10/19-10/25

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

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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)

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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

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

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

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20 minutes Row or Run @ 75% ran

Tuesday - 10.13

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

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10 rounds completed no issue

10 Hollow Hold to Superman

10 Push-up

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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

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

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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)

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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)

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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)

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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

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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)

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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

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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)

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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)

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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

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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

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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.

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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

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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.

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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)

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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

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

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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

Karen Tim 9/10 and 9/12 workouts

Thursday - 9.10

5 rounds

10 Strict Press (#60)

10 Russian Swings (#44)

10 Deficit Push-up (2”)

250m Row

Friday - 9.11

Rest

Saturday - 9.12

Karen - 150 Wallballs for time

Did 5 rd workout on we'd due to travel.  27 mins to complete.  Just did slow and steady due to higher weight KBS.  Did swings at #45 and also did SP at #60 as written (this was tough usually stop around #55 for strict at this many reps...so was good)

Karen time =7:52

Time said I should note that I could have gone harder.  This is actually the first time I have done Karen (was always injured or not in the box when it was the WOD before).  I do think I could get to 7:30 pretty easily...my pace was steady and not too stressed....could take a few secs off each rest.