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

+

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.