2 laps at Starkey

Run 3.34 miles
29:30

Row 3k, 60 Burpees

Partitioned as

500M row, 2 Burpees, 400/4/300/6/200/8/100/10

Then start over, 2 rounds total

25:01

157 ahr

251c

Walk on treadmill with 35# weight vest

30:00
141 ahr
221c

Row, walk, etc.

Row 500M <2:00
20 pushups with one hand on 12# medicine ball (10 each hand)
10 situps with 12# medicine ball
Walk on treadmill, 4mph @7% for 4:00
10 thrusters with 2-25# dumbbells
10 twists with 20# medicine ball (left-right = 1)
3 rounds
33:33
154 ahr
323c

Four rounds

Row 500M <2:00
20 Push press (2x25# DBs)
20 seated 20# medicine ball twists (right-left = 1)
20 Squats
4 rounds
22:24

Run 3.15 miles 24:41

Run 3.15 miles
24:41
7:50 pace
157 ahr
476c

Back to the garage

10 Box jumps (24″ box)
10 Pushups
10 Deadlifts (95#)
10 Situps
10 rounds
18:24
Full ICF crew

Run 3.49 miles, 10 hill climbs, 100 pushups 35:30

Run from HS to sledding hill
Alternate hill climb with 10 pushups for 5 rounds
Then hill climb, run around to start, 10 pushups, 5 rounds
Run back to HS

3.49 miles
35:30
164 ahr
570c

Run 4.02 miles 31:52

Distance:	4.02 mi
Time:	31:52
Avg Pace:	7:55 min/mi
Elevation Gain:	113 ft
Calories:	611 C

Avg HR: 162 bpm

Row, run, Pushups, Situps, Push Press, One-Arm KB Swings, 24:02

Row, walk

Row 500 M under 2:00
Walk 4:00 at 4mph and 5% incline
5 rounds
32:57

Walk 20 minutes

3% incline

Run 4 miles

4.00 miles

29:52

7:28 pace

171 ahr

604c

Run hill, push-ups, planks

Run the hill, 1 loop around, then 10 push-ups on odd numbers, 20 second plank on evens.

23:00

2.23 miles

158 ahr

359c

Ride 21.49 miles

Ride 21.49 miles
1:11:07
3:19 pace
158 ahr
2,006c

Stonehenge to 2 laps at Starkey

6.33 miles
59:59
9:29 pace
160 ahr
944c

Two laps at DPU Nature Park

Mulberry Hill, 100 push-ups

Up the hill, around to start, 10 push-ups, 10 rounds

Run Stonehenge to 2 laps at Starkey

6.43 miles

1:00:46

9:27 pace

152 ahr

971c

Miscellaneous

Row 500M

5 man makers (2x25# DBs)

10 right handed KB swings (35#)

10 left handed KB swings

Walk 2 minutes

4 rounds

27:55

148 ahr

256c

Run 4.13 miles

Run 4.13 miles
32:36
7:54 pace
162 Har
624c

Ride 21.73 miles

Ride 21.73 miles
1:12:11
18.1 mph avg
168 ahr
2,051c

Ride 31.1 miles

Ride 31.1 miles
1:47:21
17.4 mph avg
147 ahr
2,981c

Ride indoor bike 30:00

146 ahr

268c

Ride 10.42 miles

Ride 10.42 miles
36:49
17.0 mph avg
1,042c

Ride 20.11 miles

Ride 20.11 miles
1:09:07
157 ahr
1,948c

Run 4.25 miles

Run 4.25 miles
35:55
8:27 pace
170 ahr
634c

Row, run, etc.

Row 500M
10 Pushups
10 Situps
10 Right-hand KB swings (35#)
10 Left-hand KB swings
10 Push press (2x25# DBs)
Run 1/2 mile (6-7-8-9 mph at 2% incline)

3 rounds
28:23

500

100 each of the following:
Pushups
Seated medicine ball twists (20#, left-right=1)
Right-hand KB (35#) swings
Left-hand KB (35#) swings
Push press (2×20# DBs)
Partitioned as 5-10-15-20-20-15-10-5

Walk, pushups, situps

Walk 30:00, 4 mph at 3% incline
160 pushups
80 situps

Hill sprints

Sprint the sledding hill then run around to base, 12:00

Row 2,000M + 200

T: Row 500M

P: 10 Pushups
10 Situps
10 Push press (2x25# DBs)
20 One-arm KB swings (35#)

Then rotate

4 complete rounds

17:00

Row 2,500M, 150 Pushups and Situps

Row 500M
20 pushups, 20 situps
10 pushups, 10 situps
5 rounds

Walk, Pushups, Situps

Walk 45:00
4mph at 3% incline
73 pushups and situps

Starkey 2 laps

3.5 mile trail run
31:50
167 ahr
363c

20:00

Ride indoor bike 5:00
21 Pushups/situps
Row 500M
15 Pushups/situps
Row 500M
15 Pushups/situps
Walk 5:00
10 Pushups/situps
10 Pushups/situps

Walk, pushups, situps

Walk 40:00
Mostly 4mph at 3% incline, some 3mph at 2% incline
69 pushups and situps
223c

75 Pushups, situps, hang cleans (95#), KB swings (53#)

75 Pushups, situps, hang cleans (95#), KB swings (53#)
Partitioned as 17-19-17-17-5
No clock

Ride, row, run, pushups, situps

Ride 10 minutes on indoor bike
Row 500M
27 situps
Run 1/2 mile (6-7-8-9)
27 Pushups

3 rounds (20 PU and SU on 2nd and 3rd rounds)
58:52
141 ahr
517c

Morning walk

Walk 2.1 miles
34:22
110 ahr
110c

Later 65 pushups and situps

Row and other stuff

T: Row 500M
P: 15 pushups, 15 situps, 20 KB swings (35#, 10 each arm), 10 push press (25# DBs)
Then switch, 4 complete rounds
18:54
162 ahr
210c

Fat Tuesday Tabatas

20 seconds on, 10 seconds off
8 rounds (4 minutes total) for each exercise, then rest a couple of minutes, then start the next exercise.
Totals:
Pushups – 87
Situps – 74
Squats – 113
Push press (2×25# DBs) – 90

200 KB Swings, 100 Burpees

10 1-arm 35# KB swings (5 each arm), 1 Burpee
10 1-arm 35# KB swings (5 each arm), 2 Burpees
Repeat up to 10 Burpees then back down to 1
Finish with 10 KB swings
22:39
166 avg. heart rate
258c

Row, run

Row 500M

Run 1/2 mile (6-7-8-9)

5 rounds

32:16

162 ahr

363c

500

10 Pushups
10 situps
10 1-handed KB swings (35#), 5-left 5-right
10 push press (2×25# DBs)
10 left-right twists with medicine ball (20#)
10 rounds
19:47
151 ahr
201c

Post-workout hydration: Evan Williams Single Barrel

Run, Row, +160

Run 1/2 mile (6-7-8-9)
Row 500M
10 Pushups
10 Situps
10 Push press (2x25# DBs)
10 KB swings (35#)
4 rounds

36:26
163 ahr
404c

500

100 each: pushups, situps, KB swings (35#), push press (2x25# DBs), squats
Partitioned as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

22:57
150 ahr
231c

Row 3,000M, 55 pushups, situps, push press

1 Pushup
1 Situp
1 Push press (2x25#)
Row 500M
2-2-2/Row 500M
3-3-3/400M
4-4-4/400M
5-5-5/300M
6-6-6/300M
7-7-7/200M
8-8-8/200M
9-9-9/200M
10-10-10

24:47
146 ahr
244c

Ski for 4 hours

Row push run sit

Row 500M
25 pushups
Run 1/2 mile (6-7-8-9)
25 Situps
3 rounds
25:52
149 ahr
252c

Stuff

Row 500M
10 Pushups
10 Situps
10 Squats
10 Push press (2x25# DBs)
Run 1/2 mile (6-7-8-9)
10 Pushups
10 Situps
10 Squats
10 Push press (2x25# DBs)

3 rounds

30:50
167 ahr
244c

Row, Pushups, Situps, Run

Row 500M
20 pushups
20 situps
Run 1/2 mile (6-7-8-9)
3 rounds
25:53
157 ahr
282c

Row, Manmakers, Situps

Row 200M
15 Manmakers (25# DBs)
20 situps
Row 400M
12 Manmakers (25# DBs)
20 situps
Row 600M
9 Manmakers (25# DBs)
20 situps
Row 800M
6 Manmakers (25# DBs)
20 situps
Row 1,000M
3 Manmakers (25# DBs)
20 situps
36:35
161 ahr
400c

Row, pushup, run, situp

Row 500M
20 pushups
Run 1/2 mile (6-7-8-9)
20 situps
4 rounds
34:24
160 ahr
370c

Miscellaneous

1 pushup, 1 situp, 1 KB swing (35#), 1 push press (2x25#), 1 squat, row 100M
2 pushups, 2 situps, 2 KB swings (35#), 2 push press (2x25#), 2 squats, row 200M
Up to 8
27:11
164 ahr
307c

Soundtrack: The Electrifying Conclusion

Row 2K, 76 Pushups, Situps, KB (35#)

P1 Rows 500M
P2 does 1 pushup, 1 situp, 1 KB (35#) swing, then 2 of each, and so on
until P1 is done, then rotate, P1 starts up where he left off after next round of rowing
1-2-3-4-5-6-7-8-9-10-1-2-3-4-5-6
18:53
161 ahr
209c

Row, push press, run

Row 500 M
25 Push press (2-25# DBs)
Run 1/2 mile (6-7-8-9)
4 rounds
32:25
167 ahr
374c

75 Burpees, Row 2,500M

Row 100M
25 Burpees
Row 200M
20 Burpees
Row 300M
15 Burpees
Row 400M
10 Burpees
Row 500M
5 Burpees
Row 1,000M

22:15
158 ahr
240c

Row, situp, run, pushup

Row 500M
20 situps
Run 1/2 mile (6-7-8-9)
20 pushups
4 rounds
38:45
159 ahr
408c

Shovel snow for 2+ hours

I'm counting it.

Siberian Express

Run 7.52 miles
1:11:52
171 ahr
911c
9:34 pace

Row 3K, run 3 miles 39:46

Row 500M
Run 1/2 mile (1 minute each at 6-7-8-9 mph)
6 rounds
39:46
155 ahr
455c