200731

Mountain Biking at Levis Mound
Distance: 19.44 Miles
Time: 3:36. 5.4 mph avg.
Elevation Gain: 1,653 ft.

https://www.strava.com/activities/3855820274
https://www.strava.com/activities/3855820342

Paddle on Arnold Creek from Russell Memorial Campground
Distance: 1 mile, approximate

200730

5 Rounds For Time of:
3 Wall Walks
15 Pull Ups
15 Power Snatch

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

Time: 17:25 (2:45, 2:32, 2:39, 2:45, 2:40)

Warm-up 10 minute row: 2235m, 2:14.2/500m

200729

3 Rounds For Time of:
Run 600 Meters
50 Single Arm Dumbbell Squats

RX Men: 40-50# DB/KB
RX Women: 25-35# DB/KB

50 lb. dumbbell
Time: 17:58 (5:25, 6:16, 6:17)

Warm-up 10:00 row: 2388m, 2:05.6/500m
Cool-down 10:00 row: 2216m, 2:15.3/500m

200728

10 Rounds For Time of:
8 Bench Press
8 Bent Over Rows
20 Barbell Hop Overs

RX Men: 115#
RX Women: 75#

Time: 16:27

200727

Street Parking Vault: "BARBELL CUATRO":
For Time:
10 Barbell Lungesters
6 Toes to Bar
9 Barbell Lungesters
6 Toes to Bar
8 Barbell Lungesters
6 Toes to Bar
7 Barbell Lungesters
6 Toes to Bar
6 Barbell Lungesters
6 Toes to Bar
5 Barbell Lungesters
6 Toes to Bar
4 Barbell Lungesters
6 Toes to Bar
3 Barbell Lungesters
6 Toes to Bar
2 Barbell Lungesters
6 Toes to Bar
1 Barbell Lungester

RX Men: 75#
RX Women: 55#

Time: 17:38

200725

Mountain Biking at Blue Mound State Park
Distance: 6.72 Miles
Time: 1:31:07. 4.4 mph avg.
Elevation Gain: 1,213 ft.

https://www.strava.com/activities/3812610861

200724

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
5 Moderately Heavy Deadlifts
20 Alternating Unweighted Step Ups

RX Men: 155-205#
RX Women: 105-145#

RX+ Men: 225-275#
RX+ Women: 155-185#

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

225 lb. Deadlift/24" Step Ups
8 rounds + 5 Deadlits + 4 Step Ups

For Time
30 Strict/Shoulder Press
15 Bear Complex Reps
30 Push Up + Tap + Tap
15 Bear Complex Reps
30 Push Ups
15 Bear Complex Reps

Barbell Bear Complex = Power Clean + Front Squat into a Thruster + Back Squat into a Thruster
Using a squat clean instead of a power clean + thruster is also ok.

RX Men: 75#
RX Women: 55#

Time: 19:10

200723

Every 5 Min for 4 Rounds:
Run 200 Meters
15 Hang Squat Cleans
15 Push Press
Run 200 Meters
Rest remainder of 5 Min Window

RX Men: 75-95#
RX Women: 55-65#

75 lb. (3:12, 3:10, 3:08, 3:05)

Butts & Guts
Part 1:
Take 14-16 minutes to complete 4 Rounds of:
20 KB/DB Sumo Deadlifts
8 Single Leg Hip Thrusts Left Leg
8 Single Leg Hip Thrusts Right Leg
12-18 Russian KB/DB Swings

Men Loading Ideas: 55#+ KB/DB - or - 25-30# DBs
Women Loading Ideas: 30#+ KB/DB - or - 12-20# DBs

Part 2:
4 Rounds (not for time)
30 Forearm Plank Alternating Knee to Elbows
30 Alternating Toe Touches

Part 1: 2 Pood Kettlebell, 18 KBS
Part 2: Completed

200722

5 Rounds For Time of:
40 Air Squats
10 Burpee + Toes to Bar

Time: 12:36

SOGO:
3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Close Grip (2 DB) Bent Row
8-12 Supine Bar Row (TRX/Ring works too)
15-20 Arch Ups

35 lb. Dumbells Bent Over Row/10 Ring Row/10 Arch Up

3 Sets of 21s (Palms Up)
7 Bottom Up Half Curls
7 Top Down Half Curls
7 Curls

First round: 35 lb. Dumbells  broken 7/7/7
Last two rounds: 22.5 lb. Dumbells unbroken

200721

Street Parking Vault: "DUMBBELL TRES"
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

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

Scaled: 35 lb. Devil Press/50 lb. Snatch
Time: 18:21 (7:25, 7:56)

Warm-up 10:00 row: 2425m, 2:03.7/500m

200719

Bike: Banfield Bridge to Stanton Rd. to Cty B
Distance: 37.1 miles
Time: 2:25:23. 15.3 mph avg.
Elevation Gain: 2,851 ft.

200718

Hang Muscle Clean (5 x 3)

45-75-95-115-135

Hang Power Clean + Front Squat (10 total Sets of 1+1) - 1 Every 90 Seconds)
1 Hang Power Clean
1 Front Squat

135-145-155-160-165-165-165-165-165-170

Front Squat (5 x 3 (1 Set Every Other Min on the Min))

185-205-215-225-230

4 Rounds Each Round is a 3 Min AMRAP
(As Many Reps as Possible)
In a 3 Min Window Complete:
Run 400 Meters
Max Reps Dumbbell Step Up Overs

RX Men: 40# DBs
RX Women: 25# DBs

55 reps.
50 lb. Dumbbells/20" box.

200717

BARBELL "GRIZZ"
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
7 Burpee Pull-Ups
15 Thrusters

RX Men: 75#
RX Women: 45#

6 Rounds + 7 Burpee Pull-Ups + 4 Thrusters. 75 lb.

7 Rounds (For Time)
30 Double Unders
10 Bent Over Rows
3 Wall Walks

RX Men: 95-115#
RX Women: 65-85#

Scaled: 60 Single-Unders, 95 lb. Bent Over Rows

Time: 14:43

200715

For Time:
10 Power Clean and Jerk
8 Front Rack Lunges
9 Power Clean and Jerk
8 Front Rack Lunges
8 Power Clean and Jerk
8 Front Rack Lunges
7 Power Clean and Jerk
8 Front Rack Lunges
6 Power Clean and Jerk
8 Front Rack Lunges
5 Power Clean and Jerk
8 Front Rack Lunges
4 Power Clean and Jerk
8 Front Rack Lunges
3 Power Clean and Jerk
8 Front Rack Lunges
2 Power Clean and Jerk
8 Front Rack Lunges
1 Power Clean and Jerk
8 Front Rack Lunges

95 lb. barbell.
Time: 12:05

5 Rounds for Reps of:
1 Min Max Reps KB/DB Swings
1 Min Max Reps Box Jump Overs
1 Min Max 1/4 Get Ups (30 Seconds Right + 30 Seconds Left)
Rest 1 Min Between Rounds

RX Men: 40-45# KB/DB
RX Women: 24-30# KB/DB

Scaled: 1.5 pood Russian Kettlebell Swings/35 lb. 1/4 Get Ups
Score: 52+58+60+62+62 = 294 Total

200714

Every Other Min on the Min for 10 Min:
Deadlift x 7 reps

315-315-315-315-315

Every Other Min on the Min for 8 Min:
Bench Press x 8 reps

145-145-145-145 (7 +1)

6:00 AMRAP:
6 American Kettlebell Swings, 1.5 pood
6 Push-ups

9 rounds.

200713

Street Parking Vault: "DOS"
Every 2 Min - for as long as you can last: (Up to 40 Min)
Run 200 Meters
3 Pull Ups
7 Push Ups
12 Air Squats

20 rounds. Completed final round at 39:22

200711

Paddle on Sugar River County Road A to County Road EE
Distance: 11.4 miles
Time: 4:03

200711

5 Rounds For Time with a partner:
Partner A:
20 Alternating Hand Dumbbell Snatch 35#/25#
20 Russian Twist with single Dumbell

Partner B:
Max Weighted Dumbbell Step Up 35#/25# both hands
20"/16"

Time: 17:11

200710

Mountain Biking at Blackhawk Ski Club, Pleasant View
Distance: 7.69 Miles
Time: 1:25:50. 5.3 mph avg.
Elevation Gain: 512 ft.

https://www.mapmyrun.com/workout/4486806640

200710

Shoulder Press (5 x 7)

75-85-95-105-110

Ring Dips 4xMax Reps

13-14-12-12

14 Min EMOM
(Every Min on the Min for 14 Min)
Min 1: 4 Heavy Deadlifts + Max Bodyweight Lunges
Min 2: 4 Heavy Deadlifts + Max Push Up + Tap + Tap

First score is weight you use. Second score is Total Lunge and Push Up + Tap + Tap Reps across all 14 Min

Suggested weight ranges:
Men: 155-275#
Women: 105-185#

225 lbs.
Lunge: 21+15+13+13+11+13+13 = 99 reps
Push Up Tap Tap: 9+9+8+8+8+6+8=56 reps

200709

3 Rounds for Time of:
50 American Kettlebell Swings, 1.5 pood
Row, 500m

Time: 13:34

Warm-up 10:00 row: 2240m, 2:13.9/500m
Cool-down 10:00 row: 2228m, 2:14.6/500m

200708

6 Rounds For Time of:
6 Toes to Bar
12 Wall Balls, 20 lb. ball
6 Toes to Bar
12 Box Jumps, 24"

Time: 13:43

Warm-up 10:00 row: 2304m, 2:10.2/500m

200707

Street Parking Vault: "Barbell UNO"
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Power Clean
Push Jerk
Back Squat
Bar Facing Burpee

Rx Men: 95#
Rx Women: 65#

Time: 16:47

Warm-up 10:00 row: 2266m, 2:12.3/500m

200704

Bike: Grant River Recreation Area to Banfield Bridge
Distance: 42.40 miles
Time: 2:49:07. 15.0 mph avg.
Elevation Gain: 2861 ft.

200703

Every 2 Min for 10 Min
(5 Total Rounds)
Run 200 Meters
15 Push Ups

Rest 2 Min, Then

Every 2 Min for 10 Min
(5 Total Rounds)
10 Burpees
10 Pull Ups

Completed all 10 rounds.

Warm-up 10:00 row: 2222m, 2:15.0/500m
Cool-down 10:00 row: 2122m, 2:21.3/500m

200701

Following a 30 Minute Clock:
0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (SINGLE. SET)

LOWER THE WEIGHT:
15:00 - 5 Bench Press
18:00 - 5 Bench Press
21:00 - 5 Bench Press
25:00 - Max reps Bench Press

27:00 - 3 Min AMRAP of
1 Push Up
1 Squat Jump

Squat: 135-185-205-225(10)
Bench Press: 135-155-170-185(4)
AMRAP: 25 Rounds

Warm-up 10:00 row: 2339m, 2:08.2/500m