The Longest Mile

The longest Mile 4 rounds
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Burpees


Work out with Tris, and Joe at Gonzalez.

Row Series - Event 3 - "Loose Cannon"

Row Series - Event 3 - "Loose Cannon"


Row 20 minutes

Rest 2 minutes

Row 20 minutes

Scores:
3A: Shortest 20 minute distance - 5075
3B: Total Distance - 5195

I was happy with my first round score but I knew it took way too much out of me.  I started the next round and the tank felt empty right out of the gate.  It was all I could do to hold it under 2 minutes.  Lot of fitness work to do.

Band Wortkout

Warm-Up  Airdyne- 20 -251- 11.3K

Erg - 5Min 1.258k

20 Minute Full Body Workout

WORKOUT OVERVIEW: • 9 Exercises Performed in Tri-Sets • 3 sets of Each Tri-set • 30 Sec on // 15 Sec off // 30 Sec Extended Break Between Tri-Sets

Tigerlinn

Warm-Up

15 Min AD
10 mIn ERG

Tigerlinn
20 mIn MARAP
250m Row
12 Push Press - 1 arm
8 DB Box Steps
10 Situps

8 Rpounds plus 250 plius 12 plsu 4

Retest of Row Series Bermuda Triangle - Row Series

As much as I didnt want to do Bermuda Triangle again I was made at myself for not following my strategy.   I dont have the rowing conditioning to expect to crank out sub 1:50's at that distance,   My plan was to do a 1:58 first 2k and then try to get down to 7:16 or as close as possible and then 3rd round not go backwards overall.

The plan started out well - Did a 1:56.6 and my heart rate stayed under control.   2nd round started off well but halfway thru I started losing steam on 7:16 split and so I went into damage control.  Did a 7:23 which was still better than last time around.  The last round was keep it under 7:48 and I could even improve the overall score.  Nailed it overall.  Didnt improve my placing yet but it may help me when additional scores are posted.

Stuck in the Bermuda Triangle

I should have taken a rest day before I attempted Bermuda Triangle.   I also should have waited until the afternoon to do it.    So with those two observations you will see that I didtn light this workout on fire at all.  I pretty much stunk the place up.   


 My round 1 score was suppose to be worst case pace for 3 rounds.  That all feel apart in rounds 2 and the wheels totally fell off in round 3.  Ouch!

 

THE JUICE

THE JUICE
For Time:
10-11-12-13-14-15-16-17-18-19-20
Calorie bike
Calorie row
Sit ups

 31:34

These early morning workouts are tiring

Puffy Vest

AD Warm Up - 20 - 218 - 10.6Km

Puffy Vest

10 Rounds
5 Pullups
10 Pushups
10 Situps
10 Squats/Lunges
10 Cal AD

With a Weighted Vest 

Strength Day

AD Warmup 20 min - 216 Cal - 10.5K

Strength Day

Hang Power Snatch. 3x5 at95, 115..
Power Cleans. 5x5 at 135#,155....
Overhead Squats. 5x10 at95
Barbell Bent Over Row. 4x15 at 95#
MedBall Pushups. 5x10

Gunny Light

AD - 16:49 200 Cal - 9.2Km


Gunny light - only 20lb vestFor time:
* 1 Mile Run
* 50 Push-Ups
* 50 Sit-Ups
* 1 Mile Run
* 50 Push-Ups
* 50 Sit-Ups
* 1 Mile Run

AD Cool Down - 5min - 38 cal - 2.3K

"Dead Man's Chest"

Re-Row Series - "Dead Man's Chest"


20 Rounds:
Row 100m
Rest 40 seconds

Scores:
1A: Fastest 100m time - 17.0
1B: Total time - 6:00.2

Went for the re-row as I knew I could improve my first round time as well as my fastest time.  I put up my splits to know what I needed to beat.  I was crushing things thru the first 15 rounds and then things started to get really hard. I wasn't recovering quickly enough and although the heart rate didn't explode it felt exponentially harder.

Glad that I did it again.

AD & Band Work

AD - 40:09 - 500 cal - 22.4 KM 

| 20-Minute Resistance Band HIIT Workout | 
Circuit: 30 sec. of rest between exercises. 
Band split squat: 1 set of 1 min. (right side) 
Band split squat: 1 set of 1 min. (left side)
Band biceps curl: 1 set of 1 min. 
Band squat: 1 set of 1 min. 
Band shoulder press: 1 set of 1 min. 
Squat hold with band pull-apart: 1 set of 1 min. 
Band push-up: 1 set of 1 min. 
Archer pull: 1 set of 1 min. (right side) Archer pull: 1 set of 1 min. l(eft side) 
Band overhead triceps extension: 1 set of 1 min. 
Crunch: 1 set of 1 min.

1k Wonder

1k Wonder

5 Rounds

1k Row

10 Hang Power Cleans

10 PushUps

10 SA DB Thrusters

15 Plank Pull Thrus

38:55

Best Workout Partners Ever

Flash

AD - 37:47 - 411 calories - 20K

Flash
15 minute AMRAP
6,8,10,12,14,16....
CAL AD
CAL ERG
BB Lunge

Round of 16 plus 11 reps

5K plus 10Min Amrap

5k - 20:16.9

10 min AMRAP
15 T2B
15 Cal AD
5 Devils Press
3 rounds plus 15-15-15 plus 2

Row Series Event 1 - DEAD MAN'S CHEST

Row Series Event 1 - DEAD MAN'S CHEST

20 Rounds:
Row 100m
Rest 40 seconds

Scores:
1A: Fastest 100m time - 17.8
1B: Total time - 6:05.3

Totally messed up and rowed one too many rounds.  Outside of the first round I was fairly consistent.

Finished with 20 min AMRAP

AD Bike - 3k
30 Situps
10 Dips

3 rounds plus 1k

THE CALORIE BURNER

THE CALORIE BURNER3 Rounds:
50 – 40 – 30 cals row/ski/bike
In between each round do:
10 DB/bar deadlifts
10 bent-over rows
10 reverse lunges
10 OH press

14:20

AD - 10min - 136 - 5.8

PUSH-PULL PALOOZA

Airdyne - 30 minutes- 361 Calories - 16.6K

5 Rounds, descending pyramid:
Row 1 minute
In between do 15-12-9-7-5 repetitions of:
Push-ups
Push press
Russian Twists
KB swings

14:33

Thirsty Thursday

Feel The Wheel Intervals  
5 Rounds
200m Easy
400m Hard
100m Easy
200m Hard
Rest 1 minute

Thirsty Thursday
500m Row
20, 15, 10 Bench Press @135lbs
40,30,20 Ab work

Shelf Life

5K - ERG 19:52

Shelf Life  -

5min Amrap
10 Cal Row
8 Box Jumps

4 Min Amrap
10 Cal Row
10 Push-Ups

3 Min
10 Cal Row
15 Situps

DB DT

Row 5K  - 20:01 

16 Rounds of DT
12 DB Deadlift
9 HPC
6 S2OH

21:15

Back at it with Pony Express

Took 2 days off. First time in what has been close to 8 weeks.  


5K erg - 20:37

Pony Express 5 rounds
10 DB Snatches
10 Renegade Rows
10 Plank Pull Thrus
200m Run

Virtual 20min AMRAP Ohana WOD

Virtual 20min AMRAP Ohana WOD - up and ready to join Mark Somerville and he was a no show. 

Early Morning WOD (Workout of the Day) today led by @Mike Summersgill​ & Ryan Nunez called "Capacity"...

1 min each for Max Reps .... Pushups, Jumping Lunges, Sit-ups, Air Squats,. Rest... For 5 Rounds. $25 buy-in, winner picks charity to donate to.

...And Great Results: We fed those in need through Hunger | Not Impossible.