Fri., May 29, 2015

Friday Workout of the Day

A.
Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

Increase loads from those used on May 11, 2015.

CW: 115# BS

LW: 75# BS's, 25# DB BP's

B.
For time:
Run 800 Meters

immediately followed by…

Five rounds of:
12 Push-Ups
12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

CW: 20:09

LW: Didn't time, because I had to leave to walk the lake with Karen before doing the row. I walked 5 miles this morning after this WOD (minus the 1,000 mtr. Row)

Thurs., May 28, 2015

Thursday WOD

6   400-meter sprints

Rest as needed between efforts.

Post best and worst times

CW: 2:32, 2:27, 2:19, 2:14, 2:12, 2:01

LW: 2:15, 2:19, 2:12, 2:13, 2:15, ?? (timer got messed up - bummer)

Tues., May 26, 2015

Tuesday Workout of the Day

A.
Four sets of:
Front Squat x 8 reps @ 2111
(goal is to use the same load used on May 8…and achieve 8 reps)

CW: 110#

LW: 65# (terrible!!)

Rest 60 seconds
Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds

B.
Three rounds for time of:

30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs

CW:13:30

LW: 22:00 (had  go up and down stairs, and out to the driveway for Wall Balls)

Comments:

I was terrible with my time. Quite embarrassing! BUT, I am back to working out, and I finished, so I will take it. I hope I can start to get back into better shape. It was such a bummer to be off exercising for three weeks. Feels so good to be back, despite my awful performance!!

 `

Mon., May 25, 2015

WOD:

Deadlifts:

10 - 5 - 3 - 1 - 1 - 1 - 3 - 5 - 10 reps.

CW: 150# for all
LW: 95# for first 3 sets, then 105# for the rest of the sets

Fri., May 22, 2015 (CW only)

Friday Workout of the Day

A.
Three sets (12 minutes) of:
30 seconds of Muscle-Ups or Ring Dips…SUB banded pullups
Rest 30 seconds

30 seconds of Toes to Bar
Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

B.
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups

Thurs., May 21, 2015 (CW only)

WOD:

A. Deadlifts- 10
     Push-ups with Dumbbells - 10
     Hurdle Hops - 10

B. Row 3 sets of 1,000 mtr.
      Rest 2 mins. between

      CW: 4:22, 4:39, 4:31

   

Tues., May 12, 2015 (CW only, LW sick)

Tuesday Workout of the Day

A.Three rounds of:

Back Squat x 8-10 reps @ 3011(same weight as you used on April 30, 2015)
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

CW: 105# Back Squats, 45# DB's for DB Bench Press

B.Four sets of 3-minute sprints of either:

5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

11 Rounds plus 5 Pull-ups

Mon., May 11, 2015 (CW only, LW still sick...GGRRR)

Monday Workout of the Day

A.Four sets of:

Front Squat x 6 reps @ 2111 (100-105?)
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds… Sub 10 Supine Pull-up's
Rest 60-90 seconds

CW:100# Front Squats

B.Five sets for max reps of:

30 seconds of Ring Dips…Sub Banded Pull-ups
Rest 30 seconds

30 seconds of Box Jumps
Rest 30 seconds

30 seconds of Russian KBS
Rest 90 seconds

CW: 35, 38, 37, 37, 39

Thurs., May 7, 2015

Thursday Workout of the Day

A.
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)…>>to eye level max
40 Double-Unders

CW: Did six sets in 31:58. Did 60 SU's, instead of 40 DU's

LW: Did FIVE sets in 38:13

B.
Two sets of:
Hawaiian Squat x 90 seconds each side…>>cross one leg over other and try to squat on one leg?? Arms in front
Prone Plank x 60 seconds

CW & LW: Neither did Part B!! Ran out of time.

Comments:

This was my first day back after being sick since Monday. I was obviously very slow! I was kind of weezy, so I just did 5 sets.

Wed., May 5, 2015 (CW only, LW sick)

Workout of the Day

A.
Every three minutes, for 12 minutes:  >> 4 rounds

Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps (CW used band)

B.
Five rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees

CW: 12:55

C.
Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

Tues., May 5, 2015 (CW only, LW sick)

Tuesday WOD

5 rounds for time of:

15 kettlebell swings, 2 pood
15 push-ups
Run 400 meters

CW: 22:29

Mon., May 4, 2015

Monday WOD

5 rounds, each on a 3-minute clock, of:

20 GHD sit-ups
20 hip extensions
Max reps body-weight front squat

Rest at least 3 minutes between each round.

Post number of front squats completed

CW: 35, 41, 46, 51, 58
LW: 36, 63, 64, 67, 65

Fri., May 1, 2015 (LW only)

Workout of the Day

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

LW: 55, 65, 75, 85, 95, 85#

B.
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)

LW: 65# Front Squats, Supine Pull-ups

Comments:

Good work out. I was just very happy to be able to stay on track and stay within the minute intervals.