200930

Row 10,000 meters
Time: 43:44.5, 2:11.2/500m

5 Rounds for time of:
20 Power Snatch
400 Meter Run
Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

Time: 20:05 (3:18, 3:10, 3:10, 3:12, 3:13)
Row: 2,515m, 9:38.1, 1:54.8/500m

Warm-up 10 minute row: 2216m, 2:15.6/500m

200929

Street Parking Vault: Barbell "TRECE"
30 Hang Squat Cleans
30 Burpees
30 Thrusters
30 Burpees
30 Back Squats
30 Burpees

RX Men: 95#
RX Wome: 65#

Scaled: 75#
Time: 14:08

Warm-up 10 minute row: 2254m, 2:13.0/500m
Cool-down 10 minute row: 2212m, 2:15.6/500m

200926

Mountain Biking at Blue Mound State Park
Distance: 9.88 Miles
Time: 2:09:29. 4.6 mph avg.
Elevation Gain: 1,660 ft.

https://www.strava.com/activities/4116301572

200925

5 Rounds for time of:
40 Double Unders
20 Push Ups
15 Bent Over Rows

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

Scaled: 75 lb./80 Single-Unders
Time: 11:02

Paddle on Sugar River Highway 69 to Paoli
Distance: 3.37 miles
Time: 1:07

Mountain Biking at Quarry Ridge
Distance: 2.23 miles
Time: 24:03, 5.6 mph
https://www.strava.com/activities/4112296898

200924

Row 10,000 meters

Time: 46:16.5, 2:18.8/500m

10 Rounds for time of:
7 Barbell Hang Power Clean
7 Barbell Shoulder to Overhead
7 Box Jump Overs

RX Men: 95# / 22-24in Box
RX Women: 65# / 18-20in Box

Time: 10:40. 95 lb./24" box

Warm-up 10 minute row: 2162m, 2:18.7/500m

200923

Row 10,000 meters
Time: 43:52.0, 2:11.6/500m

4 x 3 Min AMRAPs
3 Burpees
6 Pull Ups
9 Air Squats
Rest 1 Min Between AMRAPS

4+3, 4+3, 4+4, 4+4

Total: 16 rounds + 14 reps

Warm-up 10 minute row: 2232m, 2:14.4/500m
Cool-down 10 minute row: 2148m, 2:19.6/500m

200922

Row 10,000 meters
Time: 46:57.0, 2:20.8/500m

200921

Row 10,000 meters
Time: 43.13.1, 2:09.6/500m

Street Parking Vault: Barbell "DOCE"
For Time:
50 BARBELL MANMAKERS
Row 1000 meters

**A barbell manmaker= deadlift + bent over row + hang squat clean into thruster.

RX MEN: 95#
RX WOMEN: 65#

Time: 17:46
Row: 4:03.9, 1:59.6/500m

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

200919

Row (For total distance):
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD

5:00, 1190m, 2:06.0/500m
4:00, 1055m, 1:53.7/500m
5:00, 1192m, 2:05.8/500m
3:00, 816m, 1:50.2/500m
5:00, 1196m, 2:05.4/500m
2:00, 567m, 1:45.8/500m
5:00, 1199m, 2:05.1/500m
1:00, 300m, 1:40.0/500m

Total: 7515m, 1:59.7/500m

Cool-down 20 minute row: 4275m, 2:20.3/500m

200918

Row 10,000 meters
Time: 44:39.4, 2:13.9/500m

15 Min AMRAP:
10 Push Press
15 Back Squats
30 Double Unders / DB Hop Overs

RX Men: 95#
RX Women: 65#

6 Rounds.

Warm-up 10 minute row: 2205m, 2:16.0/500m
Cool-down 10 minute row: 2112m, 2:22.0/500m

200917

Row 10,000 meters
Time: 46:51.1, 2:20.5/500m

200916

Row 10,000 meters
Time: 45:31.9, 2:16.5/500m

8 Rounds for time of:
8 Pull Ups
8 Box Jump Overs, 24"
8 Toes to Bar
8 Box Jump Over, 24"

Time: 16:06

Warm-up 10 minute row: 2157m, 2:19.0/500m
Cool-down 10 minute row: 2109m, 2:22.2/500m

200915

Row 10,000 meters
Time: 45:32.6, 2:16.6/500m

3 x 5 Min AMRAP
Each AMRAP is As Many Rounds and Reps as Possible in 5 Min:
6 Burpees
16 Air Squats
6 Burpees
16 Alternating Unweighted Lunges
Rest 1 Min After Each 5 Min AMRAP

2 rounds + 24 reps
2 rounds + 27 reps
2 rounds + 37 reps

200914

Street Parking Vault: Barbell "ONCE"
"Death By" Barbell Clean and Jerk
You start at the beginning with 1 Clean and Jerk and Min in the first min. Then add one clean and jerk each minute until you can no longer keep up with the clock.
Min 1: 1 Barbell Clean and Jerk
Min 2: 2 Barbell Clean and Jerks
Min 3: 3 Barbell Clean and Jerks
Min 4: 4 Barbell Clean and Jerks....

And so on...

RX Men: 95#
RX Women: 65#

Score: 12 rounds + 10 Clean and Jerks

5 Rounds for time of:
15 Staggered Stance DB Deadlifts Right Leg Forward
15 Staggered Stance DB Deadlifts Left Leg Forward
15 Seated Box Jumps or Jumping Squats (with a pause at bottom)
1 Min Rest

Suggested Weight Range:
Men: 30-50# DBs
Women: 15-35# DBs

Scaled: 50 lb. dumbbells, paused jumping squats, no rest
Time: 15:42

4 Rounds
30 Seconds Right Knee Up Plank
30 Seconds Rest
30 Seconds Left Knee UP Plank
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest

Completed.

200912

In Teams of 2 Complete
5 Rounds for time of:
48 Dumbbell Hop Overs / Double Unders (both at the same time)

then

6 Devil Lunges (Partner 1)
while
8 Devil Press (Partner 2)

then

6 Devil Lunges (Partner 2)
while
8 Devil Press (Partner 1)

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

Scaled: 35 lb. dumbbells
Time: 15:26

Warm-up 10 minute row: 2186m, 2:17.2/500m

Paddle Sugar River, Bobcat Lane to Paoli
Distance: 9.61 miles
Time: 2:56:59, 3.3 mph

https://www.strava.com/activities/4050623522
https://www.strava.com/activities/4050921560

200911

Paddle Koshkonong Creek, PQ to Hoopen Road
Distance: 5.67 miles
Time: 1:55:43, 2.9 mph

https://www.strava.com/activities/4045417631

200910

4 Rounds
10 Back Squat
15 Push Up
30 Wall Ball
Rest 2 Min Between Rounds

RX Men: 95-115# Back Squat - 20#ish Ball
RX Women: 65-75# Back Squats - 13-15# Ball

Scaled: 95 lb./20 lb.
Time: 16:06 (2:32, 2:33, 2:35, 2:25)

Warm-up 10 minute row: 2158m, 2:19.0/500m

200909

8 Rounds for time of:
8 Single Arm Overhead Alternating Lunge Right
8 Single Arm Overhead Alternating Lunge Left
8 Pull Ups

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

Scaled: 35 lb.
Time: 11:45 (1:16, 1:29, 1:28, 1:32, 1:30, 1:31, 1:32, 1:25)

200908

Every 2 Min for 16 Minutes
Row 250 meters
Max Reps Alternating Single Arm Dumbbell Snatch

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

RX+ Men: 50# DB
RX+ Women: 35# DB

Scaled: 50 lb.
Total: 126 reps

Warm-up 10 minute row: 2274m, 2:11.9/500m
Cool-down 10 minute row: 2217m, 2:15.3/500m

200907

Street Parking Vault: Barbell "DIEZ"
4 Rounds:
20 Barbell Thrusters
15 Burpee Box Jumps
30 Double Unders
Rest 1 Min Between Rounds
Score: Slowest Round ONLY

RX Men: 75# - 24" Box
RX Women: 55# - 20" Box

Scaled: 2-1 single-unders
Time: 17:58 (3:49, 3:45, 3:43, 3:39)

Warm-up 10 minute row: 2216m, 2:15.3/500m
Cool-down 10 minute row: 2168m, 2:18.3/500m

200906

Paddle Little Platte River, Quarry Road to Stumptown Road
Distance: 6.84 miles
Time: 1:58:51, 3.5 mph

https://www.strava.com/activities/4023272779

200905

Mountain Biking at Hirsch Farm
Distance: 8 miles approximate
Time: 1:20 approximate

200904

AMRAP 15 MIN
10 KB/DB Swing
15 KB/DB Hop Overs
20 Air Squats

Men: 30-55# Single KB/DB
Women: 12-25# Single KB/DB

9 rounds + 6 kettlebell swings
1.5 pood kettlebell, Russian swings

200903

4 Rounds for time of:
Row 500 Meters
12 Strict Press
20 Push Press

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

Scaled: 75 lb.
Time: 17:13 (3:48, 4:07, 4:44, 4:33)

Warm-up 10 minute row: 2253m, 2:13.1/500m

200902

12 Min AMRAP:
30 Double Unders / DB Hop Overs
9 Back Squats

RX Men: 95-115#
RX Women: 65-75#

115 lb./DB Hop Overs
8 rounds + 12 DB Hop Overs

5 Min AMRAP:
3 Burpee Pull Ups
6 Deadlifts

RX Men: 155-185#
RX Women: 105-125#

Rest 3 Minutes then:
5 Min AMRAP:
5 Power Cleans

RX Men: 95-115#
RX Women: 65-75#

Part 1: 5 rounds + 3 burpee pull-ups + 5 deadlifts. 185 lb.
Part 2: 5 rounds + 1 burpee pull-up. 115 lb.