Meritage Day 2

Peloton and some dumbell work

Plus this one

Meritage Resort Gym

Peloton Ride

Airdyne and KB

10 min Warmup - airdyne
100 calories

200 Calories for time:
50 Calories Arms and Legs
50 Calories Arms-only
50 Calories Legs-Only
50 Calories Arms and Legs


4 Rounds for Time:
5 KB hang squat cleans each arm @ 53
10 KB pushups
10 KB sit-ups
25 calorie Assault bike

Home Schooling

 I have been on a home schooling training plan during the week.  That time change from 5:30 to 5:15 is just too much.   I draw the line at getting out of bed before 5am.  


5 minute warm up

Followed by

10 Rounds of 15 seconds on and 15 seconds off


Followed by

50-40-30-20-10-20-30-40-50 Calories on the Airdyne.


Followed by


2 rounds of

DL
Clean
Squat
Curl
Back lunge
S2OH
20 Calories

Switch sides and do 5 reps

Corpse Drag Kettlebell Workout

3 Rounds

12 KBS
12 Goblet Squats
12 reps each KB Snatch
12 KBS
12 SDL
12 reps each KB Clean
12 KBS
Rest 1:30

Round 1 - 3:57
Round 2 - 4:51
Round 3 - 5:29

Partner WOD

Partner WOD100 CAL AID

50 Box Jumps (24/20 in)
50 Kettlebell Swings (55/35 lb)
50 AbMat Sit-Ups
50 Deadlifts (155/115 lb)
50 Burpees
50 Pull-Ups
50 Overhead Lunges (45/25 lb Plate)
50 Kettlebell snatch (53/35)
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
100 Cal AD


Partnered With Steve

25:28

Airdyne and dumbell work

Warm Up = 300 Calories

COMPLETE THE FOLLOWING CIRCUIT 3 TIMES:
* 8 Halos (each side)
* 10 Goblet Squats
* 8 Overhead Presses (each side)
* 15 Kettlebell Swings
* 8 Bent Over Rows (each side)
* 6 Front Rack Reverse Lunge (per side
100 Calories

Endurance Day

Warm-Up - 150 Calories

Endurance Day
 For Time
1000m- Row
Rest 1:1
x3
*During rest perform 2-3min of active recovery
*Negative splits or same score

20 pushups and 20 Sit-ups between sets

 Cool Down - 150 Calories

Eagle and 1 Arm KB wod

301 cal warm up
500m time trial
1:30.5

Eagle
8 Rounds
8 double kettlebell front squat
20 meter farmers carry

20 cal penalty every time you put bells down
5-2-1
10:37  plus 40 Calories

6 rounds - right arm/ left arm
25 calories
With dumbbell in one hand ONLY (let's say the left hand):
* Waiter Walk (short walk with weight overhead like a waiter)
* Suitcase Carry (short walk with weight like a suitcase)
* Suitcase Deadlifts
* One-Hand Overhead Presses
* One-Hand Bench Presses (keep other hand "free")
* Side Bends

Bloodshot

Bloodshot 5 Rounds
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (14/10)
20 calories you pick

18:05

Wynn Day 3

DUMBBELL DT"  @ 50lbs dumbells.
5 ROUNDS FOR TIME
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Press



Airdyne  401 Calories

Wynn Gym Day 2

Since the meeting is in full swing it was a mad house at the gym with about 30-40 people lined up waiting for the gym to open at 5:30.   Dennis and I did a partner workout so that we could at least claim two pieces of equipment

5 Rounds for Time

One guy rows while the other completes this round   The score is total meters
*         17 Kettlebell Swings (53/35 lb)
*         17 Knees-to-Elbows
*         17 Sumo Deadlift High-Pulls (53/35 lb)
*         17 Goblet Squats (53/35 lb)

At the Wynn Gym

Warm up 252 calories

5 Rounds of 5 reps each side
Deadlift
Clean
Curl
Lunge
Press

Airdyne and Abs

Basement Workout before I travel

3 Rounds of

100 Cal Airdyne
40 Situp variations
20 Pushups

Row Series 2k and then KB wod

 Warm - UP  100 Cal on Assault Bike

Row Series 2k

This started off fine but went south in a hurry.

Followed by 25AMRAP

5 HPC with 2 KB 35lbs
5 Front Squats with 2 KB 35lbs
5 Lunges each leg with 2 KB 35lbs
5 Single Lead DL each leg with 2 KB 35lbs
Turkish Get Up - 1 each side

Mumbo Jumbo

"Mumbo Jumbo" 

Teams of 2
For Time (30 Minute Cap)
3 Rounds:
20 Deadlifts (95/65)
20 Hang Power Cleans (95/65)
20 Push Jerks (95/65)

150/100 Calorie Bike

2 Rounds:
20 Deadlifts (115/80)
20 Hang Power Cleans (115/80)
20 Push Jerks (115/80)

150/100 Calorie Bike

1 Round:
20 Deadlifts (135/95)
20 Hang Power Cleans (135/95)
20 Push Jerks (135/95)

150/100 Calorie Bike

COMPLETE THE PROCESS

COMPLETE THE PROCESS
For Max Calories:
20 minute bike
Every 2:30, complete 10 Pushups + 5 hang power cleans (135 and then 155)



205 calories

No Tricks

NO TRICKS
For Time:
10-9-8-7-6-5-4-3-2-1

Back Squats @ 185
3-6-9-12-15-18-21-24-27-30
American Kettle bell swings @ 53 lbs.

On paper it looked doable in reality my legs are wrecked!

Calories and Kettlebells

EVERY DAMN DAY
For Time:
33-27-21-15-9
Calorie
Sit up Variations

Plus KB circuit

4 rd plus 2 min rest

6 reps of
1KB Pushup
Deadlift
Right Arm Clean
Squat
Press
1kb Pushup
Deadlift
Left Arm Clean
Squat
Press


Plus
10 reps each of Jump Jack Press
10 Pull and Cross punch
10 Around Body and Chest curl
10 Squat SDLHP
10 Each Arm  Hallow Hold Press
10 Goblet Touch Ups

Retest - Row'd Royalty 19.4 2-3-Five

Landed in San Francisco for Company kick-off around 10:30 by the time i got to the hotel and dealt with the help desk to fix a problem with my phone it was 2am!  I woke up at 4:30 wide awake and decided to re-test because even on 2 hours of sleep I felt way better.

Dennis and I ubered over to the Embacadero Y to do the workout but 2 out of 3 rowers were occupied.   We waited it out by warming up on the bikes and then I did a short warm up on the rower. Feeling much better this time around. Plan was to take a few seconds off the 2k and kill the 3k.  The 2k went according to plan and I felt good on the 3k.  I knew if I could get to my target with 1k to go I would be fine.


RR19.4 – “2-3-Five”

Row 2000 meters. Rest 4 minutes. Row 3000 meters.
Scores:

• 19.4A – 2000M Time
• 19.4B – 3000M Time
• 19.4C – Cumulative Time (5000M)

Huge improvement over last time and my HR wasnt jacked up.  

2K 7:12.9  vs 7:19.5

3k 11:18 vs 11:57

5k  18:31 vs 19:16

Im hoping I did enough stay on the top of the leaderboard

 

Basement Workout

250 Calorie Warmup

 5 Rounds

10 Swings
10 Goblet Squats
10 Man Makers
10 KB Sit-ups
25 Calories

Row'd Royalty 19.4 2-3-Five

RR19.4 – “2-3-Five”

Row 2000 meters. Rest 4 minutes. Row 3000 meters.
Scores:

• 19.4A – 2000M Time
• 19.4B – 3000M Time
• 19.4C – Cumulative Time (5000M)

Warmed up a bunch and just felt tired.  Sometimes once you get moving you feel better, i just didnt.  My heart rate was thru the roof.  Sure sign of fatigue.  Oh well ... looks like a retest on Monday morning