Assault Bike Calories 15, 14, 13...1 (-1 each round)

Row Calories 2, 4, 6...30 (+2 each round)

A little afternoon fun, although assault bike cals mixed with rowing never gets easy. Held a moderate pace (~1050 cals/hour on the rower and 60 rpms on the bike). Bike calories are -1 and rower +2 calories each round. 

47:46

Crossfit | Monday 201214
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Set the rower to single time (25:00) and set up intervals through GymBoss timer. Best to go in with a plan, for example, increase stroke rate or /500m split times slightly across each interval or set a specific distance goal for each interval and challenge yourself to hit each time. Looking at my numbers, 750m would be a good target to strive for as I felt there a few intervals I could have pushed harder on. Set the drag a little higher for this one (136).

On The Assault Bike:
5:00
4:00
3:00
2:00
1:00
Rest 1:30 between all reps

Target your 10 minute PB pace or target pace to start. Increase average RPMs at least +1 from the previous rep. This would mean I start at 60 RPMs and finish at 64+ for the final round. I was coming off a 3-day rest period, with no warmup and ALOT of time spent in the car the last few days. Treated this as more of a recovery sweat session but still tried to hold the recommended pacing. Came up a little short, average per round pace below:

5:00 (59 RPM)
4:00 (60 RPM)
3:00 (60 RPM)
2:00 (61 RPM)
1:00 (63 RPM)

AMRAP 18 Minutes

12 Calorie Row
Rest 2:30
Pacing: Send

What can you ramp those calorie per hour numbers to without logging rounds of crappy movement? I got in the seventh round a second before the buzzer. DF was set to 133. 

Alternating every 2 minutes for 30 minutes
300m row (119 drag)
5 double overhand grip deadlifts

Get the body prepped for sprints and work up to a heavy 5-rep deadlift before starting the clock. This workout is heavy on the p-chain. Make sure to mobilize when this is over. The rows were intended to be sprints - all but the last round was done too slowly. Next time out aim to hold the line at 1:05 across all sets. Opted for a double overhand grip on the deads and was able to get all sets unbroken.

14 Min AMRAP
10 Push Press
15 Sit Ups
30 Double Unders*

RX Men: 95# (scaled to 75#)
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-8 Rounds

Score: 6 Rounds + 76 reps (51 singles)

Goal pace is 1:45-2:20 per round. Scaled the barbell for no other reason than that was what was already loaded -- 95 pounds would not have been an issue. Did straight leg sit-ups and singles at double the volume. 

ErgGolf

18x :40 work // 1:20 rest

Eagle (>190/170/160)

Birdie (>180/160/150)

Par (>170/150/140)

Bogey (>160/140/130)

Each Interval Score Your Meters

This workout comes courtesy of Tucson Indoor Rowing Club and is a fun way to get in a bunch of intervals and have some extra motivation to go quickly. We have some expert/intermediate/beginner goals but for the elite guys and girls, you can add 10m to the expert distances and give that a rip. Finished with a score of 16 under par using the expert goals. After the fourth interval, I went inside to pee quick and missed the start of the next interval so I took a "0". Next time out, shoot for 20 under or better. 

Row Conditioning
3 Rounds
35 Calorie Row
3 Rounds
25 Calorie Row
3 Rounds
15 Calorie Row

Notes: Rest 1:30 between each round. Damper was set to 4 with 119 drag. 

From Crossfit Football: E Caf 

Complete 10 rounds:

Row for 1 minute, rest for 1 minute..

Stroke Rate: 20

DF: 122

My goal was to start on 2:00s and hold the line throughout. 

Crossfit | 200614
5 rounds for time of:
20 GHD sit-ups
20-cal row

18:58

Subbed banded sit-ups for ghd as workout was done at No Excuses. This was done on a COLD day - it started to snow during the later rounds - and I am still working my way back on the rower. Need to make quicker transitions between rounds. Held 1050 cals/hr on all rounds (1:05-1:08), speeding up on the final round (1:00.3).

My new C2 was delivered to the house today! I have not been on a rower since mid-March and have no idea what times are going to look like. I wanted to get in some meters today so I chose to start training for a 500m time trial. My goal for the 500 is to go sub-1:43 considering I don't know where my fitness is. Today was all about testing my ability to hold that race pace. Drag was set to 119.

A: Muscle Snatch (5 x 3 (Moderate Weight))  75-pounds

B: Power Snatch (6 x 1 (One every 90 seconds for 9 min)) 119-pounds
Pick a weight you can hold across all 6.
Rest 1 min to change weight before the next part.

C: Power Snatch (4 x 1 (One every 90 seconds for 6 Min)) 129-pounds
Add weight for the next 4. Still one every 90 seconds.
Rest 1 min and add weight before the next part.

D: Power Snatch (2 x 1 (One every 90 Seconds for 3 Min)) 134 & 139-pounds
Go up in weight one more time for these last 2 reps. If you are feeling it you can go up between these 2 also.

For Time:
25-20-15-10-5 reps of:
Wall Balls (14)
5-10-15-20-25 reps of:
KB Swings (44)

11:35

This was written to challenge you to fight for unbroken sets. Goal is sub 10 minutes. Ouch. With these short and intense workouts, try to get your heart rate high before starting. 

Annie
50-40-30-20-10 reps of: 
double unders*
abmat butterfly sit-ups
*double the volume if doing singles

On The Assault Bike:

16X
45 Seconds
Rest 2 Minutes Between All Reps

Held all rounds between 70-73 rpms. This was gross...😝

5 Rounds

1:00 Max Cals Assault Bike (arms only)
1:00 Max Push-ups
2:00 Rest

This is a super cool piece per @scaled_fitness (12.8.20). It is also unusual for us. We are targeting muscular endurance. We are focusing narrowly on the arms and we are pairing movements that don't require much starting or limiting strength. That's because we want you to be able to sustain them for a longer-ish period of time. In other words, we want movements that allow the muscle juice to last a little longer but for which the lungs cannot do much. This also explains the rest period, we want you to recover enough so that you can keep hitting it hard. 

These were standard push-ups, not hand release. The bike was between 50-52 RPMs each time out. The pump stayed with me for some time after this workout. 

7&21, 7&19, 7&19, 7&19, 7&17

Monday 201123
Shoulder press 3-3-3-3-3-3-3 reps
135-135-135-145-155-165-170 pounds

Done at No Excuses, bar taken from the ground each set. Compare to 191112.

Deadlift
On the Minute x 7
2 Deadlifts
Used fat gripz with double overhand grip. 

Held 155 across all sets

Midline
3 Supersets:
20 Banded Sit-ups
1 Minute D-Ball Hold (100)
Rest as needed between sets

Challenge yourself to go unbroken on the sit-ups. 

20-minute AMRAP
12 calories assault bike
10 dumbbell bench press (50s)

10 rounds + 6 calories 

Don't go out too hot on the bike. It's such an easy mistake to make but remember it's a 20-minute workout. I kept the bike between 60-62 rpms most rounds. Bench press done from the floor using a pair of 50-pound dumbbells. 

For Time:
21-18-15-12-9-6-3 reps of...
V-ups
KB Swings (44)

13:50

“Death By Clean and Jerk”

-135# M/95# W With a continuously running clock, do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute... continuing as long as you are able.

Score total rounds and partial reps in the last round completed. 

9 + 7 

Street Parking Endurance | Week 49 | Nov 29

Assault Bike

16 Minutes @ Easy Pace

No Rest**

8 Minutes @ Moderate Pace

255 Calories

Score: Total calories 

Goal: Easy pace should be comfortable. Moderate pace should be harder than that. 

Calorie Goal: 260+ Men and 210+ Women

**I ended up taking a minute rest between easy and moderate ride because it was so humid in the garage and I was overdressed and needed to shed some clothes (sweats and a long-sleeve tee with unseasonable 63-degree temps). 

Crossfit | 050807
Tabata Squats 
150 Sit-ups
Record the lowest round and total time for situps.

16 (135 total reps) / 10:16

I started the 190502 WOD which was Tabata squats followed by 2 minutes of l-sit (accumulated). I went up to Hopewell for the squats and l-sit since they have parallel bars, but was not dressed for how cold and windy it was so came home and did the 150 sit-ups in the garage. The only standard for the sit-ups was to keep the feet unanchored -- otherwise, any method was fine. The first 30 were done butterfly with an abmat, did straight leg situps the rest of the way. 

AMRAP 3 Minutes x2
1000m Assault Bike 
Max DB Push Press with the remaining time (70/50)
Rest 3:30 between AMRAPS

When picking your DB weights, make sure you can rep them out but are forced to break up your sets. This is a training piece, so take the opportunity to focus on your weaknesses. I am strong with any overhead pressing movement, so instead decided to push the bike to see how that affected the remainder of the AMRAP. Held the bike around 65-66 RPMs for the 1000 meters. The dumbbells were heavy, but I was able to get 8 and 10 reps on the opening set for each round. 

Round 1: 1 minute 34 seconds and 22 push presses
Round 2: 1 minute 33 seconds and 20 push presses 

EMOM 10
Deadlifts x 2 @ 80% 

For Time:
100 Deadlifts (185/135)
*Every break is a 100m farmer's carry

24:15

There's nowhere to hide on this bad boy, holy grip & hamstrings 🔥. EMOM was done at 269lbs (80% of 335) and all lifts were made with ease. The metcon was nasty! Loaded the barbell with 155 and held 35/44 KB for the farmers walk, switching hands at the halfway point. The farmer's carry was from the garage door across the cul-de-sac and back. Deadlift sets were 20-15-17-20-21-7. I desperately tried to hang on for all 28 reps on set 5 to get a better time and avoid having to go on another 'death march'. 

Today we ruck. That just means we carry a heavy backpack around for a solid chunk of time while listening to something awesome. We are always aiming to train all the parts of our fitness spectrum. With the ruck, you'll get a combination of moderate heart rate and a very long time and distance. That combination is hard to get unless you are a well seasoned long endurance athlete. That's what we want today. The logistics of this thing could distract you, don't let them. Put some amount of weight on a comfortable backpack, get a good playlist going, and just walk wherever you can for at least an hour. 

I carried the 25-pound slam ball in my backpack on a cold afternoon in Oxford. 

Barbell Gymnastics

As an unbroken complex:

Hang Squat Clean

Front Squat

Thruster

You will warm-up and then put 20 minutes on the clock and try to find your heaviest set of the complex. Keep this unbroken, holding onto the bar for all three parts without dropping the bar. Altogether, you will be squatting THREE TIMES for one complex - once in the squat clean, once in the front squat, and another in the thruster. 

Score: 190-pounds

Accessory

3X1 Minute Double DB Overhead Hold

Rest 1 Minute Between Sets

Press those babies up there, get the biceps by the ears, keep the belly tight and HOLD for 1 minute!! Used 35 (left) and 44 (right) pound KBs as I thought the 50-pound DBs would be too heavy, especially with my left arm. 

Jumping Pistols
In a 9:00 window:
6 box jump-overs
6 alternating pistols (3 per leg)
12 box jump-overs
12 alternating pistols (3 per leg)
18 box jump-overs
18 alternating pistols (3 per leg)
... and so on, adding 6 reps per round to each movement until the clock runs out. 

Finished through the round of 18+3 pistols. The workout, courtesy of @scaled_fitness, was done at Hopewell playground with a 20" box (toadstools) and bar-assisted pistols. Do not touch the box, you must jump all the way over. Expect the heart rate to go up somewhat aggressively. Your task is to keep a good cadence and keep moving. 

For Time:
40 banded sit-ups (red mini band)
200m sandbag carry (100)
40 banded sit-ups

10:43

Move methodically through your sit-ups, but STAY MOVING. The sandbag may be carried anyhow (shoulder recommended). Carry was to cable box outside of 608 Quill and back to the garage -- see the marked spot on the map below. 

The Horseshoe

For total distance - row, bike or ski:

5:00 max distance

-rest 3:00

4:00 max distance

-rest 2:00

3:00 max distance

-rest 1:00

2:00 max distance

-rest :30

1:00 max distance

Used the assault bike today. Couldn't find a record of distance or calories completed. 

15 Minute AMRAP
20 Calories Assault Bike
40 Heavy Rope Singles
20 Butterfly AbMat Sit-ups

4 Rounds + 9 Calories

This was probably the coldest day we've had since I started my garage workouts back in March. Paced this so that I wouldn't stop moving at any point during the workout. The bike was slower than I might normally hit 20 cals - held 60 RPM throughout - but it allowed me to get right at the jump rope. 

For Time:
60 Deadlifts (155/105)
30 Calories Bike
45 Hang Power Cleans (155/105)
20 Calories Bike
30 Push Jerks (155/105)
10 Calories Bike

22:38

This comes courtesy of @spealprogramming. If you look closely, we are doing a variation on DT in today's workout. This was sneaky hard, the barbell will take some strategy with breaking things up so you can maximize your work-to-rest ratio. The hang cleans were a slog and I broke too often and rested too long. 

BBG
7X1 Hang Power Snatch
Work to a heavy single for the day, rest as needed. Take the bar from just above the knee. 

Best lift was 145-pounds. Failed twice at 150. 

Conditioning 
Crossfit | 200909
On a 10-minute running clock:
2 minutes of butterfly abmat sit-ups
2 minutes of squats
90 seconds of butterfly abmat sit-ups
90 seconds of squats
1 minute of butterfly abmat sit-ups
1 minute of squats
30 seconds of butterfly abmat sit-ups
30 seconds of squats

251 total reps

35-22-17-9 (83) sit-ups

61-50-36-21 (168) squats

Crossfit | 180621

Bike 10,000 meters

17:18

Averaged 56 RPM with a max of 66. To stay below 17 minutes, need to hold 58-59 average. Need to learn better how to pace without looking at the monitor and only watching the clock - try to match the distance calories each time (see 11/15/20 @streetarking endurance WOD for suggestions). 

Midline

Not for Time

Accumulate 75 Weighted Hollow Rocks (hold 15lb plate) 

"ROCK PYTHON"
5 ROUNDS:
10 Deadlifts (155/105)
5 SA KB Thrusters - Right (50/35)
5 SA KB Thrusters - Left (50/35)

5:46

Notes: Scaled deadlift and KB to 115 and 35 respectively. Used double overhand grip on the barbell and did all the deadlifts and thrusters unbroken. Should have stayed heavier on the deadlifts - maybe 135 would be better. Either way this will definitely wake up the hammies! 

Odd Object Conditioning 

For time: 

400m sandbag bearhug carry (100)

Every time you break, run sideline to sideline at the football field (110 yards)

12:58

Found it difficult to pick up the bag right away after the run because I was breathing heavily and holding the bag in a bearhug presses on my chest, restricting breathing.

21-15-9-15-21 reps of:

Wall Balls (14)
V-Ups
Calories, Assault Bike

Notes: There is one clear intent today: make your core better. Violent closing of the hips, followed by an aggressive opening. This got gassy, especially on the round of 21. The workout, from @thedadwod, was written using a rower. Subbing the assault bike made this more quad-dominant. 

5 RFT:
8 kettlebell snatches (R)
48 single-unders
8 kettlebell snatches (L)
48 single-unders

10:12 with 35-pound KB

As Many Rounds As Possible in 7 Minutes:
7 1-Arm KB Swings, each arm
7 Single-Leg Squats, each leg

4 Rounds Even

For the one-arm swing, bring KB to eye level. Focus on hip extension and squaring up your shoulders. Used an assist for the pistols to help with intended depth and speed – kept one hand on a bar at the playground for assistance.

From Crossfit Mayhem
10 Rounds
3 sandbag cleans (100)
100ft sandbag carry
-rest 1:1-
Notes: I carried the sandbag from garage door to mailbox for each 100ft carry.

Barbell Gymnastics
1) 15 minutes to work to a max double power clean for the day, 

then:
2) AMRAP 3 minutes: power cleans @ 70% of today's heaviest double

Warmed up with 135lb bar for a couple sets then built up over 6 attempts to heavy double at 194lbs. 

Finished 26 reps @ 135 for part two. Thought 30 reps was too ambitious, but I was moving the bar well. I think I could hit 30 with a little more strategy, i.e. 5 reps every 30 seconds. 

3 RFT (include rest):
20 Calories Assault Bike
20 Slam Balls (25)
Rest 1 Minute

9:53

Assault Bike Conditioning
On the 2:00 x 3 Sets: 20 Calorie Bike
On the 1:30 x 4 Sets: 15 Calorie Bike
On the 1:00 x 5 Sets: 10 Calorie Bike

Midline
4 Sets

45-second plank

20 hollow rocks

Rest as needed between sets. Strive to remain unbroken with hollow rocks.

'DB12' 
AMRAP 12: 
25 Heavy Rope Singles
15 Double DB Deadlifts
25 Heavy Rope Singles
15 Hollow Rocks

4 Full + 3 DB Deadlifts

Crossfit | 201031
Clean and Jerk 5-5-3-3-3-1-1-1-1 reps

5s: 140-160
3s: 170-179(f)-179
1s: 184-189(f)-189(f)-179

Notes: Oftentimes with a rep scheme like we have today, the focus is on getting a heavy single. Today, I wanted to put the focus on achieving a 5 or 3 rep max and pull back some on the singles. I failed the 3rd clean on the 179-pound bar during the round of 3s. Failed to turnover cleans at 189-pounds during the singles. Try to incorporate the following tips into your next hang clean session. 

Compare to Feb 20 2019.

Every other minute for 12 minutes (6 sets)
10 Strict HSPU

We are looking for a set you can complete UB while moving fast. The only time you should slow down is trying to grind out the last few reps at the end of a set. 

10-10-10-5-7-7 reps

Notes: Disappointed not to be able to hold the 10 reps across all sets. My HSPU capacity has certainly diminished although I always find them a little tougher at home than the Y -- something about the firmness of the horse stall mat. 

Larry Blurred
Every 4 Minutes For 20 Minutes
25 Calorie Assault Bike
Pacing: Send

R1: 1.42

R2: 1.15

R3: 1.22

R4: 1.36

R5: 1.32

Notes: I paced this too much in the first round - the pacing instructions called for the athlete to send it. The goal here is to become comfortable being uncomfortable. Holding 74-75 RPMs is certainly achievable - not enjoyable, but achievable. 

Crossfit | 200711
4 rounds of:
1 minute of burpees
1 minute of banded sit-ups
Rest 1 minute

Post reps completed each round to comments.

15/14, 13/13, 12/12, 10/12 = 50 Burpees & 51 Sit-ups

The situps were TOUGH after a minute of burpees. I was sucking wind and it took me 10 seconds or so to start moving. A noble goal would be 15 reps of each movement each round. 

For Time
150 KB Swings @ 44-pounds

12:12

Friday 130412

Three rounds for time of:

Walking lunge, 100 ft

50 Squats

25 Back extensions

Notes: Walking lunges across the front lawn, did 30 steps in total. I subbed banded good mornings for back extensions since I was at home. 

Midline
15:00 Recovery Assault Bike
On the 3:00, 6:00, 9:00 and 12:00: 
15 abmat sit-ups

15 Rounds
3 Deadlift @ 155 -- use Fat Gripz with a double overhand grip
Famer's Carry 40 yards AHAP (50's)
*For farmer's carry walk from garage to mailbox and back to the garage

My grip was wiped after 5-6 rounds. The double overhand grip with Fat Gripz is DEVASTATING! My rest periods between sets began to increase with each passing round, although I did complete all rounds unbroken. 

Complete As Many Reps in 7 Minutes Of:

Burpees 

52 Reps

Notes: This was PATHETIC! Tried to hold 10 reps every minute but it got ugly quick. My heart rate shot up and stayed up. In hindsight, the humidity was oppressive on this day and that contributed to my inability to breathe. Breaks were too frequent and too long. Need to spend more time warming up before this one to get the heart rate up before diving in. Even so, this is just an abysmal number of reps. 

Complete 5 Rounds
60 heavy rope singles
5 handstand push-ups
30 hollow rocks

Notes: My left knee is STILL bothering me from the sprints last week so I wanted to keep things simple. The intensity was not there, instead, I focused on moving well. 

Wednesday 130619
Hang Power Clean 3-3-3-3-3-3-3 reps

135-155-165-165-175-179-179lbs

Deadlift
On the Minute x 7
2 Deadlifts
Build each set
Use a double-overhand grip

Best lift was 284-pounds

Midline
5X 12+:10 Hollow Rocks + Hollow Hold

Ten rounds, each for time of:
100-meter Sprint
Rest 90 seconds

Notes: Ran at the Penn's Grove track on a beautiful 70-degree October day. Held most rounds at 21-22 seconds. My hamstring was quite sore so I couldn't push the way I wanted - would like to see these under 20 seconds each. 

Monday 191125

Hang Squat Clean

1-1-1-1-1-1-1-1-1-1

135-145-165-165-175-179-189*-189-194-179 pounds

*First effort at 189 was a power clean. 

Complete 10 rounds:
3 Power Snatches @ 119lbs
10 Evil Wheels

Notes: Kept all sets unbroken, but dialed back the intensity today. It was so muggy out in the garage today - so instead I focused on quality of movement instead of time. 

This one is deceptively difficult. Both the wall balls and assault bike leave you breathing heavy and holding the sandbag against your chest while trying to recover your breath is no fun 😈. 

Carried the sandbag from the garage door to mailbox for each 50-foot section. I held at least 65 RPMs on the bike so that I could finish the 15 calories in a minute,  As written, this is done with a heavier wall ball (30/20), but I used what I have at home (14). 

 Deadlift 5-3-3-1-1-1 reps
*Use a double overhand grip with fat gripz

5: 155
3: 165-175
1: 185-195-205(F) 

This was a difficult challenge. I couldn't get the 205-pound bar more than an inch or so off the ground. 

Assault Bike Conditioning

2 Rounds:

5:00 @ 250 watts (57 RPM)

2:30 @ 300 watts (61 RPM)

1:15 @ 350 watts (65 RPM)

0:30 @ max watts 

*Rest 2:00 between rounds

Max watts were 425 during round 1 and 395 in round 2. 

3 Rounds
25 Banded Sit-ups
15 Sandbag Cleans (100)

This workout comes courtesy of Crossfit Linchpin. Subbed banded sit-ups for the GHDs. I broke the cleans after 9 reps each of the 3 rounds with about a minute of rest before getting back on the bag. 

Assault Bike 10,000 meters

18:13

Notes: This was designed to be a recovery ride watching Family Guy on my phone. The average RPMs were only 53. 

REVERSE  3 POSITION SNATCH
1-1-1-1-1
Use no more than 60% on any set. Reps go floor, hang, then high hang. The video below is at 94 pounds. Repeat after me – I WILL pull myself under the bar.
 
BODY ARMOR
3 Rounds
45 Seconds Banded Pull-Aparts (red mini-band)
45 Seconds Hollow Rocks
45 Seconds Banded Triceps Extensions (green band)
45 Seconds Banded Good Mornings (red mini-band)

3 Rounds:
50 singles
20-second weighted hollow hold (hold 5lb plates in each hand)
3 Rounds:
50 singles 
15 weighted hollow rocks (hold 14lb medball)
3 Rounds:
50 singles
10 weighted v-ups (hold 14lb medball)

*Rest 3 minutes between rounds

Every Minute for 8 Minutes:

Complete 3 Deadlifts @ 225lbs

*Use double overhand grip for deadlifts

Tabata Mashup:

45lb Barbell Bicep Curl - Max Reps

Abmat Sit-up - Max Reps

Banded Tricep Push Down - Max Reps

*Use an unloaded barbell for bicep curls and medium to light band for tricep pushdowns. 

*Complete 8 rounds of each exercise before moving onto the next 

Deadlift 5-3-3-1-1-1 reps

*use fat gripz

155-175-185-195-205-225lbs

15 calorie assault bike

15 wall balls

Every 4 minutes x 4 total rounds

Notes: This was an "effective" combination. Send it on the bike (75+ RPM - it's only 40-45 seconds), pick the ball right up and go unbroken on the wall balls. When the total volume is low, we're looking for intensity. Pacing and long transitions have no place in this piece. Each round took about 90 seconds to complete. 

Aerobic Capacity + Midline
For Time:
5,000 Meter Assault Bike
Every 1,000 Meters, complete a :45 Second D-Ball Hold (100) at belly level.

13:09

Notes: Focus was on quick transitions. Pushed the pace on the bike and tried to pick up the bag immediately.

Crossfit | 200430

Handstand push-up ladder

Rest 3 minutes
Dip ladder
Rest 3 minutes
Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments

7 rounds plus 5 reps= 33 reps

6 rounds plus 0 reps= 21 reps*

12 rounds plus 7 reps= 85 reps

This was a nice play on JT, utilizing the 'death by' format. The rest was about 5 minutes between each as I drove to the school and back. Was interrupted after round six of dips as the school came out for recess and I had to leave.   HSPU were strict to abmat. Bar dips and standard push-ups (hand release not required). 

The Climb

9-15-21 reps of:

calories, assault bike

handstand push-ups

This should be 'quick and dirty' - though that is not to say easy. Press fast out of the bottom of the handstand - the only time you should press slowly is if you are trying to gut out the last one or two reps to finish a set. My shoulders and legs were smoked from yesterday's high volume OHS, making this one a little tougher. Held the RPMs at 61-63, 67-70 would be better for this WOD. Broke the HSPU once during 15s and twice during 21s - a good goal would be just one break during the round of 21s.  

25 OHS (75)
Bike 1000m
Rest 2:00
Bike 1000m
20 OHS (75)
Rest 2:00
15 OHS (75)
Bike 1000m
Rest 2:00
Bike 1000m
10 OHS (75)

Notes: Each section of this interval gives you the chance to focus on something different and learn what you can do with both a barbell and the bike under different types of fatigue. The squat-bike rounds were definitely tougher than the bike-squat rounds. Held 63-65 RPMs each round and all but the round of 25 OHS were done unbroken (13/12 reps). 

Awful Annie
50-40-30-20-10 reps of: 
double unders*
abmat butterfly sit-ups
5-4-3-2-1 sandbag cleans between each set
*double the volume if doing singles

For Calories:
5-minute assault bike 
~10 minutes rest
5-minute assault bike
R1: 74 cals
R2: 73 cals
Notes: These should be all-out efforts. Push it on the first set - if you burn out too early, you can always adjust on the second set. 

In a 22 minute window:
Max Distance Farmer's Carry
*Used one 35 and one 44 pound KB

Total Distance: 1102m 

Conditioning

Complete 10 Rounds:

3 Box Jump Overs 

15 Yard Sprint

*Rest is walk back to the boxes

For hurdle hops to sprint...set up three 20" hurdles, cones or boxes about 3-4 feet apart in a straight line. Jump over the hurdle landing on the other side, immediately jumping over the 2nd hurdle, then the 3rd. Once you clear the 3rd hurdle, transition immediately in a 15 yard sprint.

Used foam pad from track and both 5 gallon buckets from garage. The foam pad is between 18-20" but the buckets are only 14.25" high. Made the jumps easily -- next time use taller targets or add something to the top to make each target 20". 

Cash Out

30 Handstand Pushups

100 Band Pull-Aparts (red mini band)

REST DAY RECOVERY
100 Calories Assault Bike (8:47)

Mobility

FrontRack Stretch
TricepsBarbell Smash
PVCQuad Smash
LacrosseBall Quad Smash
WallCalf Stretch
DoorwayHamstring Stretch

Hollow Annie
50-40-30-20-10 reps of:
double-unders

hollow rocks

Double the volume on the jump rope if doing singles. An ambitious goal would be to keep hollow rocks unbroken for the duration of the workout. 

BBG
Every 2:00 for 12:00 (7 total sets):

1 Power Clean + 1 Push Jerk + 1 Power Clean (from the ground) + 1 Push Jerk

Begin between 60-70% of 1RM Power Clean and work to a max for the complex. Started at 115 and worked to 179-pounds. Failed the full clean at 179.  Best successful lift was 174-pounds.

Strength/Skill
1) 4X1 Strict Press + 3 Push Press - work to a max for the complex, rest 2:00
2) 1X2 Strict Press + ME Push Press - use heaviest load from # 1

Best lift on part #1 was 164lbs. Part #2 score was 2 strict + 7 push presses. Bar was taken from the floor each round.

Pain Cave

12 Minute AMRAP

8  SA KB Push Press ®

8 SA KB Step-ups ®

8 SA KB Push Press (L)

8 SA KB Step-ups (L)

226 Reps (7+2 push press)

Notes: The goal today was fluid, continuous movement. That doesn’t mean easy but under control. Select a realistic pace – a noble goal would be to hold onto the KB for the entire 12 minutes. I had to set the KB down three times but only for 10-15 seconds at a time. Used 35lb KB and stepped up to a 20-inch box.

A: Snatch Complex

Every 1:30 for 9:00 (7 sets)

1 Hang Snatch (power) + 3 OHS + 1 Hang Snatch (ful squat)

B: 15 minutes to find 1RM hang power snatch

Notes: Used 88lbs for part A. Wanted to focus on technique as I almost never squat snatch. The best lift for part B was a disappointing 145lbs. Failed the 150lb bar a few times before time ran out. 

Morning Mono (Assault Bike)

3 sets:

90 seconds moderate

60 seconds recovery

Rest 90 seconds

5 sets:

90 seconds fast

60 seconds recovery

Rest 90 seconds

7 sets:

30 seconds faster

60 seconds recovery

Rest 90 seconds

Notes: Goal is steady but sustainable on the moderate effort. The middle five rounds should be done at a consistent and painful pace. The final effort should be HARD but not all out. Don't stop pedaling on the recovery pace - this should be a slower pace that will allow you to recover while still moving.

#WallSitWednesday

4 Rounds:

60 second wall sit (hands on head)

10 kb ohs (44lbs)

30 second wall sit (45lb plate on lap)

Rest 90 seconds between rounds

Reverse Tabata Assault Bike

8 Rounds

:10 Sprint

:20 Rest

-Rest 4 Minutes-

8 Rounds

:10 Sprint

:20 Rest

Notes: Theme of today was stamina. The reverse Tabata is bad enough, but after wall sits made it that much worse. It can be hard to get the bike up to speed in just :10 seconds so start pedaling again with 2-3 seconds left during each rest period.

3 Rounds

20 push-ups

10 plate ground-to-overhead (35)

500m assault bike

Notes: This should be a burner with the goal to sprint through unbroken. First round met that goal, but I had to take a short break during second and third rounds (push-ups) because I was FEELING the burn in my triceps. Still not fully recovered from all the dips on Sunday. 

"Lizzie"
21-15-9 reps of:
sandbag cleans (100)
dips

Notes: This play on Elisabeth uses the same rep scheme but subs a sandbag for the barbell. Focus on pressing fast out of the bottom of the dip - the only time you should press slowly is when trying to gut out another rep or two at the end of a set.

Sunday 150830

45-30-15 reps (or seconds) of:

abmat butterfly sit-ups

banded good mornings

l-sit (seconds)

plank hold (seconds)

Deadlift 2-3-5-10-2-3-5-10 reps

The goal is to use the load you intend to lift for 10 reps across all sets.

Used 269lbs (80% of 1RM)

50-40-30-20-10 reps of:
double-unders (double the volume with singles)
35lb unbroken kb swings

Notes: I wanted to do something quick and I saw this one on @thedavecastro Instagram. It takes the Annie template and replaces sit-ups with swings. Challenged myself to go unbroken on the swings after seeing the same in Castro's post and was able to hang on for the entire workout. 

Took a full two days off after Sunday's weighted Tabata squats - my legs and low back are still smoked. This @streetparking endurance workout looked fun -- tried to hold the "fast rounds" at 80+ RPMs and sub:30 seconds each time. The pace on each moderate round will increase as the calorie count decreases. 

Street Parking Endurance | Week 18 | May 26

Bike 60 Cal Men / 44 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Women - Fast
Rest 2 Min
Bike 45 Cal Men / 33 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast
Rest 2 Min
Bike 30 Cal Men / 22 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast

Score= Total Time
Goal= Don't worry so much about the time that you mess up the paces!

Total Time (including rest): 14:53 (women's RX)

Tuesday 170620
Tabata squats holding a 45-lb. plate
Weighted dip 3-3-3-3 reps

Scaled to 35-pound plate held against chest and max rep dips instead of weighted since I did not have a good way to hold weight without dip belt. I did this workout up at Hopewell Elementary since they have the dip bars.

Tabata: 101 reps (15 best; 10 worst)
Dips: 9, 11 & 12 reps

7 Rounds:

1-minute assault bike 

1-minute DB farmer's hold (50)

1-minute rest

Goals: Hold 70+ rpm on the bike and remain unbroken on the holds.

Notes: don't underestimate this piece! my forearms were screaming, especially in the latter rounds.  I broke at the :40 mark on round 6, but all others were unbroken. The pace on the bike was challenging yet sustainable.

AMRAP 6

20 push-ups

15 strict handstand push-ups

30 wall balls (14lbs)

Rest 2:00

AMRAP 4

Rest 2:00

AMRAP 2

*Continue where you left off after rest

2 FULL + 3 PUSHUPS

Notes: Intentional interference is the name of the game today. Normally manageable sets of relatively low skill movements will become significantly harder rather quickly, which is part of the reason this Metcon Reset was written. Remember, after each rest interval you should pick up where you left off, almost like this was a continuous AMRAP.

Street Parking Endurance | Week 22 | June 21

Assault Bike

2 Rounds

8:00 MODERATE

:90 SPRINT

3:30 SLOW

Rest 3:00 between rounds. 

The idea here is pre-fatigue - SPRINT - recover while still moving. Score is total calories. 

Round 1: 144 calories

Round 2: DNF as I was fatigued from the heat and humidity and legs still sore from yesterday’s sprints.

FOR TIME

3 ROUNDS

200m run

Rest 2:00

150m run

Rest 3:00

100m run

Rest 4:00

When the rest is significantly longer than the work prescribed, you know just what to do: SEND IT. Creating the adaptation we are after means you approach each distance as if your life depends on it.

Kept the 200's at :47-48
kept the 150's at :34-36
kept the 100's sub :20 

A: Every:30 seconds for 10 minutes:

(1) Hang Power Snatch @ 165lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 165lbs. If you cannot do 165lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Finished all (20) reps @ 135lbs

B: Body Armor
50 v-ups
1:30 hollow hold
50 v-ups

Street Parking Endurance | Week 17 | May 17

bike 60 calories moderate

rest 3 minutes

bike 60 calories easy

rest 3 minutes

bike 60 calories moderate

rest 3 minutes

straight into:

4 rounds

SPRINT 10 calories @80+ rpms

Then

10 calories ssllooww @40-45 rpms

In a 10:00 window:

Max Distance Sandbag Carry

*Each drop, do 3 sandbag cleans before resuming

The goal was to complete a single lap around the track. My strategy was to get as far as I could get on the first interval and manage my rest periods. 

Finished four hundred six meters with four drops.

16-14-12-10-8*

Box Jump All The Way Overs (18-inch)

*Each round begins with 10 burpees to a 6-inch target.

Rest 3:00 after each round

The buy-in each round is meant to have those legs feeling a bit like lead prior to the jump overs. 

The burpee buy-in to a six-inch target was some 🤡🤡🤡 shizzz

Reverse AbMat Annie
10-20-30-40-50 reps of:
Double Unders*
Abmat Sit-ups
*If doing singles, double the volume

PAIN GRETZKY 

10 Rounds

:10 seconds max cals AAB

Rest 2:20 

RPMS: 100+

WATTS: 1206 MAX

CALORIES: 127

Notes: Every 2:30 will be enough time to recover for a few rounds but as energy stores start to dwindle this is going to get spicy. With all that in mind, we're still looking for you to hit peak wattage every single round, otherwise, this piece isn't going to do what it is supposed to. 

Barbell Gymnastics
1) 12 minutes to work to a max power snatch for the day, then:
EMOM for 5 minutes: 1 power snatch @ 90% of today's max

2) 12 minutes to work to a max power clean and jerk for the day, then:
EMOM for 5 minutes: 1 power clean and jerk @ 85% of today's max

Snatch: Best lift was 143lbs. I got the 148lb bar overhead, but too much of a press out at the top to count as a successful lift. EMOM weight was 130lbs -- no issues here.

Clean and Jerk: Best lift was 188lbs. EMOM weight was 160lbs -- this bar felt pretty easy, was more of a high-hang clean.

For Time:
200 Calories Assault Bike
*Every 3:00, complete 15 abmat situps

23:10

7 ROUNDS: 

1 Minute Assault Bike (calories)

1 Minute DB Farmers Hold (50s)

1 Minute Rest

I was in the middle of the DB hold during round 3 when I got the call from the mechanic my car was ready. Stopped there and came back a couple of hours later with the below effort after eating and cutting the grass. The score for first 3 rounds was 18, 21, and 19 calories. 

3 RNFT: 

20 Calories Assault Bike

10 Burpee Box Jumps (24)

5 Double DB Clean & Jerks (50)

I was not in the mood to ramp up to the workout I had started earlier this afternoon. Dropped the intensity and focused on moving well.