200630

4 Rounds (For Time)
20 Barbell Hang Power Cleans
20 Box Jump Overs
RX Men: 95#
RX Women: 65#

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

Time: 9:31. 95 lb. Hang Power Cleans/24" Box Jump Overs

Warm-up 10:00 row: 2392m, 2:05.4/500m
Cool-down 10:00 row: 2191m, 2:16.9/500m

200629

7 ROUNDS
One Round Every 3 Min:
200 Meter Run
15 Dumbbell Squats
Max Reps Devil Press

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

51 reps. 35 lb. dumbbells

Warm-up 10:00 row: 2373m, 2:06.4/500m

200627

Bike: M-Hill x 2
Distance: 23.14 miles
Time: 1:21:07. 17.1 mph avg.
Elevation Gain: 1298 ft.

200626

3 Rounds (For Time)
40 Alternating Hang Dumbbell Snatches
400m Run
Rest 1 minute between rounds
RX Men: 40# DB
RX Women: 25# DB

Scaled: 35 lb. dumbbell, 500m row
Time 13:20 (3:52, 3:47, 3:40)

Warm-up 10:00 row: 2249m, 2:13.3/500m
Cool-down 10:00 row: 2265m, 2:12.0/500m

200625

Following a 9 Minute Clock:
0:00 - 5 Strict Press
3:00 - 5 Strict Press
6:00 - 5 Strict Press
9:00 - Max Reps Strict Press

95-105-110-115(6)

Every 2 Min for 12 Min
2 Wall Walks
8 Toes to Bar
Max Reps Jump Over

Jump over height suggestions:
Men: 20-24"
Women: 16-20"

112 Reps, 24" jump overs

Warm-up 10:00 row: 2279m, 2:11.6/500m

200624

Following a 10 Minute Clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats
10:00 - Max Reps Front Squats

5x135-5x165-5x185-10x185

3 Rounds for Time of:
20 Hang Power Cleans
20 Weighted Step Ups
Run 400 Meters

RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box

Scaled: 35 lb. dumbbells / 20" Box
Time: 13:20

Warm-up 10:00 row: 2276m, 2:11.8/500m

200623

Street Parking Vault: "Veinticinco"
25 Minute AMRAP
10 Devil Press
20 Air Squats
30 Dumbbell Hop Overs

Rx Men: 40# DBs
Rx Women: 25# DBs

8 Rounds (2:32, 2:59, 3:06, 3:23, 3:41, 3:29, 3:20, 2:27)
Scaled: 35 lb. dumbbells

Warm-up 10:00 row: 2300m, 2:10.4/500m
Cool-down 10:00 row: 2168m, 2:18.3/500m

200621

"Breonna Taylor"
For Time:
26 Deadlifts (135/95 lb)
26 Hang Power Cleans (135/95 lb)
26 Front Squats (135/95 lb)
26 Shoulder-to-Overheads (135/95 lb)
Every minute on the minute, perform:
6 Burpees

Time: 12:55. Scaled 115 lb.

200619

Mountain Biking at Pleasant View, Blackhawk Ski Club
Distance: 6.99 Miles
Elevation Gain: 367 ft.
https://www.mapmyrun.com/workout/4421246383

Row: 2020m,
Time: 8:29.1, 2:06.0/500m
Juneteenth Challenge

Fat Bike on Badger State Trail
Distance: 8.57 Miles
Elevation Gain: 466 ft.
https://www.mapmyrun.com/workout/4421713351

200617

7 Rounds For Time of:
100 Meter Farmer Carry
10 Heavy Deadlifts
Rest 1 minute between rounds

RX Men: 165-205# Barbell / 40# DBs
RX Women: 105-145# Barbell / 25# DBs
RX+ Men: 225-255# Barbell / 50#+ DBs
RX+ Women: 155-175# Barbell / 35#+ DBs

50 lb. Dumbbells and 225 lb. Deadlift
Time: 16:00 (1:17, 1:15, 1:18, 1:20, 1:22, 1:40, 1:43)

Warm-up 10:00 row: 2272m, 2:12.0/500m

200616

Squat Clean: 1 Rep Every 90 Seconds for 12 Minutes
135-155-165-175-185-195-195-195

For Time:
3 Rounds
12 Burpees
30 Air Squats
Rest 2 Min
3 Rounds
12 Burpees
30 Air Squats

Time: 12:06 (5:06, 5:00)

200615

Street Parking Vault: "Veinticuatro"
2 Rounds For Time of:
30 Alternating Overhead Lunges
30 Pull Ups
30 Clean and Jerks
30 Alternating Front Rack Lunges
Rest 2 Min between rounds

RX Men: 75#
RX Women: 55#

Time: 23:16 (9:48, 11:27)

Warm-up 10:00 row: 2347m, 2:07.8/500m
Cool-down 10:00 row: 2146m, 2:19.7/500m

200614

45:00 row: 10,015m, 2:14.7/500m

200613

Shoulder Press (Every other Minute for 10 Min - 7 Reps)
95 lb. Last set broken 4/3

As Far as You Can Get in 12 Min:
2 KB Swings
5 Cal Bike/Row

4 KB Swings
5 Cal Bike/Row

6 KB Swings
5 Cal Bike/Row

8 KB Swings
5 Cal Bike/Row
....
Keep adding 2 KB/DB Swings each time
RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

1.5 Pood Kettlebell + Row
Finished the Round of 22 American Kettlebell Swings + 5 Calorie Row. All KBS unbroken.
Row: 55 cal, 925m

Warm-up 10:00 row: 2241m, 2:13.3/500m
Cool-down 10:00 row: 2225m, 2:14.8/500m

200611

Front Squat (Every Other Min for 10 Min - 7 Reps)
165 lb.

For total Reps Weighted Sit Ups + Box Jumps
Every Minute on the Minute for 14 Min:
Min 1: 10 Medicine Ball Cleans + Max Reps Weighted Sit Ups
Min 2: 20 Mountain Climbers+ Max Box Jumps

RX Men: 20#ish Ball - 22-24" Box
RX Women: 13-15#ish Ball - 18-20" Box

Total: 157. 20 lb. Ball, 24" Box

200609

For Time:
Row, 1000m
30 Dumbbell Box Step Overs, 35 lbs
20 Hang Power Cleans, 95 lbs
Rest, 2 mins
20 Hang Power Cleans, 95 lbs
30 Dumbbell Box Step Overs, 35 lbs
Row, 1000m

Time: 17:26
Row Times: 3:52.2, 3:53.1

Warm-up 10:00 row: 2266m, 2:12.3/500m
Cool-down 10:00 row: 2301m, 2:10.3/500m

200608

18 Min AMRAP
3 Wall Walks
6 Burpee Pull Ups
9 Deadlifts 185 lb.

6 rounds + 1 Wall Walk

Warm-up 10:00 row: 2333m, 2:08.5/500m
Cool-down 10:00 row: 2224m, 2:14.8/500m

200607

"Big Floyd"
For Time
800 meter Run
25 Deadlifts (135/95 lb)
25 Burpees

800 meter Run
25 Squat Cleans (135/95 lb)
25 Burpees

800 meter Run
25 Push Presses (135/95 lb)
25 Burpees

800 meter Run
25 Clusters (135/95 lb)
25 Burpees
800 meter Run

Time: 42:35. 95 lb.

Warm-up 10:00 row: 2178m, 2:17.7/500m
Cool-down 10:00 row: 2114m, 2:21.9/500m

200606

Paddle on Badfish Creek Old Stage Road to Yahara River - Murwin Park/Cty H
Distance: 13.30 miles
Time: 4:12:10

200605

Mountain Biking at Trek World Headquarters, "The Farm"
Distance: 12 miles approximate
Time: 2:20 approximate

200603

Monday 200601
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Wall-ball shots
♀ 20-lb. ball ♂ 30-lb. ball

Time: 13:36. 20-lb. Wall-ball.

Warm-up 10:00 row: 2366m, 2:06.7/500m
Cool-down 10:00 row: 2164m, 2:18.6/500m

200601

Sunday 200531
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches
♀ 12 kg ♂ 16 kg

Time: 16:35. Snatches unbroken, should have pushed the run harder.

170811: 16:18 (12 kg kettlebell)

Warm-up 10:00 row: 2327m, 2:08.9/500m
Cool-down 10:00 row: 2220m, 2:15.1/500m