201031

Mountain Biking at Hirsch Farm
Distance: 7.60 Miles
Time: 1:26:43, 5.3 mph avg.
Elevation Gain: 882 ft.

https://www.strava.com/activities/4268320721

201030

POWER | WEEK 44 | 10/25/2020

Deadlift (4 x 7)

275-305-325-345

AMRAP 5 Min
Bent Over Rows (In sets of 3 or more!)
Score is total Bent Over Rows - MUST be in sets of 3 or more.

Idea weight Men: 135#+
Idea weight Women: 95#+

Scaled: 115 lb.
33 reps total

Warm-up 10 minute row: 2366m, 2:06.7/500m
Cool-down 10 minute row: 2310m, 2:09.8/500m

201029

5 Rounds
15 Back Squat
Row 500m
Rest 1 Min Between Rounds

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

Scaled: 95 lb.
Time: 17:03 (2:41, 2:36, 2:34, 2:37, 2:32)

SOGO

PART 1
4 Rounds
3-5 Weighted Pull Ups
5-7 Strict Pull Ups
7-10 Kipping Pull Ups
Rest as needed between rounds.

20 lb. weight vest, first round strict rest kipping

3-5-7
5-5-7
5-5-7
5-5-10

SOGO
PART 2
3 Rounds of Bicep Curl 21's!!
7 Reps Curl from bottom to halfway up
7 Reps Curls from halfway up to top
7 Reps Curls full Range of motion

22.5 lb. dumbbells

Warm-up 10:00 row: 2308m, 2:09.9/500m

201028

4 Rounds
30 KB/DB Swing
30 Push Up

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

Time: 13:32

Warm-up 10 minute row: 2264m, 2:12.5/500m
Cool-down 10 minute row: 2234m, 2:14.2/500m

201027

Power Clean (15 Min to find Touch and Go Double)

200 lb.

3 MIN AMRAP
Power Cleans
70% of heaviest double from the first part!

31 Power Cleans, 140 lb.

12 Min AMRAP
6 Toes to Bar / Weighted Sit Up
12 Deadlift
24 Double Unders/ DB Hop Overs

RX Men: 115-135#
RX Women: 75-95#

Scaled: Toes to Bar/135#/DB Hop Overs
9 rounds + 3 Toes to Bar.

Warm-up 10 minute row: 2315m, 2:09.5/500m

201026

Street Parking Vault: Barbell "Diecisiete"
Every 2 Min for as long as you can last OR 30 Min...
Row 250 Meters
10 Hang Squat Clean Thrusters

RX Men: 75#
RX Women: 55#

10 Rounds + 250m row + 7 Hang Squat Clean Thrusters

Warm-up 10 minute row: 2344m, 2:07.9/500m
Cool-down 10 minute row: 2192m, 2:16.8/500m

201024

Back Squat (10 x 3)
Warm up to a moderate-heavy weight then stick with it across all 10 sets.

225 lb.

7 x 3
Weighted Pull Up Negatives

20 lb. Weight Vest

5 Rounds
5 Burpees
10 Alternating Hang Dumbbell Snatch
10 Alternating Lunges

Idea weight for Men: Single 20-35# DB/KB
Idea weight for Women: Single 12-24# DB/KB

Scaled: 50 lb. dumbbell

Time: 6:31

Warm-up 10 minute row: 22254m, 2:13.0/500m

201022

Snatch (Every :90 for 15 Min (10 Rounds))

95-105-115-125-135-145-150-155-160(f)-160(f)

Pause Snatch Pull (5 x 3 (use 80% of heaviest snatch))
3 Second pause just below knee. No touch.

125 lb.

12 Min AMRAP
Row 250 Meters
21 Eye Level KB/DB Swings
12 Pull Ups

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

4 rounds + 250m row + 21 kettlebell swings + 7 pull-ups
1.5 pood kettlebell

Warm-up 10 minute row: 2318m, 2:09.4/500m

201021

7 Min AMRAP
5 Squat Cleans
10 Box Jumps
15 Wall Balls

Rest 3:00 then:
Complete the reps from the previous AMRAP as fast as possible

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

Part 1: 3 rounds + 5 Squat Cleans + 10 Box Jumps + 4 Wall Balls (1:34, 1:56, 1:56, 1:33)

Part 2: 7:34 (1:37, 2:10, 2:20, 1:27)

Cool-down 10 minute row: 2226m, 2:14.7/500m

201020

For Time:
30 Bench Press
Row 750 meters
30 Bench Press

Rest 2 Min

30 Barbell Strict Press
Row 750 meters
30 Barbell Strict Press

Rest 2 Min

30 x 1/4 Get Ups (15 Right/15 Left)
Row 750 meters
30 x 1/4 Get Ups (15 Right/15 Left)

RX Men: 95-105# for Bench / 75-85# for Strict Press / 40# DB/KB for 1/4 Get Up
RX Women: 55-65# for Bench / 35-45# for Strict Press / 25# DB/KB for 1/4 Get Up

Scaled: 95 lb. Bench Press, 75 lb. Strict Press, 35 lb. 1/4 Get Up
Time: 31:17 (8:19, 10:22, 8:37)

Row 1: 2:53.2, 1:55.4
Row 2: 2:55.9, 1:57.2
Row 3: 2:53.8, 1:55.8

Warm-up 10 minute row: 2286m, 2:11.2/500m

201019

Street Parking Vault: Barbell "DIECISEIS"
3 Rounds for time of:
30 Deadlifts
20 Burpee Pull Ups

RX Men: 165-185#
RX Women: 105-125#

Time: 12:28. 185 lb. Deadlifts

SOGO:
Part 1:
4 sets of:
8 Bench Press Immediately Into
15 Push Ups

Rest 2 Min Between Sets

Part 2:
3 Rounds of:
20 Alternating Dumbbell Bent Over Rows
20 Alternating Single Arm Tricep Extensions

Idea weight for Men: 30-50# DBs
Idea weight for Women: 20-35# DBs

95 lb. bench press. 35 lb. Bent Over Rows. 20 lb. Tricep Extensions

Warm-up 10 minute row: 2365m, 2:06.8/500m

201017

In Teams of 2 Complete:
200 KB/DB Swings
200 KB/DB Goblet Squats

One person works at a time. Anytime you want to switch - you must BOTH do 5 burpees.

RX Men: 40-55#
RX Women: 25-35#

Time: 20:20. 53 lb. kettlebell
Kettlebell swings sets of 25, Goblet Squats sets of 20. 85 Burpees total.

Warm-up 10 minute row: 2270m, 2:13.1/500m

Hike Brooklyn Wildlife Segment of Ice Age Trail out and Back
Distance: 5.5 miles

https://www.strava.com/activities/4208219791

201016

Mountain Bike Shuttle from Hoopen Road at Koshkonong Creek to Cambridge via CamRock
Distance: 6.62 miles
Time: 52:59, 7.5 mph avg.
Elevation Gain: 389 ft.

https://www.strava.com/activities/4203418391

Kayak Koshkonong Creek PQ to Hoopen Road
Distance: 5.67 miles
Time: 2:07:21, 2.7 mph avg.

https://www.strava.com/activities/4203773306

201015

18 Min AMRAP
Row 500 Meters
20 KB/DB Swings
40 Mountain Climbers / Double Unders

RX Men: 40-55#
RX Women: 25-35#

5 rounds + 100m row. 1.5 pood American Kettlebell Swings, Mountain Climbers

Warm-up 10 minute row: 2250m, 2:13.3/500m
Cool-down 10 minute row: 2232m, 2:14.4/500m

Fall Team Challenge Meters: 221,997m

201014

For time:

8 Rounds
6 Clean and Jerks
8 Pull Ups

Rest 3 Min

Then
8 Rounds
6 Toes to Bar / V-Ups (8)
8 Back Squats

RX Men: 95#
RX Women: 65#

Time: 19:19 (8:53, 7:28)

Warm-up 10 minute row: 2272m, 2:12.0/500m
Cool-down 10 minute row: 2138m, 2:20.3/500m

201013

Street Parking Vault: Dumbbell "QUINCE"
3 Rounds for time of:

30 Push Ups
30 Dumbbell Step Ups
30 Box Jumps

RX Men: 40-50# DBs
RX Women: 25-35# DBs

Scaled: 50 lb. dumbbells, 20" step-ups, 24" box jumps
Time: 19:30 (5:57, 6:41, 6:50)

Warm-up 10 minute row: 2278m, 2:11.6/500m
Cool-down 10 minute row: 2189m, 2:17.0/500m

201011

Mountain Biking at Hirsch Farm
Distance: 6.78 Miles
Time: 1:16:39, 5.3 mph avg.
Elevation Gain: 744 ft.

https://www.strava.com/activities/4183001377

201010

For time:
100 KB/DB Swings
100 KB/DB Goblet Squats
Every minute on the minute after the first minute: 4 Burpees

RX Men: 40-55#
RX Women: 25-35#

1.5 pood kettlebell
Time: 11:47

Warm-up 10 minute row: 2236m, 2:14.1/500m
Cool-down 10 minute row: 2117m, 2:21.7/500m

201008

AMRAP 20 Min
Row 250 Meters
8 Power Snatch
8 Thrusters

RX Men: 75#
RX Women: 55#

8 rounds + 250m

Warm-up 10 minute row: 2234m, 2:14.2/500m
Cool-down 10 minute row: 2255m, 2:13.0/500m

201007

Row 10,000 meters
Time: 44:48.5, 2:14.4/500m

Part 1:Every 3 Min for 4 Rounds (12 Min)
3 Wall Walks
6 Seated Box Jumps

Rest 3:00 then Part2:

AMRAP 9 Min:
9 Bench Press
9 Box Jumps

RX Men: 95-115#
RX Women: 55-75#

8 Rounds + 6 Bench Press
95 lb./24" Box

Warm-up 10 minute row: 2231m, 2:14.4/500m
Cool-down 10 minute row: 2285m, 2:11.2/500m

201006

3 rounds for time of:
12 Deadlifts, 95 lbs
9 Hang Power Cleans, 95 lbs
6 Bar Facing Burpees
12 Deadlifts, 95 lbs
9 Hang Power Cleans, 95 lbs
6 Bar Facing Burpees
12 Deadlifts, 95 lbs
9 Hang Power Cleans, 95 lbs
6 Bar Facing Burpees 

Rest 2 mins

Time:15:36 (4:03, 3:52, 3:40)

Warm-up 10 minute row: 2178m, 2:17.7/500m
Cool-down 10 minute row: 2195m, 2:16.6/500m

201005

Row 10,000 meters
Time: 44:52.3, 2:14.6/500m

Street Parking Vault: Row/Bike "CATORCE"
Every 5 Min for 4 Rounds:
Row 500 Meters
12 Pull Ups
24 Wall Balls

Time: 3:48, 3:49, 4:01, 4:09

Warm-up 10 minute row: 2245m, 2:13.6/500m
Cool-down 10 minute row: 2211m, 2:15.6/500m

201004

Bike: Grant River Recreation Area to Banfield Bridge

Distance: 43.46 miles
Time: 2:53:09. 15.1 mph avg.
Elevation Gain: 3,265 ft.

https://www.strava.com/activities/4152152118

201002

Row 10,000 meters
Time: 44:16.1 2:12.8/500m

Every 2 Min for 7 Rounds (14 Min)
6 Devil Press
8 Toes to Bar
Max Reps Air Squats

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

Scaled: 35 lb. dumbbells
185 reps total.

Warm-up 10 minute row: 2217m, 2:15.3/500m
Cool-down 10 minute row: 2170m, 2:18.2/500m

201001

Row 10,000 meters
Time: 47:55.5, 2:23.7/500m

Part 1:
Every 30 Seconds for 5 Min:
5 Heavy Deadlifts

Rest 3 Min After Part 1 Before Part 2 (Where you will change your weight)

Part 2:
Every 30 Seconds for 5 Min:
5 Strict Press

Part 1: 255 lb.
Part 2: 85/75 lb. dropped weight after the first four rounds.

Warm-up 10 minute row: 2213m, 2:15.5/500m
Cool-down 10 minute row: 2175m, 2:17.9/500m