Tues., Sept. 28, 2015

Tues.  WOD

For time:

30 Ground to Overhead (95/65 lbs)

30 Pull-Ups

400 Meter Run

20 Ground to Overhead (95/65 lbs)

20 Pull-Ups

400 Meter Run

10 Ground to Overhead (95/65 lbs)

10 Pull-Ups

400 Meter Run

LW: 25:35 (45# G to O, Supine Pull-ups)

Mon., Sept. 28, 2015

Sunday/Monday Workout of the Day

A.
Three sets of:

Front Squat x 6 reps @ 31X1  (100?)
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds….do at end
Rest 60 seconds

CW: 105# Front Squats

LW: 75# Front Squats

B.
Two sets for times of:

Row 500 Meters
40 Push-Ups
20 Toes to Bar…sit ups

Rest 4-5 minutes between sets.

CW: 5:30, 5:05

LW: 6:10, 6:11

Thurs., Sept. 24, 2015

Thursday Workout of the Day

A.
Four sets of:

Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0
Rest 45 seconds

CW: 110# PP

LW: Used bar for PP's and Alt. Rev. Lunges

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings
Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

CW: 65# Thrusters x 37

LW: 45# Thrusters x 35

Wed., Sept. 23, 2015

Workout of the Day

A.
Three sets of:

Strict Pull-Ups x 6-8 reps @ 21X1
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm
Rest 45 seconds
Turkish Get-Up x 2 reps each arm
Rest 45 seconds

CW: ?

LW: 15# KB Walks, 20# DB's for TGU's

B.
Complete as many rounds and reps as possible in 12 minutes of:

10 Renegade Rows
20 Box Jumps
Run 200 Meters

CW: 3 Rds.

CLW: 3 Rds., 20# DB's for Ren. Rows

Tues., Sept. 22, 2015

Tuesday Workout of the Day

A.
Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Deadlift x 6-8 reps @ 30X1
Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

CW: 175# DL, 35# DB Press, 20# DB for Russian Step-ups

LW: 95# DL, 20# DB Press, 20# DB for Russian Step-ups (they were challenging!)

B.
Three rounds for time of:

Row 300 Meters
20 Kettlebell Swings
10 Goblet Squats

Use the same kettlebell for both movements.

CW: 10:46

LW: didn't do (getting over cold and was too tired after Part A)

Mon., Sept. 21, 2015 (CW only)

Monday WOD

Five sets of:

Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups -> GCW 30 sit-ups
50 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

CW:  sets (CW did 30 Sit-ups each round, instead of 40)

Fri., Sept. 18, 2015

WOD:

Bike - 10 mins.
50 Push-ups
50 Sit-ups
50 Squats
Row - 10 mins.

Thurs., Sept. 17, 2015 (LW only)

Thursday Workout of the Day

A.
Three sets of:

Front-Racked Alternating Lunges x 8 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

LW: bar for lunges, 15# DB for TGU's

B.
Complete as many rounds and reps as possible in 5 minutes of:

Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps

LW: 3 Rds., 2 Burpees (used 15# DB for all)

Rest two minutes and then repeat.

LW: 3 rds., 3 Burpees (used 15# DB's for all)

Comments: 

This was really tough and tiring. I have never done DB Weighted Burpees before, nor Front-Racked Alternating Lunges. Difficult!

Tues., Sept. 15, 2015

Tuesday Workout of the Day

A.
Three sets of:

Bench Press x 8 reps @ 2011
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

CW: 115# BP

LW: 65# BP

B.
Four rounds for max reps of:

60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

This portion will take exactly 20 minutes.

CW: 230

LW: 225 (Did Supine PU's)

Mon., Spet. 14, 2015

Monday Workout of the Day

A.Three sets of:

Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps (we did Mountain CLimbers, each leg)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

CW: 175# DL's
LW: 95#, 105#, 105# DL's

B.Complete five each of:

Dumbbell Ground to Overhead x 5 reps
100 Meter Run  …..ROW

Craig did jump roping after workout

Fri., Sept. 11, 2015

Friday WOD

For time:

100 double-unders…250 singles
50-calorie row
25 step-ups with 45-lb. dumbbells to 24-inch box

CW: 14:55 (sort of....had to go up and down basement stairs). Did roughly 300 Single Unders, did the 50 Cal. row in 3:38, and used 35# DB for Step-ups

LW: 14:34. Used 20# DB's for Step-ups

Thurs., Sept. 10, 2015

Thursday Workout of the Day

A.
Three sets of:
Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0
(add weight if possible)
Rest 60 seconds

Side Planks x 30 seconds each side
Rest 60 seconds

Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:

10 Dumbbell Push Presses
10 Burpee Box Jump-Overs

CW: 3 Rds. plus 10 Push Press (30# DB)

LW: 3 Rds. plus 10 Push Press and 9 Burpees (20# DB)

Comments:

We were both very sore this morning, after working out this week after being off for 10 days. My pull-ups were a joke - did my best in the basement from a standing position. Pathetic. And I was very rusty with the DU's, as well. Two steps forward, one back!

Wed., Sept. 9, 2015

Workout of the Day

A.
Every 3 minutes, for 12 minutes (4 sets):

20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

LW: 15# DB

B.
Tabata Row for Calories

Rest 60 seconds

Tabata Wall Ball Shots

Rest 60 seconds

Tabata Burpees

Rest 60 seconds

Tabata Hollow Hold or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

CW: 50 cal., 102 Squats, 29 Burpees

LW: 36 cal.,  117 Squats, 34 Burpees

C.
Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds

CW: 45# DB

LW: 25# DB

Tues., Sept. 8, 2015 (LW only)

WOD:

Row 3,000 mtrs. (15:10)

Mon., Sept. 7, 2015

WOD:

Clean and Jerk

15 - 12 - 9 reps.

CW: 80# - broken sets
LW: 65# - broken sets

Comments:

Well, we are back in the saddle after almost ten days off due to the wedding and our week up north. Ready to get back into our regular workout routine.