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After 2 weeks on the road just had time for an easy airdyne.   16.2K.   Not feeling great.

Real Recovery WOD

My foot and calves are sore from yesterdays run and I am still tired from the time change and not getting enough sleep.

Easy Airdyne -45 minutes  22.2KM

Fitness Blender WOD
10 Chest Press
20 Toe Touch Crunch
10 bent over Row
20 Back Bow
10 over head press
20 Russian twist
10 pull over
20 Bicycle Crunch
10 Tricep extension
20 side hip raise
10 bicep curl
20 side hip raise

Recovery WOD

Airdyne 25.5Km

Followed By

Frank Medrano 10 minute follow along AB Workout 

Run with Tristan.  Never a good idea to try to run at his pace.  

 

Wynn WOD 3

Keiser Bike - 12.2 Miles in 35 minutes

Followed by:
10,9,8,7,6,5,4,3,2,1
Pushups
Ball slams
Sit-ups
Man makers
Plate ground to overhead

Wynn WOD 2

Wynn WOD 2 - 30 minutes 12 miles - 19,312K
30 Minutes on Kettler




















4 Rounds

DB High Pull x10
Squat Press x10
Reverse Lunge x10 each leg
Bent Over row
Romanian DL
Jump Squat
Rest 1 Minute

Wynn WOD 2

Keiser - 35:56 - 11.9K

20 Min EMOM

🙄. For 20min, 5 Rounds:Min 1: Single Arm Alt. Devil's Press (50/35)
Min 2: Box Jump Overs (24/20)
Min 3: Max Cal Row
Minute 4: Rest
(Score is total reps)

Two 15 EMOMs

Airdyne Warm- Up -20K

5min. EMOM:
Min. 1) 5 Bench Press (climbing)
Min. 2) 5 Deadlifts @50% of MAX
Min. 3) Weighted Sit-ups

Metcon
15min. EMOM
15/12 Cal Row
15 Push-Ups
10 DB Box Step-Ups (24/20")
On the box step-ups:
- Left + Right = 2 reps
- Hold anyway you like

28 Min Amrap

Airdyne Warm Up - 21.5KM

28min. EMOM:
Min. 1) 3 Back Squats @185lbs
Min. 2) 3 Squat Cleans @155lbs
Min. 3) 12 Toes-To-Bar
Min. 4) 12 Cal Assault Bike

Weston Day 3

Weston Day 3

 Bike - 11.6 Miles


KB Workout
3 Rounds
20 KB Swings
12 KB OH Press
15 KB High Pulls
10 KB Figire 8's
30 KB Russian Twists
15 KB Situps

Weston St Francis Day 2

Warm Up

Eliptical - 2 miles

Followed hy Killer KB Circuit

Followed by Cool down

St Francis Westin

Peloton

Dumbell Workout
5 - 1 Leg Deadlift each leg
5 - Snatches each arm
10 OH Lunges - R/L
DB Situps

Round 1 - 40, 50, 55

ReRow - 20.4 10 min Max Row'd Royalty

 AD - 20k - 35 minutes
 ReRow of Row'd Royalty

Airdye and Soccer

Airdyne Warm Up - 15.2 Kilometers


Soccer -

Plus Dog Walk 2.4km

3 Rounder

Airdyne Warm-Up - 18k

Buy in Run - 800m

3 Rounds

6 Man Makers with Press
10 KB Swings
8 Med Ball Squat Slams
40 Sec Bar Hang
Row 400M

Row'd Royalty - 10 Minutes as many meters as possible.

Warm Up
 AD - 10K

Row;d Royalty 20.4

Row as far as possible in 10 minutes

Total Meters - 2687

Ride - DB ABs  -

Dead Legs

Airdyne -  33 minutes - 17K

Dead Legs

5 Rounds

7 Deadlifts @185lbs
20 Jumping Jacks
7 Deadlifts @185lbs
20 Calorie AD

10 Minutes Abs

Arm & Hammer

AD Warm-Up - 10.6k

Arm & Hammer

Buy In 15 Clusters @135lbs

3 Rounds

21 Calorie
15 Pull-Ups

Cash-Out 15 Clusters @135lbs

14:48

Row'd Royalty (415) Row-Long ext. 20.3

AD Warm Up
26.5 KM Warm Up



2020 Workout 3

Row 4000m & 1000m & 5000m
Rest 3 minutes between each interval.

SCORES
20.3A: 1000m Row Time.  - 3:37.8
20.3B: 10,000m Row Time.- 39:35.8

Jeff’s Birthday WOD

Airdyne Warm-Up

50 minutes - 26K

Jeff’s Birthday WOD
5 Rounds
13/11 cal Row or bike or ski
15 Push Press  DB or KB
11 Burpees
11 KB Swings 

14:58

Plus 10 Min CORE