Meritage Resort Gym

Peloton Ride

Airdyne and KB

10 min Warmup - airdyne
100 calories

200 Calories for time:
50 Calories Arms and Legs
50 Calories Arms-only
50 Calories Legs-Only
50 Calories Arms and Legs


4 Rounds for Time:
5 KB hang squat cleans each arm @ 53
10 KB pushups
10 KB sit-ups
25 calorie Assault bike

Home Schooling

 I have been on a home schooling training plan during the week.  That time change from 5:30 to 5:15 is just too much.   I draw the line at getting out of bed before 5am.  


5 minute warm up

Followed by

10 Rounds of 15 seconds on and 15 seconds off


Followed by

50-40-30-20-10-20-30-40-50 Calories on the Airdyne.


Followed by


2 rounds of

DL
Clean
Squat
Curl
Back lunge
S2OH
20 Calories

Switch sides and do 5 reps

Corpse Drag Kettlebell Workout

3 Rounds

12 KBS
12 Goblet Squats
12 reps each KB Snatch
12 KBS
12 SDL
12 reps each KB Clean
12 KBS
Rest 1:30

Round 1 - 3:57
Round 2 - 4:51
Round 3 - 5:29

Partner WOD

Partner WOD100 CAL AID

50 Box Jumps (24/20 in)
50 Kettlebell Swings (55/35 lb)
50 AbMat Sit-Ups
50 Deadlifts (155/115 lb)
50 Burpees
50 Pull-Ups
50 Overhead Lunges (45/25 lb Plate)
50 Kettlebell snatch (53/35)
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
100 Cal AD


Partnered With Steve

25:28

Airdyne and dumbell work

Warm Up = 300 Calories

COMPLETE THE FOLLOWING CIRCUIT 3 TIMES:
* 8 Halos (each side)
* 10 Goblet Squats
* 8 Overhead Presses (each side)
* 15 Kettlebell Swings
* 8 Bent Over Rows (each side)
* 6 Front Rack Reverse Lunge (per side
100 Calories

Endurance Day

Warm-Up - 150 Calories

Endurance Day
 For Time
1000m- Row
Rest 1:1
x3
*During rest perform 2-3min of active recovery
*Negative splits or same score

20 pushups and 20 Sit-ups between sets

 Cool Down - 150 Calories