Bodyweight Blaster

Airdyne Warmup 250 Calorie = 17:17

10 Rounds

5 Burpees
10 Pushups
15 Situps
20 Squats

17:29

Grey Day

Fall Grey Day

 Airdyne Warmup - 250 Calories

5 Rounds

10 DL
10 Snatches
10 Renegade Rows each arm
10 Goblet Squats
10 Push-Ups
10 Plank Pull Throughs

16:45

Macho Man & Randy Savage

AD Warm-Up - 15 Minutes - 180 Calories

"Macho Man"
Build to a Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks

95, 135, 155, 175


"Randy Savage"
AMRAP 12
3 Rounds of "Macho Man" (135/95)
15 Toes to Bar


5 Rounds plus 2 Reps

Row Series - Golden Arrow

Airdyne Warm-Up 153 Calories = 10min



















13 Rounds
Row 130m
Rest 90 seconds

Scores:
3A: First 130m time  - 22.3
3B: Total time 4:53.8

Strict Strength

Airdyne Warm Up - 200 Calories - 17:14

20 Med Ball Moves
25 MB Curls
25 MB Palm Press
25 MB Halo
25 MB Pushups
25 Tricep Ext

25 Min Strict  Strengths

5 Strict HSPU
10 Strict Pullups
12 bench Press @60% of Body Weight
5 Strict T2B
10 One Leg DL @70lb KB
10 Double DB Z Press
12 Double DB Curl
25 Situps

3 Rounds plus 42 reps

Back to the Hood

Nice to be back at home to do a work out.   Full day of errands. Finally go in the gym around 3pm

10 Rounds

1 Mile Airdyne
5 Clusters @135lbs
10 Sand bag slams
10 Wall Ball rotational throws

44:44

Day 2 @ Intercontinental

Warm up on Elliptical

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
* Burpees
* Lunges
* Pushups
* Situps
*  – Complete each “round” (10, 9, 8, etc.) for each exercise before proceeding

11:37