John Righeimer
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24th


Jul 2014

Rowing, Pull Ups, & Push Ups

by John Righeimer
 

Round 1: warm up with light stretch/ROM & 5 rounds – 5 pull ups, 10 push ups, 15 air squats, 20 sit ups.

Round 2: 10 RFT

500 meter row

max pull ups

max push ups

my time – 38:47, with 92 pull ups, 219 push ups

20th


Jul 2014

In Chains

by John Righeimer
 

Round 1: warm up with 1.5 mile run & 1000 makiwara strikes, then 8 x 3 dead lift (70%).

Round 2: For time (20 lb. chain wrapped around neck optional)

100 kb snatch (36 lb. no chain)

75 pull ups (w/20 lb. chain)

100 push ups (w/20 lb. chain)

125 sit ups (w/20 lb. chain)

150 air squats (w/20 lb. chain)

100 kb snatch (36 lb. no chain)

my time – 39:30

17th


Jul 2014

Flipping Tractor Tire

by John Righeimer
 

Round 1: warm up with light stretch/ROM, ab/core, then 4 x 30 four punch sprawls (rest 1:00 between sets)

Round 2: AMRAP 20:00 Flipping Tire (400 lb.)

my reps – 51

Round 3: Finisher

shoulder press x 20 (two 20 lb. db’s), rest 0:30 then 2 x max overhead hold (30 lb.)

15th


Jul 2014

CF’s Cindy

by John Righeimer
 

Round 1: warm up with 2000 meter row, ab/core, & 1000 makiwara strikes.

Round 2: CF’s Cindy (AMRAP 20:00)

5 pull ups

10 push ups

15 air squats

I completed 18 rounds + 5 pull ups + 3 push ups

Note: my shoulder is getting better, but my PR on Cindy is 23 + rounds, so I’m way off of that…for now.

4th


Jul 2014

90:00 Trail Run

by John Righeimer
 

Round 1: go right into your trail run, go easy for first 5 minutes…90:00 trail run.

my distance – 7 miles

Round 2: Finisher

75 flutter kicks (4 ct.)

25 leg levers

3:00 plank

3rd


Jul 2014

Man Makers, Goblet Squats, & Swings

by John Righeimer
 

Round 1: warm up with light stretch/ROM, ab/core, and shoulder stability work.

Round 2: 40 Man-Makers (for time)

my time – 15:30 (w/2 20 lb. db’s)

Round 3: 10 to 1 countdown for

swings

goblet squats

my time – 5:21 (w/ 44 lb. kb)

Round 4: 100 KB swings for time (44 lb.)

my time – 5:41

30th


Jun 2014

20 mile bike & 20 push ups/30 air squats every hour

by John Righeimer
 

Round 1: go right into 20 mile bike.

Starting at 8 a.m. and then every hour on the hour, every waking hour do 20 push ups & 30 air squats.

24th


Jun 2014

HIT: 4 x 400 meter run

by John Righeimer
 

Round 1: warm up with light stretch/ROM, shoulder stability work, and ab/core, then ride bike 5 miles to local HS track.

Round 2: HIT – 4 x 400 meter run (rest 2:00 between sets)

my times – 1:34, 1:27, 1:26, 1:24…then ride bike 5 miles back home.

23rd


Jun 2014

5 RFT (every 5 min. 400 meter run)

by John Righeimer
 

Round 1: warm up 30:00 with light stretch/ROM, ab/core, and play with a light kb (26 lb.) for 10:00.

Round 2: 5 RFT (every 5 min. stop and run 400 meters)

20 pull ups

100 double unders

my time – 28:16 (run total = 1.25 miles)

Round 3: Finisher

grip work

500 makiwara strikes

20th


Jun 2014

Trail Run

by John Righeimer
 

Round 1: go right into trail run – 3.5 miles.

my time – 37:19

Round 2: Stairs (1/2 mile to 3/4 mile worth of stairs up/down) or AMRAP it in 15:00

my distance – 0.70 miles in 15:00

Round 3: 50 pull ups (strict/dead hang)

Get the 50 in someway, somehow in the day.  Your choice to do them in one “sitting”, or spread throughout the day.

 
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