ActivcRecovery WOD

10 Rounds

5 Pushups
5 Pullups
5 Each arm DB Snatch
5 Air Squats
1:30 Bike/Row switch every round

Chipper at Meadwork

3 Rounds for Time     10 Burpees
    15 Pull-Ups
    20 Jumping Lunges
    15 Push-Ups
    Rd 1 = 1200M run

    Rd 2 = 2 Min Airdyne
    Rd 3 = 500 meter Row

17:11
    

Jelly Belly

"Jelly Belly"
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (185)

11:52

TEARJERKER

Airdyne Warmup - 10 minutes 165 calories

TEARJERKER
5 Rounds for Time
*         10 Push Presses (95/65 lb)
*         15 calorie Assault Air Bike
*         10 Sumo Deadlift High-Pulls (95/65 lb)
*         15 Sit-Ups
*         10 Front Squats (95/65 lb)

 Time - 18:02

Airdyne Plus Bootcamp

Airdyne - 20 minutes
Bootcamp Workout 20 Mniutes

Airdyne
Deadlits
Man Makers
Push-Ups
Squats

PainTrain

Pain Train

60 Calorie AD

2 Rounds
21 Wall Balls
9 DB Shoulder to OH

60 Calorie AD

2 Rounds
10 - Single Arm KB Snatch
20 OH lunges w 45 lb plates
20 T2B
10 KB

2 Rounds
30 Pushups
30 Air Squats
30 Situps

Total time 33:27

Bike and 20 Minute Dumbell WOD

Bike Ride Easy

20 Minute Dumbell Workout

Shed-town Athletic Club

Did a Airdyne and Situp Push up variation

100, 75,75,50,50, 25,25 calories
15 Situps with KB each side
15 situps

Hot Air

"Hot Air"
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (95lbs)

Followed by
4 Rounds
30 Sec Ropes
30 Sec Plank
15 Sec Rest

Airdyne and Teams of 2

Airdyne for 400 Calories

Teams of 2-
2 rounds for time 1st round at 100 reps - 2nd round at 50
100 air squats
100 burpees
100 box jumps
100 barbell thrusters —- 45lb bar
100 cal AD each

Partnered with Jay! Good moving WOD 

50 Calories Cool Down

 

Peloton & Unbroken

 Unbroken

21-15-9-6-3

Deadlift
Hang Power Clean
Sit-Ups
Push-Ups

200m on Airdyne for every break

11:22


Plus 10 min Core

Peloton & Core

Not sure why some days I am ready for a monster effort and other days its just hard to even turn the
pedals.  Today was one of those days.

Followed by 10 minute Core work

Painstorm

More Rain

 Painstorm AMRAP 30Minutes
Row or Ride for meters while partner does a round of
5 Deadlift #115 #75
5 Clean
5 Front Squat
5 Push Jerk
5 Back Squat


Good workout with Pat, Bob and Burke!

Peloton and Strength Training

Strength 4x10

Bench Press
Back Squat

Airdyne & Kettlebells

Warm-Up Airdyne - 340cals

3 Circuits

Around the world - 10 reps
Bent Rows - each arm 12 reps
Deadlifts - 12 reps
Figure 8 - 10 reps
Half Get Up - 5 Reps each side
Swings - 15 reps
Front Squats = 12 Reps
WindMills - 8 Each Side

Rest 2 minutes between Circuits

Airdyne and Abs

Airdyne plus 10 Minute Core

Tommy Mac Amended

Airdyne Warmup

450 Calories


Tommy Mac Amended
2 rounds for time
15 Cals on AD
8 Burpees
10 thrusters 
15 Cals on AD 
  8 Burpees
10 power snatch 15 Cals on AD 
  8 burpees
10 push jerks15 Cals on AD 
8 Burpees
10 hang squat clean15 Cals on AD  
8 burpees
10 OH squats

All @95lbs

10 minute Core workout with Becs Gentry

 

Light DT plus

Light DT plus

5 Rounds

200m run
12 Deadlifts @145
9 Cleans @145
6 S2OH @145lbs
15 Situps

22:06  

Plus Airdyne warmup & cool down

Sleep Walk

Airdyne Warm Up 300 Calories

Sleep Walk
Teams of 3:
7 Minute AMRAP:
150/100 Calorie Bike
Max Overhead Squats (95/65)

Rest 3 Minutes
6 Mininute AMRAP:
120/80 Calorie Bike
Max Hang Squat Cleans (95/65)
Rest 3 Minutes
5 Minute AMRAP:
90/60 Calorie Bike
Max Thrusters (95/65)

22 Reps
22 Reps
12 Reps

Airdyne and Core

30 Minute Airdyne plus every 100 Calories 10 Manmakers with 2 pushups between movements.

Followed by 10 minute Core with Selena Samuela. Good stuff.

Peloton Westin River North

Long Peloton Ride at the Westin River North.   Had planned to do a workout or at least core but I was completely wiped out.  First time I was able to average 200 Watts!

Ride and Core

Airdyne Ride at Home before my early flight

30 Minute Peloton Class

Followed by 10 Minute Core workout with Becs Gentry