Airdyne Ride

Airdyne Ride  - 60 minutes

Kettlebell Hell

Airdyne Warm Up
600 Calories








WORKOUT 1
8 KB Side Moves  & 8 shoulder taps
Turkish get up At half way point do 3 presses
3 snatches
Lunge
Holding lunge do 3 deadlift cleans
Back to standing position and do 3 strict press
Keep the bell in the overhead locked out position and perform three reverse lunges.
On the final lunge reverse Turkish get up
Do other side and then repeat
3 Rounds

Followed by 

KettleHell'
5 rounds For Time:
5 double kettlebell cleans
10 front rack kettlebell squats
10 double kettlebell Russian swings
10 front rack kettlebell squats
5 double kettlebell cleans 

Dr. Gold's Magical Elixir WOD

Warm-Up - Airdyne - 325 Calories

 Dr. Gold's Magical Elixir WOD

20 minute AMRAP
Any machine 25 cals
15 thrusters 45#
8 pull-ups


This one had no where to hide. If you went out too hot you would be paying the price.  I tried to keep the pace high but not redline it.   Went well - did have to take a short breather before starting the pullups.   
6 Rounds plus 25 calories and 6 Thrusters.

 Finished with a 20 minute Peloton class on the airdyne.

Back in the Saddle

Peloton Digital and Dumbells

30 min Get Lifted Ride

Followed by dumbbell work

3 rounds of
Deadlifts
Push Press
Man Makers

KB Stuff

Airdyne Warm-Up

 3 Rounds of
 5 reps each side of
4 push ups on the KB
3 Bent over row
2 Squats
1 OH press
rest 1:30 between rounds

then







3 times
5 Rounds of Flow work each side of
One Arm Swing
Clean to Squat
Snatch
Beast to 
Side Kick through

Here are the illustrations of the last two movements which were harder than I expected.

Ended with some Windmills, side bends, ab work and figure 8's

Assault Bike Pyramid WORKOUT

Assault Bike Pyramid WORKOUT 3-6-9-12-15-12-9-6-3
Reps & Calories of:
Power Clean135lbs
Front Squat 135lbsg
Push Press 135lbs
Calories on Airdyne Bike

38:50!

Sufferfest