Tues., June 30, 2015 (Craig - hotel)

Hotel WOD:

2 Miles on Treadmill

Mon., June 29 (CW - hotel WOD)

Hotel WOD:

5 Rounds of:

20 Lunges
20 Squats
10 Push-ups
60 sec. Planks

Mon., June 29, 2015 (LW only)

WOD:

4 Rds. for Time:

Row 500 mtrs.
15 - Push Press

LW: 21:00, 55# PP's

Sun., June 28, 2014

Workout of the Day

A. 
Every minute, on the minute, for 21 minutes: 
Minute 1 – Dumbbell Push Press x 6 reps 
Minute 2 – Renegade Rows x 6 reps (Push-Up, Row Left, Push-Up, Row Right) 
Minute 3 – Alternating Lateral Lunge x 12 reps 

CW: 35# DB Presses
LW: 20# DB Presses

B. 
Complete as many rounds and reps as possible in 12 minutes of: 
12 Alternating Single-Arm Dumbbell Snatches 
12 Push-Ups 12 Jumping Lunges

CW: 6 Rds., plus 12 presses and 12 push-ups. Used 30# DB's.
LW: 6 Rds., plus 12 presses and 10 push-ups. Used 15# DB's.

Tues., June 23, 2015

Tuesday Workout of the Day

A.
Four sets of:

Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps….supine pull-ups
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps….
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds

CW: 35# DB Press, 70# Bent-over Rows

LW: 20# DB Press, 45# Bent-over Rows

B.
Complete as many reps as possible in 6 minutes of:

Dumbbell Man-Makers
(Push-Up, Power Clean, Push Press)

CW: 17, 20# DB's

LW: 30, 15# DB's

Mon., June 22, 2015

Monday Workout of the Day

In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:

10 Dumbbell Ground to Overhead
10 Banded Pull-Ups
200 Meter Sprint

CW: 5 Rds., 30# DB's

LW: 4 Rds., 20# DB's

Comments:

To be honest, neither of us did the full rest between rounds (because we would have been able to do so few rounds by the time 24 mins. was up). I just ended up resting a bit and then starting again when I felt like it. And even with that, I was only able to get through 4 rounds by the time 24 mins.had passed.

Sun., June 21, 2015

Sunday Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters
10 Dumbbell Thrusters
15 Push-Ups
20 Walking Lunges with Dumbbells

CW: 30:50, 1st round used 30# DB's, the rest of the rounds used 25# DB's

LW: 30:45, 20# DB's

B.
Three sets of:

Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Hollow Body Holds x 60 seconds
Rest 60 seconds

Comments: 

Exhausting workout. Yikes! We are already sore - can't imagine what it will be like tomorrow!

Fri., June 19, 2015 (LW only - TC)

WOD:

AMRAP in 20 mins.:

5 Push-ups
10 Sit-ups
15 Squats

LW: 17 rds. plus 5 push-ups

Thurs., June 18, 2015 (CW only)

Thursday WOD

For time:

Row 2,000 meters

50 wall-ball shots, 20-lb. ball

Row 1,000 meters

35 wall-ball shots, 20-lb. ball

Row 500 meters

20 wall-ball shots, 20-lb. ball

CW: 28:22

Wed., June 17, 2015

Wednesday WOD

5 rounds  of:
155-lb. deadlifts, 12 reps
155-lb. hang power cleans, 9 reps
155-lb. push jerks, 6 reps

CW: 2 @ 65# 2 @ 70#, 1 @ 75#

LW: 55#

Comments:

We did not time the WOD this morning, but instead concentrated on our form, as it had been quite a while since we last did weights. I think it went quite well.

Tues., June 16, 2015

Tuesday WOD

Tabata This!”

Tabata Row/Bike (record meters)
Rest 1 minute

Tabata Squat
Rest 1 minute

Tabata Pull-up (we did Supine)
Rest 1 minute

Tabata Push-up
Rest 1 minute

Tabata Atomic Sit-up

CW: 797 mtr., 104, 45, 75, 62 (1083 in all)

LW: 692 mtr., 111, 56, 70, 83 (1012 in all)

Mon., June 15, 2015

Workout of the Day

A.
Three rounds of:

Back Squat x 8 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

Increase loads by 4-5% from those used on May 28, 2015.

LW: 95# Back Squats, 25# DB Bench Press

B.
Complete as many rounds and reps as possible in 15 minutes of:

20 Russian Kettlebell Swings (heavy)
15 Wall Ball Shots
Run 200 Meters

CW: 5 Rds. plus 10 KBS

LW: 5 Rds.

Fri., June 12, 2015

Friday WOD

For time:

Row 2000 meters

Then, 4 rounds of:
15 pull-ups (supines)
15 push-ups
15 burpees

Ride Air Dyne  1 mile

Row 2000 meters

CW: 41:18

LW: 44:36

Comments:

BRUTAL workout! Yikes. Probably a piece of cake for Brad and Kaitlin, though.

Thurs, June 11, 2015

  

Thursday Workout of the Day

A.
Three sets of:

Single-Leg Deadlift x 8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 45 seconds

B.
Five sets for max reps:

45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Push-ups
Rest 15 seconds

CW: 63 Calories, 98 Goblet Squats, 97 Push-ups (258 in all)
LW: 45 Calories, 73 Goblet Squats, 100 Push-ups (218 in all)

Tues., June 9, 2015

Tuesday Workout of the Day

A.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of:

100 Meter Farmer’s Carry (32/24 kg kettlebells)
10 Jumping Air Squats
10 Jumping Split Lunges

½ work, ½ rest of 25 minutes

CW: 7 Rounds, 45# plates for Farmer's Carry

LW: 7 Rounds (only finished 6, but did one more because it took me extra time to go up and down the basement stairs), 25# plates for Farmer's Carry

B.
10 Minutes of Partner-Assisted Quad and Calf Smashing…work on mobility including roller on quad and calf

Mon., June 8, 2015

Monday Workout of the Day

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Kettlebell Goat Bag Swings x 10 reps @ 2011
Minute 2 – Tempo Push-Ups x 10 reps @ 1111
Minute 3 – Alternating Reverse Lunges with KBs x 10 reps @ 2011
Minute 4 – Supine Ring Rows x 10 reps @ 1111

B.
For time:
10 Burpees
20 Russian Kettlebell Swings
9 Burpees
18 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
…and so on down to…
1 Burpee
2 Russian Kettlebell Swings

CW: 20:00

LW: 12:16

Fri., June 5, 2015

Friday Workout of the Day

A.
Five sets of:

Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds

CW: 105# FS, 35# DB's

LW: 75# FS, 20# DB's

B.
Five rounds for time of:

6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots

CW: 15:31
LW: 14:33

Wed., June 3, 2015

Wednesday Workout of the Day

A.
Every two minutes, for 20 minutes (5 sets of each):

Interval 1 – Alternating Reverse Lunges with Kettlebells x 20 reps
Interval 2 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps

CW: 3 @ 30#, 2 @ 35#

LW: 20# DB

B.
For max reps/calories:

2 Minutes of Assault Bike (for calories)
2 Minutes of Strict Pull-Ups
2 Minutes of Push-Ups
2 Minutes of Air Squats

CW: 9, 30, 40, 54 (roughly)

LW: didn't record (darn!), 30, 36, 59

Tues., June 2, 2015

TUESDAY WOD

Workout of the Day: 

In teams of two, with only one person working at a time, complete the following for time:

Run 800 Meters (as a relay)….400

50 Strict Pull-Ups…25

100 Push Presses (95/65 lbs)…50

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)…75

100 Push Presses (95/65 lbs)….50

50 Strict Pull-Ups….25

Run 800 Meters (as a relay)…400

CW: 28:55, 70# Thrusters

LW: 31:30, 45# Thrusters

Comments:

We each did half of the prescribed WOD (see numbers on right). Good workout. Tiring!

I am still rather slow and weak, but it feels SO GOOD to be working out again! I never take it for granted.

Mon., June 1, 2015

  

Monday Workout of the Day

A.
Every 5 minutes, for 30 minutes (6 sets):

Row 500 Meters
5 Thrusters (115/75 lbs)

10 Burpees Over the Barbell

CW: 70# Thrusters, took 33:23 in all

LW: 55# Thrusters, completed in 31 mins., but had to row 400 mtrs each time, instead of 500.

B.
Five sets of:

45 seconds of Front-Leaning Rest on Rings
Rest 15 seconds
45 seconds of Face-Up Chinese Planks
Rest 75 seconds

CW: Didn't do Part B
LW: Did 5 - 45 sec. Planks instead