Casual Day

Recover Day
Aidyne - 30.2 KM


Followed by 10 minute AB Wod

Workout Partners

Is that Sarcasm

Warm up - 16.4K

Is that Sarcasm?

1,2,3,4,5....
Deadlift
BackSquat
Burpees

16:57

KB Compound

Airdyne -

AD - 22k

KB Compound
10 KBS @70lbs
10 Goblet Squats @70lbs
10 PP Each Arm @35lbs
10 DL @70lbs
50 jump Ropes

The Good Life

Airdyne Warm-Up - 17.3

"The Good Life"
3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps 20"

12:02

Absurd

AD Warm-Up 16.1Km

"Absurd"
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Bike Erg
6 Barbell Strict Presses

*Build in Strict Press Weight*










Row'd Royalty 20.2 Results

Meadowbrook

1k Warm Up Row

 10 Rounds

Alternating Rounds of 10 cal AD Bike and Ski Erg
10 Power Cleans
10 Front Rack Lunge

then 100 Cal Row

Total Time - 33:18

Row'd Royalty - 2020 Workout 2 – “Down & Back Again”

Airdyne Warm-up = 60 minutes - 32.9 K - 688 Calories




2020 Workout 2 – “Down & Back Again”

Row 10 Intervals:
500, 400, 300, 200, 100,
100, 200, 300, 400, 500
(3000 meters total)
Rest 1 Minute Between Each Interval

Intervals must be in order: 500, 400, 300, 200, 100, 100, 200, 300, 400, 500m

SCORE: 3000m Row Time. - 10:04.8

For Time

Warm-Up -

AD = 10.4 KM


For time
21-15-9 Calorie AD
8 Devils Press
8 T2B

5:08

Cardio and Dumbells

Row - FishGame 2 1/2 rounds - 2.4k

Peloton

3 rounds of

10 DB Suitcase Deadlifts
10 DB Curl & Press
10 DB Lunges
10 DB Crunches

Peloton & Dumbbells

Back at the Whitley

 

Dumbell Workout

Workout: 

• 20 DB Front Lunges 

• 20 DB Romanian Deadlifts 

• 10 Thigh Slap Jumps 

• 20 DB Rows 

• 20 DB Floor Presses 

• 20 DB Sit-Ups 

• 10 DB Overhead Presses 

• 20 DB Overhead Extensions 

• 20 DB Curls

Row'd Royalty 20.1 - Event 1

Row'd Royalty 20.1 - Rest as long as you'd like

 Row 400m 5 times⁣⁣⁣
-rest as needed between intervals with a max rest of 10 minutes per interval. ⁣⁣⁣
There are 3 Scoring Opportunities for this workout: ⁣⁣⁣

⁣⁣⁣𝐒𝐜𝐨𝐫𝐞 𝐀: Fastest 400m time⁣⁣⁣
𝐒𝐜𝐨𝐫𝐞 𝐁: Total 2k time⁣⁣⁣
𝐒𝐜𝐨𝐫𝐞 𝐂: Total time including rest⁣⁣⁣

Alpha Dog 50

Warm Up on Bike - 10k

Alpha Dog 50

50 Pushups
50 Goblet Squats
50 Ring Rows
50 DB Alternating Shoulder Press
50 DB Lunge
50 KB SDLHP
50 Supermans
50 Cal Bike
50 Cal Row
50 KB Swings
50 AbMat Situps

time - 30:46

Blue Steel

Airdyne Warm-Up -15.1K

Blue Steel
3 Rds
7 Power Snatch @75lbs
7 T2B
7 Box Jumps
50 Cal Airdyne

12:44

From the WWW

AD Warm-Up - 16.1 Meters


AthleanX
Ab Workout | 7 Minutes
Seated AB circle left (60secs)
Seated AB circle right (60secs)
Drunken mountain climbers  
30 seconds rest
Plank March (60secs)
Scissors (60secs)
Starfish crunch (30secs)


3X10
Curl-Press-Lunge
Crush Grip Goblet Squat
DB Pullover
1 Arm Incline Bench

Happy Hour

AD - 12.1 K

Bodyweight Moves:
20 Pistols
20 Squats
20 Pushups
20 Lunges
20 Mtn Climbers

Happy Hour
3 Rounds
12 Cleans
12 Pullups
12 Push Jerks
12 T2B

12:32

Cosgrovian Complex

Body Weight Movements for Warm-Up via 8 Best Bodyweight Exercises

The 8 bodyweight exercises10 -20 reps each
1. Pullups -
2. Chin Up Knee Up
3. Slick Floor Bridge Curls
4. Levitation Squats
5. Divebomber Pushups
6. Mule Kicks
7. Kickthrough Burpees
8. Front Lever

Aidyne - 16.1K 

Cosgrove’s Complex

6-5-4-3-2-1 Rest 2 Minutes

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you’ll finish all six reps of each exercise before moving to the next one.
Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.

Weight Round 6 & 5 - 95lbs
Weight Round 4 & 3 - 115lbs
Weight  Round 2 - 135lbs
Weight Round 1 - 155lbs

When I do it again I will start at either 115 or 135

"Upper Crust"

Airdyne Warm-Up - 16.5 KM in 30:05

"Upper Crust"10 Rounds:


4 Strict Pull-ups

8 Push-ups

12/8 Calorie Bike

15:30

Sundays are for Kilos

Sundays are for Kilos




Rode on airdyne for 40k

Then soccer.  Amazing weather. Sunny and 60.  It felt like summer.

20 Min AMRAP

20 AMRAP

3 man makers 25lbs
6 DB Snatches @50lbs
9 Burpees
12 Med Ball Slams

6 Rounds

Cold Shot

 AD Warm-Up -16.1K - 31:02
150 - BW reps

Cold Shot

For Time
30 Cal Row
30 Cleans @135lbs
30 Wall Balls
20 Cal Row
20 Cleans @135lbs
20 Wall Balls

14:12

The Gauntlet

Bodyweight Work - 200 reps


The Gauntlet 
25 T2B
50 Calorie AD
50 AirSquats
50 Box Jump Overs
50 AirSquats
50 Calorie AD
25 T2B

14:23

Special K

 Special K

4 Rounds
500m Row
10 Push-Ups
20 Weighted Situps
2K Airdyne
10 Push-ups
20 Weighted Sit-Ups

29:48

Lock & Load

 Warm Up - 175 Reps
Airdyne - 16.1K - 30 Min

Lock & Load
3 Rounds
500m Row
5 Clusters @135lbs
15 Burpees

13:53

Strictly Come Dancing

150 Reps

16.1k - 28:39


Strictly Come Dancing

7-5-3
6-4-2
5-3-1

Strict HSPU
Power Cleans
1 @135lbs
2 @165lbs
3 @185lbs

15:45

Grip Strength

1k ROW Warm Up

24 min EMOM “Grip Strength”

Row
20 KB Swings (53#/44#)
Weighted alt high knee step ups 20” (30#/25# DB)
16 Alternating Landmines (45#)
4 lengths Farmers carry (65# DBs)
20 TRX Chest Pulls

10 min core

Notes: consider changing Chest Pulls to a pushing exercise- maybe 10 TRX pushups?

Airdyne 30Km = 52:24

LA DECIMA

Body Weight Moevments - 150 Reps
AD = 16.2 K

LA DECIMA

6 Min AMRAP
6 T2B
10 Deadlifts @135

rest 2 minutes

5 Min AMRAP

6 T2B
8 Deadlifts @165

4 Min AMRAP

6 T2B
6 Deadlifts @195lbs

Rd 1 - 6 pkus 5
Rd 2 - 5 plus 3
Rd 3 - 4 plus 6

"Fight or Flight"

"Fight or Flight"

AD - 14.1K 

AMRAP 20:
 
20 Wallballs 
20 Hang Power Snatches (75/55)
20 Box Jumps (24/20)
20 Front Squats (75/55)
20/15 Calorie Row

3 rounds plus 4 reps

2020 KM Challenge

The new challenge for this year is to do 2020 KM of running, cycling, rowing hike, skate or swim.  Good start to the new year with a +5k Run followed by a row and bodyweight workout.

Beantown WOD modified

Row - Push - Jump
1k Row
100 Pushups
1k Row
100 Box Step Ups
1k Row
100 Abdoninal movements
1k Row

32:47