The End

100 Calories on Airdyne

#Pregame/#Afterparty

Durante Core
-Hollow Rocks
-V Ups
-Tuck Ups
-Hollow Hold (7 sec)
3x7ea

20:18AMRAP
365m- Row
60- Double Unders
52- Wallballs 20/14
31- Pullups
24- Burpees over Bar
7- Power Cleans 155/105

2 Rounds plus 112 Meters

Kettlebell WODs

Warm-Up - 150 Calories on Airdyne

Part A

5 Rounds 

5 Rounds
5 Swings
5 Cleans
5 Snatches
5 Push Jerk
5 Reverse Lunge

Rd1 35lbs, rd2 & 3 - 44llbs, Rds 4 &5 53lbs

Part B
2 Squats - Curls each arm - 2 Lunges

3 Rds - 2kb and 35lbs
3 Rds - 1KB @44lbs
3rds - 2kb and 35lbs

Part C

5 Rounds
DL - Squat - Lunge - Press

rd 35lbs(5), 44lbs(5), 44lbs(5), 44lbs(5), 53lbs(5)

Windmills

Straight Arm Situps

Last Day at Pennisula Chicago

12EMOM
Station 1: 10 DB Front squat 50lbs X2
Station 2: 10 DB Push Press 30lbs X2
Station 3: Rest min

Skipped the rest in round 2 and 6

Peloton with Tristan

Peloton & EMOM

Peloton:

12EMOM

Station 1: 10 Deadlift (55-70%) 2-65lb Dumbells

Station 2: 10 Bench press (55-70%) - 175lbs

Station 3: Rest min

 

 

Chicago Penisula Hotel WOD

Great time last night at the Bulls game!  Even more fun, was finding out the Timberwolves were staying at the same hotel when we ran into Ed Pickney in the lobby.   Fun half time show - rescue dogs doing tricks.

First time on the Peloton

 Then 3 Rounds of KettleBell DT each arm with 45lb KB -12DL - 9 Cleans - 6S2OH
 Plus WINDMILLS and Straight Arm Sit-Ups

Tris with Karl Anthony Towns

12 Full Body Kettlebell Movements At Copper Mount Athletic Club

Warm-Up - 121 Calories on the Elliptical

15 Russian Kettlebell Swings
15 Goblet Squats
8 Each Arm Single Arm Rows
8 Each Side - Shoulder Halos
8 Each Side Single Arm Squat to Press
15 Russian Twists
15 Deadlifts
8 Each Side Lunge to a Single Arm Press
10 Each Side Single Arm Floor Press
8 Each Side Single Arm ront Squats
8 Each Side Windmills
8 Each Side Renegade Row

12 Days of XMAS WOD

12 Days of XMAS WOD

1 Deadlifts @225lbs
2 Ring Dips
3 Pull ups
4 T2B
5 Burpees
6 Pistols
7 KB Swings @53lbs
8 Russian DB twists @20lbs
9 Box Jumps
10 HR Push ups
11 D ball Slams
12 HSPU

 

24:46 

12 Days of XMAS Kettlebell style

Warm Up Airdyne'

14 minutes - 200 Calories

Kettlebell 12 days of Xmas
* 12 Burpees
* 11 Snatches
* 10 2 handed swings
* 9 cleans
* 8 Push presses
* 7 1 arm swings
* 6 1 arm rows
* 5 Goblet squats
* 4 KB Sit-ups ( straight arm or regular)
* 3 kB Plank pushup
* 2 kB plank Cross body MT climbers
* 1 Plank shoulder taps

So this started off super easy.  I thought WOW this will take no time we are already in round 7.  Then things got hard, really hard.   I should know better but I thought maybe the early movements were too easy.  No worries.  The back half more than made up for it. 

 Missed the time cap by 2:57 but I was ok with that.  Used a 44lbs KB


Did another 100 calories on the airdyne to finish things off. 

Simple more like simply disgusting

Simple

A) 5 Rounds For Time
30- Wallballs 20/14
30/23cal- Row

 This is how it was programmed.  I waited for the 6:15 class as I knew the early class would be packed.   I opted to double the rounds and half the reps.

 

10 rounds

15 Wall Balls

15 Calories

 

Arm Blaster

A) Toes to Bar Skills/Progressions(10-15 minutes)
+
B) 12AMRAP
21- Double Russian KB Swings 53/35
15- Toes to Bars
9- Alt. KB Power Clean
*Clean 1 KB at a time but must alternate from the ground


Different But Not

C1) Bent over Front Lever
3x10

C2) Powell Raise
3x4ea

C3) Single Leg Hold Against Wall
3x:20ea

Hard Skills and You have a choice

Hard Skills

A) In Two Minutes
20/15cal- Assault Bike
2- Squat Snatches *Increasing
Rest as needed
X5

You Have a ChoiceB) For Max Calories
:20- Max Effort
:40- Easy
X5

My Leg

My Leg

A) 20EMOM
1: 3- Hang Squat Cleans *Increasing
2: 60- Double Unders
3: 15- Squat Box Jumps 24/20
4: 20/15cal- Row

 

No way did I manage the rep scheme prescribed outside of squat box jump. 

Backstop and The Hellion

First day back at it after missing a number of days with acute soreness from the C2B's.   Need to avoid those kind of WODS in the future or at least modify them.




"Backstop"
5 Rounds
10 Dumbbell Front Rack Reverse Lunges (35/25)
25/18 Calorie Row

The Hellion - 2,4,6,8,10,8,6,4,2
Two Hand Swing

One Arm Swing (Left + Right)

Single Arm Kettlebell Thruster (Left + Right)

Lotte Palace Hotel Wod

Row:5K

Followed by
4 Rounds of
10 Dumbbell Backwards Lunges 2 @35lbs
25 Sit-Ups

Scarface

A) 2 Rounds For Time 15- Deadlifts 225/155
15- Chest to Bars
(Strict 8min Cap)
Rest 5min
Repeat


 Round 1 - 2:18
Round  2 - 3:18
Total time with break 10:48

These days

These Days

A1) 3 Front Squat + 2 Split Jerk
1-1-1-1-1

135,155,185,185,185

A2) Single Arm KB Suitcase Deadlift
5x10ea @70lbs

A3) Vertical Pallof Press
5x15

Kettlebell Flow Workout

Kettlebell Flow Workout

M1
8 Rounds 40 sec work - 20 sec rest
Start in squat
Bicep Curl
Stand up
Halo
Tricep extension

M2
6 Rounds 40 sec work - 20 sec rest
Squat
Clean
Lunge each side

M3
5 reps each side for 6 rounds
Standing Row
Clean
Squat
Swing
Clean
Press

M4
OH Situps
3x10

M5
3x10 each side
Windmills

Filthy Fifty

Filthy Fifty
 For time:
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions

Time - 23:48

 

Better Place

A1) 5AMRAP Cals Biked
x3

rd 1 - 116
rd 2 - 113
rd 3 - 110

A2) Mobility
3x(3-4min)

A3)KB Work
Clean to Lunge to Press
5 reps each side

Justice Served

Justice Served

A) 7AMRAP
5ea- Alt. DB Squat Snatch 50/35
10- T2B
15- Pushups
Rest 7min
x2

 

Rd 1 - 4 rounds

rd 2 - 3 rounds plus 1

BLUE SKIES

A) 20E2MOM
1: 2- Front Squats (Increasing)
2: 50- Double Unders
14/12cal- Row

Rd 1185
Rd 2 205
Rd 3 225
Rd4  235
Rd5 245

jtm_fit KB Movements

Doing some jtm_fit KB Movements

A1. 10 Reps
 KB Squat Clean
      KB Bicep Curl
KB front Squat
Alt Hands

a2 - Swing to reverse bell back lunge
5 reps each side

a3. 5 reps  Swing
Swing to Goblet Squat
To Kneel
to Squat Jump

ROW & DT

30 Min AMRAP

100M row then 200m, then 300...
then
12-9-6
KBS Suitcase Deadlifts 44lb
KB Cleans 44lb
KB Press  44lb

7 Rounds plus 495M

The Langham - Chicago

The Langham Chicago Workout

5 Rounds
14 50lb Dumbell Snatches
10 Push-ups
14 50lb Goblet Squats
20 Sit-Ups
14 OH Squats 2 x 25lb KBS

31 Minutes

Slow Feels & Jump On IT

Slow Feels

A1) Deadlift w/ 3sec Negative
4x3
225,225,225, 275,275

A2) Banded Hammie Curl
4x10ea

A3) Half Kneeling KB Chop
4x10ea

 

B) Every 2:30 x 4
20- Lat. Bar Hops
10- Deadlifts 185/135
60- Double Unders

Belly Feel

A) 15AMRAP20/15cal- Row10- Push Press 115/75
20- Toes to Bar
10- Front Squats
20- Burpees
10- Thrusters

2 rounds plus 20 +5

Anthony's Mom's WOD

30 AMRAP 20 KB DL   2 @70 lbs  and then @225lbs in 2nd round
50 cal
20 cleans rd1 @ 53lbs and Round 2 @ 70lbs
50 cal
20 thrusters @KB @35lbs
50 cal
20 kb swing 70
50 cal

KB Gang Gang

KB Gang Gang

A) 20AMRAP
10- Overhead Squats 115/65  KB Cleans @53lbs
15- Toes to Bars
20- Wallballs 20/14
25- Pushups

 3 Rounds plus 10+15+20+22