Tues
Warm up stuff
Strength floor press
135 X bunch
165 X 5
185 X 5
205 X 5
215 X 5
WOD
100 meter run
55 KB X 20 KB swings
100 meter run
20 push ups
5 rounds 17 min
Thurs
Running on TM in New Orleans Hotel
.25 mile walk
5.5 mile run
.25 mile walk
BlockquoteDidn’t plan to work out today. But our friend in Austin (still haven’t figured out how to use this quote system).
This workout looks like it was a ton of fun, and a nice change up from ‘just’ lifting.
Yes it was. I always like variations after “lifting” for 30 years.
Fri
Warm up stuff
Strength
Weighted chin ups
BW X bunch
15 plate X 1
25 plate X 1
25 + 15 plate X 1
45 plate X 1
45 + 25 plate X 1
WOD
135 X 21 push press (pull from the floor)
800 meter run
2 min rest
155 X 15 push press
600 meter run
2 min rest
185 X 9 push press
400 meter run
14:30
Mon
Warm up stuff
Strength
3 DL + 2 Power clean + 1 squat clean complex unbroken
95, 135, 155, 165, 175, 185, 195
WOD
AMRAP 8 min ascending reps
24” X 2 burpees box jumps
135 X 2 squat cleans
24” X 4 burpees box jumps
135 X 4 squat cleans
24” X 6 burpees box jumps
135 X 6 squat cleans
24” X 8 burpees box jumps
135 X 8 squat cleans
Tues
5.5 mile run
50 min
Wed
Warm up stuff
WOD AMRAP 25 min
200 jump ropes
75 kcal row
50db X 50 alternating dB snatches
2 rounds plus 200 jump ropes 800 reps total
BlockquoteHVbE1B515xlSAFpleowePkonU
Now that’s one tough dog!
Thurs
Warm up stuff
Strength
EMOTM
205 X 3 front squat with 2 sec pause in hole
7 min
EMOTM
205 X 3 DL
3 min
WOD
15 strict chin ups
225 X 9 Back squat
20 MB X 30 wall balls
10 strict chin ups
225 X 7 Back squat
20 MB X 20 wall balls
5 strict chin ups
225 X 5 front squat
20 MB X 10 wall balls
9:26
70 KBs X 50 meters X 6 farmers carry
5 min
Fri
Warm up stuff
Strength push press (supposed to be Jerk)
135 X bunch
165 X bunch
185, 205, 225, 245
WOD EMOM
Min 1
20 hanging leg raises
Min 2
115 X 12 Hang cleans
Min 3
115 X 12 push press
Min 4
24” X 12 box jumps
Min 5
100 ft bear crawl
Repeat X 4
20 min total all unbroken
Mon
Warm up stuff
Strength Zercher box squats
16” box
135 X3
185 X 3
225 X 3
275 X 3
295 X 3
315 X 3
WOD for time
400 meter run
225 X 30 DL
30 lateral over bar burpees
6:42
Tues
Warm up stuff
Strength
Push press every 90 sec X 6 sets
205 X 3
Then
50 DB X 8 seated shoulder press
Rest 30 sec
Orange band lay pull downs X 20 rest 30 sec
3 rounds
WOD
Every 4 min X 4 rounds
12 pull ups
400 meter run
Thurs
Warm up stuff
Maya and I partnered. She is finally back to working out. We got 30 rounds total.
1 Like
Fri
Warm up stuff
Strength Hang PC
135 X 5
155 X 1
175 X 1
185 X 1
195 X 1
205 missed
WOD 4 RFT
30 hanging leg raises
115 X 15 Hang PC
115 X 15 Push press
24” X 15 box jumps
115 X 15 front squat
3 rounds plus 15 Hang PC
21 min cap
Still getting early getting it done I see.
Every day sir
1 Like