Tues., Oct. 31, 2023

 WOD:

4 rounds for time of:
400-meter row
50 single-unders
15 burpees

CW: 22:57

LW: 20:32

Mon., Oct. 30, 2023

 WOD:

1. Three sets of:

Deadlift x 8 reps

Rest as needed

CW: 145, 155, 170/180

LW: 95, 95, 100

2. 5 sets:

50 Single-Unders

20 Kettlebell Sumo Deadlifts

10 Toes to Bar

10 Push-Ups

Sat., Oct. 28, 2023

 WOD:

1. 12 minutes: AMRAP

12 calorie row

18 goblet squats

CW: 5 rds. plus 12 cal. Row

LW: 5 rds. plus 3 cal. Row

B.12 minutes: AMRAP

12 calories bike

12 single arm dumbbell press (6 each arm)

CW: 6 rds. plus 12 cal. Bike (25#/30#)

LW: 6 rds. (15#)

Wed., Oct. 25, 2023

 WOD:

A.
3 sets of:
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: 5 rds. (30# DB)

LW: 6 rds. plus 10 SADB (15#)

Tues., Oct. 24, 2023

 WOD:

Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

 

Mon., Oct. 23, 2023

 WOD:

6-9-12-9-6 reps for time of:
Thrusters
pull-ups
Burpees

 CW: 16:10 (25# DB)

LW: did not time (15# DB)

Thurs., Oct. 19, 2023

 WOD:

Every minute for 20 minutes, alternate between:

Ride 1 minute
15 squats

Wed., Oct. 18, 2023

 WOD:

Four rounds:

400 Meter Row
40 Squats
20 V-Ups

Tues., Oct. 17, 2023

 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

Mon., Oct. 16, 2023

 WOD:

For time:

5 dumbbell push press (CW-25#, LW-15#)
20 bench presses (CW-75#, LW-55#)
100 single-unders
10 dumbbell push press
20 bench presses
100 double-unders
15 dumbbell push press
20 dumbbell bench presses
100 double-unders

Sat., Oct. 14, 2023

 WOD:

Back squat 10-8-6-4-2 reps

CW: 95, 95, 105, 115, 120

LW: 65, 75, 95, 100, 100

Complete 5 rounds  of:

10 burpees

Thurs., Oct. 12, 2023

 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:

30 Kettlebell Front Squats
15 Box Step-Overs with Dumbbells
50 Calories of Bike or 75 Calories of Rowing

CW: 8:47 (50 cal. Bike)
LW: 10:36 (75 cal. Row)

Wed., Sept. 11, 2023

 WOD:

A. 3 sets of each:

10 Tempo Goblet Squats
12 Supine Ring Rows
10 sit-ups
10 superman extensions  

B. For time:

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

CW: 9:25 (25# DB)

LW: 11:24 (15# DB). Note: I did 60 DBT (30 left, 30 right)

Tues., Oct. 10, 2023

 WOD:

On a 25-minute clock:

Run 1.5 miles/ Row 2,400 mtrs.

Then perform as many rounds as possible of:

10 push-ups
20 lunges
30 sit-ups

CW: 3 rds. plus 10 PU, 20 L, 10 SU

LW: 4 rds. plus 10 PU, 20 L, 9 SU

Mon., Sept. 9, 2023

 WOD:

Deadlift 5-5-3-3-1-1-1 reps

CW: 145, 155, 160, 160, 165, 175, 185, 200

LW: 105, 110, 115, 120, 125, 130, 130, 130

Wed., Oct. 4, 2023

 WOD:

Shoulder press 5 - 5 - 5 - 5 - 5 reps

CW: 65, 75, 75, 80, 85

LW: 45, 50, 50, 50, 50

Tues., Oct. 3, 2023

 Sled Workout

5 rounds (up and back) of sled pull

3 rounds (up and back) of pulling with arms

CW: 90#

LW: 45#

Mon., Oct. 2, 2023

 WOD:

4 rounds of:

50 single-unders
20-calorie bike
10 dumbbell thrusters