Premeditated?

Nah, just a random, at-gym selection.

AMRAP in 20 minutes:

• 10 GHD Sit-Ups (or V-ups)
• 10 Pull-Ups
• 15 Back-Extensions
• 15 Push-Ups

Results:

• Todd - 5 1/2 Rds, sub nautilus stuff for sit-ups & back-extensions, weight-assisted pull-ups
• Seth - 7 3/4 Rds, V-ups

Can't keep up

HQ has posted several new Hero workouts lately, including another one today. Too keep from falling farther behind, we'll attempt:

"Roy" - 5 Rounds For Time:

• 15 Deadlifts - 225 lbs
• 20 Box Jumps - 24" box
• 25 Pull-Ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Results:
Seth - 27:04, as Rx'd

Effects of fatigue

Went into the gym today without a plan; this workout got picked for some reason. First round was WAY easier than the remainder.

AMRAP in 20 minutes of:

• 5 Deadlifts - 275 lbs
• 10 Handstand Push-Ups
• 15 Weighted Dips - BW + 25 lbs

Results:

• Seth - 4 Rds, as Rx'd
• Todd - 3 Rds + 10 Dips, sub 7 reps @ 95# DL, toes-on-bar HSPU, unweighted dips

Three cubed?

This was last posted as five sets of each, but in the interest of time, I think three sets of each type will be sufficient.

• Overhead Squats - 3,3,3
• Front Squats - 3,3,3
• Back Squats - 3,3,3

Results:
Seth -

• OHS: 135,155,175
• FS: 245,245,245
• BS: 295,295,295

More treadmill trouble?

Guess the random selector thinks we didn't run enough yesterday. At least this is one we haven't seen in a while.

AMRAP in 20 minutes:

• Run 400m
• 10 Hang Squat Cleans - 95#
• 10 L-Pull-Ups

Results:

• Seth - 5 Rounds + ~100M

Fran Overboard?

This workout prescription is essentially "Fran" plus rowing. As we don't have access to a rower, we'll have to do the running substitute as suggested by HQ.

"090901" - For Time:

• Row 1000 meters (run 1 mile)
• 21 Thrusters - 95 lbs
• 21 Pull-Ups
• Row 750 meters (run 0.5 mile)
• 15 Thrusters - 95 lbs
• 15 Pull-Ups
• Row 500 meters (run 0.25 mile)
• 9 Thrusters - 95 lbs
• 9 Pull-Ups

Results:

• Todd - 26:37, sub 0.8,0.4,0.2 mile runs, 65# Thrusters, 60# assisted pull-ups
• Seth - 21:09, as Rx'd (runs)

Major vs Minor

We really should attempt the "Ursa Major" form of this one someday (135# Complexes, Ring push-ups), but I am not feeling it today.

"Ursa Minor" - 5 Rounds For Time:

• 5 Bear Complex - 115 lbs
• 10 Burpulls
• 15 Chest-Slap push-ups

Bear Complex: Power clean to front squat to push press to back squat to push press. Catch the bar on the first push press in the back rack position, then back squat it. For this workout, try not to squat-clean-thruster. The squats and presses should be separate movements.

Burpull: Burpee to pull-up

Results:

• Seth - 25:42, as Rx'd

Previous

From a video?

I think I added this workout to the spreadsheet a couple of years back based on a demonstration video. I think it was father/son challenge...

"Little Andy" 30-25-20 Rep Rounds For Time:

• Wall-Ball - 20# Ball or 20# DB Thrusters
• Box Jumps
• Double-Unders

Results:

• Jennifer - 20:02, sub 8# DB Thrusters, 17" box jumps, tuck jumps
• Todd - 20:23, sub 12# DB Thrusters, 20" box jumps, tuck jumps
• Seth - 9:42, sub 20# DB Thrusters, 24" box jumps

Can't you split that up?

NO!
You have to do all 100 before changing exercises. Really.

"Angie" - For Time (Do 100 reps before changing exercises)

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

Results:

• Seth - 22:54 (6:59,7:11,4:54,3:48), as Rx'd
• Todd - 19:50 (7:10,4:20,3:00,5:20), scaled to 60 reps of each, 50# weight-assisted pull-ups

Previous results here, or more recently for James, here.

Headrush?

CFHQ has been quite active in posting new workouts during my hiatus. Let's sample one.

"100627" - 5 Rounds For Load and Time:

• 5 Deadlifts
• 5 Ring Handstand Push-Ups

Results:

• Seth - 9:42, 295#, 6" Elevated HSPU (did 345# DLs first 8 reps)