10 x 200m, rest 2 min (doesn't have to be repeatable pace)
Round 1: 40.4
Round 2: 39.7
Round 3: 40.7
Round 4: 40.1
Round 5: 40.8
Round 6: 39.5
Round 7: 39.8
Round 8: 41.9
Round 9: 41.9
Round 10: 41.5
Wednesday, March 24, 2021
Tuesday, March 23, 2021
3/21
A. Assisted chin ups, 4-5 reps x 4; rest 2 min
Thin blue band x 4 for all.
B. Bench press 6, 5, 4, 3, rest 2 min
35# (6), 55# for rest
C. Forearm plank, :30sec x 4; rest 1 min
:30 sec for all
+
Row 750m @ 2:16-2:20 pace (500m average)
- 3:29.8, 2:19.8/500m, 32 s/m
Rest 2 min
Row 500m @ 2:14-2:16 pace (500m average)
- 2:14.0, 2:14.9/500m, 33 s/m
Rest 2 min
Row 250m @ 2:12-2:14 pace (500m average)
- 1:05.6, 2:11.2/500m, 32 s/m
+
Thoarcic opener
Thread the needle
3/19
A. Seated leg extensions, 8-10 reps x 3; rest 1:30
20# (10 for all)
B. Bicycle sit ups, 14-18 alt x 4; rest 1 min.
18 for all.
+
3 RFT:
12 wall ball (12# ball)
12 burpees
12 cal bike
12 wall ball (12# ball)
12 burpees
12 cal bike
WOD: 8:36.7
Round 1: 2:54.8
Round 2: 2:58.6
Round 3: 2:43.2
+
Calf/achilles stretch
Seated legs extended forward fold stretch
3/15
A. Seated triangle pulley row, 8-10 x 4, rest 1 min
55# (10), 60# (9), 60# (10), 60# (10).
B. Seated single sided bicep curl, 6-8 each arm x 4, rest 1 min between sets.
15# (8 for all).
C. Ab complex (10 alternating v ups into 10 butterfly sit ups x 4 sets)
+
2RFT:
Row 1k
Run 800m
Row 1k
Run 800m
Total time: 18:19.6
3/14
(Run 1 mile easy, 800m moderate, 400m hard) x 2
Round 1
1 mile: 9:08.9
800 m: 4:03.8
400 m: 1:54.6
Round 2
1 mile: 9:14.2
800 m: 4:06.8
400 m: 1:50.2
3/12
A. Above the knee power clean 3, 3, 1,1, rest 2 min
65# (3), 75# (2), 80# (1), 85# (1)
+
6 RFT:
Row 2 min
6 burpee box jumps
rest 1:30
Row 2 min
6 burpee box jumps
rest 1:30
Round 1: 419 meters
Round 2: 432 meters
Round 3: 435 meters
Round 4: 435 meters
Round 5: 428 meters
+
Three way banded hamstring stretch.
3/10
A. Half kneeling single sided press, 6-8 reps x 4 sets, rest :15 between sides and 1:30 between sets
12# (8), 15# (8) for rest.
B. Ring rows, 6-8 x 4, rest 1 min.
8 each round.
+
4 RFT
8 deadlift 95#
60 jump rope singles
10 cal bike
8 deadlift 95#
60 jump rope singles
10 cal bike
WOD time: 7:38
Round 1: 2:00.9
Round 2: 1:57.2
Round 3: 1:57.7
Round 4: 1:41.4
+
Calf and achilles stretch
Wednesday, March 10, 2021
3/8
A. Pause back squat (2 seconds in the bottom) 4-5 reps x4, rest 2 min
95# (5), 105# (5), 115# (5), 120# (4).
B. Alternating v ups 10-14 into 6-8 lemon squeezers x 4 min, rest 1 min
14 for v ups, 8 for lemon squeezers
+
15-12-9
Dumbbell front squat
Bike for cals
Run 400m after each round
Dumbbell front squat
Bike for cals
Run 400m after each round
Total time: 11:54.8
Round of 15: 4:09.7
Round of 12: 4:01.2
Round of 9: 3:44.0
3/7
6 x 800m, 3 min rest.
Round 1: 3:40.6
Round 2: 3:49.2
Round 3: 3:46.7
Round 4: 3:50.2
Round 5: 3:47.9
Round 6: 3:44.8
3/5
A. Seated triangle pulley row, 10-12x3, rest 1 min
40#, 50#, 50#. 12 for all.
B. Seated single sided bicep curl, 6-8 each arm x 3, rest 1 min between sets.
15#. 8 for all.
C. Ab complex (10 alternating v ups in 10 buterfly sit ups x 4 sets)
Did this.
+
For time:
Row 1k
Run 1 mile
Bike 60 cals
Row 1k
Run 1 mile
Bike 60 cals
Total time: 21:30.2
3/4
A. Seated leg extensions, 10-12 reps x 3, rest 1:30
12 each round. I'm not sure of weight. It was on 2 so maybe 20#?
B. Bicycle sit ups, 14-18 alt x 4, rest 1 min
18 each round.
+
4RFT:
10 walking lunges (20-25# per hand/arms at sides)
8 hang clean 55#
18 cal bike
10 walking lunges (20-25# per hand/arms at sides)
8 hang clean 55#
18 cal bike
Total time: 13:24.0
Round 1: 3:33.1
Round 2: 3:21.8
Round 3: 3:19.6
Round 4: 3:09.5
2/27
A. Above the knee power clean, 3, 3, 2, 2, rest 2 min
70# (3), 72# (3), 75# (2), 77# (2)
B. Weighted russian twist, 12-18 alt x 4, rest 1 min
12# wall ball
+
10 min amrap:
60 jump rope singles
12 wall ball
10 burpees
60 jump rope singles
12 wall ball
10 burpees
5 rounds + 60 jump rope + 10 wall ball
Round 1: 1:45.1
Round 2: 1:59.2
Round 3: 1:45.0
Round 4: 1:53.3
Round 5: 1:46.4
2/25
A. Half kneeling single sided press, 8-10 reps x 3 setts, rest :15 sec between sides/rest 1:30
12# (10) for all.
B. Ring rows, 6-8x4, rest 1 min.
6 for all.
+
5RFT:
8 box jumps
10cal bike
12 sitt ups
8 box jumps
10cal bike
12 sitt ups
Total time: 10:14.6
Round 1: 2:13.2
Round 2: 2:06.9
Round 3: 2:02.6
Round 4: 1:58.7
Round 5: 1:53.3
2/22
A. Pause back squat (2 second in the bottom) 4-5 reps x 4, rest 2 min
55#, 60#, 70#, 80#.
5 for all.
B. Alternating v ups 8-12 into 6-8 lemon squeezers x 4, rest 1 min
12 for alternating v ups, 8 for leon squeezers.
+
3RFT:
10 dumbbell step overs
20 cal bike
Run 400
10 dumbbell step overs
20 cal bike
Run 400
Total time: 17:01.1
Round 1: 5:43.2
Round 2: 5:42.3
Round 3: 5:35.3
+
Three way banded hamstring stretch
Seated legs extended forward fold
2/21
A. Assisted chin ups, 4-5 reps x 4, rest 2 min
5 each round (green band, then purple band for rest)
B. Bench press, 5x5, rest 2 min
45#, 55# for rest.
C. Forearm plank, :30sec x 4, rest 1 min
:30 for all
+
Row 1k (faster pace by 2-3 sec than last time per 500m)
Rest 2 min
x 2
Rest 2 min
x 2
2:20.1
2:17.9
2/16
A. bicep curls, 8-10 each side x 3, rest :10 sec between sides/rest 1 min between sets
15# for all.
15# for all.
B. Side plank, :30-:45 sec x 3, rest as needed
:45 for all
+
10 min amrap:
10 burpees
15 air squats
50 jump rope singles
6 rounds plus 10 burpees.
+
90/90 pec stretch
puppy dog stretch
2/14
A. Bulgarian split, 6-8 each leg x 4 sets, rest :15 sec between legs/rest 1:30 between sets
Did this.
Did this.
+
12 KBS
12 box jumps
44 alternating mountain climbers
5:57
+
Half pigeon stretch
Calf/achilles stretch
2/13
Ran 3.60 miles easy (33:35.8, 9:20/mile pace). Temperature was in the 20s. Crazy for Texas, but fun.
2/12
A. Half kneeling single sided press, 8-10 reps x 3 sets, rest :15 between sides/rest 1:30
15# for all.
15# for all.
B. Ring rows, 6-8 x 4
subbed dumbbell rows because of storm.
+
10 lemon squeezers
15 air squats
Run 400m (8-9 RPE)
rest 1:30
x 4
Total time with rests included 13:53.6
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