Angie in a Boat

AD - 30 Min 434 Calories -17.7 KM

Angie in a Boat
5 Rounds
20 Pullups
20 Pushups
20 Situps
Row 1k

34:00.8

1k TT and Winter Sun

 AD - 36:49 - 402 Calories - 19.12k

Erg 1k - 3:30.2 -1:45.2

Winter Sun
4 rounds
250M Row
10 KBS
10 Goblet Squats
10 SDLHP
10 Pushups
20 Spidermans

15:07

To the finish & Saints Row

AD Warm-Up - 30 minutes - 401 calories - 17.2

With only a day to go on the way back to 1k of the April Fools Challenge.  It has been a good way to get back into rowing shape and to stick with it.  As a result I am more ready for the Row Series which is right around the corner.  I used the 10K and 5K milestones as fitness tests to see how far off I was from my PR's.   Today was 2k test.   Not a bad result.  7:15

Saints Row
5 Rounds
15 Cal Row
20 Erg Jump Overs
10 Alt DB Clean and Jerk

12:42

3k & Dusk to Dawn

Erg 3k - 12:56 - 2:09.4

From Dawn to Dusk
30 Cal AD
30 Air Squats
25 Cal AD
25 Air Squats
20 Cal AD
20 Clean & Jerks @95lbs
15 Cal AD
15 Snatches









+15 Min Core

4k plus "Its Complicated"

4k Row

Followed by

"It's Complicated"

21-15-9
Down-Ups
Situps

15-12-9
Backward Burpees
Jumping Lunges

9-6-3
Wall Walks
Pistols

14:33

5K for Time

2k Warm Up Erg

5K - Row

6k - Band Workouts

6K

40 Sec of Work - 15 seconds of work
Band Workouts
Squat-To-Press  
Bicep Curl
Powerbomb
Hamstring Curl-To-Superman
Bulgarian Squat (LEFT)  
Bulgarian Squat (RIGHT)  
Lateral Raise
Push-Up  
Low-Row  
Torso-Twist (LEFT) 
Torso-Twist (RIGHT) 
Alt. Leg-Lift  
Ab Crunch (50 reps)

7k Row

7k Row - 28:35

Grinding Out

Grinding out ......

8k - 32:45 - 2:01

 

Workout #1  

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm


5 Rounds +27reps

Recovery Day

Used todays row as a recovery. 

Followed by WOD 

For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

 8:35

Close to a PR

10k Row

11k plus Circuits

ERG 11k -44:56.7 - pace 2:02.5

Followed by Single Band Circuit of: 30 sec work - 15 sec rest

1. Incline Chest Press
2. Bent Over Row Right
3. Bent Over Row Left
4. Split Squat Left
5. Split Squat Right
6. Single Arm Press Right
7. Single Arm Press Left
8. High Pulls
9. Front Squat
10. Straight Leg Deadlifts
11. Triceps Press
12. Hammer Curl

Followed by 10 Min Ab

Saturday Circuit

Concept2 Erg - 12k - its feeling better and better another month and I might be in rowing shape

12k - 49:28.1 Time   2:03.6  Pace

DB Workout

Snow In April.  At least it will melt soon,

Keeping at It

13,000m  54:21.6  2:05.4
 
 

Peloton - 15 minute Dumbbell Workout

Back down the Ladder

As I noted yesterday I decided to go back down the ladder.

Followed that with Band Work and Core Work

Turnaround Point

I decided that I have really enjoyed thus challenge and I am going to go back down the ladder.   I had a small window to get it done today before a contractor showed up.  I had almost finished (350meters to go) and had to stop for awhile . 

Day 15 of April Fools Challenge - 15k - 1:07:51

April Challenge 14k

April Fools Challenge 14k 59:28

April Fools 13K

Day 13 of April Fool Challenge - 13k - 55:42.7

12K April Challenge

12K Row - April Challenge

Airdyne -


Peloton Work

10 Minute Core
10 Minute Stretch

Comment Below

April Challenge Day 11 - 11k  - 45:29

Comment Below


50 Cal AD
20 Back Squats @135lbs
50 Cal  AD
15 Cleans @135lbs
50 Cal AD
10 BB Lunges @135lbs
50 Cal AD
5 S2OH @135lbs

23:51 -

Soft Touch and Back

10K Row

Soft Touch and Back

 20-18-16-14-12-10-8-6-4-2
Airdyne Calories
1-2-4-4-5-6-7-8-9-10
DB Front Squats

Day 9 of April Fool's Challenge

9k Row

15 Min Amrap

3k AD
10 Landmine Rotations
10 DL to Press


2 Rounds plus 1.5k

Day 8 of April Fool's Challenge plus Away

April 8

Day 8 of the  April Fools' Challenge

The April Fools' Challenge is a streak challenge where you need to row,  every day for 15 days from April 1. Each day, however, the distance you need to do rises. On April 1 you need to do at least 1000m. On April 2, you need to do at least 2000m, all the way up to 15,000m on April 15.

 Slower than yesterday.
 Away

20 minute Amrap
Max Meters on Airdyne
every 5 minutes
20 DB Bench Press
10 T2B

Cortex

AD - 10 min - 5.4k

Erg 7k - 28:57

AD - 16 min - 8k

AMRAP in 9 minutes
1-2-3-4-5-6-7…
Devil Press (2x40lbs)
Wall Balls (20/14 lb)

Perform ascending repetitions of devils press and wall balls each round until the 9 minutes is up. Score is the total number of repetitions completed.

Vactionland

Erg Concept2 Challenge - 6k

Vacationland

100-80-60-40-20 Calories on the Airdyne
100-80-60-40-20 Situps
25-20-15-10-5 Pushups

29:15