Push Dont Pull

AD Warmup =356 - 32:15

Push Dont Pull

5 Rounds
1 Round of DT @155lbs
12 Deadlifts
9 Hang Power Cleans
6 S2OH

Followed by Max calories in 1 minute with minimum goal to be 270.

Total Time 23:00 minutes

Jack Frost

Airdyne Warm up - 10 Minutes

3 Rounds for time
15 Cal Row
10 Thrusters @95lbs

2 Rounds for time
15 Cal Row
8 Thrusters @115lbs

1 Round

15 Cal Row
67 Thrusters @135lbs


10 Minute Core 

FTP test

FTP Test via Peloton - Avg Watts - 215

Post XMAS drag

20 Min EMOM

20 DB Snatch @40lbs
16 DB Lung to OH @35lbs
20 Pushups
20 Goblet Squats @53lbs

The Nightmare Before Christmas

AD Warm Up - 200 Cal AD -     

“The Nightmare Before Christmas”
For Time
3 Rounds
21cal- Row
21- Wallballs 20/14
Then:
3 Rounds
15- Pullups
15- Thrusters 95/65
Then:
3 Rounds
9- Squat Cleans 135/95
9- Burpee Box Jumps 24/20

25:46

20k Chipper

AD - 353 - 32:35

20k Chipper

20 Cal Row
20 PP@115lbs
20 DL@135lbs
20 Burpees
20 Pullups
20 AirSquats
20 Push-Ups
20 T2B
20 DB Snatch
20 DB Thruster
20 DB DL
20 Cal AD

14:26

Recovery Wod

Airdyne Warm-Up -500 Calories


 6 Rounds -
3 TGU's with 40lb dumbell
15 Swings with 40lb dumbell

2 Min TGU Switching sides

3 Rounds of set down swings 5 reps

2 rounds
5 Single Leg Deadlift with row each side
Bear Plank Crawl with pushup ladde 4,3,2,1 and back up

10 SDL each side
10 Rows
10 Pushups
25 mountain climbers

10 mine cool down hip stretch

12 Days of XMAS

12 Days of XMAS
1 SDHP
2 Thrusters
3 Push Press
4 Power Cleans
5 Snatches
6 KBS @53lbs
7 Pull-Ups
8 Knees to Elbows
9 Box Jumps
10 Calorie Row
11 Burpees
12 OH Lunge with 45lb plate

26:06

Counting Reps

AD 200 = 17:22

Counting Reps

21-15-9-15-21

Wall Balls
V-Ups
Cal Row

12:25

Recovery Wods

AD Warm Up - 200 - 18:36

100's

100 Situps
100 Air Squats
100 Bench Press @95's
100 Mountain Climbers
100 Press

WOD Hunter

AD = 200 Calories in 17 minutes
 WOD Hunter

An alternating every 2 minutes workout today
.
Start the clock and complete 30 cals on rower, once complete it's max effort box jumps until clock hits 2
.
After your 2 minutes rest, when clock hits 4, jump on Airdyne bike for 30 more calories, and then max wall balls until clock hits 6 for another two minutes rest
.
Keep going until clock hits 24, so it will be 3 full cycles

Powder Row

"Powder Room"

 AMRAP 5:
1000 Meter Row
-----
1 Round of:
5 Pull-ups
10 Push-ups
15 Air Squats
-----
Max Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:
750 Meter Row
-----
2 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
-----
Max Clean and Jerks (115/85)

Rest 5 Minutes

AMRAP 5:
500M Row
-----
3 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
-----
Max Clean and Jerks (135/95)

Rd 1 -  5 reps
Rd 2 - 4 reps
Rd 3 - 3 Reps

3 Mini Wods

AD Warm-Up - 323 cal = 25minutes

WOD 1 - 3 rounds
30 Box Jumps
30 Slam Ball Squat Cleans
rest 3 Minutes

Wod 2 -  5 rounds
20 DB Snatches @40lbs
20 Ball Slams
  Rest 3 Minutes

Wod 3 AMRAP 10
15 T2B
15 Cal Row
5 Devil Press


Time 1 - 9:33
Time 2 - 8:33
wod 3 - 3 Rounds plus 12

Dad Bod WOD

AD Warmup 200m - 15:50


DAD WOD for time  w @45lbs Plate

50 Plate G2OH
40 V-Ups
30 OH Plate Lunges
50 Pushups
30 OH Plate Lunges
40 V-Ups
50 Plate G2OH


14:35

Thor's Might

 Airdyne - 200 Cal - 14:10

"Thors Might"
20 Min EMOM

2 Power Cleans @175lbs
 Row in Remaining Time

Total Meters - 2476

10 Minute Shred & 12 Min EMOM

 Airdyne - 151 calories - 11:28

10 Minute Shred (30 Sec on - 10 Sec Off)
Pushup to Reverse Crab Toe
Squat Staggered 180
Push-Up Jack
Plank Toe Touch
Dive Bomber
Run In Place
Reverse Fly Plank to Plank Hop
Half Squat Get Up
Back Extention
Butterfly Crunches
Chameleon Archers
Side to Side Squat
Side to Side Push-Up
Plank Kick-Out
10 Minute Shred FAT BURNING Workout


12 Min EMOM

10 Front Squats
10 Back Squats
10 Rows
10 Push Press

Roling Pin

AD Warm-Up 200 Cal = 16:50

DL Warm-Up - 2 reps @
135, 225, 255, 275

Rolling Pin

For Time:
25  Cal AD, 25 Sit-ups, 2 DLs, 2 Dips, 2 Pushups
25  Cal AD, 25 Sit-ups, 4 DLs,  4 Dips, 4 Pushups
25  Cal AD, 25 Sit-ups, 6 DLs, 6 Dips, 6 Pushups
25  Cal AD, 25 Sit-ups, 8 DLs, 8 Dips, 8 Pushups
25  Cal AD, 25 Sit-ups, 10 DLs, 10 Dips, 10 Pushups 

Barbell: (265)

Abomination

 Warm-Up - Airdyne - 200 Calorie

"Abomination"

6 Rounds
1 min Row/AD
1 min DB Snatch - 40lb
1 min Sit-Ups
1 min Z Press - 2 @30lbs
1 min Goblet Squats @53lbs
1 min Rest

What's with the Hair?

MeadowBrook

30 Min AMRAP

Sled Push - up & back
250m Row
10 each side weighted lunges
10 Pushups
15 Sand Bell Slams
15 Reps - DB Deadlifts 2 @70lbs


Followed by 10 minute Core WOD

Row Series - Super Chief

Warm up Airdyne - 10 minutes 137 calories


Row Series VI - Event #4

Row 500m
   Rest 1 minute
Row 999m
   Rest 1 minute
Row 999m
   Rest 1 minute
Row 999m

Scores:
4A: 500m time
4B: Slowest 999m time

Row 500m  - 1:37.1
rest 1 minute 
Row 999 - 3:44.7
rest 1 minute
Row 999 - 3:45.3
rest 1 minute
Row 999 - 3:48

3497m - 12:56 1:50.9

Totally blew up on the last 999meters.  Didnt even start the pull before the rest period ended.

 

21-15-9 Barbell & Rower

Airdyne Warmup -200 Cal = 18:02

Cash In - 25 Abmat Situps with 25lb Plate

21-15-9 All @95lbs
Front Squat
Push Press
Pullup
Deadlift
Calorie Row

17:50

 Cash Out - 25 Abmat Situps with 25lb Plate

Plus 100 Calories in 10 Minutes

Bodyweight Blaster

Airdyne Warmup 250 Calorie = 17:17

10 Rounds

5 Burpees
10 Pushups
15 Situps
20 Squats

17:29

Grey Day

Fall Grey Day

 Airdyne Warmup - 250 Calories

5 Rounds

10 DL
10 Snatches
10 Renegade Rows each arm
10 Goblet Squats
10 Push-Ups
10 Plank Pull Throughs

16:45

Macho Man & Randy Savage

AD Warm-Up - 15 Minutes - 180 Calories

"Macho Man"
Build to a Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks

95, 135, 155, 175


"Randy Savage"
AMRAP 12
3 Rounds of "Macho Man" (135/95)
15 Toes to Bar


5 Rounds plus 2 Reps

Row Series - Golden Arrow

Airdyne Warm-Up 153 Calories = 10min



















13 Rounds
Row 130m
Rest 90 seconds

Scores:
3A: First 130m time  - 22.3
3B: Total time 4:53.8

Strict Strength

Airdyne Warm Up - 200 Calories - 17:14

20 Med Ball Moves
25 MB Curls
25 MB Palm Press
25 MB Halo
25 MB Pushups
25 Tricep Ext

25 Min Strict  Strengths

5 Strict HSPU
10 Strict Pullups
12 bench Press @60% of Body Weight
5 Strict T2B
10 One Leg DL @70lb KB
10 Double DB Z Press
12 Double DB Curl
25 Situps

3 Rounds plus 42 reps

Back to the Hood

Nice to be back at home to do a work out.   Full day of errands. Finally go in the gym around 3pm

10 Rounds

1 Mile Airdyne
5 Clusters @135lbs
10 Sand bag slams
10 Wall Ball rotational throws

44:44

Day 2 @ Intercontinental

Warm up on Elliptical

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
* Burpees
* Lunges
* Pushups
* Situps
*  – Complete each “round” (10, 9, 8, etc.) for each exercise before proceeding

11:37