Thurs
5 min walk
60 min run
5 min walk
Mon
Warm up stuff
Front Squat
135 X 5
185 X 5
205 X 5
225 X 5
245 X 5
WOD
20# MB X 150
7:40
Weight 197
The wife and I will be running on Tues and Thurs
Wed
Warm up stuff
Foam rolling and stretching
WOD
Every 2 min for 20 min
3 chest to bar pull-ups
135 X 5 X power cleans
7 burpees
Back almost better.
So for the past year been running outside with just my Apple Watch. Not as accurate without the phone. I got a pack to carry the phone now when I run with big difference.
Fri
Warm up stuff
WOD (I am not doing the open)
50 DB walking lunges X 50 feet
20 hanging leg lifts
50 DB X 8 power cleans
2 rounds
50 DB walking lunges X 50 feet
16 pull ups
50 DB X 8 power cleans
50 DB walking lunges X 50 feet
16 pull ups
12 min
Sat fun day
Warm up stuff
WOD
4 hand stand push ups
70 KB X 6 goblet squats
8 push ups
12 pull-ups
70 KB X 20 KB swings
400 meter run
4 rounds 19:35
Mon
Foam rolling
Warm up EMOM X12
3 pull ups
6 push ups
9 air squats
WOD Fran
95 X 21 thrusters
21 pull-ups
95 X 15 thrusters
15 pull-ups
95 X 9 thrusters
9 pull-ups
4:59
Sat fun day
Warm up stuff
20 rounds
400 meter run to start
2 handstand push ups
135 X 4 power cleans
6 burpees
Run after every 5th round
39:24
Now off to look at some houses to buy.
1 Like
Tues, was supposed to run but it was raining
Warm up
EMOM alterante
53KB X 6 KB swings min one
24" X 6 Box jumps min two
Increase by two each min until 12 minutes
WOD
20 MB X 30 wall balls
75 X 30 Sumo dl high pull
24" X 30 box jumps
75 X 30 Push press
30 kcal row
30 push ups
75 X 10 back squats
10:45
Just ran Wed on TM in Austin for 6 miles
Fri ran outside for about 4 miles with the wife.
Mon
Warm up
Lunges, burpees and goblet squats
Strength Back squat
135 X 8
225 X 3 X 8
WOD
Clean and jerk
135 X 30
4:35
Tues
Warmup
4 rounds
250 meter row
2 wall walks
14 push-ups
Strength
MP
135 X 8 X 4
WOD
EMOM 1-10 min
95 X 5 thrusters
6 burpees
10-20 every 2 min
95 X 5 thrusters
6 burpees
Wed
Warm up
400 meter row
10 knee to elbow push-ups
10 strict pull-ups
2 rounds
Strength Bench
135 X 8
185 X 8
205 X 2 X 8
WOD
10 rounds
6 pull-ups
6 box jumps 24"
6 wall balls 20 MB
12:13
Mon back on the road in Baton Rouge
.25 walk on TM
6 mile run
.25 walk on TM
Good times
Wed finally back home for awhile
Warm up stuff
1000 meter row for time= 3:31
5 min rest
3 min max effort burpees
41
5 min rest
3 min max effort jump ropes
Didn’t count just say a bunch
That’s it. The guys at the gym are kind of taking a week rest after 5 weeks of the open.
Being gone for this long has set me back for sure physically and mentally. Back on the horse now.
Thurs
Warm up stuff
Push press
135 X bunch
165 X 1
185 X 1
215 X 1
225 X 1
255 X 1
Clean
135 X bunch
185 X 3 X 1
215 X 1
Mon
Warm up stuff
Skill
Sled drag 90# X 25 meters
Sled pull 90# X 25 meters
20 sledge hammer swings
2 rounds
WOD
EMOM X 10 min
5 pull-ups
10 push-ups
15 air squats
EMOM X 20 min
3 pull ups
6 push ups
9 air squats
That seemed to go on for ever