201130

MONDAY 11/30/2020
Street Parking Vault: Barbell "VEINTIDOS"
30 Barbell Back Squats
30 Toes to Bar
30 Box Jumps
20 Barbell Back Squats
20 Toes to Bar
20 Box Jumps
10 Barbell Back Squats
10 Toes to Bar
10 Box Jumps

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

Scaled: 95 lb., abmat sit-ups
Time: 10:17

Warm-up 25 minute row: 5741m, 2:10.6/500m
Cool-down 25 minute row: 5631m, 2:13.1/500m

Challenge Score:
53,917m

201129

FRIDAY 11/27/2020
4 Rounds
8 Deadlifts
12 Box Jumps
12 Pull Ups
12 Box Jumps

RX Men: 155-175#
RX Women: 105-125#

RX+ Men: 205#+
RX+ Women: 135#+

Scaled: 205 lb. deadlifts, 24" Box Jumps
Time: 10:06 (2:19, 2:37, 2:44, 2:25)

Warm-up 25 minute row: 5825m, 2:08.7/500m
Cool-down 25 minute row: 5558m, 2:14.9/500m

Challenge Score:
42,545m

201128

THURSDAY 11/26/2020
PROGRAM C
For Time:

3 Rounds
21 Cal Row/Bike
21 Thrusters

Rest 3 Min

3 Rounds
15 Cal Row/Bike
15 Thrusters

Rest 3 Min

3 Rounds
9 Cal Row/Bike
9 Thrusters

RX Men: 75#
RX Women: 55#

Time: 25:26 (8:41, 6:51, 3:54)

Warm-up 20 minute row: 4547m, 2:11.9/500m
Cool-down 20 minute row: 4462m, 2:14.4/500m

Challenge Score:
31,162m

201127

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

Challenge Score:
20,000m

201126

WEDNESDAY 11/25/2020
30 Bar Facing Burpees
30 Bent Over Rows
20 Bar Facing Burpees
20 Bent Over Rows
10 Bar Facing Burpees
10 Bent Over Rows

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

Time: 8:03

Row 10,000 meters
Time: 42:37.0, 2:07.8/500m

Challenge Score:
10,000m

201124

TUESDAY 11/24/2020
PROGRAM B
3 Rounds
8 Back Squats
8 Front Squats
16 Dumbbell Hop Overs

REST 2 Min

4 Rounds
6 Back Squats
6 Front Squats
12 Dumbbell Hop Overs

REST 2 Min

5 Rounds
4 Back Squats
4 Front Squats
8 Dumbbell Hop Overs

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

Scaled: 95 lb.
Time: 15:42 (3:38, 4:08, 3:55)

Warm-up 10 minute row: 2299m, 2:10.4/500m

201123

MONDAY 11/23/2020
Street Parking Vault: Dumbbell "VEINTIUNO"

4 Rounds Each Round is to Be Performedas Fast as Possible:
20 Weighted Step Ups
20 Devil Press
Rest 2 Min Between Rounds

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

Scaled: 35 lb. dumbbells, 20" box
Time: 21:09 (3:49, 3:44, 3:47, 3:47)

Warm-up 10 minute row: 2311m, 2:09.8/500m

201122

SATURDAY 11/21/2020
PROGRAM B

Part 1:
7 Min AMRAP
6 Pull Ups
9 Push Press
12 Air Squats

Rest 3 Min before Part 2:
Take whatever your score was from Part 1 (the Rounds and Reps) and complete that same amount of work - for time (as fast as possible).

RX Men: 95#
RX Women: 65#

Part 1: 5 rounds + 6 pull-ups + 9 push press + 6 squats
Part 2: 7:30

Warm-up 10 minute row: 2294m, 2:10.7/500m

201121

SUNDAY 120819
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Time: 3:53 (0:41, 0:43, 0:50, 0:56, 0:40)

161107: 3:54
160331: 4:44
120906: 7:23

Warm-up 10 minute row: 2306m, 2:10.0/500m

Cool-down 10 minute row: 2205m, 2:16.0/500m

201119

Bike: M-Hill x 1.5
Distance: 19.07 miles
Time: 1:14:01. 15.5 mph avg.
Elevation Gain: 1299 ft.

https://www.strava.com/activities/4361397078

201118

WEDNESDAY 11/18/2020
5 Rounds
12 Push Press / Jerk
12 Toes to Bar / Weighted Sit Up
36 Double Unders / Dumbbell Hop Overs

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

Scaled: 95 lb., Toes-to-Bar, Dumbbell Hop Overs
Time: 9:48 (1:29, 2:00, 2:01, 2:11, 2:04)

Warm-up 10 minute row: 2309m, 2:09.9/500m

Cool-down 10 minute row: 2249m, 2:13.3/500m

201117

TUESDAY 11/17/2020
PROGRAM B
Part 1:
4 Min AMRAP
6 Deadlifts
4 Hang Power Cleans

Rest 2 Min Before Part 2

Part 2:
4 Min AMRAP
6 Hang Power Cleans
4 Front Squats

Rest 2 Min Before Part 3

Part 3:
4 Min AMRAP
6 Front Squats
4 Deadlifts

RX Men: 95#
RX Women: 65#

Part 1: 10 rounds + 3 Deadlifts
Part 2: 7 rounds + 1 Hang Power Clean
Part 3: 6 rounds

SOGO | WEEK 47 | 11/15/2020
SHOULDER PRESS DROP SET

115x9
95x9
75x10
55x12
45x17

3 x 15 (each side)
Seated Dumbbell Tricep Extension

22.5 (broken)/17.5/7.5

Warm-up 10 minute row: 2356m, 2:07.3/500m

201116

OLY | WEEK 47 | 11/15/2020
Power Snatch (15 Min to Find 3 Rep Touch and Go)

75-95-115-135-145-155x2

Snatch Grip Deadlift (5 x 5)

155-165-175-185-195

MONDAY 11/16/2020
Street Parking Vault: "VEINTE"
5 Rounds
40 Bodyweight Lunges
Row 250 Meters
20 Push Ups
Row 250 Meters

Time: 22:14 (4:21, 4:16, 4:29, 4:33, 4:32)

Warm-up 10 minute row: 2354m, 2:07.4/500m

201114

SATURDAY 11/14/2020
3 Rounds
50 Air Squats
Row 500 Meters
Rest 2 Minutes Between Rounds

Time: 13:54 (3:23, 3:18, 3:10)

Warm-up 10 minute row: 2242m, 2:13.8/500m
Cool-down 10 minute row: 2238m, 2:14.0/500m

201113

THURSDAY 11/12/2020
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
8 Pull Ups
10 Box Jumps
12 Front Squats

RX Men: 75#
RX Women: 55#

Scaled: 75lb./24" box
8 rounds + 8 pull-ups.

FRIDAY SHIFT 11/13/2020AMRAP 10 Min
(As Many Rounds and Reps As Possible in 10 Min)

14 Eye-Level KB/DB Swings
7 Push Up + Taps

Idea Weight for Men: 35-55# KB/DB
Idea Weight for Women: 12-25# KB/DB

Scaled: 2 pood Kettlebell
7 rounds + 8 pull-ups

Warm-up 10 minute row: 2341m, 2:08.1/500m

201111

POWER | WEEK 46 | 11/08/2020
Back Squat (3-3-3-2-2-1-1-1-1)

135-185-225-255-275-295-315-325-335

Pistols (3 x 20) - Done to bench

WEDNESDAY 11/11/2020

3 Rounds
15 Hang Power Clean
Row 250 Meters
15 Push Press
Row 250 Meters
Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

Time: 11:26 (3:10, 3:08, 3:08)

Warm-up 10 minute row: 2311m, 2:09.8/500m

201110

OLY | WEEK 46 | 11/08/2020
Clean + Front Squat + Thruster (20 Min to Go Heavy )
As an unbroken complex:
Full Clean
Front Squat
Thruster

75-95-115-135-145-155-165-175-185

3 x 1 Min Double Dumbbell Overhead Hold
Rest as needed between Sets

35 lb. dumbbells

TUESDAY 11/10/2020
8 Rounds
6 Deficit Push Ups
12 Alternating Front Rack Lunges (6 Per Leg)
8 Toes to Bar / Single Plate Supine Toe Touch
After ALL 8 Rounds: Rest 1 Min
Then
50 Burpees

RX Men: 75#
RX Women: 55#

Time: 21:18 (1:16, 1:16, 1:16, 1:14, 1:15, 1:16, 1:13, 1:14, 3:14)

Warm-up 10 minute row: 2374m, 2:06.3/500m

201109

Street Parking Vault: Dumbbell "DIECINUEVE"
Every 5 Min for 5 Total Rounds
40 Double Unders
20 Alternating Single Arm Dumbbell Snatch
20 Wall Balls

Rest the remainder of each 5 min window.
Score: SLOWEST ROUND ONLY!

RX Men: 40-50# DB / 20#ish Ball
RX Women: 25-35# DB / 13-15#ish Ball

Scaled: Dumbbell Hop Overs. 50 lb. Snatch, 20 lb. Wall Ball
Time: 2:18, 2:14, 2:16, 2:14, 2:12

Warm-up 10 minute row: 2353m, 2:07.4/500m

201107

SATURDAY 10/31/2020
80 Air Squats
40 Power Snatch
80 Air Squats

Every Minute on the Minute:
8 Dumbbell Hop Overs

RX Men: 75-95#
RX Women: 45-65#

Scaled: 75#
Time: 8:38

Kayak Billings Creek Ice Cave Lot County Road F to Kickapoo River County Road P
Distance: 5.89 miles
Time: 1:50:14, 3.2 mph avg.
https://www.strava.com/activities/4304897759

201106

Kayak Black Earth Creek Olson Road to Walter Road
Distance: 3.99 miles
Time: 1:12;06, 3.3 mph avg.
https://www.strava.com/activities/4298691219

Mountain Biking Night Ride at CamRock
Distance: 10.39 Miles
Time: 1:29:43, 7.0 mph avg.
Elevation Gain: 653 ft.
https://www.strava.com/activities/4299440231

201105

POWER | WEEK 45 | 11/01/2020
Every 3 Minutes for 12 Min
Front Squat (4 Set of 4 Tempo Squats)
--- THE TEMPO IS 33X1 ---
This means lower for 3 seconds, active hold in the bottom for a full 3 seconds, drive hard back up to standing, pause for one second at the top and repeat for the remaining reps.

115-135-155-185

Every 3 Minutes for 15 Min
5 Bench Press
12 Bench Jump Overs

115-135-155-185-175

THURSDAY 11/05/2020

EMOM 14 Min:
Every Min on the Minute for 14 Min (Alternating Minutes)
Min 1: 20 Double Unders + 7 Power Snatch
Min 2: 20 Double Unders + 6 Front Rack Step Ups

RX Men: 75#
RX Women: 55#

Subbed: 40 Single-Unders. Remembered wrong and did 16 rounds.

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

201104

WEDNESDAY SHIFT 11/04/2020
AMRAP 15 Min
(As Many Rounds and Reps As Possible in 15 Min)

10 Overhead Press
10 Goblet Squat
10 DB/KB Hop Overs

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Scaled: 50 lb. single dumbbell press/goblet squat
Total: 10 rounds

SOGO | WEEK 45 | 11/01/2020
Part 1 - Back and Bis!
4 Rounds NOT FOR TIME
Max Set of Strict Pull Ups
As soon as you drop off
10 Barbell or Dumbbell Bent Over Rows
Rest as needed between sets

95 lb. Barbell Bent Over Rows
Strict Pull-Ups: 9+7+7+6 = 29 Total

Part 2 - Chest and Tris
4 Rounds NOT FOR TIME
Max Dumbbell or Barbell Bench
straight into
Max Set Regular Push Ups

115 lb. Bench Press
12+12+10+7+9+7+9+7 = 73 Total

Warm-up 10 minute row: 2314m, 2:09.6/500m

201103

TUESDAY 11/03/2020
3 Rounds AMRAP:
Each Round is:

In a 3 Min Window:
Run 400 Meters
then with the remaining time
Max Reps Power Cleans

Immediately into (when the clock hits 3 Min):

In a 3 Min Window:
Run 400 Meters
with the remaining time
Max Reps Toes to Bar (or sub)

RX Men: 95#
RX Women: 65#

Total: 104 reps

Warm-up 10 minute row: 2283m, 2:11.4/500m
Cool-down 10 minute row: 2218m, 2:15.2/500m

201102

MONDAY 11/02/2020
Street Parking Vault: Barbell "DIECIOCHO"
30 Rounds
3 Burpees
1 Lungester

RX Men: 75#
RX Women: 55#

Time: 14:38

Warm-up 10 minute row: 2364m, 2:06.9/500m
Cool-down 10 minute row: 2434m, 2:03.2/500m