Goliath

Airdyne Warm-Up
350 Cal = 33:25

Goliath
5 Rounds
15 Row Cals
15 G2OH with 45lb plate
15 Burpees
15 AD Cals
18:54

EMOM 20

 Airdyne - 400 Cal - 28:11

20 Min EMOM
Min 1 - 10 cal AD
Min 2 - 10 Back Squats @165lbs
Min 3 - 20 KBS
Min 4 - 20 Situps
Min 5 - 5 KB Rack Step Ups

The Crew

5 Rpunds

 Airdyne Warm-Up - 300 Cal = 22;15

5 Rounds
20 Cal Row
12 T2B
8 Goblet Squats
5 Dips
5 S2OH 2 X40lbs

16:55

Base 10

Airdyne Warmup - 401 Calories - 39:36

Base 10

10 Rounds

10 Calories AD
10 Snatches @95lbs
10 Pushups
10 Russian Twists @ 20lb med ball

28:54

Airdyne -

Did a quick spin on Airdyne and then moved the last of the tools out of the shed.   Got them organized into the storage area in the garage and ordered a new pull up bar.  Just need to get a wall ball target and create a HSPU wall.

352 Calories

Saturday at the Brook

100 Cal AD Warmup


Stop Crying you are Fine

3 Rounds

30 DB Thruster
25 Sit-Ups
15 Ball Slams
10 DB Row Pushups
15 KB Swings

20:15


Followed by 10 Minute Core


Followed by 40:32 Airdyne - 520 calories

Short on Time

I didnt realize i had to drive Tris to school so my training window completely evaporated.  Good news is you can get in a good session even if time is not on your side.  

100 Cal AD

18 min AMRAP

5 DL 5 HPC 5 S2OH @135lbs
25 Cal Airdyne

6 Rounds plus 4 reps







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