Back in the Shed

300 Calorie AD Warmup

Home Alone

3 Rounds

20 KBS
20 Pushups
10 C&J's @115lbs
20 Goblet Squats
20 Situps

14:45

Four Season-

The Four Season hotel gym is actually an Equinox gym.  Although huge and nice it comes with a crowd.  

Did bike and 10 Minute Core

Equinox Day 2

Back at it today.   More time riding.  A couple of easy recovery days.

Dog Days of Summer - Thrusters

Dog Days of Summer Completition:

 Finished up today on the 40K target!

Warm Up - 251 Calorie

Thruster

10@75lbs
10@95lbs
10@115lbs
10@135lbw
5@155lbs


SuckerPunch - 21-18-15-12-9

KBS
Thrusters

10:00

Rowing is lIfe

Row 10 K 41:41 - Faster than yesterday

The easy 2k Row and 3k Row

Getting close to 40k with days to spare.

Gettting the meters in

10k Row - 44:00

4 rounds

1k Row
BB Complex
5 DL - Clean - Press - Back Squat - Press
50 Cal Row
20 Slam Ball Situps

43:20

1k Row Cool Down

Carruage Trail Mt Bike Loop

Row and Clean your ERG

 Row 600 Fast - 600 Slow
Row 600 Fast - 600 Slow
Row 600 Fast 
Rest 2 Min
Roe 400 Fast Row 400 Slow
Rest 2 min
Row 200 Fast - 200 Slow

Followed by
600m
r1
400m
r1
200m

Clean Your Erg

“Clean Your Erg!”
For Time (15min Cap) …
500m Row, 5 Cleans (155/105 lbs), 5 Push Ups
400m Row, 6 Cleans (135/95), 6 Push Ups
300m Row, 7 Cleans (115/85), 7 Push Ups
200m Row, 8 Cleans (95/65), 8 Push Ups
100m Row, 9 Cleans (95/65), 9 Push Ups

13:17

Rowing Day

Fish Game X 4

1000m Row

12 Rounds of 250M Row
Followed by 1 Minute of Rest

Core 10 Minutes

Ride Row & Sweat

 Warm up 533 Calories 40:00


3k Row followed by 30 situps 20 pushups
2k Row followed by 20 KBS and 10 Goblet Squats
1k Row followed by 10 situps 10 pushups

SLAM BALL and Rowing

Warm Up - 411 Calorie on AD






















10 Rounds
250m Row
10 Ball Slams

19:53



Ball Minute EMOM

Row 1 Minute followed by
Even Minutes row
Odd minutes slam ball moves
OH Lunge
Throw Ups
Single leg Toe Touch
Alt Push-up
Ball Squats
Rest 1 minute
Repeat

Everest & Row Body

 Warmup- 300 Cal on AD

Everest

Row
250m
500m
750m
1000m
1500m
2000m
with 30 seconds of rest between rounds


WOD 2


Row 500m
25 Push-Ups
25 Sit-Ups
25 Burpees
25 Sit-Ups
25 Push-Ups
Row 500M

Time - 9:39

Ladder

Warm up

305 Calories on AD

Ladder

10,9,8,7,6,5,4,3,2,1

Bench Press @155lbs

Row
100,200,300,400,500,500,400,300,200,100

25:02

Get the work done

Warm-Up 1500M Row

250 Cal AD - 20:17

Pull-Pull

2 Min EMOM
20 Calorie Row
4 Power Cleans - Increasing
Rest 3 Minutes

x 7

135,155,165,175,175,175,175

Cool Down 100 Cal AD

 

"Double Fist"

 Warm-Up- 5X
300M Row
40 Cal Airdyne


"Double Fist"
For Time:
500 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
1000 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
500 Meter Row
Dumbbells: (30's)

12:28

Cardio

200 Calorie AD Warmup - 15:15

30 Minute Amrap

70 Calorie Row
55 Calorie AD

3 Rds plus 70 plus 2 Calories

Back in the Hood

15 Minute AD Warm Up - 206 Calories

 Followed by

40 Min AMRAP

1K Row
Barbell Complex @155lbs of
5 Deadlifts
3 Hang Cleans
1 Shoulder to Overhead
1 Mile AD Ride
40 Mountain Climbers/Spider Move

4 Rounds plus 10 Minutes

1K row recovery

Fairmont Orchid Day 3

First day the gym finally had air conditioning!

300 Calorie Warm up on the Bike

Followed by 30 Minute EMOM with 2 30lb Dumbbells of

Minute 1 - 24 Dumbbell Reverse Lunge
Minute 2 - 12 Pushups
Minute 3 - 15 DB thrusters
Minute 4 - 14 Renegade Rows
Minute 5 - 10 Burpees
Minute 6 - 10 V-Ups

Repeat for 5 Rounds

Fairmont Orchid dayt 2 - Patsy Jean

The Fairmont Orchid Fitness Center is a sweat box.    If the air is being conditioned this athlete cant feel it.   I could wring my shirt out after the 30 minute bike ride I did to warm up.

 That was followed by a dumbbell workout suggested by Dennis M.


PATSY JEAN

For Time:

50 alt. dumbbell snatches @ 35lbs
40 double dumbbell clean and jerk @35 lbs.
30 alt. dumbbell snatches
20 double dumbbell clean and jerk
10 alt. dumbbell snatches

6′ rest
4 Rounds for Time:

20 dumbbell squats 2 @ 35lbs
10 Pushups

Fairmoint Orchid Fitness Center

Warm Up on Bike - 361 Calories


5,10,15,20,25,20,15,10,5 Pushups
5,10,15,20,25,20,15,10,5 Sit-ups
10 KBS between rounds
15:48

10 Minute Core Peloton

AD - Strength and Soccer

 30 Minute AD - 430 Calories

Strength

Bench Press
15@135lbs
10@155lbs
4@175lbs
4@175lbs
3@175lbs

3 Rounds of 
Landmine Row & Press - Left and Right
all @175lbs

Followed by Soccer = Another really warm day

Every Damn Day. & Complete the Process

200 Calorie AD

EVERY DAMN DAY
For Time:
33-27-21-15-9
Calorie
KB sit ups

COMPLETE THE PROCESS
For Max Calories:
15 minute bike
Every 1:30, complete 5 push-ups + 5 power cleans @155lbs

Beantown Wod Challenge

300 Calorie AD Warmup

As I was warming up on the airdyne this morning I was texting my old work out partner to see what he had done for a wod.   He came back with this -

2 rounds
600m plate run (45/25)
25 toes to bar

Rest 3 minutes

2 rounds
40/30 cal bike
20 dB step overs

Looked like a good wod and a chance to go head to head virtually.

Final Time -  23:20

Dog Days of Summer challenge!

Today started the Concept2 Dog Days of Summer challenge!Did a 200 Calorie Airdyne warmup and then jumped on the rower.   I decided to go after the whole number in 1 sitting even though my rowing fitness is not what it used to be.