Thursday, January 29, 2015

100 KB swings (35#), 10 TGUs (25#)

10 kettle bell swings, 35#

1 Turkish get-up (alternate right after 1 set, left after the next), 25#
10 rounds total

20:37
117 ahr
128c

Tuesday, January 27, 2015

Night run at Starkey, 2 laps, 31:12

2.93 miles
31:12
149 ahr
444 calories

These Burpees Suck 18:48

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

18:48
156 ahr
186c

Saturday, January 24, 2015

Run 7 miles at Eagle Creek

7.04 miles
1:09:2
159 ahr
1,064c
9:52 pace

Friday, January 23, 2015

Row, run, etc.

500M row
10 pushups
10 russian twists (20# med ball)
5 pull-ups
5 chin-ups
5:00 on treadmill (1 minute each at 5-6-7-8-9 mph)
4 rounds

47:13
158 ahr
475c

Soundtrack: Pink Floyd live at Pompeii, Black Sabbath: Gathered in Their Masses

Thursday, January 22, 2015

Wednesday, January 21, 2015

80 Deadlifts, 40 push press

2 x 10 - 95# deadlifts
2 x 10 - 125# deadlifts
2 x 10 - 145# deadlifts
2 x 10 - 175# deadlifts
1 x 5 - 95# push press after every deadlift set (8x5=40 total)

Tuesday, January 20, 2015

Monday, January 19, 2015

100 KB swings (35#), 10 TGUs (25#)

2 sets of 10 kettle bell swings (35#)
2 Turkish get-ups (1 right, 1 left)
5 rounds total

Saturday, January 17, 2015

10 Hill climbs, 100 push-ups, 12:53

1 Hill climb, then 10 push-ups
Start next round when partner completes hill climb
10 rounds total
12:53
.82 miles
162 ahr
170c

Friday, January 16, 2015

Run, row, ride, etc.

5:00 on treadmill (minute each at 5-6-7-8-9 mph)
500M row
10 pushups
10 sit-ups
10 russian twists (20# med ball)
5 pull-ups
5 chin-ups
5:00 on indoor bike
3 rounds

49:32
165 ahr (89% of 185 max)
533c

Soundtrack: Jane's Addiction Live in NYC

Thursday, January 15, 2015

Wednesday, January 14, 2015

63 Man Makers 20:00

Partitioned as 1 the first minute, 2 the second minute, and so on up to 6 (1-2-3-4-5-6=21)
Then 1 minute rest
Then 1 through 6 (1-2-3-4-5-6=21)
Then 1 minute rest
Then 1 through 6 (1-2-3-4-5-6=21)

Total of 63
20:00
152 ahr
181c

Monday, January 12, 2015

Trail run 1:01:23

Stonehenge to 2 laps at Starkey
6.41 miles
1:01:23
152 ahr
983c

Sunday, January 11, 2015

Miscellany 44:03

50 Pushups
50 Situps
50 Thrusters (2x25# DBs)
25 Pullups/chinups (15/10)
14:03
133 ahr
108c
Partitioned as 10-10-10-5 x 5 rounds

then

Walk on treadmill, 4mph at 3% incline
30:00
127 ahr
216c


Saturday, January 10, 2015

Friday, January 9, 2015

Row, run, ride, etc.

Run on treadmill, 1 minute each at 6, 7, 8, 9 mph
Row 500M
10 each pushups, sit-ups, 20# medicine ball twists, 2x25# push press
Ride indoor bike 4:00

3 rounds total

41:21

Thursday, January 8, 2015

Row, etc.

Row 500M
10 pushups with 1 hand on med. ball, switch hands after 5
10 sit-ups with 12# med. ball overhead
5 pullups
5 chinups
Walk 4:00 at 4mph on treadmill at 10% incline with 35# weight vest

3 rounds

31:45

Tuesday, January 6, 2015

500

100 Pushups
100 Situps
100 Squats
100 Left hand kettlebell swings (35#)
100 right hand KB swings

24:53

Partitioned as 1 of each-2 of each-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Monday, January 5, 2015

Sunday, January 4, 2015

Run 4.02 miles 31:51

4.02 miles
31:51
159 ahr
605c
7:56 pace

Saturday, January 3, 2015

Friday, January 2, 2015

4 until 20:00

10 Pushups
10 Situps
10 Box jumps (24")
10 Deadlifts (135#)
AMRAP in 20:00

9 rounds complete

19:44
156 ahr
195c


Thursday, January 1, 2015