Running Distances
2019-09-08 Workout
Complete as many rounds as possible in 15 minutes of:
12 muscle-ups
36 kettlebell swings
♀ 1.5 pood ♂ 2 pood
Results
Rounds: 3 plus 6 pull-ups
Substituted 12 strict pull-ups and 12 dips for muscle-ups.
2019-09-08 Workout
Complete as many rounds as possible in 15 minutes of:
12 muscle-ups
36 kettlebell swings
♀ 1.5 pood ♂ 2 pood
Results
Pending
2019-09-07 Workout
5 rounds for time of:
400-m run
10 overhead squats
♀ 95 lb. ♂ 135 lb.
Results
Time: 17:55
Subbed rowing and 95lb overhead squats.
2019-09-06 Workout
Back squat 1-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Results
1 x 275
1 x 295
1 x 315
1 x 325
1 x 330 (fail)
2019-09-05 Workout
Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat clean
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.
Results
Round 1: 36lb kettelbells hang squat cleans (5)
Round 2: TTB (5)
Round 3: 45lb barbell hang squat cleans (7)
2019-09-04 Workout
21-15-9 reps for time of:
L pull-ups
Strict handstand push-ups
Results
Time: 13:53
Subbed strict pull-ups and 95lb overhead press.
2019-09-03 Workout
Overhead squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Results
5 x 95lbs
5 x 115lbs
3 x 135lbs
3 x 145lbs
1 x 165lbs (fail)
1 x 165lbs (fail)
1 x 165lbs
2 x 170lbs
2019-09-01 Workout
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans
Results
255 Reps
Subbed 9 ft wall-ball instead of 10 ft. because of ceiling height.
| Movement | Round 1 | Round 2 | Round 3 |
| Burpees | 20 | 15 | 13 |
| Wall-ball shots | 20 | 15 | 13 |
| Deadlifts | 20 | 20 | 16 |
| Med-ball sit-ups | 20 | 15 | 16 |
| Hang power clean | 20 | 15 | 17 |
| Rest |
2019-08-29 Workout
For 20 minutes:
10 deadlifts
10 strict handstand push-ups
Multiply deadlift load by rounds completed.
Rounds: 8
Score: 1,655
Deadlifts where @185lbs and SHPU’s were done with ab mat for head cushion.
