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 

Every 5:00 for 25:00 

5 Rounds

Run 200m 

Walk back slowly to starting line as recovery between each sprint

Running has not been something I have done a lot of as I have gained weight over the past few years. These sprints are just the kind of thing I need to incorporate more of into my training. 

25-20-15-10-15 reps of:
air squats
pushups (games standard)
sit-ups
200m sprint (trueform)

A: 12 minute AMRAP
1000m row
60 KB snatch (35)
50 wall balls (15)
30 burpees
200m run

Notes: Steady pace on the row, big sets on the snatches. No more than 3 sets on the wall balls and try to get through as many burpees as possible. Finished with 40 wall balls. Arms were smoked from pull-ups on Sunday. I wanted to get into the burpees, but couldn't put together big sets on the snatches. Wanted to do 10/arm then break, but was breaking after each set of 10. Got to wall balls with just over 2 minutes to go. Row was 3:57.7.

B: Power Snatch (3) + Hang Squat Snatch (2)
95-115-135. Failed hang snatch at 135.

C: 5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest

Complete as many rounds as possible in 12 minutes of:
Run 200 meters
50-ft. handstand walk
30-second handstand hold

Post rounds completed to comments.

Notes: Subbed 50 handstand shoulder taps for HS walk. Run was on elevated track at Y.

Finished 2 full rounds + 200m.

Five Rounds:
2 Power Snatch (135)
15 Jump Squats
200m Run

Notes: Run was on elevated track at Jennersville Y. Push it on the run, knowing you can recover on walk down to/from barbell. Snatches were easy -- as RX'd called for 205/145, should have used the 145 here.

Burpee Mile

8x:
200m Run
8 Burpees

20:49

Notes: Ran at football field/track. Heart rate got up and stayed up throughout. Broke up burpees 4/4 from the start. I need to lose some weight as this should have been an easy sub-20:00 workout. 

For time:

50 slam balls

25 slam ball sit-ups

220m sprint with slam ball

 

There is a 10 minute cap for this workout. 

 

6:47 

 

Notes: 25lb slam ball used for all parts. Run was goalpost to goalpost at Penn's Grove football field. 

 

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Notes: Workout at No Excuses. Scaled as follows:
155lb deadlift--burpees-44lb KB swings--200m run

Finished 5 full rounds + 50m run (to Walsh mailbox)

5RFT:
200m Run
15 KB Swings @ 44lb
10 Evil Wheels
5 Burpees

18:20

Workout at No Excuses. Run was to mailbox at 608 Quill and back. 

Three Rounds; 1 Minute Rest Between Each

8 HSPUS
200m Run
12 KB Swings @ 40lbs
200m Run
16 Burpees

Notes: Run on treadmill. 1.0 incline 8.0 mph, last run was 8.8mph. Used 40lb KB due to availability.

Triangle Quatrain

Five Rounds:
200m Run
15 KB Swings @ 40lbs
10 Evil Wheels
6 Burpees

Notes: Run was on elevated track above weight room. Used 40lb KB due to availability. Ideal would be 53lbs.

Five Rounds:
200m Run
10 Thrusters

*Rest 0:60 between sets

Notes: Use weight that you can go fast and UB. Push through this workout. It should hurt. Used 95-pounds for thrusters. Workout at No Excuses.

A:
Every four minutes, for 16 minutes (4 sets) of:
Bench Press @ 155lbs x 6 reps
Strict Pull-ups x 6 reps

B:
20 Games Push-ups
200m Run
20 KB Swings @ 40lbs
200m Run
20 Games Push-ups
200m Run
20 KB Swings @ 40lbs
200m Run

*Run on True Form Treadmill

Pain Threshold
5 RDS:
200m run (1.0 incline; 8.5 - 9.0 mph on treadmill)
9 UB Hang Power Cleans @ 115lbs
6 UB Push Press @ 115lbs

*Rest 2 minutes between efforts.
*Do not set bar down between Cleans & Presses

Workout at No Excuses. Run was to mailbox at 608 Quill and back. Move up in weight next time out -- rounds were completed without much trouble. 135 pounds would be a good test.

A:
Masters Event 3
SQT
3 rounds for time of:
95-lb. ground-to-overheads, 10 reps
200-yard shuttle sprint, 50 yards there and back twice

6:20 

Notes: Sprint wall to wall in long hallway at Y outside fitness center. All snatches were unbroken at 95 pounds.

B:
L-Sit Crunches 3X12
Arch Rocks 3X15
Arnold Press 3X10 @ 27.5 pounds

Pain Threshold

5 RDS:
200m run (1.0 incline; 8.5 - 9.0 mph on treadmill)
9 UB Hang Power Cleans @ 115lbs
6 UB Push Press @ 115lbs

*Rest 2 minutes between efforts.
*Do not set bar down between Cleans & Presses

3RFT:
200m Run
10 Power Snatches; 95 pounds
20 Evil Wheels

12:17

Note: Workout at No Excuses. Run from driveway to fire hydrant outside of Prospect.  

Conditioning

Complete 5 rounds:
25 lbs Overhead Walking Lunge – 20 reps (10 RT/ 10 LT)
Sprint 200 yards

Notes:
*Workout at Springer Track
*Rest 3 minutes between rounds. (Walk back to Slam Ball)
*Use a 25lb slam ball for overhead walking lunges.
*Back knee has to touch the ground to count as a rep.
*As Rx'd is 45lb plate and 30 lunges per round. 

Conditioning

Complete 5 rounds:
25 lbs Overhead Walking Lunge – 20 reps (10 RT/ 10 LT)
Sprint 200 yards

Notes:
*Workout at Springer Track
*Rest 3 minutes between rounds. (Walk back to Slam Ball)
*Use a 25lb slam ball for overhead walking lunges.
*Back knee has to touch the ground to count as a rep.
*As Rx'd is 45lb plate and 30 lunges per round.