Training Summary

Tuesday, December 31, 2019

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





Monday, December 30, 2019

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 



Sunday, December 29, 2019

FTP test

FTP Test via Peloton - Avg Watts - 215



Thursday, December 26, 2019

Post XMAS drag

20 Min EMOM

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

Tuesday, December 24, 2019

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

Monday, December 23, 2019

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


Sunday, December 22, 2019

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


Saturday, December 21, 2019

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





Tuesday, December 17, 2019

Counting Reps

AD 200 = 17:22

Counting Reps

21-15-9-15-21

Wall Balls
V-Ups
Cal Row

12:25

Monday, December 16, 2019

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



Sunday, December 15, 2019

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



Saturday, December 14, 2019

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







Friday, December 13, 2019

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

Thursday, December 12, 2019

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

Wednesday, December 11, 2019

Thor's Might

 Airdyne - 200 Cal - 14:10

"Thors Might"
20 Min EMOM

2 Power Cleans @175lbs
 Row in Remaining Time

Total Meters - 2476

Tuesday, December 10, 2019

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



Monday, December 9, 2019

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)



Sunday, December 8, 2019

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?



Saturday, December 7, 2019

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

Monday, December 2, 2019

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.

 


Sunday, December 1, 2019

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