December 14-20

Monday - 12.14

A. Deadlift @ 5111 - 3 x 8 / rest 90s (moderate) #85,95,100

B. Close Grip Bench @ 3113 - 3 x 8 / rest 2 min (moderate) #55,55,55

C. Front Squat @ 32X1 - 3 x 10 / rest 2 min (build) #55,65,70

+

Hollow Rocks - 5 x 20 / rest 90s

+

Burpee x 10 AFAP. 6:34 with 2 mins rest programmed in

Russian Swing x 20 (#44)

/ rest 60s

x 3

Tuesday - 12.15

5 rounds

400m Run

12 Box Jump (step down) (20”)

Battle Rope x 30s (double arm wave)

/ rest 90s

Wednesday - 12.16

Rest

Thursday - 12.17. What weight do you recommend for these movements?

3 sets:

A1: KB Front Rack Reverse Lunge x 20 alt steps / rest 30s #25 kettle bells 

A2: Seated (floor) SA Neutral Grip DB Press @ 2112 x 10 per arm / rest 30s #15

A3: SL KB RDL @ 2112 x 10 per leg / rest 2 min #25 (these usually really bother my back.  Did light weight but no issues this time!)

+

15 min AMRAP. Completed 2 full rds plus carries, wall wall and 6 t2b.  Been doing t2b vs k2e because movement feels better...is this bad?

SA Overhead KB Carry x 100ft  per arm

Wallball x 10UB

K2E x 10

Primal Crawl x 100f

Slamball x 10

Friday - 12.18

4 rounds

Push-up @ 3030 x 10

DB Hammer Curls x 20 #15,15,20,20

DB Flies x 20 #10

Banded Tricep Pushdown x 20

/ rest 90s

+

100m Row @ 100% / rest 30s x 20

Kept 1:57-2:00 pace each round 

Saturday - 12.19

Power Clean - 10 min practice

+

5 min EMOM - 1 Power Clean + 6 Front Squat (#75-95) #75... Not a lot of practice on cleans...this is heaviest I have cleaned since the open last year

+

30 min Z1 Row / Run / Bike (your choice on how to break it up) *keep HR @ 135bpm

Sunday - 12.20

Rest

11/30-12/5. Cindy Results

Monday - 11.30

AFAP

15 Pull-ups

25 Push-ups

35 Sit-ups

45 Air Squats

/ rest 3 min

x 3

 Times ='6:28.  6:12.  5:50

Tuesday - 12.1

10 min Shoulder Mobility (Prayer Stretch / Foam Roll Lats)

+

10 min Hip Mobility (Banded Hip Extension / Frog Stretch (dynamic)

+

3 rounds / rest 5 min between rounds

30 Russian Swings (#53). Did #45 here because have not done KBS at #53 at all (well not more than one or 2 reps awhile back)

1k Row

Wednesday - 12.2

Rest

Thursday - 12.3

A. Front Leaning Rest (on rings) - 5 x 30s-45s / rest 2 min. Did about 30-35 secs each round

B. Strict Pull-up - 5 x AMRAP / rest 2 min. 5,4,4,4,4

C. Weighted Deficit Push-up - 5 x 5 / rest 90s (heavy as possible). #25

D. Supinated Static Bar Hang - 5 x AMSAP / rest 2 min

+

Anchored Leg Raise - 5 x 10 / rest 90s

Friday - 12.4

Cindy

30 min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

14 rounds + 1 pull up (don't think I have done this since foundations where did ring rows and push ups on my knees :-) )

Saturday - 12.5

10 min Foam Roll (glutes / IT band / VMO)

10 min Hip Mobility (banded spiderman / pigeon stretch)

+

20 min grinder

10 Suitcase Deadlift (#44) left

100ft Suitcase Carry (left)

20 Goblet Squat

10 Suitcase Deadlift (right)

100ft Suitcase Carry (right)

20 Goblet Lunges

This was hard at #45.  Basically got through 3 rounds plus 10 deadlifts.   Also did Tim's workout (run/wallball)....could also explain why this was so hard ;-)

Sunday - 12.6

11/9-11/15

Monday - 11.9

4 sets:

A1: Seated DB Arnold Press  x 15 / rest 30s https://youtu.be/6Z15_WdXmVw. #15 all rounds

A2: KB Sumo Deadlift @ 3111 x 15 / rest 30s (#70-88) #70 all rounds

A3: Goblet Squat @ 3030 x 15 / rest 2 min (3 sec down 3 sec up / don’t lock out hip when standing) #35 all rounds

+

20 min Row @ 2:12-2:15 pace. 4520 meters at 2.12.7 average pace

Tuesday - 11.10

3 sets:

2 min AMRAP

-5 Burpee

-5 K2E. Did T2B

/ rest 60s

2 min AMRAP

-Thruster x 8 (#55)

-Box Jump x 8 (step down)

/ rest 60s

2 min AMRAP

-Double Under x 15. Did 45 SU

-Wallball x 10 UB. Started working 14 lb wallball instead of 12 :-)

/ rest 3 min

Wednesday - 11.11

Rest

Thursday - 11.12

4 sets:

A1: Strict Pull-up x 2.2.2 / rest 30s / rest 90s

A2: Deficit Weighted Push-up x 3.3.3 / rest 30s / rest 90s (hands on #45 plates / use 15-25 for weight)

+

18 min AMRAP. Did 3 rds plus run and battle rope

200m Run

Battle Rope x 60s

200m Run

Horizontal Ring Row x 15. Have to break up in sets

Friday - 11.13

A. Front Leg Elevated Reverse Goblet Lunge - 4 x 8 per leg / rest 30s btw legs / rest 3 min (holding KB at Chest) Elevate front foot on 2 stacked #45 bumpers #25,25,35, 35

+

4 rounds / rest 30s between exercises

15 DB Bench Press @ 3111 (mod/heavy) #20...what would you suggest here?

20 Barbell Curls @ 3030 (empty bar)

25 Banded Face Pulls https://youtu.be/IndIttUTNMU

+

Plank Walks - 3 x 25 / rest 60s

Saturday - 11.14. Took 35.36 mins with 500 jump ropes because not able to leave the house for the run

2 rounds for time

40 Russian Swings (#35)

40 Goblet Squats

40 Slamball

40 Push-ups

1 mile Run

Sunday - 11.15

11/16-11/22

Bruised my tailbone on Sunday in the mountains so had to modify some of the exercises.  I did all workouts...some just hurt more than others :-(

Monday - 11.16

5 sets:

A1: 1 arm Waiter Squat x 10 per arm / rest 30s btw arms / rest 30s #10, 15,20,20,25 (not sure what weight to try here but kept it light b/c pushing up from the squat was painful)(building)https://youtu.be/Uk1K_OEscFo

A2: 1 arm DB Bent Row x 10 per arm / rest 30 btw arms / rest 2 min (heavy) #20,20,25,25,25

+

25 min Row (2:15 pace). 5563 meters and a 2.14.8 pace overall.  Most meters I have rowed in one sitting!  Tailbone was uncomfortable but motored through.

Tuesday - 11.17. Completed

3 sets:

3 min AMRAP

-5 Burpee

-5 K2E did T2B instead

/ rest 60s

3 min AMRAP

-Thruster x 8 (#55). Altered 2nd and 3rd rounds to be 5 thrusters and 16 step ups because thrusters hurt tailbone

-Box Jump x 8 (step down). Did steps ups this week because of tailbone

/ rest 60s

3 min AMRAP

-Double Under x 15. Did 45 single unders

-Wallball x 10 UB

/ rest 3 min

Wednesday - 11.18

Rest. Nailed it!

Thursday - 11.19

5 sets:  complete...used #15 for push-ups

A1: Strict Pull-up x 2.2.2 / rest 30s / rest 90s

A2: Deficit Weighted Push-up x 3.3.3 / rest 30s / rest 90s (hands on #45 plates / use 15-25 for weight)

+

21 min AMRAP

200m Run: did 250 meter row because raining and dark (thought I would fall on my face likely)

15 Russian Swings

10 Slamball

5 Pull-ups

Friday - 11.20:  also did 5k turkey trot at work; much better with the plank walks this week.  All sets unbroken

A. Front Leg Elevated Reverse Goblet Lunge - 5 x 8 per leg / rest 30s btw legs / rest 3 min (holding KB at Chest) Elevate front foot on 2 stacked #45 bumpers. This really bothered my tailbone so removed the plates and just did #25 reverse lunges.  

+

5 rounds / rest 30s between exercises

15 DB Bench Press @ 3111 (mod/heavy). Did #20

20 Barbell Curls @ 3030 (empty bar). Getting better here but still have to break up the set of 20 with the tempo

25 Banded Face Pulls https://youtu.be/IndIttUTNMU

+

Plank Walks - 4 x 25 / rest 60s

Saturday - 11.21

10 min EMOM

5 Deadlift (#55)

5 Push Press (#55)

5 Front Squat (#55)

Sunday - 11.22

Rest

11/2-11-7/15

Monday - 11.2

3 sets:

A1: Seated DB Strict Press @ 3011 x 15 / rest 30s (seated indian style on ground) #15

A2: Deadlift @ 3111 x 15 / rest 30s (#85-95) #85

A3: Goblet Squat @ 3030 x 15 / rest 2 min (3 sec down 3 sec up / don’t lock out hip when standing)

+ #35

15 min Row @ 2:12-2:15 pace. Did prior to earlier part b/c Tim needed to be on the rower too. Pace of 2:15.03

Tuesday - 11.3. Nothing big to report here

3 sets:

90s AMRAP

-5 Burpee

-5 K2E

/ rest 60s

90s AMRAP

-Thruster x 8 (#55)

-Box Jump x 8 (step down)

/ rest 60s

90s AMRAP. Did the wall balls first after 1st round because was having trouble getting single unders.  Did #14 on wallballs

-Double Under x 15

-Wallball x 10UB

/ rest 3 min

Wednesday - 11.4

Rest

Thursday - 11.5

3 sets:  did #15 on deficit push-ups 

A1: Strict Pull-up x 2.2.2 / rest 30s / rest 90s

A2: Deficit Weighted Push-up x 3.3.3 / rest 30s / rest 90s (hands on #45 plates / use 15-25 for weight)

+

15 min AMRAP. Completed 4 rds + run, KBS and 8slamballs

200m Run

15 Russian Swings

10 Slamball

5 Pull-ups

Friday - 11.6

A. Rear Leg Elevated Squat - 3 x 8-10 per leg / rest 30s btw legs / rest 3 min (holding KB’s at sides)

+ did #15 easy hand

3 rounds / rest 30s between exercises

15 DB Bench Press @ 3111 (mod/heavy) #20 on each

20 Barbell Curls @ 3030 (empty bar) this was rough on the tempo!

25 Banded Face Pulls https://youtu.be/IndIttUTNMU

+

3 rounds for time 17:14 but did 150 single unders because I was struggling to get DUs this week

250m Row @ 85%

400m Run

50 Double Unders

Saturday - 11.7

10 min AMRAP. Did 4 rounds + 10 DL, 10pp and 1 FS. Also did Tim's grinder workout.

10 Deadlift (#55)

10 Push Press (#55)

10 Front Squat (#55)

*focus on quality of movement especially as you get fatigued in upper and lower back here

10/26-11/1

Monday - 10.26 took just over 23 mins

10 min Squat / Hip Mobility

+

60 Wallball

60 Box Step-ups (alt)

60 Goblet Squat (#35)

60 No Push-up Burpee

60 Cal Row

Tuesday - 10.27

5 sets:

A1: Birddog x 20 / rest 30s

A2: Deadbug x 20 / rest 30s

+

5 rounds no issues...time slower on runs because did at night in the rain and could not see well

200m Run

20 Russian Swings (#44)

15 Push-up (Deficit 2”)

Wednesday - 10.28

Rest

Thursday - 10.29

A. Front Squat - 8 x 8 / rest 90s (#75-85)did on sat morning after Friday workout due to time constraints on Thursday.  #75.  

+

Strict Pull-up - 26 min EMOM x 2 (alternate between pronated and supinated grip on the minute) *if this is unmanageable drop to 1 rep each minute) 2 reps complete every minute

+

14 min EMOM no issue 

10 Russian Swings  and 6 Slamball

Friday - 10.30 did on Saturday instead of Friday.

7 min AMRAP 9 rds completed

10 Hammer Curls (#20)

5 Deficit Push-up (on db)

+

1 mile Jog (70%) *little faster than Z1

+

7 min AMRAP 6 rds plus 10 extensions completed 

10 Seated DB Overhead Tri Ext

5 T2B or K2E

Saturday - 10.31

Rest

Sunday - 11.1

Rest

10/19-10/25

Front or Goblet Squat (moderately heavy)  - 10 min EMOM x 5 #55,55,60,60,65

+

20-15-10 complete...13:19

Thruster (#55)

Pull-up

Tuesday - 10.20

5 rounds:  did this on Saturday because traveling on Tuesday and no time to work out with work schedule 

 Strict T2B or K2E x 10-12 / rest 30s

 Birddogs x 30 alt / rest 30s

 Hollow Hold to Superman to Hollow x 10 / rest 2 min (1 rep = back to belly to back)

+

5 rounds for time  did not do this workout this week due to travel schedule 

500m Row

15 DB Bench (#25-30)

Wednesday - 10.21

Rest

Thursday - 10.22

5 Rounds complete...time of 23:54

Deadlift @ 30X1  x 10 (moderate) / rest 20s. Did #95

Burpee x 10 / rest 20s

Pull-up x 10 / rest 60-90s

Friday - 10.23. Completed 5 rounds in the 18 mins

18 minute EMOM

200m Run

Overhead Lunge Step x 20 alt (#25 plate)

Wallball x 20

Saturday - 10.24

5k Row (time trail). Time of 22:26

Have not done this before....could have paced a little faster in the beginning maybe...will try that next time but overall felt kept it very consistent throughout the 5K

Sunday - 10.25

Rest

10/12-10/18

Monday - 10.12

Front or Goblet Squat (moderate) 10 min EMOM x 4 did #40kettlebell because no bars free

+

DB Row - 5 x 10 per arm / rest 60s #25

+

DB Hammer Curls - 3 x 16 alt / rest 60s #20

+

20 minutes Row or Run @ 75% ran

Tuesday - 10.13

DB Seated Strict Press @ 2112 - 5 x 10 / rest 60s #17.5

+

10 rounds completed no issue

10 Hollow Hold to Superman

10 Push-up

+

Tricep Cable Pushdown or DB Tricep Overhead Extension - 3 x 15 / rest 60s #20

Wednesday - 10.14

40 minute Run / Walk / Jog ran for 40 mins 

Thursday - 10.15

Deadlift @ 3111 - 5 x 10 / rest 60s (moderate) #85,85,95,95.105 was good...first time no back pain next day

+

Strict Pull-up - 10 x 3 / rest 90s was able to complete 3 reps in row all 10 rds!

+

5 rounds for time 13:19 mins

10 DB THruster (#20)

20 Mountain Climbers

30 Sit-ups

Friday - 10.16

Rest

Saturday - 10.17

14 Minute EMOM - Wallball x 8 + Slamball x 8 complete

into

1k Row (90%) 4:20 mins

Sunday - 10.18

10/5-10/9/15

Monday - 10.5

5 rounds for time

20 KB Goblet Reverse Lunge (alternating 10 per leg) #44

20 Horizontal Ring Row

Check time....did 4 of the rds at #35, 1at #45.  Not the lunging that is tough at the higher weight....actually my wrists and forearms have trouble holding the KB in the goblet position for this long. Takes me a loooong time to get through the ring rows....small sets needed for horizontals.

Tuesday - 10.6

4 rounds

 Strict T2B or K2E x 10-12 / rest 30s

 Birddogs x 30 alt / rest 30s

 Hollow Hold to Superman to Hollow x 10 / rest 2 min (1 rep = back to belly to back)

+

10-1

Deadlift (#95)

DB Bench (#25)

Did 10 T2B...no issues but back was sore on wed.

Wednesday - 10.7

2 mile Run (80%)

Did on Thursday instead b/c needed a short  workout time wise.

Thursday - 10.8

A. Front Squat - 8 x 8 / rest 90s (#70)

+

Strict Pull-up - 24 min EMOM x 2 (alternate between pronated and supinated grip on the minute) *if this is unmanageable drop to 1 rep each minute)

+

12 min EMOM

10 Russian Swings (#35-44) and 6 Burpees

Did on Wednesday.  Tough day...long day at work and was not feeling hot when started.  Got through the squats.  Lost it on the pull ups when got down to minute 10 and started alternating doing singles and doubles...just did not have it that day.  Got through emom as programmed.

Friday - 10.9

5 rounds

.5 mile treadmill run

20 Alternating Hammer Curls (#15)

.5 mile

20 Seated Tricep Extension (#15)

Back sore this day from being at concert the night before.  Made it through...took around and hour.  Was able to increase run speed as my back loosened up but generally running between 6.0 and 6.4 mph.

Saturday - 10.10

Backed wrecked from working beer city....trying to recover!

9/28-10/2 pause front squat and deadlift

Monday - 9.28

A. Goblet Reverse Lunge Step-Up - 4 x 20 alternating / rest 2 min (build) *heavy as you can with solid position held. Try #44

B. Horizontal Ring Row @ 21X2 - 4 x AMRAP.AMRAP / rest 30s  / rest 2 min

+

12 min AMRAP

50 Air Squat

10 Pull-up (kipping okay)

Realized That last week I did not do the stuff up part of this exercise. Wondered why it didn't seem hard! Only made it through three sets this week with a 25 pound kettle bell.

-ring row amrap:
7,4
5,3
5,3
4,3

12 min amrap=3 complete rounds +28 squats 

Tuesday - 9.29

3 rounds : did T2B

 Strict T2B or K2E x 10-12 / rest 30s

 Birddogs x 30 alt / rest 30s

 Hollow Hold to Superman to Hollow x 10 / rest 2 min (1 rep = back to belly to back)

+

Deadlift @ 4111 - 5 x 7 / rest 2 min (build) *stack weight on top of #45 plates to raise bar to higher starting position. #85, 95, 105, 115, 120

+

DB Bench - 7 x 8 / rest 60s (work as heavy as you can handle here)
#20,25,30,30,30,30,30

Wednesday - 9.30

Rest

Thursday - 10.1

A. Pause Front Squat - 7 x 8 / rest 3 min (build from #55)

+

Strict Pull-up - 22 min EMOM x 2 (alternate between pronated and supinated grip on the minute) *if this is unmanageable drop to 1 rep each minute)

+

10 min EMOM

10 Russian Swings (#35-44) and 6 Burpees

Friday - 10.2

60 min Z1 Aerobic - Mix it up with jog, cycle, and row. Your choice here… wear HR monitor and keep HR 130bpm to 140bpm

Front squats: #55,55,60,60,65,65,70
Made through 22 PU EMOM with 2 reps each round
10 EMOM at #35 KB...was right weight to maintain 40 secs work, 20 secs rest each round

9/21-9/25 dead lift included

Monday - 9.21

A. Goblet Reverse Lunge Step-Up - 3 x 20 alternating / rest 2 min (build)#17, 25,35. What weight recommended here?  Lunges not hard....harder just to hold the KB .

B. Horizontal Ring Row @ 21X2 - 3 x AMRAP / rest 2 min 13 on #1, 11 on #2....hard

+

3 rounds 22:04 mins

400m Row

Pull-up x 15

Air Squat x 50

Tuesday - 9.22

3 rounds

 Strict K2E x 8-10 / rest 30s. Did 8 each round

 Birddogs x 30 alt / rest 30s

 Superman to Hollow Hold x 10 / rest 2 min

+

Deadlift @ 4111 - 4 x 8 / rest 2 min (build) *stack weight on top of #45 plates to raise bar to higher starting position. #85, 95, 105, 115. Still working light here but heavier than last sumo set and no back pain.

+

DB Bench - 6 x 8 / rest 60s (work as heavy as you can handle here) #20,25,30,30,30,30. (Could not do #30 with dumbells a few months ago)

Wednesday - 9.23

Rest

Thursday - 9.24 (did on Friday due to week commitments)

A. Pause Front Squat - 6 x 8 / rest 3 min (build from #55) #55,55,60,60,65,65...kept it light to try out the pause...definitely still felt a workout though...no back pain

+

Strict Pull-up - 20 min EMOM x 2 (alternate between pronated and supinated grip on the minute) *if this is unmanageable drop to 1 rep each minute). Made it thought the entire EMOM at 2 reps per minute...yay!  This was hard at the end.

+

21-15-9. 8:32 mins stayed slow and controlled on the burpees or keep moving and did jumps vs step ups for all 45 reps

KB Swings

Burpee

Box jump (step down)

Friday - 9.25. Did 60 mins on bike.  Did on Wednesday due to Thursday night commitment

Z1 Run / Bike / Hike - 30 minutes-60 minutes

9/14-9/18 workouts

15 min AMRAP

200m Row

10 No Push-up Burpee

10 Wallball

/ rest 5 min

15 min AMRAP

20 Double Under

10 Box Jump / step down or Step up and step down

10 Slamball

1st=5rds+row and 5 burpees

2nd= 6 rds + 4 double unders. Did step ups. Double unders took the longest but have not practiced so felt good to get through that many (many tries)

Tuesday - 9.15 did #75 on squats .....no issue with rest of workout 

Front Squat - 6 min EMOM x 6 (#75-90)

+

5 sets:

A1: Barbell SL Glute Bridge x 10-12 per leg / rest 30s btw legs / rest 60s

A2: Plank Walks x 30 UB / rest 60s

A3: Wall Facing KB Deadlift @ 4112 x 10 (heavy) (neutral spine)

A4: Strict K2E or Leg Raise to Parallel (legs extended) x 10-12 / rest 2 min

Wednesday - 9.16

Rest

Thursday - 9.17 did on we'd b/c travel on Thursday 

A. Push Press @ 2112 - 4 x 8 / rest 2 min (build) #55, 60,65,70

B. Deficit Push-up (2-3”) - 4 x 4.3.2 / rest 20s / rest 2 min

C. Sumo Deadlift @ 2111 - 4 x 8 / rest 2 min https://youtu.be/HBmLwb9IcaI # 75,85,90, 105....supposed to build here?  Been doing to warm up back as well

+

Banded Tricep Extension - 3 x 20 / rest 60s https://youtu.be/81kPo5afuFg.  HARD!

+

Z1 - 20 minute Jog. Rode bike instead 

Friday - 9.18

3 rounds for time

20 Russian Swing (#44)

400m Run

20 Barbell Thruster (#35)

500m Row

25:20. Low energy....long day