Black Lung

AD - 30:47 - 400 - 17.6 


Black Lung
For Time:
21-15-9
-Thruster (95/65 lbs)
-Push Up
-Front Squat
-Pull Up
-Wall Ball Shots (20/16 lbs)
-Burpees

Goliath

AD -33:39 - 400 Cal - 18.4K

Goliath
5 Rounds for Time

15 Cal Row
15 G2OH - 45lb Plate
15 Burpees
15 Cal AD

19:44

Recovery WODS

8 days in a row with out a day off is catching up with me.  So today was going to be fairly easy.

AD Ride -62 minutes - 557 Calories - 30.4km

Peloton Workouts
 10 min overall Stretch
10 Leg Glute Stretch

Redefining Strength
10 minute Tabata Hip Bridge movements


Mirror - 2 WODS

ERG Rapid Fire

Ad Warm-up -32:44 - 350cal - 17.2 K

ERG Rapid Fire
5 Rounds for Time
5 Renegade Rows
10 DB Lunges
5 Kneeling Presses
10 Cal Row

12:27


Total Km - 18.226

Strength

AD- 40:32 - 508 - 22.6k

Strength

Bench Press
T2B
Front Squat

10@135lbs
10@155lbs
5@175lbs

BAD WOD 56

AD - 30:33 - 400 - 17.3

BAD WOD 56
AMRAP 10
3 Pullups
6 Pushups
9 Sit-Ups
12 Squats

9 Rounds plus 6

AD - 28:45 - 400 - 16.5

Dead Center

AD -30:55 - 401 - 17.6

Dead Center
50-40-30-20-10 AbMat Situps
25-20-15-10-5 Deadlifts @155lbs
15 Cal Row every round

14:27

Tyler Holt's Ultimate HIIT Landmine Workout |

AD - 31:16 - 401 - 17.6k

Tyler Holt's Ultimate HIIT Landmine Workout |

4 Rounds
Landmine Burpee:
Landmine Lunge To Press:
Landmine Bent-Over Row:
Landmine Chest To Sit-Up:
Landmine Twist: 
Landmine Pull and Press:

Perform each exercise for 30 seconds followed by 30 seconds of rest.
After you complete one full circuit, rest 1-2 minutes,

Gross Trailer Weight

AD Warm-Up - 34:46 - 501 - 20.1K

Gross Trailer Weight
500m row
50 Squats
400m Row
40 Situps
300m Row
30 Push-ups
200m Row
20 Walking Lunges
100m Row
10 Burpees
500m row
10 Burpees
400m Row
20 Walking Lunges
300m Row
30 Push-ups
200m Row
40 Situps
100m Row
50 Squats

 24:25 compared to 29 something last time

Alexis Bodywork Barbell Wod

AD - 42 min - 622 cal - 25k

Alexis Bodywork Barbell Wod
5 rounds for time:
10 sumo deadlift high pull
15 calorie bike
10 front squats
15 situps
10 push press


17:11

Full Body Resistance Band Workout

AD - 30min - 462 cal - 18.1k


33 Minute FULL BODY RESISTANCE BAND WORKOUT!

WORKOUT OVERVIEW: • 8 Exercises performed in supersets
 • 4 sets of each superset 
• 40 sec on // 20 sec off // 40 second extended break 

EXERCISES: 1. Lateral Lunge to Press 
2. RDL to Bent Over Row 
3. Chest Press 
4. Squat to Shrug 
5. Seated Reverse Grip Rows 
6. Skull Crushers 
7. Bicep Curls 
8. Sumo Squats

Triplet Tester

AD - 30 min - 383Cal - 16.9km

Triplet Tester

21-18-15-12-9-6-3
Deadlift @135lbs
Wallballs
Box Jumps

14:50 

Brutus

AD warm-up - 30:02 - 407 - 17.1

Brutus
For time
1-2-3-4-5-6-7-8-9-10 reps of:
* Hang Power Cleans (40% BW) - Ended up doing 75lbs
* Overhead Squats (40% BW) - Ended up doing 75lbs
* Ring Dips
*
* Then, 1k row
* Then, 10-9-8-7-6-5-4-3-2-1 reps of:
* Hang Power Cleans (40% BW) - Ended up doing 75lbs
* Overhead Squats (40% BW) - Ended up doing 75lbs
* Ring Dips

34:54

Ladder

AD -30:03 - 401 - 17.1


Ladder 10-9-8-7-6-5-4-3-2-1
Bench Press @155lbs

100-200-300-400-500
500-400-300-200-100

25:10

Ready Set & Sweat

Ad - 30:34/334/16.1 km

Back Squat 5,5,5,5,5
WU 135lbsx10
185, 205,215, 225, 235

Ready Set & Sweat

10 Min AMRAP
5 Pushups
10 Squats
15 Situps


11 Rounds plus 16 reps

Barbell Blast

Airdyne -36:43 - 433 Cal. - 20km

Barbell Blast

5 Rounds

10 Shoulder Press
15 Bent Over Row
10 Good Mornings
20 Alt Lunges
10 Curls
10 Landmine Russian Twists

16:40



10 Min AB Mornings

Nifty Fifty

AD - 50;42 606 Calories - 27.8Km

Nifty Fifty
5 Rds
10 DL @185lbs
10 Pushups
10 T2B
10 Dips

15:00

AD & ABS

Easy day today

AD and ABS

AD - 17.8K

Ladder

Airdyne - 32:50 - 16.2K  - 316 cal

12 Min AMRAP
Ladder

2,4,6,8,10,12,14  Bench Press @135lbs
4,8,12.16,20,24, 28   Situps

Alcatraz

Airdyne30:45 - 324 cal - 16.1km


Alcatraz
6 Rounds
15 Cal Row
15 KBS
15 Hand Release PU

14:50

“John Burnside”

Airdyne Warm-Up - 23:40 300 Cal - 13.3K

Background: This Firefighter Hero WOD is dedicated to John Burnside, FDNY, Ladder 20, who was killed on September 11, 2001.


3 Rounds for Time
* 20 Back Squats (205/125 lb) 185lbs
* 20 Box Step Ups (30/24 in)
Take the barbell from a weight rack for the back squat.


16:46

Rep Strength

Airdyne Warm-Up  35 min 411 calories 18.4km

25,21,18,15,12,9.6,3

Deadlift
Hang Clean
V-Ups / Mt Climbers

28:48

CF Classic 10

AD Warm Up = 33 min - 401 cal - 18.4 KM

CF Classic 10
AMRAP 15
55 Cal Row
35 Abmat Situps
15 Two handed dumbell Snataches @ 3olbs

2 Rounds plus 22 calories

Still not back

Im still not functioning at 100%.  These workouts are way harder than they should be and if I really

push it I end up doing a lot of coughing.


Airdyne Warm-Up - 30 minutes = 300 Calories = 15.6km


Followed by

15 Minute AMRAP

2 Cleans adding 2 reps every round @135lbs
10 Pull Ups - T2B  switch every round
15 cal Airbike


5 Rounds 

Still struggling

Airdyne Warm-Up12.8Km


4 x10 X 3


1. Bicep Curl to Press
Squat & upright Row

2. Chest Press
Step Ups

3. Single Arm Bent Over Rows
KBS

4. Bent over Flies
Front Shoulder Raises
Leg Lifts

Well that was awful

Came down with the flu last Monday and spent the rest of the week in bed with a fever and cough.  That was completely dreadful. I havent been that sick in a long time.   Today was the first day back for a super light workout - 20 minutes on the airdyne just to get the blood flowing.  It still made me cough which was not great.