The Langham - Chicago

The Langham Chicago Workout

5 Rounds
14 50lb Dumbell Snatches
10 Push-ups
14 50lb Goblet Squats
20 Sit-Ups
14 OH Squats 2 x 25lb KBS

31 Minutes

Slow Feels & Jump On IT

Slow Feels

A1) Deadlift w/ 3sec Negative
4x3
225,225,225, 275,275

A2) Banded Hammie Curl
4x10ea

A3) Half Kneeling KB Chop
4x10ea

 

B) Every 2:30 x 4
20- Lat. Bar Hops
10- Deadlifts 185/135
60- Double Unders

Belly Feel

A) 15AMRAP20/15cal- Row10- Push Press 115/75
20- Toes to Bar
10- Front Squats
20- Burpees
10- Thrusters

2 rounds plus 20 +5

Anthony's Mom's WOD

30 AMRAP 20 KB DL   2 @70 lbs  and then @225lbs in 2nd round
50 cal
20 cleans rd1 @ 53lbs and Round 2 @ 70lbs
50 cal
20 thrusters @KB @35lbs
50 cal
20 kb swing 70
50 cal

KB Gang Gang

KB Gang Gang

A) 20AMRAP
10- Overhead Squats 115/65  KB Cleans @53lbs
15- Toes to Bars
20- Wallballs 20/14
25- Pushups

 3 Rounds plus 10+15+20+22

Biathlon bar

Met Jeff at the Wood to get a Turkey Day workout in.    I cant believe how cold it is today!  Record setting lows.    Did a variation of the barbell mile.


Biathlon bar
50 cal airdyne
    50 Back Squats
    50 Strict Press
    50 DL
500m row
    50 Front Squats
    50 Push Presses
    50 Hang Power Cleans
500m row
    50 Overhead Squats
    50 Push Jerks
    50 Hang Power Snatches
  50 cal airdyne

28:58

All Rise

All Rise

A) Double Under Skill Work/ Progressions
(10-15minutes)
+
B) 15AMRAP
50/38cal- Row
75- Double Unders
15- Pullups

 

 

 2 Rounds plus 50 Plus 69

 

The Good Stuff

1) Bench Press
4-4-4-4-4
135,155,165,175,185

A2) DB Chest Fly
5x10
@50lbs

A3) Single Arm DB Bent over Row
5x10ea
@50lbs

 The Good Stuff

B) 12AMRAP
10- Renegade Rows 35/20
2ea- Turkish Get Up
2- Wall Walks

 

5 Rounds plus 10 +2

Squeaky

Issue with my back of my shoulder/neck have still not improved.  Not sure what the issue is but need to see the Chiro.

Expresso Ride:

Squeaky

A1) 3 Power Clean + 3 Front Squat
1-1-1-1

95, 115,135,155,175,185
A2) Banded Side Step
4x15ea

 

 

AD- KB plus soccer

Workout

Airdyne 15 Calories

Followed by alternating between

5 KB DL Right and left
5 Cleans  Right and left
5 S2OH Right and left

or

10 Swings

10 Russian Twist

30 minutes

10 rounds plus 6 calories


A Few hours later 5v5 soccer for 1.5 hours

EMOM

Craic Masters!  First time in a long time. 

WOD
24  EMOM

1 - 6 Burpees  and 3 Power Cleans @135
2  10 Air Squats and 10 Situps - Added 20lb med ball 3 rounds in

Wod 2

100 Calories on Airdyne
rest 4 minutes
50 Calories on Airdyne
rest 2 minutes
25 Calories on Airdyne

Lift

A) Power Snatch
5-5-5-5
95,95105,115,135

Sword's Edge

B) 10AMRAP
10- Power Snatches 95/65
20/15cal- Row
10- Overhead Squats
10- Burpees

2 Rounds plus 1 rep

More with the bar

Bike warmup

5 Rounds of

10 Squats Cleans
10 Pushups
20 Sit-ups

This was hard.  The Bar got heavy in a hurry. 

Barbell Work

Warm Up
Bike


Wod

5 Rounds of

7 Deadlift
7 Cleans
7 Front Squats
7 Shoulder to Overhead
7 Back Squats

Rd 1 - 95lbs
Rd 2 - 95lbs
Rd 3 - 115lb
Rd 4 - 115lbs
Rd 5 - 120lbs

Done, done, and I'm on to the next one

Went with Eric Klein to check out Soulcycle. Didnt really know what to expect other than it was riding the bike.   A few surprises - the studio is wicked small and you are packed in like sardines.  That said the studio is super nice.  Towels, lockers etc..    Next surprise was how full it was.  Lots of people seem to really like it.    Wasnt ready for the full on instructor energy and required participation.    Riding was good.  Did not expect all the push-up stuff.   I thought this was cycling not having a seizure while you ride thru it.   I did like the light weight work.   All in all a good workout that left me with my ears ringing (lesson learned dont take the bike right in front of the speaker) and drenched in sweat.  Its not my jam but I can see how some people would really like it.   Done, done, and I'm on to the next one....

Wait for it

I was hoping Susie was going to join me today but she wasnt feeling great so went solo.  

First part of the workout was a ride on the expresso bike.

Then I did 3 rounds of nautilus machines:

10-6-4 rep scheme increasing weight each round.

Load Test

50-40-30-20-10   Time Cap 40 minutes

Star Trax Airdye
Air Squats
KBS @ 40lbs
Row
Sit-ups
Push-ups

Got thru the 50,40,30, and then did 7 calories on the bike

Shades

Warm-Up Expresso Bike
Circuit of Nautilus

Workout

Shades

A) 15AMRAP
20/15cal- Row
10- Hang Power Cleans 95lbs
10- Thrusters

3 Rounds plus 10 reps 

DH&R Workout2

Copied a workout my friend had posted on Insta.

Warm up on Expresso Bike 

Distance: 2.91 Miles Completed: Calories: 110 Speed (MPH): 15.4 Avg / 25.9 Max Power (Watts): 137 Avg / 246 Max Cadence (RPM): 80 Avg / 102 Max Heartrate (BPM): 126 Avg / 234 Max

Circuit of Nautilus

Insta Workout

Copied a friends workout from Insta.

Warmp up on the Expresso Bike

Distance:	2.91 Miles
Completed:
Calories:	110
Speed (MPH):	15.4 Avg / 25.9 Max
Power (Watts):	137 Avg / 246 Max
Cadence (RPM):	80 Avg / 102 Max
Heartrate (BPM):	126 Avg / 234 Max

Circuit of Nautilus

10 Min Amrap
20 Calories on Airdyne
10 Pushups
10 Seated DB Press @35

Back at it

Just going to train solo for awhile.  Back is much better.  

Post Ride did a circuit on Nautilus Machines 20 reps each movement and then stretched