200831

Street Parking Vault: Dumbbell "NUEVE"
5 Rounds for time of:
20 Weighted Step Ups (Alternating)
10 Supine Ring or Bar in Rack Rows
3 Wall Walks

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

Scaled: 35 lb. dumbbells, 20" box
Time: 14:40 (2:45, 3:06, 2:56, 2:59, 2:53)

200830

Running Jackie (For Time):
Run 800 Meters
50 Thrusters
30 Pull Ups

RX Men: 45#
RX Women: 35-45#

Time: 6:43

200804: 6:53

Warm-up 10 minute row: 2192m, 2:16.8/500m
Chumbawumba burpees

200829

5 Rounds
10 Box Jumps
20 Front Rack Lunge
10 Hang Power Snatch

RX Men: 95#, 24"
RX Women: 65#

Time: 14:23 (2:24, 2:49, 2:56, 3:10, 3:03)

Warm-up 10 minute row: 2220m, 2:15.1/500m

200827

15 Min AMRAP
10 Burpees
10 Goblet Squats
10 Press

Idea Weight for Men: 35-55# KB OR 20-30# DBs
Idea Weight for Women: 12-25# KB OR 10-15# DBs

Scaled: 53 lb. kettlebell goblet squats/25 lb. dumbell press
10 Rounds

Hiking at Twin Falls, Lost Creek Falls, Houghton Falls
Distance: 8 miles, approximate

200826

AMRAP 12:00
5 KB Swings
25 Double Unders
10 KB Swings
25 Double Unders
15 KB Swings
25 Double Unders
20 KB Swings
25 Double Unders
....

Keep adding 5 KB/DB Swings each time

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

Scaled: 53 lb. kettlebell, 2-1 Single Unders
Completed: Round of 40 kettlebells swings + 25 single unders

Kayak Bois Brule River Pine Tree Landing to Highway 13 Landing
Distance: 9.22 miles
Time: 2:02:02, 4.5 mph
https://www.strava.com/activities/3996165068

Kayak Winneboujou Canoe Landing to Bois Brule Campground/Landing
Distance: 2.72 miles
Time: 42:11, 3.9 mph
https://www.strava.com/activities/3996164921

Bike Shuttle back to Winneboujou Canoe Landing
Distance: 2.68 miles
Time: 15:53, 10.1 mph
Elevation Gain: 151 ft.
https://www.strava.com/activities/3996164881

200825

Sreet Parking Vault: Dumbbell Shift "OCHO"
4 Times You Will Complete:
4 Rounds
8 Ring/TRX Rows (or single arm bent over rows - 8 each side)
8 Goblet Squats
Rest 1 Min after each 4 round set.

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Time: 20:06. 53 lb. Kettlebell, bent over rows

Bike Shuttle, Mouth of Bois Brule at Lake Superior to Highway 13 Canoe Landing
Distance: 7.49 miles
Time: 34:42, 13.0 mph
Elevation Gain: 355 ft.
https://www.strava.com/activities/3996164533

Kayak from Highway 13 Canoe Landing to Mouth of Bois Brule at Lake Superior
Distance: 8.62 miles

Time: 2:19:34, 3.7 mph

https://www.strava.com/activities/3996164933

200824

Kayak from Lake Superior Meyers Beach Landing to Bayfield Peninsula Sea Caves
Distance: 4.97 miles
Time: 1:53:21

https://www.strava.com/activities/3961451014

200821

For Total Time (Including Rest)
38 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

38 Devil Press

RX Men: 30-40# DBs / 75# Bar for Thrusters
RX Women: 15-25# Dumbbells / 45# Bar for Thrusters

Time: 23:51 (6:24, 7:13, 8:12). 35 lb. dumbbells.

200820

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Dumbbell Step Up Overs
Run 200 Meters

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

Scaled: 35 lb. dumbbells, 24" box
6 rounds + 12 Step Overs + 180 m run

200819

5 Sets
3 Front Squats
3 Push Jerks

45-75-95-115-135

Clean and Jerk (15 Min Clock to Establish a Heavy Single)

190 lb.

For time:
With 60% of your heaviest successful lift from before:
21 Clean and Jerks (Done in unbroken sets of 3)

Time: 2:40. 115 lb.

6 Rounds for Time of:
24 Unweighted Squats
12 Push Ups

Time: 6:40 (0:56, 1:07, 1:08, 1:13, 1:08, 1:06)

200818

Every 2 Min for 10 Min (5 Total Sets):
7 Deadlifts

285-285-285-285-285

Every 2 Min for 10 Min (5 Total Sets)
8-10 STRICT Pull-Ups

10+10+9+10+8=47 total

4 Rounds for Time of:
10 American Kettlebell Swings, 1.5 pood
10 AbMat Sit-ups
10 American Kettlebell Swings, 1.5 pood
10 Burpees

Time: 8:50

200817

Street Parking Vault: Barbell "SIETE"
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)
Minute 2: Max Reps Box Jump Overs*

RX MEN: 95#
RX Women: 65#

95 lbs./24" box
162 reps total

Warm-up 10 minute row: 2181m, 2:17.5/500m

200816

Bike: Grant River Recreation Area to Banfield Bridge
Distance: 43.46 miles
Time: 3:04:52. 14.1 mph avg.
Elevation Gain: 3,233 ft.

https://www.strava.com/activities/3923648793

200814

Every Other Min for 7 Rounds (14 Min):
5 Heavy Deadlifts
20 Wall Balls

Rounds will only count toward your score if wall balls are unbroken and all work is completed under 1:15.

Suggested weight RANGE:
Men: 155-315#
Women: 105-185#

Ball Weight/Target Height:
Men: 18-22# Ball with ideally a 10' target
Women: 13-15# Ball with ideally a 9' target

Score 1: Weight you use for your deadlifts
Goal: Heavy but unbroken sets of 5 (with good form and technique of course)

Score 2: Total Rounds where you completed all work (deadlifts and wall balls) unbroken and in under 1:15. (0-7)

255 lb. Deadlifts
5 rounds

200813

12 Min AMRAP
8 Single Arm Push Press Right
8 Single Arm Alternating Step Ups (Right Hand)

8 Single Arm Push Press Left
8 Single Arm Alternating Step Ups (Left Hand)

RX Men: 40# DB
RX Women: 25# DB

Scaled: 35 lb. dumbbell/20" box.
Total: 8 Rounds

200812

4 Rounds Each for Time of:
30 Double Unders / DB Hop Overs
10 Hang Squat Cleans
30 Double Unders / DB Hop Overs
10 Hang Power Cleans

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

Scaled: 60 single-unders
Time: 2:18, 2:10, 2:09, 2:07

Warm-up 10 minute row: 2317m, 2:09.4/500m

200811

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Supine Barbell Row
Push-up Tap+Tap
Toes-to-bar
Push-up Tap+Tap

Time: 20:13

Warm-up 10 minute row: 2244m, 2:13.6/500m

200810

Street Parking Vault: "SEIS" (For Time):
Every 5 Min for 4 Rounds:
Run 400 Meters
30 KB Swings
30 Air Squats

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

1.5 Pood Kettlebell
Time: 3:40, 3:40, 3:42, 3:42

Warm-up 10 minute row: 2310m, 2:09.8/500m

200807

6 rounds of:
6 Back Rack Reverse Lunges + 3 Back Squats

115-125-135-145-155-165

Bent Over Barbell Row 3-3-3-3-3-3

115-125-135-145-155-165

200806

5 Rounds (For Time):
40 Double Unders
15 Toes to Bar
15 Shoulder to Overhead

RX Men: 95#
RX Women: 65#

Subbed: 80 Single-Unders
Time: 13:27

Warm-up 10 minute row: 2211m, 2:15.6/500m

200805

5 rounds for time of:
10 Box Jumps, 24 in
20 Front Rack Walking Lunges, 95 lbs
10 Hang Power Snatches, 95 lbs

Time: 17:18

Warm-up 10 minute row: 2251m, 2:16.4/500m

200804

Running Jackie (For Time):
Run 800 Meters
50 Thrusters
30 Pull Ups

RX Men: 45#
RX Women: 35-45#

Time: 6:53

Warm-up 10 minute row: 2251m, 2:13.2/500m

200803

Street Parking Vault: BARBELL "CINCO"
EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 4 Heavy Deadlifts + 1 Lateral Burpee Over Bar
Min 2: 4 Heavy Deadlifts + 2 Lateral Burpees Over Bar
Min 3: 4 Heavy Deadlifts + 3 Lateral Burpees Over Bar
Min 4: 4 Heavy Deadlifts + 4 Lateral Burpees Over Bar
Min 5: 4 Heavy Deadlifts + 5 Lateral Burpees Over Bar...

ALWAYS do 4 Deadlifts and add 1 Lateral Burpee Over Bar each minute until you reach 20 min or you can't make it in time for the next minute!

RX Men: 155-205# Deadlift
RX Women: 105-135# Deadlift

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

225 lbs. Deadlifts
14 Rounds + 4 Deadlifts + 7 Lateral Burpee Over Bar

Then:
Accumulate 1 minute in a Front Scale
and a Back Scale on both legs

Warm-up 10 minute row: 2325m, 2:09.0/500m

200801

Kayak around Wazee Lake
2 miles approximate, not timed.

500m swim with PFD and snorkel, not timed.