Monday, February 27, 2017
Open 17.1 Scaled
20 min = 189
10 dumbbell snatches @ 35 lbs
15 burpee box jump overs @ 20"
20 dumbbell snatches @ 35 lbs
15 burpee box jump overs @ 20"
30 dumbbell snatches @ 35 lbs
15 burpee box jump overs @ 20"
40 dumbbell snatches @ 35 lbs
15 burpee box jump overs @ 20"
29 dumbbell snatches @ 35 lbs
17:34 tie break
Score for total reps if the time cap is reached. Judged by Michael C.
Sunday, February 26, 2017
Feb 23 Workout
Box breathing
Assault for total cals = 38
:15 work - :45 rest
:30 work - :30 rest
:45 work - :15 rest
:60 work
Rest 2:00
3 rounds = 88/89/79
1:00 plate ground to overhead @ 25 lbs
1:00 horizontal pullups
1:00 lateral box jump overs @ 12"
1:00 t-pushups
1:00 lunges
1:00 rest
Rest 2:00
Assault for total cals = 27
:60 work - :15 rest
:45 work - :30 rest
:30 work - :45 rest
:15 work
Rest 2:00
Tabata - alternating deadbugs
Prone lying posture
Wednesday, February 22, 2017
Feb 21 Workout
Box breathing
10 min AMRAP = 2 + 115
100m run
15 kettlebell swings @ 53 lbs
100m run
15 kettlebell sumo deadlift high pulls @ 53 lbs
Rest 2 min
10 min AMRAP = 2 + 266
250m row
15 wallballs @ 14 lbs
5 pullups
Rest 2 min
10 min AMRAP = 3 + 36
10 cal assault
20 army crawlers (alternating)
10 burpees
Prone lying posture
Monday, February 20, 2017
Sunday, February 19, 2017
Feb 19 Workout
Front squats = 155 lbs
5 @ 95 lbs
3 @ 115 lbs
1 @ 125 lbs
5 @ 115 lbs
3 @ 125 lbs
1 @ 155 lbs
1 lb PR!
Feb 18 Workout
Fitness
For time = 20:00
50 cal row
50 medball situps @ 14 lbs
40 back squats @ 75 lbs
40 thrusters @ 75 lbs
50 ring rows/pullups
50 cal assault
Teamed with Peter M.
All reps must be completed before moving on down the list. Only one partner can work at a time.
The time is an estimate since the bike display blanked out during the last 10 cals.
Saturday, February 18, 2017
Thursday, February 16, 2017
Feb 16 Workout
Box breathing - 10 breaths
Every 2 min for 8 min = :47/:45/:45/:45
200m run
If time is more than :05 off, 5 burpees are owed
4 rounds = 86/61
:40/:20 airsquats
:40/:20 dumbbell shoulder press @ 20 lbs
4 rounds = 65/32
:40/:20 kettlebell deadlift @ 70 lbs
:40/:20 pullups
4 rounds = 34/64
:40/:20 box jumps @ 24"
:40/:20 single leg knee tucks
Tuesday, February 14, 2017
Feb 11 Workout
Performance
Cals = 209
100 single/double unders
30 thrusters @ 95 lbs
30 burpees over partner
Teamed with Peter U and Geoff S.
One teammate works at a time. Third teammate is on the assault bike doing ME cals. Teammates can switch between working on the AMRAP and the assault bike as they see fit.
Monday, February 13, 2017
Friday, February 10, 2017
Feb 9 Workout
Box breathing x 10 - 3 sec
For time = 26:42
Assault bike time ladder for cals = 41
:10 work/:50 rest
:20 work/:40 rest
:30 work/:30 rest
:40 work/:20 rest
:50 work/:10 rest
Rest 2:00
4 rounds:
10 1/2 kneeling banded x pull downs
10 lateral step ups right leg (body weight) @ 12"
10 dead bugs
10 lateral step ups left leg (body weight) @ 12"
Rest 1:00
Assault bike time ladder for cals = 34
:50 work/:10 rest
:40 work/:20 rest
:30 work/:30 rest
:20 work/:40 rest
:10 work/:50 rest
Rest 2:00
4 rounds:
10 dumbbell row right arm (light) @ 25 lbs
10 plank and reach
10 dumbbell row left arm (light) @ 25 lbs
10 body weight jumping air squats
3:00 supine lying with arms over head or supine rest posture
Feb 7 Workout
3 min box breathing
8 min AMRAP ladder by 3's = 3 + 8
3 cal row
3 burpees over bar
3 dumbbell push press @ 30 lbs
Rest 2:00
2 sets:
1:00 double unders
1:00 hollow hold
1:00 walking lunges
1:00 kettlebell swings @ 53 lbs
Rest 2:00
8 min AMRAP = 2 + 50
200m run
15 wallballs @ 20 lbs
6 toes to bar
3:00 supine sitting posture
Tuesday, February 7, 2017
Slurp's Up! Sesame Chicken Noodles
With crunchy cabbage and a chili oil drizzle. This was very good.
Feb 4 Workout
Performance
For time = 19:59
12-9-6
Row cals
Power cleans @ 95 lbs
3 rounds:
5 cals assault
8 pullups
3 rounds:
12 overhead walking lunges @ 25 lbs
15 kettlebell swings @ 53 lbs
Partnered with Philip M. Each partner completes each round. Partner 1 starts by completing 12 row cals and 12 partner cleans then tags partner 2 who does the same. This style continues for all 3 parts of the workout.
Sunday, February 5, 2017
Feb 2 Workout
Box breathing - 3 sec inhale, 3 sec hold, 3 exhale, 3 sec hold x 10
Every 2 min for 6 min (total of 3 rounds) = 1:07-1:06-1:00
8 dumbbell floor presses @ 30 lbs
12 step ups with opposite knee raise (6 right then left)
50m run
Rest 1:00
Every 3 min for 9 min (total of 3 rounds) = 2:05-2:16-2:15
50' suitcase carry right hand @ 50 lbs/50' suitcase carry left hand @ 50 lbs
8 box jumps @ 24"
100m run
Rest 1:00
Every 3 min for 9 min (total of 3 min) = 1:54-1:52-1:40
8 plank up and downs (one and one)
10 single arm kettlebell swings (5 right arm, 5 left arm) @ 26 lbs
200m run
Rest 1:00
Tabata flutter kicks
2min in supine rest posture
Friday, February 3, 2017
Jan 31 Workout
2 min box breathing - 3 sec inhale, 3 sec hold, 3 sec exhale (10 complete breaths)
2 min child's pose while focusing on deep breathing
7 min AMRAP = 1 + 21
10 assault cals
5 renegade rows @ 35 lbs
10 assault cals
15 situps
Rest 2:00
7 min AMRAP = 2
250m row
10 burpees
250m row
10 air squats
Rest 2:00
7 min AMRAP = 1 + 300
200m run
50' bear crawl
50' broad jump
200m run
20 mountain climbers
5 min stretching cool down - 2 min couch stretch, 1 min hang from bar, 2 min hamstring stretch
2 min Shavasana (lying flat on back in silence and focus on breathing)
Thursday, February 2, 2017
Jan 28 Workout
Performance
3 rounds = 301
1:00 burpees
1:00 hang power cleans @ 115 lbs
1:00 pullups
Rest 1:00
Rest 3:00
1000m plate run @ 45 lbs = 6:18
Each teammate starts at a different station. They rotate after a minute. After 3:00 of work, they all rest for 1:00 before starting the next round. Each athlete keeps their own running count of reps, teams add up at the end.
Teamed with Bruce and Dan H.
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