Plank and Upper Body

Airdyne Warm-Up - 31:29 minutes

300 Calories

15.8k

Instagram: @richard_duchon

All plank variations 30 seconds each:

1 shoulder taps

2 spider plank

3 hill climbers

4 superman plank

5 plank jumping jacks

6 toe taps

7 plank get ups 8 plank jumps in & out 9 plank wipers 10 rest

11 star plank

12 plank pike walks

13 hill climber leg lift

14 single arm plank left

15 single arm plank right

16 plank side steps

17 side to side plank

18 cross body knee tuck

19 plank hold

20 plank push-ups

Upper Body Wod

5 Pullups

5 Dips

15 Russian Twist/Abs

10 Bicep Curls

5 Pushups

Blue Hill - Dog Walk - Bike and Hill Climbs

Dog Walk to start the day

Followed by Bike Ride to Blue Hill - Hills Runs and Bike Home

Esplanade & Regular Ride

Dog Walk on the Esplanade

                             

Regular Ride

Caitlin

AD Warm-Up 25 min - 225 Cal - 7.6miles -12.3k

Caitlin

2k Row

120 Calorie Bike

1 mile Run

24:17

Battery Acid Workout

Airdyne Warm-up -22 min 210 cal - 11.1 K


Battery Acid Workout 

For Time
 
* 1  Mile Run 

* 15 Thrusters 

* 1/2 Mile Run 

* 21 Pull-Ups 

* 1/2 Mile Run 

* 15 Sumo Deadlift High-Pulls

* 1/2 Mile Run 

* 15 Dips 

* 1/2 Mile Run

* 15 T2B

* 1/4 Mile Run

32:25

This was terrible. Once my HR spiked I couldnt recover.

Power Station

Warm Up Airdyne - 20 min  9k

Power Station

Row & C&J
100m Row
10 C&J @95
200m Row
9 C&J @105lbs
300m Row
8 C&J @115
400m Row
7 C&J @125lbs
500m Row
6 C&J @135
600m Row
5 C&J @145lbs
700m Row
4 C&J @155
800m Row
3 C&J @165lbs900m Row
2 C&J @175
1000m Row
1 C&J @185lbs

Total time - 42:59

I cant believe I was that much slower than 2017

Sweet Sixteen

Airdyne Warm-Up - 15 Minutes - 165 Calories - 5 Miles / 8K

Cash-In - 2 Mile Run -


Sweet Sixteen - 16 AMRAP
10 Renegade Rows
20 DB DL
30 Abmat Sit-Ups

6 Rounds =10 reps