A. Bulgarian split squats, 6-8x4; rest :30 sec/rest 2 min
20# (8) for all.
B. KB windmills -- could not get this movement at all.
Did 12 side bends with a 15# dumbbell x 3.
+
12 min amrap:
400m or 2 min run
12 curtsy alt lunges (holding light weight goblet style)
10 KB deadlifts
10 Russian V tuck twists
3 full founds + just short of a 400m.
Used 10# dumbbell for curtsey lunges and heaviest KB I had (35#) for deadlifts.
+
supine twist
Pancake
Standing hamstring stretch
Standing quad stretch.
Sunday, March 29, 2020
3/27
A. Dumbbell floor press, 10-12x4; rest 1:30 (send video)
15# (12 for each).
B. Alt shoulder taps, 14-16 altx4; rest 1:30 (send video)
16 each.
Threw up in morning, so didn't do WOD.
+
4 RFT:
12 Alt goblet lunges
14 Sit ups
60 Jump rope singles
+
90/90 Pec stretch
Couch stretch
Figure four stretch
Thursday, March 26, 2020
3/24
400s (not sure I trust watch) with 2 min rest
Round 1: 1:39.4
Round 2: 1:47.4
Round 3: 1:44.4
Round 4: 1:51.7
Round 5: 2:01.3
Round 6: 2:00.0
Round 7: 2:00.0
Round 8: 2:03.3
Biked for an hour in the afternoon
Round 1: 1:39.4
Round 2: 1:47.4
Round 3: 1:44.4
Round 4: 1:51.7
Round 5: 2:01.3
Round 6: 2:00.0
Round 7: 2:00.0
Round 8: 2:03.3
Biked for an hour in the afternoon
3/22
A. Single sided dumbbell RDL, 8-10x3; rest :20 sec/rest 1 min
20# (10), 20# (10), 20# (10).
B. Weighted plank, :30 secx4; rest 1 min
Did this.
+
10min amrap:
10 Russian KBS
10 No push up burpees
10 Vups
20 Jumping jacks
Round 1: 1:55.8
Round 2: 2:01.5
Round 3: 1:59.1
Round 4: 1:58.5
Round 5: 2:02.6
+
Forward fold stretch
Half pigeon
Three way banded hamstring
20# (10), 20# (10), 20# (10).
B. Weighted plank, :30 secx4; rest 1 min
Did this.
+
10min amrap:
10 Russian KBS
10 No push up burpees
10 Vups
20 Jumping jacks
Round 1: 1:55.8
Round 2: 2:01.5
Round 3: 1:59.1
Round 4: 1:58.5
Round 5: 2:02.6
+
Forward fold stretch
Half pigeon
Three way banded hamstring
3/21
A. Goblet squat, 10-12x4; rest 1 min
25# KB.
B. Dumbbell side bed, 10-12x3; rest 1 min
25# (10), 20# (12), 20# (12).
+
14 min amrap:
12 wall ball
8 lemon squeezers
64 jump rope singles
Run 400m
Round 1: 3:20.0
Round 2: 3:41.7
Round 3: 3:35.8
Round 4: 3:23.3
+
:30 sec pancake
:30 sec Spiderman
Standing quad
25# KB.
B. Dumbbell side bed, 10-12x3; rest 1 min
25# (10), 20# (12), 20# (12).
+
14 min amrap:
12 wall ball
8 lemon squeezers
64 jump rope singles
Run 400m
Round 1: 3:20.0
Round 2: 3:41.7
Round 3: 3:35.8
Round 4: 3:23.3
+
:30 sec pancake
:30 sec Spiderman
Standing quad
3/19
A1. Single sided dumbbell press, 8-10 each arm x 3; rest :15 sec between arms/rest 1 min
10# (10), 15# (8), 15# (8)
A2. Weighted Russian twist, 14-16 alt x 3; rest 1 min
14# ball (16).
+
5 Round for quality:
6 push ups
8 box jumps
14 alt heidens
Did this.
Box 16".
+
:30 sec puppy dog
Thread the needle
10# (10), 15# (8), 15# (8)
A2. Weighted Russian twist, 14-16 alt x 3; rest 1 min
14# ball (16).
+
5 Round for quality:
6 push ups
8 box jumps
14 alt heidens
Did this.
Box 16".
+
:30 sec puppy dog
Thread the needle
3/17
A. Ring rows, 6-8x4; rest 1:30
Did this.
B. GHD sit ups, 12-14x3; rest 1 min
Did this
+
3RFT:
Row 400m
Run 400m
Bike 20 cal
Total time: 23:01
Round 1: 7:32.9
Round 2: 7:54.4
Round 3: 7:33.6
+
Foam roll lats/thoracic
10 band pull apartsx3; rest as needed
Did this.
B. GHD sit ups, 12-14x3; rest 1 min
Did this
+
3RFT:
Row 400m
Run 400m
Bike 20 cal
Total time: 23:01
Round 1: 7:32.9
Round 2: 7:54.4
Round 3: 7:33.6
+
Foam roll lats/thoracic
10 band pull apartsx3; rest as needed
3/16
A. Dumbbell alternating lunges (arms at sides), 14-16; rest 1:30
30# (14) for all.
B. Russian V tuck twist, 12-14 altx3; rest 1 min
14 for all.
+
10 min AMRAP:
8 dumbbell push press 15#
12 air squat
6 hang power clean 55#
I think 8 full rounds. Watch got all messed up.
+
Half pigeon
Three way banded hamstring
Couch stretch
30# (14) for all.
B. Russian V tuck twist, 12-14 altx3; rest 1 min
14 for all.
+
10 min AMRAP:
8 dumbbell push press 15#
12 air squat
6 hang power clean 55#
I think 8 full rounds. Watch got all messed up.
+
Half pigeon
Three way banded hamstring
Couch stretch
Saturday, March 14, 2020
3/14
Warmup: 800m job, some active stretching, 4 build up sprints
8 x 200m, 2 min rest.
Round 1: 40.2
Round 2: 43.4
Round 3: 42.5
Round 4: 47.2
Round 5: 44.2
Round 6: 45.1
Round 7: 45.4
Round 8: 46.4
Forgot to the 15-20 minute run. Did walk a little bit.
3/13
A1. Push up (perfect positions) 6-8 x 4, rest 1 minute
8, 8, 8, 6.
Broke up into 3s and 2s and 1s. Always started off with at least 3 unbroken for each set.
A2. Lemon squeezers 12x4; rest 1 min
Did this.
+
4RFT:
50 jump rope singles
Row 500m
5 hard ring rows
Round 1: 3:43.3
8, 8, 8, 6.
Broke up into 3s and 2s and 1s. Always started off with at least 3 unbroken for each set.
A2. Lemon squeezers 12x4; rest 1 min
Did this.
+
4RFT:
50 jump rope singles
Row 500m
5 hard ring rows
Round 1: 3:43.3
Round 2: 3:31.5
Round 3: 3:16.9
Round 4: 3:10.9
Total time: 13:33.7
+
Foam roll thoracic/lats.
+
Foam roll thoracic/lats.
Wednesday, March 11, 2020
3/11
A. Deadlift, 5, 4, 3, 2; rest 2 min
155# (5), 175# (4), 180# (2), 180# (2).
B. Weighted Russian twist, 14 alt x 3; rest 1 min
14# ball for all.
+
12 min AMRAP
10 walking dumbbell lunges 20# per hand
8 No push up burpee box jump overs
10 cal bike
4 round + 10 walking dumbbell lunges + 8 no push up burpee box jump overs.
Used a 16inch box.
155# (5), 175# (4), 180# (2), 180# (2).
B. Weighted Russian twist, 14 alt x 3; rest 1 min
14# ball for all.
+
12 min AMRAP
10 walking dumbbell lunges 20# per hand
8 No push up burpee box jump overs
10 cal bike
4 round + 10 walking dumbbell lunges + 8 no push up burpee box jump overs.
Used a 16inch box.
Round 1: 2:52.9
Round 2: 2:44.1
Round 3: 2:37.9
Round 4: 2:30.9
+
Three way banded hamstring stretch
Banded glute bridge, 10x3; rest 1 min
+
Three way banded hamstring stretch
Banded glute bridge, 10x3; rest 1 min
3/10
Started biking with friend, then there was an accident so stopped. Biked 2 miles. Was going to go for ~38 miles.
Did workout at gym instead later in afternoon.
A. Single sided seated dumbbell curl to press, 6-8 each side x 3; rest 1:30 between sets
15#, 15#, 15#.
B. Side plank, :45 sec x 3; rest as needed
Did this.
+
4 hard banded pull ups
6 GHD sit ups
Run 400m @ 8--85% perceived effort
rest to recovery
x 4
*Only report 400m efforts
Round 1: 1:46.1
Round 2: 1:45.9
Round 3: 1:41.2
Round 4: 1:41.9
+
:10 sec bar hang
Foam roll lats and thoracic spine
x 3
Did workout at gym instead later in afternoon.
A. Single sided seated dumbbell curl to press, 6-8 each side x 3; rest 1:30 between sets
15#, 15#, 15#.
B. Side plank, :45 sec x 3; rest as needed
Did this.
+
4 hard banded pull ups
6 GHD sit ups
Run 400m @ 8--85% perceived effort
rest to recovery
x 4
*Only report 400m efforts
Round 1: 1:46.1
Round 2: 1:45.9
Round 3: 1:41.2
Round 4: 1:41.9
+
:10 sec bar hang
Foam roll lats and thoracic spine
x 3
3/6
6 x 800m. 2:45 rest between reps.
Did these at the gym with the loop there (so probably would be faster on a track).
Round 1: 3:43.8
Round 2: 3:46.3
Round 3: 3:47.1
Round 4: 3:52.9
Round 5: 3:52.2
Round 6: 3:55.5
Did these at the gym with the loop there (so probably would be faster on a track).
Round 1: 3:43.8
Round 2: 3:46.3
Round 3: 3:47.1
Round 4: 3:52.9
Round 5: 3:52.2
Round 6: 3:55.5
3/5
A. Backs squat, 5, 5, 5, 5; rest 2 min (send video)
105#, 125#, 130#, 130.
B. Side plank, :30-:45 sec x 3; rest as needed
:45, :30, :30.
+
12 min AMRAP:
12 dumbbell walking lunges 20# per hand
40 jump rope singles
8 hanging knee raises
12 cal assault bike
Total: 4 rounds + 6 dumbbell walking lunges
Round 1: 3:09.4
Round 2: 2:56.1
Round 3: 2:50.6
Round 4: 3:10.0
+
:30 sec pancake
:30 sec Spiderman stretch
Standing quad stretch
105#, 125#, 130#, 130.
B. Side plank, :30-:45 sec x 3; rest as needed
:45, :30, :30.
+
12 min AMRAP:
12 dumbbell walking lunges 20# per hand
40 jump rope singles
8 hanging knee raises
12 cal assault bike
Total: 4 rounds + 6 dumbbell walking lunges
Round 1: 3:09.4
Round 2: 2:56.1
Round 3: 2:50.6
Round 4: 3:10.0
+
:30 sec pancake
:30 sec Spiderman stretch
Standing quad stretch
Wednesday, March 4, 2020
3/4
A. Ring rows, 6-8x4; rest 1:30
8 each round. Broke up into 4 and 4.
B. GHD sit ups, 10-12x3; rest 1 min
12 each round.
+
(hard effort)
Row 250 m
10 Over the rower burpees
rest 1:30
x4
Round 1: 2:05.7
Round 2: 2:01.7
Round 3: 2:00.1
Round 4: 1:58.8
+
Foam roll lats/thoracic
10 Band pull apartsx3; rest as needed
Did this.
Tuesday, March 3, 2020
3/2
A. Power clean, 1.1.1x3; rest :15 sec/rest 2 min
70#, 75#, 80#.
B. Weighted GHD hip ext, 6-8x3; rest 2 min
15# for all. 8 for all.
+
14-12-10-8
Dumbbell alternating stanch 15# per hand
V ups
Bike for cals
WOD: 10:09.3
+
10 breaths in the following:
Supine twist
Child's pose
Half pigeon
x3
Then worked out in the afternoon with a friend. Just needed to burn some energy. First workout was 7am. Second was 4pm.
20 power cleans 55#
15 over the bar burpees
200 jump ropes
x3
70#, 75#, 80#.
B. Weighted GHD hip ext, 6-8x3; rest 2 min
15# for all. 8 for all.
+
14-12-10-8
Dumbbell alternating stanch 15# per hand
V ups
Bike for cals
WOD: 10:09.3
+
10 breaths in the following:
Supine twist
Child's pose
Half pigeon
x3
Then worked out in the afternoon with a friend. Just needed to burn some energy. First workout was 7am. Second was 4pm.
20 power cleans 55#
15 over the bar burpees
200 jump ropes
x3
2/29
A1. Push ups (perfect positions) 5-7 (doesn't have to be unbroken) x 4, rest 1 min
5, 6, 6, 6.
A2. Lemon squeezers, 12x4, rest 1 min.
12 for each.
+
For time:
Row 1k
30 KBS 35#
20 wall ball
10 banded pull ups (a band you can only do 3-4 unbroken)
WOD: 8:47.3
10# ball.
2 green bands.
+
Foam roll thoracic/lats.
5, 6, 6, 6.
A2. Lemon squeezers, 12x4, rest 1 min.
12 for each.
+
For time:
Row 1k
30 KBS 35#
20 wall ball
10 banded pull ups (a band you can only do 3-4 unbroken)
WOD: 8:47.3
10# ball.
2 green bands.
+
Foam roll thoracic/lats.
2/27
A. Dumbbell alternating reverse lunges (arms at sides), 12-14 x 3, rest 1:30
20# DB. 14 each round.
B. Russian V tuck twist, 12-14 alt x 3, rest 1 min
14 for all. Need to see video from you to make sure these are correct. Internet videos are all different.
+
4RFT:
12 air squats
12 burpees
Run 400m
Round 1: 3:06.0
Round 2: 3:07.2
Round 3: 3:15.1
Round 4: 3:11.3
Total time: 12:39.9
+
Half pigeon
Three way banded hamstring stretch
Couch stretch
x 3
20# DB. 14 each round.
B. Russian V tuck twist, 12-14 alt x 3, rest 1 min
14 for all. Need to see video from you to make sure these are correct. Internet videos are all different.
+
4RFT:
12 air squats
12 burpees
Run 400m
Round 1: 3:06.0
Round 2: 3:07.2
Round 3: 3:15.1
Round 4: 3:11.3
Total time: 12:39.9
+
Half pigeon
Three way banded hamstring stretch
Couch stretch
x 3
2/26
A. Single sided seated dumbbell curl to press, 6-8 each side x 3; rest 1:30 between sets
6 with 20#. Wasn't sure they were great so dropped down.
6 with 15# for rest.
B. Side plank, :30-:45 sec x 3; rest as needed
:30 for all
+
14 min AMRAP:
8 ring rows
60 jump rope singles
suitcase carry 35# :20 sec right
suitcase carry 35# :20 sec left
Row 400m
Round 1: 4:01.7
Round 2: 4:18.0
Round 3: 4:03.2
3 full rounds + ring rows + jump ropes + both suitcase carries
+
:10 sec bar hang
Foam roll lats and thoracic spine
x 3
6 with 20#. Wasn't sure they were great so dropped down.
6 with 15# for rest.
B. Side plank, :30-:45 sec x 3; rest as needed
:30 for all
+
14 min AMRAP:
8 ring rows
60 jump rope singles
suitcase carry 35# :20 sec right
suitcase carry 35# :20 sec left
Row 400m
Round 1: 4:01.7
Round 2: 4:18.0
Round 3: 4:03.2
3 full rounds + ring rows + jump ropes + both suitcase carries
+
:10 sec bar hang
Foam roll lats and thoracic spine
x 3
2/24
A. Weighted ghd hip extensions, 8 reps x 4; rest 1:30
15#.
B. Weighted Russian twist, 14 alt x 3, rest 1 min
12#
+
10 deadlift 105#
10 box jumps
Run 400m
rest 2 min x 3
Round 1: 3:01.5
Round 2: 2:50.2
Round 3: 2:44.8
+
Three way banded hamstring stretch
Banded glute bridge , 10 x 3
15#.
B. Weighted Russian twist, 14 alt x 3, rest 1 min
12#
+
10 deadlift 105#
10 box jumps
Run 400m
rest 2 min x 3
Round 1: 3:01.5
Round 2: 2:50.2
Round 3: 2:44.8
+
Three way banded hamstring stretch
Banded glute bridge , 10 x 3
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