3/31/20

Mobility work
Windmills


AMRAP 20

12 TRX Low Row
12 SDHP 35 bar
12 Bridge Floor Press

Planks
Reverse planks

3/30/20

Mobility work

AMRAP 20
3 ring chin-ups kte
6 db true pushups
6 sldl floor touch
3 kb clean and jerk

Reverse plank
Ab rolls

3/28/20

3/28/20

Body Mobility

Core warm up

Wod warmup

WOD

AMRAP 30

3x5

Tri KB Complex

8 SL Floor Touch

20 Goblet Stepups

Planks

Superman’s

Bike Lean To 10

3/27/20

3/27/20

Leg stretch
Neck exercises
Core mobility

AMRAP 20
12 TRX low row
6 TRX shoulder flies
6 TRX chest flies
12 pushups


3 rds
DB floor pushups max reps
Ab rolls
Ring holds-kte

Ride at Lean to.

1/8/12 Am Strength Bench T row Lunch Spin bike Intervals Pm wod 7 rdft 7 db g2o 7 pull-ups 7 true push-ups 7 toes 2 bar 7 bridges

1/7/13 2 miles elliptical 3x10 Ring push-ups Curls

11/7/12 Wod 5 rdft 2 rope climbs 15 db HP clean & jerks 20 burpees

July 25,2011

150 kb swings




July 24
5 rds
30 situps
30 pushups
3 40m sprints

July 22,2011

Wod
Amrap 20
4 pullups
6 thrusters
8 kb swings
5 back ext

July 22,2011

Wod
Amrap 20
4 pullups
6 thrusters
8 kb swings
5 back ext

July 21,2011

5 rds
Max dead hang pullups

Metcon
5 rds
30 pushups
2 50 m sprints

July 20, 2011

AM
10 mile bike

lunch
8 rds
8 pullups
8 hanging clean and jerks
8 burpees

July 19, 2011

wod
4 rds
400 m run
25 pushups
15 db deadlifts

July 1, 2011

WOD

12-15-21-15-12
press
ohs
pullups

tabata
sit up/back ext

June 12
Bike
6 x 1m

Xfit
Amrap 15
12 ring pushups
20 kb ground to over head

June 11,2011
Bike 13 easy pace

June 10, 2011
am
bike intervals

pm
Wod
25 sit ups/back ext
21-15-9
thrusters
pullups
25 sit ups/back ext
21-15-9
db deadlifts
elevated pushups

May 7,2011
Am
Bike 9

Pm
Amrap 15
5 ohs
4 dead hang pullups
9 burpees

100 Situps/back ext

June 6,2011

Wod
a.m.
Bike. 8x400m sprints

Pm
Amrap 12
7 pushups
10 kb sdhp
7 db press

4 rds
30 secs each
Sit ups / planks

June 2,2011

Wod
5 rds
16 box jumps
12 ring pushups
6 L pullups

After
Back holds