AB Circuit

Airdyne - 33 Minutes - 350 Calories - 10.7km / 17.2 Km

AB Circuit 5 Rounds

20 Kneeling Wood Choppage

20 Russian DB Twists

20 DB Pull Thru

20 Resistance Band Twist

Poseidon - Tidal Wave

AD Warm-Up - 30:36 - 500 Cal 11.87 Miles/18.9K

 

Poseidon - Tidal Wave

Part 1
1K Row For Time
Right Into Part 2 “The WAVE”…
8, 6, 4, 2, 4, 6, 8 Of
Clean and Jerk
Box Jump Overs
Then Finish Off With
1K Row


95/65 – Mortal

a: 3:35.2

b 17:09

 

 

Catch & Release

 AD Warm-up - 36 Minutes - 500 Cal - 13miles/21k

"Catch & Release"
On the 4:00 x 5 Rounds:


27 Air Squats


21 Calorie Row


15 Hand-Release Pushups


9 Deadlifts (185/135)

 

 

ROW555 - Week 2 - Fast Last

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Airdyne - 20 Minutes - 10.7k - 225 Calories

 

Week 2's Workout -

 The Fast Last Row 555 seconds - with monitor set to 1minute splits Score A is the total distance across the 9:15 Score B is the distance across the last 15 second split

 a - 2459m

b - 80m

 

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AMRAP

 AD Warm-Up - 40 minutes - 427 Calories - 13Mi /21K 

15 Min AMRAP

15 SDLHP with 70lb KB

15 Push-Ups

15 Sit-Ups

15 Calorie Rows

5 Rounds +2 reps

Fun Rep Scheme

 AD Warm-Up - 40 Minutes 457 Calories - 13.4 Miles/ 21.6K

Fun Rep Scheme

9-15-21-15-9

- Alt DB Snatch

- Pushups (only did 1st round - oops)

- DB Situps

- Calorie Row

13:10

Day 1 Train Like Alexis

AD - 15 Minutes - 170 Calories - 8k/ 5 Miles

Day 1 - Train Like Alexis

18 Minutes

8 DB Deadlift

8 SB Push-Ups

8 DB Rows

8 DB Step-Ups

Light Work

Airdyne - 37 minutes - 426 Calories - 12.4 Miles/20k

Light Work - 10,9,8,7,6,5,4,3,2,1

Hang Clean

Push-Ups

Shoulder Press

after every round 5 calorie Row