12/30

 A. Back squat, 5, 4, 3, 2, 1; rest 2 min

115# (5), 125# (4), 130# (3), 130# (2). 

B. Weighted russian twist, 14-18 alt x 4; rest 1 min

20# small med ball.

+

8 min AMRAP:

8 Russian KBS 45-55#
12 Goblet curtsy alternating lunges (light load)
28 alt mountain climbers 

used a 45# KB for RKBS and a 15# KB for goblet curtsy 

WOD: 6 full rounds 

Round 1: 1:09.2

Round 2: 1:19.1

Round 3: 1:24.5

Round 4: 1:24.6

Round 5: 1:23.8

Round 6: 1:17.2 

12/27

 A. Seated triangle seated row, 10-12 x3; rest 1 min

55# for all 12. 

B. Seated single sided dumbbell bicep curls, 8-10 each side x 3; rest 1 min between sets.

15# for all. 

C. Alternating single leg v ups, 10-14x4; rest 1 min

14 each round.

+

Row 500m

Rest 3 min

x8 (repeatable)

*rest 5 min between sets 4-5

Round 1: 2:07.8

Round 2: 2:10.8

Round 3: 2:12.4

Round 4: 2:12.0

Round 5: 2:10.2

Round 6: 2:11.6

Round 7: 2:13.7

Round 8: 2:11.9 

Felt rough.

12/26

A. Single sided dumbbell push press, 8-10 each side x 3; rest 1:30 between sets. 

15# (10), 20# (10), 20# (8). 

B. Plank, :30 sec x 4; rest 1 min

:30 sec for all. 

+

Row 2k 

100 jump rope singles

60 cal bike

40 lemon squeezers

20 hang dumbbell snatch (didn't do alternating so did 20 total with 15# DB in each arm)

10 chin ups (used a light band). 

Total time: 24:13 

+

Thoracic opener

Couch stretch

12/24

 A. Power clean 1.1.1x4, rest :15 sec/rest 2 min

65#, 75#, 80#, 80#. 

B. Bulgarian split squats (dumbbells at sides), 6 each leg x 4 sets, rest :20 sec between sides, rest 1 min between sets. 

15# dumbbells.

+

8 min AMRAP:

10 KBS 35#

12 burpees 

14 sit ups

4 full rounds + 10 KBS + 1 burpee

Round 1: 1:50.8

Round 2: 1:54.6

Round 3: 1:57.5

Round 4: 1:52.7 

+ 

Supine twist

Puppy dog stretch 

12/23

 Run 3.5 miles at a moderate pace 

29:55.4 

Mile 1: 8:21.0/mile pace 
Mile 2: 8:35.9/mile pace 
Mile 3: 8:44.8/mile pace 
Last half mile: 8:27.0/mile pace 

12/22

 Run 30 minutes easy

3.18 miles (Average pace 9:26/mile) 

12/20

A. Back rack reverse alternating lunges, 10 total (5 each side alt) x 4; rest 1:30 

65#, 70# 75#, 75#.

B. Bent knee alt sit ups (14-18 reps) x 4 sets; rest 1 min

18 for all.

+

4RFT
10 wall ball
5 ring rows 
Row 20 cal 

Round 1: 2:32.7

Round 2: 2:40.0

Round 3: 2:42.8

Round 4: 2:28.4

+

Seated leg extended forward fold stretch

Seated butterfly hip stretch

Calf/achilles stretch 

12/18

 A1. Bent over barbell rows, 8 reps x 4, rest 1 min
35#

A2. Push ups, 6 reps x 4, rest 1:30.
3,2,1. 

4, 2.

3, 2, 1.

4, 2. 

+

:20 sec burpees 

:10 sec rest 

x 4

then: 

:20 sec sit ups 

:10 sec rest

x5

then:

:20 sec 1 1/4 squat jump 

:10 sec rest

x6

then:

:20 sec jump rope

:10 sec rest 

x7

Did this.

+

90/90 pec stretch

Thread the needle 

12/17

 A. GHD hip extension, 8-10 x 3; rest 1 min

10 each round.

B. Banded lateral walks, 10 right/10 left x 3 rest 1 min between.

Did this. 

+

5 deadlift 115#-125#
7 box jumps
9 cal bike (hard effort)
rest to recovery 
x 4

Round 1: 1:43.9

Round 2: 135.8

Round 3: 1:32.0

Round 4: 1:35.6

+

Supine twist

Half pigeon

12/12

 A. Deadlift, 4 x 4; rest 2-3 min.

145#, 155#, 165#, 165#. 

+

For time:
Row 1k

1 min jump rope

40 sit ups

30 RKBS 35#

20 lateral lunges

1 min jump rope 

Row 1k

WOD time: 14:14. 

+

Three way banded hamstring stretch

12/10

 A. Single sided dumbbell push press, 8 each side x 3, rest 1:30 between sets. 

15# for all. 

B. Plank, :30 sec x 4, rest 1 min 

Non-weighted for all. 

+

14 min AMRAP:
12 air squats 

240m row

12 ring rows

400m run

3 rounds plus 12 air squats. Had issues getting rower screen going each round. 

Round 1: 4:44.9

Round 2: 4:37.7 

Round 4: 4:35.7 

12/7

 A. Power clean, 1.1.1.x3; rest :15 sec/rest 2 min

70#, 75#. 80#. 

B. Bulgarian split squat (dumbbells at sides), 6 each leg x 4 sets: rest :20 sec between sides, rest 1 min between sets. 

15#. 

+

8 min amrap:
10 lateral burpees of a 25# plate 
10 v ups 
10 cal bike 

3 rounds + 1 burpree

+

Supine twist 

Puppy dog stretch

Took yesterday off because I was sore and my IT band hurt. Today I'm still sore and IT band is sore. Tried to roll it out some, etc. 

12/5

 A1. Bent over barbell rows, 6-8x3; rest 1 min

35# (8), 45# (8) for rest. 

A2. Push ups, 5 reps x 4 

3, 2 for all rounds. 

+ 

For time: 
Bike 60 cals (7:23.9)
20 lemon squeezers (0:54.2)
Jump rope 60 singles (0:26.9)
20 lemon squeezers (0:49.1)
Bike 60 cals (7:15.9)

Total time: 16:49.9

+

90/90 pec stretch

Thread the needle

Did this. 

12/4

A. GHD weighted hip extensions, 8-10x3; rest 1:30

No weight. Sore. 

B. Banded lateral walks, 10 right/10 left x 3 ;rest 1 min between sets 

Did this. 

+

15 min amrap: 
5 hard ring rows
5 deadlift 105# 
10 alt bicycle sit ups
10 alt heiden's 
Run 400m 

4 rounds + about 300m run

Round 1: 3:05.9

Round 2: 3:07.6

Round 3: 3:07.2

Round 4: 3:02.8

+

Supine twist

Half pigeon 

12/3

 Ran 3 miles at an easy/moderate pace with a friend. 

12/1

 A. Back rack reverse alternating lunges, 12 total (6 alt each side) x 3; rest 1:30

55# for all.

B. Bent knee sit ups (12 reps); rest :20 sec then bent knee alt sit ups (12 reps), rest :40 sec x 3

Did this.

+

4RFT:
Row 400m
12 box jumps 
10 wall ball 

Total time: 12:46.0

Round 1: 3:16.5

Round 2: 3:13.5

Round 3: 3:17.6

Round 4: 2:47.7

+

Seated legs extended forward fold stretch

Seated butterfly hip stretch

Calf/achilles stretch

11/29

A. Lat pull down, 8-10x4; rest 1:30

60#(10), 70#(8),  85# (only got 7), 70# (8).

B. Hollow body hold :15-:20 sec into 10-12 lemon squeezers x 4; rest 1 min

Did these. :20 sec hold 

+

7 to 1 
push ups 
box jumps 
bike for cals 

WOD time: 5:57.9

+

Thread the needle 

Puppy dog 

11/28

A. Dumbbell front rack step ups, 14 alt x 3, rest 1:30
25#. 

+

5 round at a moderate pace:
8 burpees
10 air squats 

12 sit ups

14 cal bike 

16 cal row 

Round 1: 4:56.3

Round 2: 4:55.3

Round 3: 4:57.1

Round 4: 4:46.2

Round 5: 4:36.9

Total time: 24:11.8

+

Couch stretch

Seated legs forward fold 

11/25

A. Power clean, 2@65#, 2@70#, 1@75#, 1@80#, ret as needed.

Did these.

B. Forearm plank, :30 sec x 4; rest 1 min

:30 for all (non weighted)

+

14 min amrap
Assault bike 26 cal
40 jump rope singles
10 Russian KBS 35# 

3 full rounds + 18.6 cal assault 

+ 

Half pigeon 

Puppy dog stretch 

11/24

10 x 200m with a 2 min rest

Round1: 42.0
Round 2: 41.5
Round 3: 41.3
Round 4: 42.1
Round 5: 43.5
Round 6: 44.2
Round 7: 42.6
Round 8: 43.2
Round 9: 43.9
Round 10: 43.9 

11/23

 Didn't workout but walked nearly 6 miles. 

11/22

A. Strict chin up, 2 reps x 4 sets, rest :30sec/ 2 min

Green band. Green band. 

Blue band. Blue band. 

Blue band. No band.

No band. No band. 

B. Gorilla row, 10 alt x 3, rest 2 min

25# KB.

C. Push ups, 3-4 unbroken EMOM for 5 min.

4 for all.

D. Lemon squeezers, 12-14 x 3; rest 1 min 

14 for all. 

+ 

15 min cardio easy. 

Did 15 min on assault bike. HR average was 95. Not sure if this is where it should have been? 

11/19

 A. Back squat, 3, 3, 3, 3, rest 2 min 

105#, 125# for the rest. 

B. Side plank, :30-:45 sec x 3; rest as needed 

:30 seconds 

+

10 dumbbell thrusters 15# per hand

10 vups 

20 cal row (hard but not maximal)

rest 1:30

x 3

Round 1: 2:39.5

Round 2: 2:41.8

Round 3: 2:33.8

+

Couch stretch

Puppy dog stretch

11/17

A. Dumbbell bench press, 8-10x3; rest 2 min

20# dumbbells, 10 each time. 

B. Weighted russian twist, 12-16x4; rest 1 min 

12#. 16 each round

+

3 rounds for quality:

5 assisted pull ups 

10 alternating shoulder taps 

15 cal bike 

Don't think I have the time. 

+

Three way banded hamstring stretch

90/90 pec stretch

Calf/achilles stretch

11/15

Ran 3.10 miles at a moderate pace 

26:17 

Mile 1: 8:24

Mile 2: 8:29.2

Mile 3: 8:35.0

11/12

 A. Above the knee power clean x 1/below the knee power clean x 1/front squat x 1; rest 1:30-2:00 x 4 complexes 

55#, 60#, 65#, 75# 
Limited by front squat. 

B. Bicycle sit ups, 14-20 alt x 3, rest 1 min

20 each round.

+

For time:

Bike 2k

20 deadlifts at 110#

40 alt mountain climbers 

20 alt goblet lunges 25# 

40 alt mountain climbers

(accidentally did 20 alt walking goblet lunges @ 25#)

Total time: 6:37.5 

Bike: 3:37.8

Deadlifts: 1:18.3

Mountain climbers: 0:24.0

Walking goblet lunges: 0:48.3

Mountain climbers: 28.6 

+

Half pigeon

Three way banded hamstring stretch 

11/11

A. Lat pull down, 8-10 x 4; rest 1:30

70# (10), 85# (8), 85# (8), 70# (10). 

B. Hollow body hold :15-:20 sec into 9-12 lemon squeezers x 4, rest 1 min

:20 and 12 for all. 

+

2-4 unbroken push ups
8 box jumps
2 min row @ 85-90% 

Round 1: 471 meters 

Round 2: 477 meters 

Round 3: 477 meters 

Round 4: 474 meters 

+

Thread the needle

Puppy dog stretch

11/9

A. Dumbbell front rack step ups, 14 alt x 3; rest 1:30

25# dumbbell for all. 

+

@70% of perceived effort 

20 minute AMRAP:

10 alternating curtsey lunges (no weight)

20 sit ups

30 cal bike

40 jump rope

3 full rounds + 10 alternating curtsey lunges + 20 sit ups + 19 cal assault 

Round 1: 5:44.2
Round 2: 4:21.8
Round 3: 5:28.4

+

Couch stretch

Seated leg extended forward fold

11/8

 Read wrong day and thought tit was run 3 miles instead of 30-45 min. So, ran a little over 3 miles easy (28:21). I had also taken dog for a 35 minute walk (and a 20 minute walk) so I guess that ticks the boxes. 

11/7

A. GHD weighted hip extensions, 8-10 x 3; rest 1:30

10#. 

B. Banded lateral walks, 10 right/10 left x 3; rest 1 min between steps. 

Did this. 

+

14 min AMRAP:

Run 400m

6 power clean 65# 

12 alternating ski jumps (did these wrong. texted about it)

18 sit ups 

3 rounds + 400m + 6 power clean + 12 alternating ski jumps, + 3 sit ups 

Round 1: 3:40.9
Round 2: 3:41.3
Round 3: 3:42.4
Round 4: 2:57.3 (6 power clean + 12 alternating ski jumps, + 3 sit ups)
Total: 14:01.9

+

Supine twist 

Half pigeon 

11/5

 8 x 400m with 2 min rest 

Round 1: 1:41.5
Round 2: 1:41.5
Round 3: 1:41.5 
Round 4: 1:40.7
Round 5: 1:43.8
Round 6: 1:43.6
Round 7: 1:46.4
Round 8: 1:46.7 

I guess maybe too hard at first? Much faster for first 4. 

11/4

A. Strict chin up, 1.1 x 4; rest :30 sec/rest 2 minutes 
Did this. May have been too light. 

B. Gorilla row, 10 alt x 3; rest 2 min 

26# for all. 

+

4 perfect push ups 

8-12 Russian V tuck twist 

200m row print 

Rest 1:30

x 4 

Round 1: 1:30.0
Round 2: 1:26.1
Round 3: 1:32.5
Round 4: 1:40.0 

+

Three way banded hamstring stretch

Supine twist

Lat stretch 

11/3

Run 1 mile, rest 5 min, Run 1 mile.

Doesn't need to be repeatable. 

Mile 1: 7:40.7

Rest 5 minutes

Mile 2: 7:43.6 

+

15 minutes walking. 

11/1

A. Back squat, 5x5, rest 2 min

85#, 105#, 115#, 120#, 120#

B. Side plank, :30-:45 sec x 3 

:30 each round 

+

3RFT:

10 Dumbbell thrusters 15# per hand 

10 V ups 

Run 400m 

WOD: Total time: 9:09.0 

Round 1: 3:04.9 

Round 2: 3:05.8

Round 3: 2:58.3

+

Couch stretch

Puppy dog stretch 

10/31

A. Dumbbell bench press, 8-10x3; rest 2 min 

20# (10). 

B. Weighted russian twist, 12-16x3; rest 1 min 

14# (12).

+

8,7,6,5,4,3,2,1

Ring rows

Box jumps 

Bike for cals 

WOD total time: 10:14.4

**Did round of 3 twice. So an extra round of 3 in the total 8,7,6,5,4,3,3,2,1

+

Three way banded hamstring stretch

90/90 pec stretch

Calf/achilles stretch

10/29

 Easy run for 30 minutes. 

10/28

 A. Dumbbell front rack step ups, 14 alt x 3; rest 1:30 

20# (12 inch box). 

+

For time:
Row 1k

40 sit ups 

40 wall ball

Row 1k 

WOD time: 12:48.3 

Didn't keep track of splits. 

+

Couch stretch

Seated legs extended forward fold 

10/26

A. Lat pull down, 8-10 x 4, rest 1:30 

70# (10) for all. 

B. Hollow body hold :15 sec into 8-12 lemon squeezers x 4, rest 1 min 

:15, 12 for all 

+

15 min EMOM:

0-1: Jump rope :30

1-12: Burpees :30 sec

2-3: Bike :60 sec 

Did all of this. 

+

Thread the needle 

Puppy dog stretch

10/25

 1.5 hour hike. 

10/23

A. Power clean, 1.1x3, rest :15 sec/rest 2 mi

75#, 80#, 85#, 85#. 

B. Forearm plank, :30 sec x 3; rest 1 min 

:30 for all. 

+

12 min AMRAP: 

Bike 24 cals 

12 KBS 35# 

12 curtsy lunges (alternating, no weight)

3 full rounds + 5.5 cals on the bike 

Round 1: 3:53.3

Round 2: 3:55.8

Round 3:46.5

+

Half pigeon

Puppy dog stretch 

10/20

A. Strict chin up or pistol grip pull up, 1.1x3; rest :30 sec/rest 2 min

Used the weight pull up machine thing. 

Couldn't quite get weight right. Ranges between 20#-40#. 

B. Gorilla row, 10 alt x 3; rest 2 min 

25#s KBs. 

+

3RFT:

10 alternating hang dumbbell snatch 15-20#

10 v ups 

Run 400m

WOD time: 9:45.7

Round 1: 3:21.7

Round 2: 3:17.0

Round 3: 3:06.7

+

Three way banded hamstring stretch

Supine twist

lat stretch

10/19

A. Back squat, 5x5, rest 2 min

95#, 115#, 125#, 130#, 130# 

B. Side plank, :30-:45 sec x 3, rest as needed

:45 for all 

+

15-12-9

Front squat 55#

Over the bar burpees

Bike for cals 

WOD: 8:16

Round 1 (15): 3:14.7

Round 2 (12): 2:59.5

Round 3 (9): 2:02.1

+

Couch stretch

Puppy dog stretch

10/17

A. GHD weighted hip extension, 8-10x3; rest 1:30

10# (10) for all. 

B. Banded lateral walks, 10 right/10 left x 3; rest 1 min between sets 

Did this. 

+

3RFT: 

9 hang power clean 65#

360m row 

60 jump rope singles 

Round 1: 3:05.6

Round 2: 3:09.2

Round 3: 2:57.5

+

Supine twist

Half pigeon 

10/16

A. Dumbbell bench press, 8-10 x 3; rest 2 min 

20# (10) for all.

B. Weighted russian twist, 12-16 x 4; rest 1 min 

10# (16) for all. 

+

10 burpees 

10 box jumps 

1200 m bike 

rest 1 min 

x 4

Round 1: 3:40.3

Round 2: 3:35.5

Round 3: 3:28.3

Round 4: 3:30.9 

+

Three way banded hamstring stretch

90/90 pec stretch 

10/13

A. Dumbbell front rack step ups, 12 alt x 3; rest 1:30

20#, 25#, 35#. 

+

14 min AMRAP:

Row 400m

18 air squats

24 sit ups 

4 rounds + 7 meters 

Round 1: 3:38.8
Round 2: 3:41.9

Round 3: 3:28.1

Round 4: 3:12.2

+ 

Couch stretch

Seated legs extended forward fold 

10/12

A. Lat pull down, 8-10 x 3; rest 1:30

70# (10), 70# (10), 70# (8).

B. Hollow body hold :15 sec into 8-10 lemon squeezers x 4 rest 1 min.

Did this.

+

12 min AMRAP:

Bike 16 cals

8 ring rows 

40 jump rope singles

4 full rounds + 12 cal 

Round 1: 2:45.3
Round 2: 3:02.1
Round 3: 2:31.8
Round 4: 2:42.5

+

Thread the needle 

Puppy dog stretch 

10/10

10 min AMRAP:

Row 20 cals 

10 box jumps 

5/5 single sided dumbbell clean 20-25# 

3 rounds + 13 cal row 

5 min rest 

10 min AMRAP:

Assault bike 20 cals

10 lemon squeezers

5 power clean 65# 

3 full rounds. 

rest 5 min

Run 1 mile at a moderate pace 

8:04 (used watch GPS)

+

Three way banded hamstring stretch

Puppy dog stretch

Quad stretch

Supine twist 

10/9

A. Above the knee power clean x 1/below the knee power clean x 1; rest 1:30 x 5 complexes up to 75#

55#, 65#, 70#, 70#, 75#. 

B. Dumbbell side bends, 10-12x3; rest 1 min 

20# (12). 

+

4RFT:

10 Russian KBS 45-50#

12 burpees lateral over a plate 

10 Russian V tuck twist

WOD time: 8:55.7

Round 1: 2:07.7

Round 2: 2:13.5

Round 3: 2:10.3

Round 4: 2:23.7

+

Pancake stretch

Calf/achilles stretch

Couch stretch 

10/7

A. Standing single sided push press, 6-8 x 4, rest 2 min. 

15# (8) for all. 

B. Seated triangle attachment row, 8 reps x 4; rest 1:30. 

70# for all. 

+

30-20-10

Air squats

Bent knee alternating anchored sit ups 

Row for cals 

Total time: 9:39.7

Round 1: 4:49.0
Round 2: 3:13.3
Round 3: 1:37.0

+

Seated leg extended forward fold stretch

Seated butterfly stretch

Thread the needle 

10/5

A. Front squat, 3, 3, 3, 3, rest 2 min 

65#, 75#, 80#, 80#. 

+

14 min AMRAP:
Run 400m
10 wall ball 
18 sit ups 

4 full rounds + 35 sec run 

Round 1: 2:22.3

Round 2: 3:15.6 

Round 3: 3:24.8

Round 4: 3:24.1

+

Couch stretch

Half pigeon 

10/4

Easy run

2.24 miles 

10/3

A. Alternating shoulder taps in the hollow position, 10-12 alt x 4; rest 1 min 

12 for all.

B. Lat pull down, 6-8 x 4; rest 1:30

70# (8), 85# (6), 85# (6), 85# (6).

+

6 Perfect push ups 
8 Vups
2 min bike for calories 
rest 1:30
x4 

Round 1: 20 cal

Round 2: 20 cal

Round 3: 21 cal

Round 4: 22 cal

+

90/90 pec stretch

lat stretch

cal achilles stretch 

9/30

A1. Goblet curtsy lunges, 12 alternating x 4; rest :30 sec

12# KB. 

A2. Weighted russian twist, 14-16 x 4; rest 1 min

16 each time. 14# ball.

+

4RFT

4 banded pull ups

8 deadlift 105#

60 jump rope singles 

Used purple band and broke up as follows:

4 

3 + 1 

3 + 1

2 + 1 + 1

Round 1: 1:24.1

Round 2: 1:28.7

Round 3: 1:37.9

Round 4: 1:26.8

WOD Total: 5:58.3

9/29

A. push up, accumulate 30 not for time in sets of 2-4. Send video. 

4, 4, 4, 3,

3, 3, 3, 3, 3 

B. Side plank, :30-:45 sec x 3; rest :30 sec/rest 1:30

:30, :30, :30 

+

8 dumbbell push press 15# per hand 

8 GHD sit ups

2 min bike 

rest 2 min 

x 4

Round 1: 23 cal

Round 2: 23 cal

Round 3: 21 cal (felt like I hit a wall) had started about 10 sec in and realized it wasn't recording so had to restart

Round 4: 22 cal 

\

9/28

3.80 mile easy run

35:50

9/26

 A. Power clean, 8 singles; rest as needed (send a few videos)

65#, 65#, 75#, 80#, 80#, 80#, 80#, 80#. 

B. Dumbbell side bends, 10-12 x 3, rest 1 min. 

25# (12) for all. 

+

For time: 

400m run

20 goblet squat 25#

40 cal row 

20 goblet squat 25#

400m run 

WOD: 9:13

+

Pancake stretch

Calf/achilles stretch

Couch stretch

9/25

A. Alternating shoulder taps in the hollow position, 10-12 alt x 4, rest 1 min
Did this. 

B. Lat pull downs, 6-8 x 4, rest 1:30 min 

85# (6) for first 3. 70.5# (8) for last. 

+

2-4-6-8-10

Burpee box jump overs (16 inch box)

Bike for cals on AD

Russian V tuck twist 

Total time: 9:07.0

+ 

90/90 pec stretch 

Lat stretch

Calf achilles stretch 

9/23

@70%:

28 min amrap

    Run 800m

    60 jump rope singles

    12 lemon squeezers 

    10 lateral band walks each direction 

    12 Heiden's 

    10 KBS 35# 

4 full founds plus like 250-300m

Round 1: 6:44.2
Round 2: 6:39.4

Round 3: 6:45.1
Round 4: 6:26.4 

9/22

A. Front squat, 3, 3, 3, 3, rest 2 min 

95# (3), 105# (3) and then realized these were supposed to be front squats... 

45# (3), 65# (3), 65# (3), 65# (3). 

Felt like I wasn't getting my elbows high enough so did not go up in weight. 

+

12 min AMRAP:

12 walking dumbbell lunges 20-25# per hand 

14 cal bike

12 v ups 

Run 400m 

Round 1: 5:10.6
Round 2: 5:06.3

Didn't write down where I got to. Sorry. I think it was through the bike? 

+

Three way banded hamstring stretch

Puppy dog stretch 

Quad stretch

Supine twist 

9/21

A. Standing single sided push press, 6-8 x 4, rest 2 min
20# (8).

B. Seated triangle attachment row, 8 reps x 4, rest 1:30 
70# (8) for all. 

+

3RFT:
Row 500m
10 box jumps 
20 alternating sit ups 

Total Time: 12:19.8

Round 1: 4:07.7
Round 2: 4:13.1
Round 3: 3:58.6

+ 

Seated leg extended forward fold

Seated butterfly stretch

Thread the needle 

9/20

 Two 45 minute walks. 

9/19

50 cal bike for time AD

    4:56.5 

Rest 5 minutes. 

Then: 

15 min AMRAP (don't exceed 6 rounds) 

5 ring rows (controlled/not rushed)

7 ring rows (controlled/not rushed)

7 russian KBS 45#

9 box jumps (16" box)

12 sit ups (bent knee)

Round 1: 1:37.6
Round 2: 1:39.6
Round 3: 1:36.9
Round 4: 1:42.0
Round 5: 1:45.3
Round 6: 1:39.8 

Did 6 rounds in around 10 minute and then rested until hit 15 minutes. Not sure if I was supposed to then just rest 5 total? 

Rest 5 minutes. 

Row 50 cal for time

     3:48.0

Row felt funky like I wasn't going as fast as I should. 

9/17

Ran 3.25 miles

30:35.6 minutes (9:25 miles)

9/18

A. Power clean, 1.1.x4; rest :15 sec/rest 1:30
Didn't do these because there was no where open at gym to do them

B. Dumbbell side bends, 10-12x3; rest 1 min
20# (12 each round)

+

For time: 
24 wall balls 

20 lemon squeezers 

Run 800m

20 lemon squeezers 

24 alternating lunges (no weight) 

WOD Time: 7:03.5

Used a 10# wall ball. 

+ 

Pancake stretch

Calf/achilles stretch

Couch stretch 

9/16

A. Alternating shoulder taps in the hollow position, 10-12 alt x 4; rest 1 min. 

12 each round. 

B. Lat pull downs, 6-8 x 4; rest 1:30

60# (8), 70# (7), 70# (6). 

+

3RFT:

14 burpees over the plate 

20 butterfly sit ups 

Run 400m

Total time: 13:01.1 

Round 1: 4:18.6
Round 2: 4:24.5
Round 3: 4:16.8 

Went forward over the plate, didn't know it was supposed to be lateral. 

+ 

90/90 pec stretch 

Lat stretch

Calf achilles stretch 

9/15

A1. Goblet curtsy lunges, 12 alternating x 4; rest :30 sec

15# KB for all. 

A2. Weighted Russian twist, 14-16x4; rest 1 min 

10# WB for all (16).

+

Row 250m (hard effort)

8 Power clean at 65# 

rest 1:30 

x4

Round 1: 1:52.3
Round 2: 1:38.2
Round 3: 1:46.1
Round 4: 1:49.7 

+ 

Standing quad and hamstring stretch 

9/13

For time: 

80 jump rope singles

Run 800m

Row 2k

Bike 3200m assault 

80 jump rope singles 

0:27.9 (80 jump rope singles)
3:47.9 (run 800m) 
0:25.6
9:40.3 (row 2k)
0:17.2
5:53.3 (bike 3200m)
0:7.2
0:19.7 (80 jump rope singles)
Total time: 20:59.5

+

Calf/achilles stretch

Couch stretch 

Three way banded hamstring stretch 

9/11

A. Standing single sided push press, 6-8 x4; rest :10 sec/rest 2 min

15# (8) for all.

B. Seated triangle attachment row, 8 reps x 4; rest 1:30 

50# (8), 60# (8), 60# (8), 60# (8).

+

10 min amrap:

Bike 16 cals

10 box jumps

12 lemon squeezers 

3 full rounds + 12 cal assault 

Round 1: 3:13.5
Round 2: 3:05.5
Round 3: 2:45.7
Round 4: 0:57.4

+

Seated legs extended forward fold stretch

Seated butterfly stretch

Thread the needle stretch 

9/9

A. Front squat, 4, 4, 2, 2; rest 2 min 

65#, 75#, 85#, 85#. 

+

2RFT

Run 800m

20 alternating lunges (no weight)

30 sit ups

Round 1: 5:53.5
Round 2: 5:48.5
Total time: 11:42.3

+

Couch stretch

Half pigeon 

9/6

A. GHD hip extensions (weighted/light), 8019x3; rest 1:30 

10 each time. No weight.

B. V up x 8 into lemon squeezer x 6; rest 1 min x 4

Did this. 

+

4RFT 

10 dumbbell front squats 15-20#

50 jump rope singles

500m row 

Round 1: 3:29.3
Round 2: 3:38.9
Round 3: 3:34.3
Round 4: 3:18.1 
Total time: 14:01

+ 

Supine twist

Three way banded hamstring stretch

9/5

 Ran 3.36 miles. 

9/4

A. Push ups, accumulate 30 not for time in sets of 2-3 reps.

Did  this in sets of 3. 

B. Side planks, :30-:45 sec x 3; rest :30 sec/rest 1:30

:45, :30,  :45

+

10-8-6-4-2
Ring Rows 
Power clean 65# 
Bike for calories 

Right when I tested out a power clean, I had a sharp pain on inside of left knee. Not sure what is wrong. Switched and  did 35# RKBS.

Total time: 6:45.6

+

Three way banded hamstring stretch 
Couch stretch
 Pancake stretch 

9/2-9/3

Crazy thunderstorms and work got best of me. Didn't workout. 

9/1

A. Power clean, 2, 2, 1, 1; rest 2 min

Was short on time and didn't get to this because I knew the room would be in use. 

B. Dumbbell side bends, 10-12x3; rest 1 min 

20# (12 each side).

+

12 min AMRAP:
12 wall ball
10 lemon squeezers
12 burpees 
10 cal bike 

 4 full rounds. Just made it to ticking over 48 on a bike. Just realized I did 12 cals on the bike each round.

Round 1: 3:08.6
Round 2: 2:59.1
Round 3: 3:07.2
Round 4: 2:53.0

+

Pancake stretch

Calf/achilles stretch

Couch stretch 

8/30

A. Alternating shoulder taps in the hollow position, 10-12 alt x 3; rest 1 min. 

12 each time. 

B. Lat pull downs, 8-10x3; rest 1:30

70# (10), 85# (8, had to break. after 7), 70# (10). 

+

15-12-9

Deadlift 105#
Box jump overs 

Total time: 3:40.4

Round of 15: 1:33.7

Round of 12: 1:12.3

Round of 9: 0:53.8

16" box and did all deadlifts unbroken. 

+ 

90/90 pec stretch

Lat stretch 

8/29

A. Goblet curtsy lunges, 12 alternating x 4; rest 1:30 

15# KB.

B. Weighted Russian Twist, 14-18x3; rest 1 min 

12#. 

+

12 Russian KBS 45#
18 Cal bike 
Run 400m 
rest 2 min 
x3 

Round 1: 4:31.7

Round 2: 4:17.0

Round 3: 4:15.8 

+

Standing quad and hamstring stretch. 

8/28

A. Standing single sided push press, 6-8x4; rest :10 sec/rest 2 min 

15# (8), 20# (6), 20# (6), 20# (6). 

B. Seated triangle attachment row, 8-10x3; rest 1:30 

70# (8), 70# (8), 70# (8). 

+

3 RFT: 

Row 400m
60 single unders
20 alternating anchored sit ups 

Total time: 9:36.0

Round 1: 3:15.4
Round 2: 3:20.3
Round 3: 2:59.9

+

Seated legs extended forward fold stretch

Seated. butterfly stretch

Thread the needle stretch 

8/26

 2RFT:

Bike 50 cal (had to use XEBEX or whatever bike)
100 single unders
Row 1 k 
25 burpees over the bar 

Round 1 bike 50 cal:  6:06.5
Round 1 100 single unders: 0:39.0
Round 1 row 1k (with transition): 5:07.4
Round 1 25 burpees over the bar: 2:26.9
Round 2 bike 50 cal:6:07.9
Round 2 100 single unders: 0:38.3
Round 2 row 1k (with transition): 5:04.1
Round 2 25 burpees over the bar:2:07.8 

Total time: 28:18.3

8/24

A. GHD hip extensions (unweighted), 10-12 x 3; rest 1:30 

12 each round.

B. V up x 6 into lemon squeezer x 6; rest 1 min x 4

Did this. 

+

15 min. AMRAP: 

Bike 30 cals

5 power clean 55# 

5 front squats 55#

3 full rounds + 16.9 cal 

Round 1: 4:39.0

Round 2: 4:29.6

Round 3: 4:10.6 

+ 

Supine twist

Three. way banded hamstring stretch 

8/23

 60 minutes walking. 

8/21

 A. Push ups, accumulate 30 not for time in sets of 2-3. 

Did this in sets of 3. 

+

18 min AMRAP: 

Run 800m 

:20 sec hollow body hold

10 alternating hang dumbbell snatch 15#  (make sure to keep chest up) 

10 box jumps 

3 full rounds + 1 minute of running 

Round 1: 5:43.2

Round 2: 5:38.3

Round 3: 5:35.2

+ 

Three way banded hamstring stretch 

8/20

A. Power clean, 2, 2, 2, 2; rest 2 min 

70#, 75#, 80#, 85#. 

Warmed up with bar and then 65#. 

B. Dumbbell side bends, 10-12 x 3; rest 1 min. 

15# (12) for all. 

+

12 min AMRAP:

12 walking lunges 15-20# per hand

12 alternating single leg V ups 

12 Lateral plate hops

12 Cal bike 

20# for lunges 

Thicker of the 15# plate for lateral plate hops (counted over as one and back as another?) 

Used Assault Bike. 

4 full rounds + 12 walking lunges + 12 single leg V ups + 12 Lateral plate hops + 4 cal bike 

Round 1: 2:42.0

Round 2: 2:36.8

Round 3: 2:41.1

Round 4: 2:38.8

+ 

Pancake stertch

Calf/achilles stretch

Couch stretch 

8/18

A. Alternating shoulder taps in the hollow position, 8-12 alt x 3; rest 1 min 

12 for each. 

B. Lat pull downs, 8-10; rest 1:30

70# (10), 70# (10), 70# (8). 

+

20-18-16

Air squats 

Alternating anchored sit ups 

Row for calories. 

Total time: 8:33.7 

Round 1: 3:22.0

Round 2: 2:47.4

Round 3: 2:23.9

+ 

90/90 pec stretch.

Lat stretch. 

8/17

A. Goblet curtsy lunges, 12 alternating x 4; rest 1:30

20# for all. 

B. Weighted Russian twist, 14-18x3; rest 1 min 

14# (18). 

+

10 Sumo deadlift 85-95#

14 Cal bike

Run 400m

rest 2 min 

x 3

Round 1: 4:10.1

Round 2: 4:09.6

Round 3: 3:59.0 

+

Standing quad and hamstring stretch. 

8/15

30 min AMRAP:

     Row 30 cals 

     Bike 30 cals (AD)

     Run 400m 

3 full rounds + 30 cal row + 7.7 cal AD 

Round 1: 8:37.8

Round 2: 8:53.9

Round 3: 8:49.8

+ 

Calf/achilles stretch

Couch stretch

Half pigeon 

8/14

A. Standing single sided push press, 6-8x4; rest :10 sec/rest 2 min 

15# (8), 20# (8), 20# (8), 20# (6). 

B. Seated triangle attachment row, 8-10 x 3; rest 1:30 

70# (8) for all. 

+

4RFT:

12 wall ball (10# ball)

20 sit ups 

60 jump rope singles 

Total Time: 6:01.3

Round 1: 1:31.7

Round 2: 1:28.9

Round 3: 1:36.5

Round 4: 1:23.7

+

Seated legs extended forward fold stretch

Seated butterfly stretch

Thread the needle 

8/13

A. GHD hip extensions (unweighted), 8-10 x 3; rest 1:30

10 each round. 

B. V ups x 4 into lemon squeezer x 6; rest 1 min x 4 

Did this. 

+

12 min AMRAP:

Row 400m

10 KBS 35# 

8 burpee box jumps 

3 full rounds + 320m row 

Round 1: 3:32.9

Round 2: 3:33.2

Round 3: 3:34.0

+ 

Supine twist

Three way banded hamstring stretch 

8/11

A. Weighted back rack reverse lunges, 10 alternating x 4; rest 1:30 

65# for all. 

B. V ups, 12 reps x 4 sets; rest 1 min 

12 for all. 

+

15 min AMRAP:

75 jump rope singles

10 goblet squats 25# 

25 cal row

10 burpees

3 full rounds + 75 jump rope singles + 10 goblet squats + 18 cal row

Round 1: 4:08.8

Round 2: 4:14.1

Round 3: 4:11.1

+

Half pigeon, couch, seated forward fold 

8/9

 A. Bench press, 3, 3, 3, 3; rest 2 min 

55# for all. 

B. GHD sit ups, 10-12 x 3; rest 1 min

12 each round. 

+ 

4RFT: 

10 alternating dumbbell snatched 15#-20# (used 15#)

8 ring rows

400m run 

Total time: 11:50.0

Round 1: 2:57.6

Round 2: 2:53.3

Round 3: 3:01.8

Round 4: 2:56.9 

+

Half pigeon

Spiderman stretch

Couch stretch 

8/8

 Ran about 3 miles easy. 

Was pretty hot. 

Average heart rate was 162. 

8/7

A. Hang power clean, 6 moderate singles with good form; rest as needed.

65# for all. 

B. Side plank; :30-:45 sec x 3; rest as needed.

:30 for all. 

+

12 min AMRAP: 

Bike 12 cal on assault bike

8 push ups

12 walking dumbbell lunges 20# per dumbbell

8 vups 

3 full rounds + 12 cal bike + 8 push ups. 

Round 1: 3:34.4 

Round 2: 3:19.2

Round 3: 3:12.4

+

Thread the needle 

Puppy dog stretch 

8/4

A. Seated triangle pulley row, 8-10x4; rest 1:30

40# (10), 50# (10), 60# (10), 60# (8). 

B. Standing barbell or EZ bar bicep curls, 8-10x3; rest 1 min

40# for all. 8 for all. 

+

12 Russian KBS

12 Box jumps

2 min max meter row

rest 2 min

x3

Round 1: 476m, 33 s/m

Round 2: 489m, 33 s/m

Round 3: 490m, 33 s/m 

+

Lat and tricep stretch

Did this. 

8/3

A. Back squat, 4x4; rest 2 min (try and increase by 5# total/send video)

95#, 115#, 120#, 120#.

+

For time:

Bike 50 cals
150 jump rope singles
50 sit ups
150 jump rope singles
50 air squats

Total time: 10:44.8

Bike 50 cals: 5:48.5
150 jump rope singles: 0:42.3
50 sit ups: 2:03.2
150 jump rope singles: 0:53.2
50 air squats: 1:17.2

7/31

A. Deadlift, 3x3; rest 2 min

135#, 155#, 155#.

+

18 min amrap:
Row 400m
8 Power clean 65#
6 burpees over the bar
12 sit ups
Run 400m

2 rounds + Row 400, 8 power cleans, 6 burpees, run probably 300m-ish

Round 1: 6:14.3
Round 2: 6:15.8
Round 3: 5:31.2

7/30

A. Lat pull down, 6-8; rest 1:30
60# (8), 60# (8), 70# *6), 70# (6)

B. Leg curl, 6-8 x 4; rest 1:30

55# (8) for all.

+

14-12-8
Dumbbell thrusters 15# per hand
Bike for cals
Lemon Squeezers

6:43.4

Round 1: 2:49.4
Round 2: 2:21.3
Round 3: 1:32.0

+

Pancake stretch
Supine twist
Half pigeon

7/28

A. Hang power clean: 2, 2, 1, 1, rest 2 min

65#, 70#, 75#, 80#.

B. Side plank, :30-:45 sec x3; rest as needed

:45 for each.

+

For time:
15 dumbbell front squats 15-20# per hand
15 burpees
30 sit ups
30 cal bike
Run 1 mile

Total time: 14:26

Squats: 1:45.8
Burpees: 1:25.7
Sit ups: 3:29.0
Run: 7:45.2 (may have been slightly short?)

+

Thread the needle
Puppy dog stretch

7/27

A. Weighted back rack reverse lunges, 10 alternating x 4; rest 1:30

65#.

B. V ups, 12 reps x 4 sets; rest 1 min.

Did this

+

10 min amrap:
10 burpee box jump overs
14 air squats
8 cal bike


3 full rounds + 10 bupree box jumps + 14 air squats + 3.9 cal. Had to use the xebe bike because the assault bike needed batteries.

Round 1: 2:27.4
Round 2: 2:45.2
Round 3: 2:43.6
Round 4: 2:04.8

+

Half pigeon, couch, seated forward fold.

7/26

Row 250m
rest 2 min
x 8

I forgot to rest 5 minutes between sets 4/5.
My watch also didn't record. They were all under 1:03.
I'm annoyed. I wanted these times recorded. Would like to do again. :-)

24:16

7/23

A. Banded pull ups, 4-5 unbroken x 4 sets; rest 2 min.

5, 5, 5.

B. Weighted Russian twist, 16-18 alt x 3; rest 1 min

20#

18 for all.

+

2RFT:
10 dumbbell push press 15# per hand
600m row
80 jump rope singles
10 Russian KBS 45#

I can't find it on my watch, but remember doing it.

+

Puppy dog stretch
Thread the needle
Calf/achilles stretch

7/21

A. Back squat, 4x4; rest 2 min

95#, 115#, 115#, 115#.

+

18 min amrap:
Run 400m
12 alternating bent knee sit ups
12 curtsy lunges (no weight)
6 power clean 65#

Round 1: 3:41.8
Round 2: 3:52.6
Round 3: 3:47.5
Round 4: 3:44.5
Round 5: 2:56.2

Didn't write down where I got to on 5th round? I think through the sit ups?

+

Couch stretch
Three way banded hamstring stretch

7/19

A. Bench press, 3, 3, 3, 3; rest 2 min

55# (3), 60# (3), 65# (3), 65# (3)

B. GHD sit ups, 8-10x3; rest 1 min

10 each round.

+

5 rounds:
5 push ups
10 alternating lunges (no weight)
20 cal row

WOD: 13:08

Round 1: 2:36.6
Round 2: 2:46.8
Round 3: 2:38.1
Round 4: 2:38.8
Round 5: 2:27.2

Push ups were broken up into 2s and 1s. Worked on good form.
Biked 5 minutes before WOD snd 5 minutes after WOD.

+

Half pigeon
Spiderman stretch
Couch stretch

7/18

Run 4.15 miles

Mile 1: 9:12.2
Mile 2: 9:08.4
Mile 3: 9:08.5
Mile 4: 9:18.6

7/16

Ran on the track. It was hot (between 95 degrees and 100 degrees during the workout), but I brought water and that made it more manageable.

I did about 10 minutes of cardio and active stretching to warm up.


10 x 200m (2 minutes rest)

Round 1: 0:42.5
Round 2: 0:39.4
Round 3: 0:41.2
Round 4: 0:40.6
Round 5: 0:41.9
Round 6: 0:42.0
Round 7: 0:44.6
Round 8: 0:42.3
Round 9: 0:44.0
Round 10: 0:43.5

7/15

A. Deadlift 4, 4, 2, 2; rest 2 minutes

155# (4), 155# (4), 165# (2), 165# (2)

B. Lemon squeezers, 10-12 x 4; rest 1 min

12 each time.

+

8 to 1
Bike for cals
Goblet squats 35#
Ring rows

WOD: 9:49.2

Round 1: 1:49.6
Round 2: 1:48.0
Round 3: 1:26.8
Round 4: 1:26.8
Round 5: 1:07.7
Round 6: 1:01.0
Round 7: 0:42.5
Round 8: 0:26.5

Had to use Xebe or whatever bike. They got rid of one assault and the other didn't have a battery.

+

Supine twist
Standing hamstring stretch
Standing quad stretch

7/13

A. Weighted back rack reveres lunges, 12 alternating x 3; rest 1:30

Didn't write weights down. I think it was 45#, 55#, 55#.

B. V ups, 12 reps x 4; rest 1 min

All unbroken.

+

For time:
Run 800m
20 wall ball
80 jump rope singles
Run 400m
20 wall ball
80 jump rope singles
Run 800m

WOD: 12:22.6
10# wall ball.
Runs may have been slightly short.

+

Half pigeon, couch, seated forward fold.

7/12

A. Seated triangle pulley row, 10-12 x 3; rest 1:30

40# (12), 55# (12), 55# (12).

B. Standing barbell or EZ bar bicep curls, 8-10 x 3; rest 1 min

40# (10), 50# (10), 50# (10). EZ bar.

+

4RFT:
12 KBS
18 sit ups
24 cal row


WOD: 11:41.8

Round 1: 2:56.0
Round 2: 2:51.6
Round 3: 3:03.0
Round 4: 2:50.5

+

Lat and tricep stretch

7/11

Ran 6 miles
55:41

Mile 1: 9:29.1
Mile 2: 9:07.3
Mile 3: 9:14.1
Mile 4: 9:13.1
Mile 5: 9:30.9
Mile 6: 9:05.2

7/8

A. Banded pull ups, 3-4 unbroken x 4 sets; rest 2 minutes

4, 3, 3, 4.
Green band.

B. Weighted Russian twist, 14-16 alt x 4; rest 1 min

15# KB. There were no wall balls in room I was allowed in.

+

3 RFT:
10 dumbbell push press (light load/good position)
12 box jumps
18 air squats

15# dumbbells
16" box

Total time: 4:18.2

Round 1: 1:29.2
Round 2: 1:27.7
Round 3: 1:20.9

7/6

Ran 30 minutes. Was supposed to be easy, but there was a wild mile in there.


3.35 miles (8:57/mile)

Mile 1: 9:04.8
Mile 2: 9:15.0
Mile 3: 8:22.9

Felt good throughout. Hip was a bit tight, but was not too bad. It was certainly humid, but I ran at 6:50am -- so it wasn't too terribly hot.

7/5

A. Hang power clean: 2, 2, 1, 1; rest 2 min

65# (2), 75# (2), 75# (1), 75# (1).

B. Side plank, :30-:45 sec x 3, rest as needed

:45, :45, :30

+

12 min AMRAP:
10 KBS
12 skater jumps
12 sit ups
200m run

5 full rounds + 10 KBS, 12 skater jumps, and 4 sit upsRound 1: 2:22.2
Round 2: 2:14.2
Round 3: 2:11.2
Round 4: 2:14.2
Round 5: 2:11.7

+

Thread the needle
Puppy dog stretch

7/4

A. Lat pull down, 6-8x 4; rest 1:30 (controlled movement)

70# (8) for all.

B. Leg curl, 8-10x4; rest 1:30

40# (10) for all. Wondering if this is what hurt my hip before? If I was doing them incorrectly, so went light.

+

Row 1k then:

10-8-6-4-2
Push ups
V ups
Goblet alt lunges 35#

Total time: 12:04.2

+

Pancake stretch
Supine twist
Half pigeon

7/3

A. Back squat, 4x4; rest 2 min (focus on chest up)

95#, 115#, 115#, 115#.

+

For time:
Run 800m
40 sit ups
20 box jumps
40 wall balls
Run 800m

Total time: 13:29.6

+

Couch stretch
Three way banded hamstring stretch

7/1

A. Bench press: 3, 3, 3, 3; rest 2 min
45#, 50#, 50#, 50#.

B. GHD sit ups, 6-8x3; rest 1 min
8 each time. I haven't done these since pre-COVID. They just moved the machine out where people can use it. Wasn't sore from this.

+

10 min AMRAP:
6 ring rows
8 cal bike
12 curtsey lunges

6 rounds.

Round 1: 1:51.4
Round 2: 1:40.7
Round 3: 1:34.3
Round 4: 1:37.5
Round 5: 1:40.9
Round 6: 1:22.5

+

Half pigeon
Spiderman stretch
Couch stretch

6/29

Forearm plank, :30 sec x 4; rest 1 min.

Did this.

+

5 Rounds:
Bike 18 cals
Row 24 cals

Used the Xebe bike instead of Assault Bike I prefer Assault Bike. Liked this workout though.


Total time: 20:38.1

Round 1: 3:55.5
Round 2: 4:07.7
Round 3: 4:14.8
Round 4: 4:10.9
Round 5: 4:08.5

+

Three way banded hamstring stretch
Calf/achilles stretch
Figure four stretch

6/28

A. Deadlift 4x4, rest 2 min.

135#, 155#, 155#, 155#.

B. Lemon squeezers, 10-12 x 4; rest 1 min

Did this.

+

4 Rounds:
10 Goblet squats 25#
50 jump rope singles
10 Cal bike


WOD Total time : 6:47.8

Round 1: 1:49.9

Round 2: 1:38.1

Round 3: 1:41.0

Round 4: 1:38.5

+

Supine twist
Standing hamstring stretch
Standing quad stretch 

6/24

A. Seated triangle pulley row, 10-12x3; rest 1:30.

55# (10) for all.

B. Standing barbell or EZ bar bicep curls, 8-10x3; rest 1 min.

30# (10).

+

For time:
10 dumbbell shoulder to overhead 10-15# per hand (did 12#)
20 box jumps (16" box)
30 Russian KBS #35-#45 (35#)
40 cal bike

Total time: 7:46.6

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Lat and tricep stretch

6/23

A. Weighted back rack reverse lunges, 10 alternating x 3; rest 1:30.

Did all at 65#.

B. V ups, 10 reps x 4 sets; rest 1 min.

Did these.

Couldn't do WOD because couldn't get access to the room. Thumbs down.

6/22

Took Saturday and Sunday off because my groin was hurting. Not sure what I did, seems to be easing up now. So didn't get in the 8 x 400ms. Can make them up or add them to next week?

A. Banded pull ups, 3-4 unbroken x 3 sets, rest 2 min (sent video)

4, 4, 3.
Used green band.

B. Weighted Russian twist, 12-16 alt x 4; rest 1 min

12# wallball for these and 16 for all.

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3 Rounds:
Bike 20 cals
12 burpees
44 jump rope singles

WOD total time: 11:30.9
Round 1: 4:02.2
Round 2: 3:49.9
Round 3: 3:39.9

Used assault bike

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Puppy dog stretch
Thread the needle
Calf/achilles stretch

6/19

Run 1 mile at hard, but repeatable pace, rest 3-5 minutes x 2

Did this on treadmill at gym.

The treadmill said 1 mile, but I'll go off what watch said? Not sure which would be more accurate?

Mile 1: 7:26.7 (0.92 miles on watch)
Mile 2: 7:56.7 (0.95 miles on watch

6/18

A. Hang power clean (send video again), 2, 2, 2, 2,; rest 2 min

65#, 75#, 75#, 75#.

B. Plank, :30 sec x 4; rest 1 min *weighted if possible.

:30 for each with 15# weight.

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3 RFT:
Run 400m
12 Russian KBS 35#
16 Skater jumps

WOD total time: 7:58.2

Round 1: 2:34.7
Round 2: 2:41.9
Round 3: 2:41.1


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Thread the needle
Puppy dog stretch

Did this.

Right hip/groin area tight. Working on loosening it.

6/16

AM: Easy run with a friend 5.17 miles (46:35.6, average pace 9:01/mile)

PM: 

A. Lat pull down, 6-8x4; rest 1:30 (controlled movement)

40# (8), 55# (8), 55# (8), 70# (6). 

 

B. Leg curl, 8-10x3; rest 1:30

55# (8) for all.

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10 min amrap:

6 Push ups

10 Russian V tuck twist

10 Cal bike

4 full rounds + 5 push ups. 

Push ups first 2 rounds: 3, 2, 1 

Last 2 rounds: 2, 2, 2 

Last round: 2, 2, 1 

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Pancake stretch

Supine twist

Half pigeon

Did this. 

6/15

A. Back squat, 5,5,3,3; rest 2 min (focus on chest up/send video)

55# (5), 75# (5), 95# (3), 115# (3).

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4RFT:

10 Walking lunges 15-20# per hand

16 Sit ups

22 Cal row

WOD total time: 12:50.7

Round 1: 3:24.7

Round 2: 3:11.3

Round 3: 3:12.7

Round 4: 3:01.6

Used 20# DBs.

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Couch stretch

Three way banded hamstring stretch

Did this. 

6/14

Run 30-45 minutes at 80% perceived effort and report average per mile.

5 miles 

43:44 total time 

Mile 1: 8:43.8

Mile 2: 8:48.5

Mile 3: 8:44.5

Mile 4: 8:40.5

Mile 5: 8:45.3

6/12

A. Bench press, 4x4; rest 2 min

45#, 50#, 55#, 55#

B. GHD sit ups, 6-8x3, rest 1 min *volume needs to be low.

There is currently no GHD machine with access.

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5 Ring rows
10 box jumps
Run 400m
rest 1:30
x3

Not entirely sure of the 400m loop. So went off watch. First one was a bit long. Will work on finding exact turn around. The one I was using is not good because a semi truck came out very quickly and didn't stop at stop sign before turning road I was about to cross.

Round 1: 1:53
Round 2: 1:47
Round 3: 1:43

Box was 16" box.

6/11

A. Deadlift, 5, 5, 5, 5; rest 2 min (don't go too heavy since you haven't done this in a while)

65#, 115# for rest.

B. Lemon squeezers, 8-10 x 4; rest 1:30

10 for all.

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12 min AMRAP:
12 cal bike
12 wall ball
40 jump rope singles

5 full rounds + 4 cal assault
Wall ball targets are not set up yet and they said we can't go against the wall. So, used a 20# KB and did goblet squats instead.

Round 1: 2:32.2
Round 2: 2:18.2
Round 3: 2:25.7
Round 4: 2:14.6
Round 5: 2:08.1

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Supine twist
Standing hamstring stretch
Standing quad stretch

6/10

Ran 4.69 miles

Total time: 42:57.8

6/8

A. Seated triangle pulley row, 10-12x3; rest 1:30

40# (12) for all.

B. Standing barbell or EZ bar bicep curls, 8-10x3; rest 1 min

30# (10), 40# (8), 40# (8).

Used the EZ bar

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Bike 100 cals on Assault
60 sit ups
40 alternating curtsy lunges
20 No push up burpees

Total time: 17:50.0
Bike took 11:49.9

Just realized I did full burpees when it said no push up burpees.

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Lat and tricep stretch

6/6

A. Side plank, :30-:45 sec x 4 each side; rest as needed.

:30 for all.

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1600m run
30 KBS
40 alt mountain climbers
30 alternating lunges (no weight)
40 alt mountain climbers
30 burpees
1600m run 

WOD: 21:55.1

Mile: 7:57.6

Middle parts: 5:48.6

Mile: 8:08.7 

Used a 25# KB.

+

Three way banded hamstring stretch
Seated butterfly stretch 

6/5

A. Hang power clean (Sent video), 2, 2, 2, 2, rest 2 min.

65#.

B. Plank, :30 sec x 4, rest 1 min *weighted if possible.

10# weight. Round 1: 3:01.4

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4 Ring rows
6 V ups
24 Cal row
Rest 1 min
x4

Round 1: 3:01.4
Round 2: 2:36.8
Round 3: 2:35.5
Round 4: 2:36.8

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Thread the needle
Puppy dog stretch

First one was slow. I did warm up on rower, just think it was probably getting used to pushing it on rower again in a workout.

6/4

Attempted 30 minute time trial again. Was about 95 degrees, maybe should try in evening when sun is down.

Did 18:09.

Mile 1: 7:59.1
Mile 2: 8:51.1
0.16 of a mile: 8:15

6/3

A. Goblet squats, 10 reps x 3, rest 1 min

25#.

B. Weighted Russian twist, 14-18 alt x 3, rest 1 min

14# ball. 18 for all.

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4RFT:
50 Jump rope singles
10 KBS
Run 200m

WOD: 6:59.8

Round 1: 1:34.8

Round 2: 1:46.8

Round 3: 1:53.5

Round 4: 1:44.2

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Supine twist
Half pigeon 

6/2

Ran 4.46 miles at 9:11 average pace

6/1

A. Lat pull down, 8-10 x3, rest 1:30

40# (10) each time.

B. Leg curl, 8-10 x3, rest 1:30

40# (8).

+

3RFT:

Row 500m
25 sit ups

WOD: 11:25.1

Round 1: 3:56.2

Round 2: 3:53.6

Round 3: 3:34.9

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Pancake stretch
Supine twist
Half pigeon