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