150830

THURSDAY 090416
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

3 rounds + 6 box jumps.

Warm-up 10 minute row: 2324m, 2:09.0/500m
Cool-down 10 minute row: 2170m, 2:18.2/500m

150829

press:
5 × 65, 5 × 80, 3 × 95, 5 × 100, 5 × 115, 5+ × 135 (10)

then:
13 minute AMRAP:
buy-in : row 500m (3-min cap)
25 plate ground to OH (45/35)
20 sit-ups
15 push-ups

3 rounds + 17 GTOH. Row: 1:44.2

cash out : 500m row (2-min cap)
Time: 1:30.8

Warm-up 10 minute row: 2386m, 2:05.7/500m

150824

deadlift:
5 × 165, 5 × 205, 3 × 245, 5 × 305, 3 × 345, 1+ × 370 (1)
1? × 370 (1)
1? × 370 (1)

10 ring dips after each round of deadlifts

then:
21-15-9
Wall Ball (20/14)
Pull-Ups

time: 3:59

Warm-up 10 minute row: 2373m, 2:06.4/500m
Cool-down 10 minute row: 2251m, 2:13.2/500m

150822

bench press:
5 × 85, 5 × 105, 3 × 125, 5 × 160, 3 × 180, 1+ × 200 (10)
1? × 210 (1)
1? × 220 (1)
AMRAP × 160 (15)

squat:
5 × 125, 5 × 155, 3 × 185, 5 × 230, 3 × 265, 1+ × 295 (1)
1? × 310 (1)
1? × 325 (1)

Warm-up 10 minute row: 2452m, 2:02.3/500m
Cool-down 10 minute row: 2342m, 2:08.0/500m

150820

"Horrible Hundred"
For Time:
25 Deadlifts 215 lbs
25 Squat Clean & Jerks 125 lbs
25 Thrusters 75 lbs
25 Overhead Squats 45 lbs

Time: 12:39

Warm-up 10 minute row: 2381m, 2:05.9/500m
Cool-down 10 minute row: 2246m, 2:13.5/500m

150819

press:
5 × 60, 5 × 75, 3 × 90, 5 × 115, 3 × 130, 1+ × 145 (6)
1? × 150 (1)
1? × 160 (1)

after each round: 45 second plank

then:
3 Rounds
50 Double Unders
21 Box Jumps (24/20)
15 Pull-Ups
9 Handstand Pushups

100 single unders. Time: 14:35 (4:25, 5:08, 5:02)

Warm-up 10 minute row: 2356m, 2:07.3/500m
Cool-down 10 minute row: 2275m, 2:11.8/500m

150817

FRIDAY 150814
René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Time: 32:58. No vest (3:59, 4:19, 4:38, 4:54, 5:10, 5:12, 4:43)

Warm-up 10 minute row: 2469m, 2:01.5/500m
Cool-down 10 minute row: 2191m, 2:16.9/500m

150816

squat:
5 × 125, 5 × 155, 3 × 185, 3 × 215, 3 × 245, 3+ × 280 (3)
3? × 295 (3)

then:
35 Med Ball Clean and Over the Shoulder
800M Run w/ Med Ball on shoulder
35 Wall Ball
RX: 20/14

time: 8:35

Warm-up 10 minute row: 2341m, 2:08.1/500m
Cool-down 10 minute row: 2274m, 2:11.9/500m

150814

bench press:
5 × 85, 5 × 105, 3 × 125, 3 × 145, 3 × 170, 3+ × 190 (11)
3? × 200 (3)
3? × 210 (3)
AMRAP × 145 (15)

then:
“Jackie”
1000 meter row
50 thrusters (45/35)
30 pull ups

Time: 8:49

111206: 8:00
110506: 10:45

Warm-up 10 minute row: 2353m, 2:07.4/500m
Cool-down 10 minute row: 2174m, 2:17.9/500m

150813

15:00 AMRAP
30 foot handstand walk
15 burpees

4 rounds + 30 foot handstand walk

Warm-up 10 minute row: 2301m, 2:10.3/500m

150810

“Bring Sally Up” – Back Squats (135/95)
Squat to the bottom with “Bring Sally down” and stay in the bottom until “Bring Sally up”

135 lbs, unbroken.

then:
For Time:
400m Run
40 Russian Kettlebell Swings 72/53
40 Box Jumps 24/20
40 AbMat Sit-Ups
400m Run

time: 9:05

Warm-up 10 minute row: 2306m, 2:10.1/500m

150809

deadlift:
5 × 165, 5 × 205, 3 × 245, 3 × 285, 3 × 325, 3+ × 365 (3)

3? x 365 (3)

3? x 365 (3)

then:

For Time:

30 Cal Row
50 Wall Balls
20 Cal Row
40 Wall Balls
10 Cal Row
30 Wall Balls

time: 13:27

Warm-up 10 minute row: 2335m, 2:08.4/500m
Cool-down 10 minute row: 2327m, 2:08.9/500m

150806

Run/Row/Ruck: 5,000m*

You must complete 5,000m in 200m intervals. Doesn’t have to be a full on sprint, but faster than your normal jogging pace. Rest as needed in between intervals. Keep total running time to see what your 5K time would be.

Run: 200m run/100m walk. Time: 16:30 (0:38, 0:39, 0:39, 0:40, 0:38, 0:40, 0:39, 0:39, 0:39, 0:39, 0:40, 0:38, 0:40, 0:38, 0:39, 0:39, 0:38, 0:39, 0:40, 0:40, 0:41, 0:40, 0:39, 0:39, 0:39)

150804

Deck of Cards
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = Situps
Spades = Kettlebell Swings
Clubs = Air Squats
The number on the card represents the number of reps.
Face Cards = 10
Aces = 20
Joker 1 = 800m run
Joker 2 = 800m run

Time: 31:41

141120: 32:26

Warm-up 10 minute row: 2273m, 2:12.0/500m

150703

press:
5 × 60, 5 × 75, 3 × 90, 3 × 105, 3 × 120, 3+ × 135 (10)
3? × 145 (3)
3? × 150 (3)
AMRAP × 105 (7)

Warm-up 10 minute row: 2345m, 2:07.9/500m
Cool-down 10 minute row: 2252m, 2:13.2/500m

150801

squat:
5 × 125, 5 × 155, 3 × 185, 5 × 200, 5 × 230, 5+ × 265 (5)
5? × 280 (5)

After each round perform 15 push-ups.

then:
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Time: 15:49 (2:47, 2:53, 3:08, 3:31, 3:29)

140203: 15:49 (2:38, 2:55, 3:10, 3:23, 3:41)
120603: 15:44
110830: 20:08
110620: 22:03 (with 72.5 lbs)

Warm-up 10 minute row: 2345m, 2:07.9/500m
Cool-down 10 minute row: 2252m, 2:13.2/500m