A. Pull ups, 1-2 x 4, rest 2 min
1 for all.
B. Single sided dumbbell rows with a 1 sec pause at the end of each rep, 4-5 x 4, rest :30 between sides/1:30 between sets.
20# (5), 25# (5) for rest of rounds.
+
60 cal bike -- 7:40.7
30 burpees: 2:13.8
40 sit ups: 1:55.7
60 cal bike -- 6:35.3
Total time: 18:25.5
+
upward dog stretch 5 breaths
downward dog stretch 5 breaths
rest :30
x 3
Did this.
Tuesday, October 29, 2019
10/26
A. Bulgarian split squat, 6-8 each leg x 4, rest 1 min between sides/1:30 between sets
8 each round.
No weight, 10# for rest.
B. GHD sit ups (no weight), 8-10 x 3, rest 1 min
10 each round.
+
12 min AMRAP:
40 jump rope singles
12 Goblet squat 35#
20 Cal row
Round 1: 2:57.3
Round 2: 2:47.0
Round 3: 2:49.1
Round 4: 2:43.7
Last round: jump ropes and Goblet squats.
4 full rounds plus 40 jump rope singles plus 12 Goblet squats.
+
Banded hamstring stretch.
8 each round.
No weight, 10# for rest.
B. GHD sit ups (no weight), 8-10 x 3, rest 1 min
10 each round.
+
12 min AMRAP:
40 jump rope singles
12 Goblet squat 35#
20 Cal row
Round 1: 2:57.3
Round 2: 2:47.0
Round 3: 2:49.1
Round 4: 2:43.7
Last round: jump ropes and Goblet squats.
4 full rounds plus 40 jump rope singles plus 12 Goblet squats.
+
Banded hamstring stretch.
10/25
A. Push ups, accumulate 20 reps for quality.
Sent video.
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
Could not do sets of two. Did singles.
+
4 ring rows
12 vups
16 cal assault
rest:30 sec
x 4
Round 1: 2:54.0
Round 2: 3:00.6
Round 3: 2:59.4
Round 4: 2:51.5
+
10 floor angels x 2, rest 1 min
Did this.
Sent video.
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
Could not do sets of two. Did singles.
+
4 ring rows
12 vups
16 cal assault
rest:30 sec
x 4
Round 1: 2:54.0
Round 2: 3:00.6
Round 3: 2:59.4
Round 4: 2:51.5
+
10 floor angels x 2, rest 1 min
Did this.
10/24
(Run 400m
Row 250m
Rest 2 minutes)
x 5
Round 1: 3:13.4
Round 2: 3:12.5
Round 3: 3:18.8
Round 4: 3:11.3
Round 5: 3:09.3
Row 250m
Rest 2 minutes)
x 5
Round 1: 3:13.4
Round 2: 3:12.5
Round 3: 3:18.8
Round 4: 3:11.3
Round 5: 3:09.3
Tuesday, October 22, 2019
10/22
A. Deadlift, 5, 5, 2, 2; rest 3 minutes
155#, 155#, 175#, 175#
B. Plank. "30 sec x 4; rest 1 min.
Did this.
+
6 hang power cleans 65#
80 jump rope singles
2 min bike for cals (mod/hard effort, some fall off expected)
rest 2 min
x 3
Round 1: 21 cal
Round 2: 21 cal
Round 3: 21 cal
+
Three way banded hamstring
Supine twist
10 glute bridges x 3; rest as needed
155#, 155#, 175#, 175#
B. Plank. "30 sec x 4; rest 1 min.
Did this.
+
6 hang power cleans 65#
80 jump rope singles
2 min bike for cals (mod/hard effort, some fall off expected)
rest 2 min
x 3
Round 1: 21 cal
Round 2: 21 cal
Round 3: 21 cal
+
Three way banded hamstring
Supine twist
10 glute bridges x 3; rest as needed
Monday, October 21, 2019
10/21
A. Negative pull ups, 3 reps x4; rest 2 min
Did this.
B. Standing Dumbbell flys, 10-12x3 rest 1:30
5# (12), 10# (10), 10# (10).
+
4RFT:
Foam roll thoracic/lats
Did this.
B. Standing Dumbbell flys, 10-12x3 rest 1:30
5# (12), 10# (10), 10# (10).
+
4RFT:
6 GHD sit ups
8 Goblet squats 35#
14 Cal row
Total time: 9:06.4
Round 1: 2:23.4
Round 2: 2:24.6
Round 3: 2:16.7
Round 4: 2:01.4
+
10 min easy run cool down
(didn't have time for this)
+
Foam roll thoracic/lats
Did this.
10/15
A. Front squat: 5, 5, 3, 3, rest 2 min
85# for all.
B. Hanging knee raises
Did this.
+
12 min amrap:
10 wall ball
6 ring rows
18 cal bike
3 full rounds, plus wall ball, plus ring row, plus 16 cal
Round 1: 3:06.7
Round 2: 3:11.7
Round 3: 3:10.7
Round 4: 2:37.4
85# for all.
B. Hanging knee raises
Did this.
+
12 min amrap:
10 wall ball
6 ring rows
18 cal bike
3 full rounds, plus wall ball, plus ring row, plus 16 cal
Round 1: 3:06.7
Round 2: 3:11.7
Round 3: 3:10.7
Round 4: 2:37.4
10/19
Run 1 mile at 8 min pace; walk/rest 6 minx2
Set the watch and then it fooled me. It was telling me I was too fast and I ended up too slow? Not sure why it was doing that.
Run 1 mile @ 8min pace = 8:05.3
Rest 6 min
Run 1 mile @ 8min pace = 8:03.6
Set the watch and then it fooled me. It was telling me I was too fast and I ended up too slow? Not sure why it was doing that.
Run 1 mile @ 8min pace = 8:05.3
Rest 6 min
Run 1 mile @ 8min pace = 8:03.6
10/18
A. Anchored sit ups, 30 alternating plus 20 straight; rest as needed
Did this.
+
Bike 40 cals
Run 1 mile
Bike 30 cals
Run 800 m
Bike 20 cals
Run 400 m
Bike 10 cals
Total time: 27:59.
Average HR: 146
Max HR: 193
+
:30 sec half pigeon each side
:10-:15 sec bar hang
10 alternating scorpions
x2
Did this.
Thursday, October 17, 2019
10/17
A. Power clean, 2 @65#, 2@70#, 1@72#, 1@75#, 1@80#, 1 @82#rest as needed
Did this and sent video of the 82#.
+
5RFT:
8 Russian KBS 45#
6 Box jumps
Run 400m
Round 1: 2:46.5
Round 2: 2:51.7
Round 3: 2:49.8
Round 4: 2:51.0
Round 5: 2:42.9
Total: 14:02.3
+
10 single leg glute bridges x 3, rest as needed.
Three way banded hamstring stretch
Did this and sent video of the 82#.
+
5RFT:
8 Russian KBS 45#
6 Box jumps
Run 400m
Round 1: 2:46.5
Round 2: 2:51.7
Round 3: 2:49.8
Round 4: 2:51.0
Round 5: 2:42.9
Total: 14:02.3
+
10 single leg glute bridges x 3, rest as needed.
Three way banded hamstring stretch
10/14
A. Dumbbell standing strict press, 8 reps x 3, rest :30 sec between sides/ rest 1:30
15#.
B. Dumbbell side bends, 10 x 3, rest as needed.
25#
+
4RFT:
Row 350
50 jump rope singles
10 walking lunges (dumbbells at your sides)
20# per hand
Round 1: 2:25.9
Round 2: 2:20.2
Round 3: 2:29.9
Round 4: 2:21.3
Total time: 9:37.6
+
Foam roll thoracic/lats.
15#.
B. Dumbbell side bends, 10 x 3, rest as needed.
25#
+
4RFT:
Row 350
50 jump rope singles
10 walking lunges (dumbbells at your sides)
20# per hand
Round 1: 2:25.9
Round 2: 2:20.2
Round 3: 2:29.9
Round 4: 2:21.3
Total time: 9:37.6
+
Foam roll thoracic/lats.
10/11
A. Negative pull ups, 3 reps x 4, rest 2 min
Did this.
B. Standing dumbbell flys, 10-12x3, rest 1:30
10#, 10 for each one.
+
4RFT:
Bike 20 cals
12 vups
Suitcase carry down and back (I think it was 55# or 45#?) no distance given so did down gym and back.
Round1: 4:08.9
Round 2: 4:12.8
Round 3: 4:27.7
Round 4: 3:57.3
Total time: 16:46.7
+
Foam roll thoracic/lats
Did this.
B. Standing dumbbell flys, 10-12x3, rest 1:30
10#, 10 for each one.
+
4RFT:
Bike 20 cals
12 vups
Suitcase carry down and back (I think it was 55# or 45#?) no distance given so did down gym and back.
Round1: 4:08.9
Round 2: 4:12.8
Round 3: 4:27.7
Round 4: 3:57.3
Total time: 16:46.7
+
Foam roll thoracic/lats
10/9
A. Deadlift, 3x3, rest 2 minutes
155#, 165#, 165#
B. Plank, :30 sec x 4, rest 1 min
Did this no weight.
+
For time:
Run 800m
20 Hang power clean 65#
80 jump rope singles
40 wall ball
Run 800m
Total time: 13:34.6
+
Three way banded hamstring
Supine twist
10 glute bridges x 3, rest as needed
155#, 165#, 165#
B. Plank, :30 sec x 4, rest 1 min
Did this no weight.
+
For time:
Run 800m
20 Hang power clean 65#
80 jump rope singles
40 wall ball
Run 800m
Total time: 13:34.6
+
Three way banded hamstring
Supine twist
10 glute bridges x 3, rest as needed
10/8
A. Bent over barbell rows, 8-10x3, rest 2 min
55# for all.
B. Seated dumbbell single sided press, 6-8 each arm (weak side first) x 4; rest :30 sec/rest 1:30
15# each round. 6 each round.
C. Weighted russian twist, 14 alt x 3, rest 1 min.
16#
+
21-15-9
KBS 35#
Burpees
Row for Calories
Round 1: 4:08.7
Round 2: 3:00.6
Round 3: 1:50.2
WOD: 8:59.7
+
:30 sec couch
Thoracic opener
55# for all.
B. Seated dumbbell single sided press, 6-8 each arm (weak side first) x 4; rest :30 sec/rest 1:30
15# each round. 6 each round.
C. Weighted russian twist, 14 alt x 3, rest 1 min.
16#
+
21-15-9
KBS 35#
Burpees
Row for Calories
Round 1: 4:08.7
Round 2: 3:00.6
Round 3: 1:50.2
WOD: 8:59.7
+
:30 sec couch
Thoracic opener
10/4
A. Front squat, 5, 5, 3, 3, rest 2 minutes
65#, 65#, 75#, 75#.
B. Hanging knee raises/strict toes to bar, accumulate 20 reps not for time.
Did this.
+
12 min amrap:
12 walking lunges 20# per hand
10 box jumps
Run 400m.
3:13.6
3:21.1
3:32.1
1:56.4
3 full rounds, 12 walking lunges, 10 box jumps, part of a run.
65#, 65#, 75#, 75#.
B. Hanging knee raises/strict toes to bar, accumulate 20 reps not for time.
Did this.
+
12 min amrap:
12 walking lunges 20# per hand
10 box jumps
Run 400m.
3:13.6
3:21.1
3:32.1
1:56.4
3 full rounds, 12 walking lunges, 10 box jumps, part of a run.
10/2
A. Anchored sit ups, 30 alternating plus 20 straight, rest as needed.
Did this.
+
Row 300m
Rest 1 minute
Bike 20 cals
14 Heiden's
44 single unders
rest 1 minute
x 5
Total: 30:45
+
:30 sec half pigeon each side
:10-:15 sec bar hang
10 alternating scorpions
x 2
Did this.
Did this.
+
Row 300m
Rest 1 minute
Bike 20 cals
14 Heiden's
44 single unders
rest 1 minute
x 5
Total: 30:45
+
:30 sec half pigeon each side
:10-:15 sec bar hang
10 alternating scorpions
x 2
Did this.
Tuesday, October 1, 2019
10/1
A. Dumbbell lunges, 14 alt x 3, rest 1:30
25# for all.
B. Lemon squeezers, 14 x 3, rest 1 min
Did this.
+
3RFT:
Bike 20 cals AD
Row 20 cals (swapped from run)
24 air squats
Round 1: 5:01.1
Round 2: 5:17.9
Round 3: 5:05.8
25# for all.
B. Lemon squeezers, 14 x 3, rest 1 min
Did this.
+
3RFT:
Bike 20 cals AD
Row 20 cals (swapped from run)
24 air squats
Round 1: 5:01.1
Round 2: 5:17.9
Round 3: 5:05.8
9/27
A. Lat pulldown, 8-10 x 3, rest 1:30
55#. 10 each time.
B. Side plank, 30-:45 sec x 3, rest as needed.
:30 did this
+
6 single sided push press right
6 single sided push press left
12 dumbbell dead lift
Run 400m
rest to recovery
x 3
10# for push press
35# x 2 for deadlifts
Ran on treadmill. Hate treadmill. Wasn't very good or accurate or fun.
55#. 10 each time.
B. Side plank, 30-:45 sec x 3, rest as needed.
:30 did this
+
6 single sided push press right
6 single sided push press left
12 dumbbell dead lift
Run 400m
rest to recovery
x 3
10# for push press
35# x 2 for deadlifts
Ran on treadmill. Hate treadmill. Wasn't very good or accurate or fun.
9/23
A. Negatie pull ups, 2 reps x 4, rest 2 minutes
Did this.
B. Standing dumbbell flys, 10-12x3, rest 1:30
10# dumbbells. 10 each round.
+
12 min AMRAP
Assault 18 cals
Farmers :20 sec down/:20 sec back
8 GHD sit ups
80 jump ropes.
3 complete rounds.
Round 1: 3:59.1
Did this.
B. Standing dumbbell flys, 10-12x3, rest 1:30
10# dumbbells. 10 each round.
+
12 min AMRAP
Assault 18 cals
Farmers :20 sec down/:20 sec back
8 GHD sit ups
80 jump ropes.
3 complete rounds.
Round 1: 3:59.1
Round 2: 4:11.8
Round 3: 3:50.2
Farmers carry 35# KBs.
+
Foam roll thoracic/lats
Farmers carry 35# KBs.
+
Foam roll thoracic/lats
9/21
A. Power clean, 1.1 x 4, rest :20 sec/rest 2 min
Did this after WOD because of rower availability.
75#, 85#, 85#.
+
10 dumbbell step overs 15-20# per hand
10 vups
20 cal row
rest 1 min
x 4
Round 1: 2:43.0
Round 2: 2:39.2
Round 3: 2:41.3
Round 4: 2:62.7
Used 20# dumbbells and a 12 inch box.
Did this after WOD because of rower availability.
75#, 85#, 85#.
+
10 dumbbell step overs 15-20# per hand
10 vups
20 cal row
rest 1 min
x 4
Round 1: 2:43.0
Round 2: 2:39.2
Round 3: 2:41.3
Round 4: 2:62.7
Used 20# dumbbells and a 12 inch box.
9/20
A. Bent over barbell rows, 8-10 x 3, rest 2 minutes
35# for all. 10 each time.
B. Seated dumbbell single sided press, 6-8 each arm (weak side first)x4, rest :30 sec/rest 1:30
10#. 8 each time.
C. weighted russian twist, 14 alt x 3, rest 1 min
12#
+
3 RFT
12 Goblet walking lunges 26#
20 cal assault
Round 1: 3:29.1
Round 2: 3:55.7
Round 3: 3:25.9
+
:30 coach
Thoracic opener
35# for all. 10 each time.
B. Seated dumbbell single sided press, 6-8 each arm (weak side first)x4, rest :30 sec/rest 1:30
10#. 8 each time.
C. weighted russian twist, 14 alt x 3, rest 1 min
12#
+
3 RFT
12 Goblet walking lunges 26#
20 cal assault
Round 1: 3:29.1
Round 2: 3:55.7
Round 3: 3:25.9
+
:30 coach
Thoracic opener
9/18
A. Deadlift, 4x4, rest 2 min
135#, 155#, 155#, 155#
B. Plank, :30 sec x 4, rest 1 min
Did this with no weight.
+
10 KBS 35#
60 jump rope singles
400m row @ hard but no maximum effort
rest 1:30
Round 1: 2:47.2
Round2: 2:54.7
Round 3: 2:52.9
Round 4: 2:59.2
+
Hamstring
Supine
10 glute bridges x 3
135#, 155#, 155#, 155#
B. Plank, :30 sec x 4, rest 1 min
Did this with no weight.
+
10 KBS 35#
60 jump rope singles
400m row @ hard but no maximum effort
rest 1:30
Round 1: 2:47.2
Round2: 2:54.7
Round 3: 2:52.9
Round 4: 2:59.2
+
Hamstring
Supine
10 glute bridges x 3
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