Legs LOL

 Legs LOL (Rounds + Reps)

A) 22AMRAP
400m- Run Airdyne 30 Calories
12- Deadlifts 185/135
30- Air Squats

 

Messed up my ankle playing soccer so I had to ride versus run.

 

 

 

Jones

Row 200*

Row 400*
Row 600*
Row 800*
Row 1000*

10 Burpees over the rower
5 Body Weight Hang Power Cleans


21:19

Rain Change

Woke up to rain.  Not running in the rain.

35 min AMRAP
400m 500- Row
400m- Run to Fed Ex Box 20 Calories Airdyne
5- Wallball 10 GHD situps

8 rounds plus 142 meters

Sigh* It Gets Heavier

*Sigh* It Gets Heavier (Rounds + Reps)

 20AMRAP
20/15cal- Row
20- S2OH *see weights below
20- T2B

M: 95/115/135/145/

Forgot

I slept in till 5:30 got to gym at 5:45, did my 2 miles, 50 reps of squats and pushups and 5 min plank.  Then I got a text from Susie reminding me that I had to take Tris to school.  Which meant I had to leave gym at 6:30.   Which left me 15 minutes to do anything else

4 Rounds of 10 Deadlifts

10X135
10X225
10x225
10x225
10x225

Monday Morning Slog

COACHING

*Go as fast as you can. You’re gonna get plenty of rest
*Stay braced and slow things down for part B
*You don’t need to go heavy to get strong here

(Life) Make a Badass Team Name (Time)

 

A) Teams of 4 For Time:
20- Air Squats
20/15cal- AB
200m- Run
x16
(40min Cap)
*Next partner in line can start work when previous partner finishes bike
*30/20cal for AD

(Addict Extra) Trust Me, You Want to Take These Slow (Load)

 

B1) Tempo Back Squat (3.3.0.0)
2-2-2-2
135,135,165,165
B2) Monster Walk
4x50ft ea

Soccer - 1st Game of the season

0-0 Draw

Re-Entry

Its been over a week since I worked out versus just just running or maybe better called shuffling.  

#fromtheplanewindow

Woke up tired as hell.   Waited for the temperature to get over 50 and then went out into the garage to put some work in.

Planned on doing 30min AMRAP but switched it to 4 rounds when I realized I was just barely moving.

1000m Row
1/2 Mile run (around the block course)
10 pushups
10 sit-ups

Time 42:45

You Get Plenty of Rest

Coaching *READ ME* Avoid blowing up here

A) 8 Alt. Rounds w/ a Partner
400m- Run
21- KB Swings 70/53
12- Pullups

Brutal WOD - thank goodness for the break

  27:26

Row and Run

(Rowing Club) (Rounds + Reps)

33 Min AMRAP
500m- Row
400m- Run to Fed Ex Box

 

7 Rounds plus 500 plus 100

Rowing Club - Biathlon

(Rowing Club) (Time)

For time:
2000m- Row
100cal- Air Dyne
1000m- Row
50cal- Air Dyne
500m- Row

 

23:18 total time

Cardio Deadlifts & Work Harder for Less Rest

Monthly Challenge activities

 
Cardio Deadlifts (Load)

A1) Tempo Deadlifts (3up.3down)
4-4-4-4

185, 225, 245.275

A2) Banded Side Steps
4x25ft ea

A3) Alt. DB Step Up
4x12

 

(Addict Extra) Work Harder for Less Rest (Time)

B) Row
5x500m
Rest 1:1
*Negative Splits. Try to keep your first and last row 10 seconds apart

 

1:48.8

1:46.5

1:45.2

1:45.1

1:37.1 

First Time New Format - Craic Masters and Friends

1st Saturday at the WOOD with the new format.  A few new faces, but we didnt get any more

diverse.  Just more white dudes.

Bergeron Open Test
AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double Unders
40 Box Jumps
40 Toes-to-Bars
30 Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Muscle-Ups

Got to the Muscle-ups and for some reason I thought I had 20 to do.   Did 4 reps and then another 4 reps and then watched the clock tick-off. 

How Fast is too Fast? Asking for a Friend

How Fast is too Fast? Asking for a Friend (Time)

A) 4 Rounds EFT
10- DB Thrusters 50/35
500m- Row
15- Toes to Bar
Rest 4min

 

Rd 1 - 2:51

Rd 2 - 2:49

Rd 3 - 2:57

Rd 4 - 3:01

This got really hard after round 1.  Especially the row. The wheels came off in Round 3.

 

 

 

Row and Clean

20 AMRAP
Row 20 Cal -> 1 Clean, Row 20 cal -> 2 Cleans, etc.

Up Early - 40 Back Squats

This new schedule is a little rough, not because of the hour but because its cold and dark still.  The 60 mile run target for the month is aggressive target.   So I got up to get a little bit in before class.

40 Back Squats (Load)

A) 5EMOM
30- Double Unders
AMRAP- Alt. Lunges
+
B1) Banded Side Steps
4x25ft ea

B2) Back Squats
10-10-10-10

 

135, 185, 185, 205

 

We're Running

(Life) We're Running (Rounds + Reps)

A1) Pullups w/ 3sec Neg.
8-8-8-8
*Use a partner assist
*Weighted?

A2) Single Arm Farmers Carry
4x 50ft each
+
B) 12AMRAP
12- KB Swings 70/53
15- KB Sumo Deadlifts
200m- Run

 

5 +28

Bunny Biathalon

2018 Monthly Challenge

Pushps/Situps - 5 Min Plank - 2 Mile run

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  

 

Bunny Biathalon

 200m Run
 30 Med Ball Cleans
 200m Run 
 30 Push-Ups
 200m Run
 30 Pull-Ups
 200m Run
 30 Sit-ups
 200m Run
 30 Double-Unders
 200m Run

Time 12:30



Then 300 Calories on the Airdyne