Bodyweight Blaster

Airdyne Warmup 250 Calorie = 17:17

10 Rounds

5 Burpees
10 Pushups
15 Situps
20 Squats

17:29

Grey Day

Fall Grey Day

 Airdyne Warmup - 250 Calories

5 Rounds

10 DL
10 Snatches
10 Renegade Rows each arm
10 Goblet Squats
10 Push-Ups
10 Plank Pull Throughs

16:45

Macho Man & Randy Savage

AD Warm-Up - 15 Minutes - 180 Calories

"Macho Man"
Build to a Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks

95, 135, 155, 175


"Randy Savage"
AMRAP 12
3 Rounds of "Macho Man" (135/95)
15 Toes to Bar


5 Rounds plus 2 Reps

Row Series - Golden Arrow

Airdyne Warm-Up 153 Calories = 10min



















13 Rounds
Row 130m
Rest 90 seconds

Scores:
3A: First 130m time  - 22.3
3B: Total time 4:53.8

Strict Strength

Airdyne Warm Up - 200 Calories - 17:14

20 Med Ball Moves
25 MB Curls
25 MB Palm Press
25 MB Halo
25 MB Pushups
25 Tricep Ext

25 Min Strict  Strengths

5 Strict HSPU
10 Strict Pullups
12 bench Press @60% of Body Weight
5 Strict T2B
10 One Leg DL @70lb KB
10 Double DB Z Press
12 Double DB Curl
25 Situps

3 Rounds plus 42 reps

Back to the Hood

Nice to be back at home to do a work out.   Full day of errands. Finally go in the gym around 3pm

10 Rounds

1 Mile Airdyne
5 Clusters @135lbs
10 Sand bag slams
10 Wall Ball rotational throws

44:44

Day 2 @ Intercontinental

Warm up on Elliptical

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
* Burpees
* Lunges
* Pushups
* Situps
*  – Complete each “round” (10, 9, 8, etc.) for each exercise before proceeding

11:37

Intercontinental Hotel Wod

Dumbbell

3 rounds with 2 50lb dumbells
10 Deadlift
10 Squats
10 Shoulder Press
10 Bent over Row
10 Backwards Lunge
10 Renegade Rows
10 Plank Pass Throughs
10 Bench Press
10 Ab  Movement

The Ghan - Row Series event #2

The Ghan - Row Series event #2

Row 4321m, rest 0:30 minutes
Row 1234m

Scores:
2A: 4321m time = 16:45
2B: Total time 4:47

300 - Beregon Style

Aidyne Warm up - 10 min 125 calories


10 Rounds for Time
*         5 Strict Chest-to-Bar Pull-Ups
*         10 “X” Dumbbell Movement (70/50 lb)
*         15  Sit-Ups

Round 1 – Dumbbell Push Press
 Round 2 – Dumbbell BurpeesRound 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters
Total time - 15:34

Partner WOD with AD3

Airdyne 365 Calories - 30:00

Its a wrap - 100k calories for the year

Partner WOD with AD3

In teams of two,  30 Min AMRAP
250 row
10 Single Arm DB Clean & Jerk (40)
10 Pull-Ups
10 Push-Ups
10 SDHP - 70kb
15/12 Calorie Bike
15 Situps

Partner 1 completes the row, then Partner 2 completes the 10 DB Clean & Jerks, and then Partner 1 completes 10 pullup s. Partners continue to rotate through the stations for 30 minutes

Row Series - Bullet

Warm Up - Airdyne 300 Calories - 23:07

Row Series Bullet

Row 750m, rest 2:00 minutes
Row 250m, rest 2:00 minutes
Row 750m, rest 2:00 minutes
Row 250m, rest 2:00 minutes
Row 750m, rest 2:00 minutes
Row 250m

Scores:
1A: Slowest 750m time 2:41.5
1B: Slowest 250m time 50.7

Power Bar

Airdyne - 400 Calories 33:41

Power Bar
12 Min AMRAP

9 Power Clean
12 Pushups
15 Deadlifts

5 Rounds = 3 reps

Back Squats & Step Aerobics

Airdyne Warm up

500 Calories = 30:12

Back Squat
10 @135lbs
10 @185lbs
10 @205lbs
10 @225lb
8@245lbs

 Step Aerobics
3 Rounds
30 Sand Balls
20 DB Step Ups @40lbs
1 Mile Airdyne

13:35

PowerDyne

Airdyne Warmup =400 cal /30:42

PowerDyne

25-20-15-10-5 Airdyne Calories
10-8-6-4-2 PC @175

Time = 11:21

25 cal cool down

10 min Core

20 Minute Amrap

After a few days off to take care of some business in Maine and to work on the home gym I am back
at it.   Used the new equipment in todays wod.

Aidyne Warm-Up 450 calories 36:02


20 Minute AMRAP

10 DL @135lbs
10 Goblet Squats @70lbs
5 HSPU
10 T2B
25 Calorie AD

5 Rounds plus 5 Reps

Goliath

Airdyne Warm-Up
350 Cal = 33:25

Goliath
5 Rounds
15 Row Cals
15 G2OH with 45lb plate
15 Burpees
15 AD Cals
18:54

EMOM 20

 Airdyne - 400 Cal - 28:11

20 Min EMOM
Min 1 - 10 cal AD
Min 2 - 10 Back Squats @165lbs
Min 3 - 20 KBS
Min 4 - 20 Situps
Min 5 - 5 KB Rack Step Ups

The Crew

5 Rpunds

 Airdyne Warm-Up - 300 Cal = 22;15

5 Rounds
20 Cal Row
12 T2B
8 Goblet Squats
5 Dips
5 S2OH 2 X40lbs

16:55

Base 10

Airdyne Warmup - 401 Calories - 39:36

Base 10

10 Rounds

10 Calories AD
10 Snatches @95lbs
10 Pushups
10 Russian Twists @ 20lb med ball

28:54

Airdyne -

Did a quick spin on Airdyne and then moved the last of the tools out of the shed.   Got them organized into the storage area in the garage and ordered a new pull up bar.  Just need to get a wall ball target and create a HSPU wall.

352 Calories

Saturday at the Brook

100 Cal AD Warmup


Stop Crying you are Fine

3 Rounds

30 DB Thruster
25 Sit-Ups
15 Ball Slams
10 DB Row Pushups
15 KB Swings

20:15


Followed by 10 Minute Core


Followed by 40:32 Airdyne - 520 calories

Short on Time

I didnt realize i had to drive Tris to school so my training window completely evaporated.  Good news is you can get in a good session even if time is not on your side.  

100 Cal AD

18 min AMRAP

5 DL 5 HPC 5 S2OH @135lbs
25 Cal Airdyne

6 Rounds plus 4 reps







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