Home gym completed

My Rogue equipment arrived while I was away so i have been doing the set up over the last 3 days and finally managed to get it completed this morning.   Its perfect for what I need and like all Rogue equipment its top drawer.   Here is a shot of the new gym set-up.

 Workout

200 Calories in 9:17

Followed by

5 Rounds of

10 Bench Press at 135lbs
25 Calories on Airdyne






Dedham Pick Up Soccer. - Followed by Relaxing in back yard.

Sicko Mode

Sicko Mode21-15-9-6-3
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters

Rx- (135)

15:57 

Jelly Belly

Back at Shedfit for a good home workout.

Airdyne 10 minute warmup =50 Calories


“Jelly Belly”

For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Schwinn Bike
10-8-6-4-2: Deadlifts (205)

 

10:32

KB Workouts at Las Alcobas

Very nice hotel in St Helena for Advisory board meeting. 

Bike Warm Up


Complete
50 KB Swings
20 Russian Twists
40 KB Snatches
20 KB Straight arm situps each arm
30 KB Cleans
20 KB Crunch
20 KB Around the world
20 KB Side ups
10 Goblet Squats
20 KB overs 



Followed by

Just Dumbells

4 Rounds of
12 DB Front Squats
9 DB PP
12 Renegade Rows Alt

10:59

Morning Workout

10 Min Airdyne - 130 Cal

21-15-9

Barbell front squat
Barbell Push Press
Plank Jacks
Cal AD - 75 per round

Airdyne - Cleans and Soccer

 Air - Clean

100 Cal on AD
15 Clean & Jerks
100 Cal on AD
12 Clean & Jerks
100 Cal on AD
9 Clean and Jerk
34:12

Dedham Pickup Soccer 

Vasselain

“Vasselain” For Time:
800m Run
50- Push-ups
50- Box Jumps 24/20
50- Wallballs 20/15
50- Sit-ups
50- Pullups
800m Run

Pushed hard on first run.  Pretty good on pushups.  Wall balls were the worst and the pull up bar was difficult.  

Total time: 20:18
Beat my time from 2016 - 23:41!
Plus

Day 3 at Pennisula

Had plan to take a rest day but since I was up I got a ride in.

Hotel Workout at Pennisula

Peloton Workout

Followed by

 

Plus KB Flow 2 rounds 

Peloton - Stretching and Universal Machines

3o Minute Hip Hop Ride

LEADERBOARD RANK

192/ 4,497

ACHIEVEMENTS (1)

• TOTAL OUTPUT

  406kj

• DISTANCE

  11.11mi

• CALORIES

  524kcal

---

• AVG OUTPUT

  226watts

• AVG CADENCE

  80rpm

• AVG RESISTANCE

  54%

• AVG SPEED

  22.3mph
•  

Followed by

5 min Hips Stretch

REBECCA KENNEDY·STRETCHING

5 min Glutes & Legs Stretch

BECS GENTRY·STRETCHING

5 min Full Body Stretch

EMMA LOVEWELL·STRETCHING


Followed by 1 round of nautilus plus KB work

Shed WOD

Best WOD ewer is when you get to train with your kids.  Tris got up at 5:30am and worked out with me. 
 5 Min Airdyne

followed by 1.8 Mile fun for Tris

and 15 Minute total airdyne

followed by

one person does

5 Pushups
5 Deadlifts
5 Squats
5 S2OH

while other person rides Airdyne

AB work out post wod.

Life's a Holiday

Life's a Holiday
4 Rounds
10 WB
10 BJ
5 PP @135lbs
10 KB Swing
5 Lunges @115lbs
200M Run

20:09

Stuff

20 Minute Airdyne - 305 Calories

4 Rounds
6 Manmakers
10 KBS @70lbs
10 Goblet Squats @44lbs
20 Russian Twists with 35lb DB
20 Airdybe Calories

23:55

My workout partner

Airdyne & KB

20 Minute Airdyne Warm-Up - 205 Calories

20 Cal AD
20 KB SDHP
20 Cal AD
10 KB Clean each arm
20 Cal AD
10 KB Snatch Each Arm
20 Cal AD
20 DB Renegade Rows
20 Cal AD
20 AB Crunch

11:42


Rainy Night in NYC

The Runs

The Runs

“2 Rounds:
400m Run
26 Hand Release Push-ups
400m Run
26 KB Swings (53/35#)
400m Run
26 Sit-Ups
400m Run
26 Deadlifts (75/55#)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20″)

28:07


Plus 10 Min Core with Becs Gentry

Partner and 10 minutes of agony

A) 24AMRAP w/a Partner
*ALTERNATE EVERY 3 MINUTES
20  cal- Row
20 -  Sandbag Lunges

20 - Plate G2OH 45/25

Followed by

Max Meters 10 minute max
5 min - AD
 followed by
5 min Row

63 Cal on AD
74 Cal on Erg

Eighteen Wheeler

“Eighteen Wheeler”
AMRAP 18
18/12 Calorie Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
20 AB Mat Sit-Ups

4 Rounds plus 28 Reps

Adderal

Meadowbrook with Pat, Jeff and Dennis

Adderall

AMRAP in 27 minutes
From 0:00-10:00:
1 mile Run
Max Clean-and-Jerks (135/95 lb)

Rest from 10:00-13:00

From 13:00-20:00:
800 meter Run
Max Power Snatches (50 Lb Dumbell)

Rest from 20:00-23:00

From 23:00-27:00:
400 meter Run
Max Thrusters 2 45lb Dumbells

 

 Nice to do some variation of the movements

15, 43, 21