Tues., Oct. 26, 2021

 WOD:

A.
12 minutes:
12 calorie row
18 goblet squats

CW: 6 rds.

LW: 4 rds. plus 12 cal. Row, 8 GS

B.
12 minutes:
12 calories bike
12 single arm dumbbell press (6 each arm)

CW: 6 rds. plus 12 cal bike (30# DB)

LW: 6 rds. plus 12 cal bike and 5 DBP (15# DB)

Mon., Oct. 25, 2021

 WOD:

A.
Three sets of:

Deadlift x 8 reps
Rest as needed

CW: 145, 155, 165

LW: 85, 95, 105

B.
(5 sets):

50 Single-Unders
20 Kettlebell Sumo Deadlifts
10 Toes to Bar
10 Push-Ups

Wed., Oct. 20, 2021

 WOD:

A.
3 sets of:

Half-Kneeling Landmine Press (right) x 8 reps
Half-Kneeling Landmine Press (left) x 8 reps
Prone Plank x 60 seconds
Alternating Cossack Squats x 16-20 reps

B.
Three sets for max calories/reps:

60 seconds of Bike
60 seconds of Push-Ups
Rest 60 seconds

CW: Bike (12, 13, 13), PU's (27,29, 29)

LW: Bike (15, 16, 15), PU's (31, 31, 24)  - I do knee push-ups

Tues., Oct. 19, 2021

 WOD:

5 rounds for time of:

20 sit-ups/ V-ups
400-m run

CW: 37:30

LW: 37:42

Mon., Oct. 18, 2021

WOD:

A.
3 sets of:
 x 10 repsStrict Pull-Ups x 10-12 reps

Barbell Power RowsJefferson Curl x 5 reps
Prone Behind the Neck PVC Press x 4 reps

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

20 Single-Arm Dumbbell Presses
30 Single jump ropes

CW: 6 rds. plus 6 press

LW: 8 rds. plus DBP (15# DB) and 5 JR

Sat., Oct. 16, 2021

 WOD:

Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

CW: 17 rds. plus 5 PU's and 5 PU's

LW: 20 rds. plus 5 Pull-ups (banded), 10 Push-ups (knees), and 3 SQ

Thurs., Oct. 14, 2021

 WOD:

A. Four Tabata Sets Each of:

Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps

B. AMRAP in 2 minutes for each exercise. Rest between movements.

Dumbbell Thrusters
Kettlebell Swings
Wall Ball Shots/ Lunges
Box Jumps

Wed., Oct. 13, 2021

 WOD:

Four rounds;

400 Meter Run
20 Wall Ball Shots / 40 Squats (due to sutures on wrist)
20 V-Ups

Tues., Oct. 12, 2021

 WOD:

Complete as many rounds as possible in 12 minutes of:

9 dumbbell deadlifts
6 burpees
3 dumbbell overhead press

LW (did before derm. surgery): 6 rds. plus 9 DL (75# bar)

Mon., Oct. 11, 2021

WOD: 

3 Rounds of:

30 Air Squats

45 sec. Plank

20 Good Mornings with bar

10 min. Bike

Wed., Oct. 6, 2021

 WOD:

Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps

CW: 65, 65, 85, 85, 95, 95, 95, 95, 95, 100, 100, 110

LW: 55, 55, 60, 60, 65, 65, 65, 65, 70, 70, 70, 70

Tues., Oct. 5, 2021

 WOD:

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.                                                                                                                                                                                                                                             

After each row, perform 2 double-unders/single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

CW: 19:48 ? (500 mtr. row)

LW: 19:47 (350 mtr. row)

Mon., Oct. 4, 2021

 WOD:

A.
3 sets of:

Front-Racked KB or Goblet Squats x 5 reps
Banded Bent-Over Rows x 10 reps
Banded Biceps Curls x 20 reps
Split Squat Pulses x 40 seconds (Left Side)
Split Squat Pulses x 40 seconds (Right Side)

B.
For time:

50 Calories of Bike or 75Calories of Rowing
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry

CW: 9:18

LW: 10:27

Sat., Oct. 2, 2021

 WOD:

A.
3 sets of each:

10 Tempo Goblet Squats
12 Supine Ring Rows
10 sit-ups
5 Bat Wing Extensions 

B.
For time:

50 Calories of Rowing
30 Dumbbell Thrusters with reverse lunge (left + right)

CW: 9:55
LW: 11:16