run
Time: 8:01

Then:
Row: Half Marathon (21,097m)
Time: 1:32:26.6, 2:11.5/500m

Don't Weaken Score: 102,605 pts.

200420

Tuesday 200414
Deadlift 7-7-7-7-7-7-7 reps

Warm-up 20:00 row: 4518m, 2:12.8/500m
Cool-down 20:00 row: 4296m, 2:19.6/500m

Don't Weaken Score: 95,265 pts.

200419

Row: 14,292m
Time: 1:05:07

Bike: M-Hill x 1.5
Distance: 18.80 miles
Time: 1:07:52. 16.7 mph avg.
Elevation Gain: 947 ft.

Don't Weaken Score: 93,503 pts.

200418

20 Rounds For Quality:
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

10:00 row: 2260m, 2:12.7/500m

20 Rounds for Time of:
5 Pull-ups
15 Russian Kettlebell Swings, 1 pood

Time: 19:07

10:00 row: 2173m, 2:18.0/500m

Mountain Biking at Hirsch Farm
Distance: 3.43 Miles
Time: 37:06. 5.6 mph avg.
Elevation Gain: 346 ft.

Don't Weaken Score:
90,645 pts.

200416

Row 60 minutes
13,085m, 2:07.5/500m

Don't Weaken Score:
85,984 pts.

200415

20 Rounds For Quality:
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

1 Mile Run
Time: 8:09

Every 12 Seconds for 20 minutes:
1 Strict Pull-up

100 total

1 Mile Run
Time: 8:09

20 Rounds for Time of:
500 meter row
30 Russian Kettlebell Swings, 1 pood

Time: 1:06:02

Don't Weaken Score: 83,366 pts.

200414

Saturday 200411
SYLB Workout 2

For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Time: 7:04
Scaled to 2-1 single unders.

Warm-up 20:00 row: 4547m, 2:11.9/500m
Cool-down 20:00 row: 4436m, 2:15.2/500m

Don't Weaken Score: 77,046 pts.

200413

Saturday 200404
SYLB Workout 1

Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35-lb. DB ♂ 50-lb. DB

5 Rounds + 10 squats + 9 snatches + 10 push-ups.

Warm-up 20:00 row: 4511m, 2:13.0/500m
Cool-down 20:00 row: 4370m, 2:17.2/500m

Don't Weaken Score: 74,845pts.

200411

20 Rounds For Quality:
10 Push-ups
15 Squats

1 Mile Run
Time: 8:26

Every 2 Minutes for 20 minutes:
10 pull-ups
100 total

1 Mile Run

Time: 8:18

Row 60 minutes

13,086m, 2:17.5/500m

Don't Weaken Score: 72,829 pts.

200410

20 Rounds For Quality:
10 Push-ups
15 Squats

10:00 Row: 2232m, 2:14.4/500m

Every Minute for 20 minutes:
5 pull-ups
100 total

10:00 Row: 2227m, 2:14.7/500m

10 Rounds for Time of:
30 Russian Kettlebell Swings, 1 pood
15 lunges

Time: 16:43

10:00 Row: 2204m, 2:16.1/500m

Don't Weaken Score: 68,291 pts.

200408

20 Rounds For Quality:
10 Push-ups
15 Squats

10:00 Row: 2211m, 2:15.0/500m

Every 0:12 for 20 minutes:
1 Strict Pull-up
100 total

10:00 Row: 2205m, 2:16.3/500m

Then:
Row: Half Marathon (21,097m)
Time: 1:37:58.1, 2:19.3/500m

Don't Weaken Score: 64,159 pts.

200407

20 Rounds For Quality:
10 Push-ups
15 Squats

10:00 Row: 2222m, 2:15.0/500m

Every Minute for 20 minutes:
5 pull-ups
100 total

10:00 Row: 2201m, 2:16.3/500m

10 Rounds for Time of:
30 Russian Kettlebell Swings, 1 pood
15 lunges

Time: 16:43

10:00 Row: 2209m, 2:15.8/500m

10 Rounds for Time:
30 Russian Kettlebell Swings, 1 pood
30 Sit-ups

Time: 23;32

10:00 Row: 2222m, 2:15.0/500m

Bike: M-Hillx1.5
Distance: 18.81 miles
Time: 1:06:49. 16.9 mph avg.
Elevation Gain: 947 ft.

Don't Weaken Score: 57,457 pts.

200406

2-hour row: 26,146m, 2:17.6/500m

Don't Weaken Score: 51,387 pts.

200405

Hiking at Ridgeway Pine Relict State Natural Area
5 miles

200404

"Slow Murph"
20 Rounds For Quality:
10 Push-ups
15 Squats

1 mile run: 8:11

Every Minute for 20 minutes:
5 pull-ups
100 total

1 mile run: 8:09

Then:
45:00 row: 10,050m, 2:14.3/500m

Don't Weaken Score: 46,157 pts.

200403

"Slow Murph"
20 Rounds For Quality:
10 Push-ups
15 Squats

1 mile run: 8:45

Every Minute for 20 minutes:
5 pull-ups
100 total

1 mile run: 8:21

Then:
Row: Half Marathon (21,097m)
Time: 1:35:57.1, 2:17.8/500m

1 mile run: 9:11

10 Rounds for Time of:
30 Russian Kettlebell Swings, 1 pood
15 lunges

Time: 17:05

1 mile run: 8:50

Don't Weaken Score: 42,227 pts.

200402

13 Rounds for Quality:
10 burpees

30:00 row: 6519, 2:18.0/500m

10 Rounds for Time:
30 Russian Kettlebell Swings, 1 pood
30 Abmat Sit-ups

Time: 23:00

Mountain Biking at Hirsch Farm
Distance: 3.08 Miles
Time: 34:37. 5.3 mph avg.
Elevation Gain: 314 ft.

30:00 row: 6743, 2:13.4/500m

Don't Weaken Score: 34,569 pts.

200401

10 Rounds for Quality of:
10 Push-ups
30 sit-ups

30:00 row: 6751m,m 2:13.3/500m

Every Minute for 20 minutes:
5 pull-ups
100 total

30:00 row: 6736m, 2:13.6/500m

Mountain Biking at Moundview Park and Knollwood Park with Walter
Distance: 8.71 miles
Time: 1:18.37. 8.2 mph avg.
Elevation Gain: 431 ft.

30:00 row: 6531, 2:17.8/500m

Don't Weaken Score: 29,897 pts.