TWO Long...

Saturday WOD...

Yesterday we did Every 90s for 30m...

Today is an Interval WOD for 35min!

Warm-Up/Mobilize

10 x Cat-Cow

Contract-Relax Hamstring Stretch

Thoracic Contract-Relax

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2 Rnds (w/ slamball):

10 x Straight Leg Sit Ups

2 x Turkish Get-Ups (ea side)

10 x Stiff-Leg Sumo DL

10 x Ball Slams

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ROW-UP

EVERY 7 minutes x 5 Rnds (35m):

500m Row

15 Burpee Box Jump-Overs (24/20)

15 DB Box Step-Overs (50#/35# - 24/20)

*Adjust Rep Scheme so you have 2m Recovery...try to be done around the 5m mark...

Ethan ~ (45# DB) - 3:54 (12's) / all 15's after 1st Rnd - 4:40 / 4:50 / 5:00 / 5:12

Smalls ~ (40# DB) - 4:40 / 5:15 / 5:17 / 5:28 / 5:22

tb ~ 12's for Reps ~ 5:12 / 5:37 / 5:32 / 5:16* / 5:45

* = used 25# plates for this Rnd

Great sweaty workout...Two days in a row for some longer WOD's... Good stuff!

New Day

Warm-Up

3min Bike (nasal breathing only)

60s Static Hang

60s Wall Slide

60s HS Hold

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2 sets:

5 Cal Bike

5-Line Shuttle (Suicide Run)

5 Push Press

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Every 90s for 30 minutes (5 rounds):

1 = 20 D/U + 10 Deadlift* (275/195)

2 = 20 D/U + 10 STRICT HS Push Ups*

3 = 20 D/U + 12 C2B Pull Ups

4 = 180-200m Run

Smalls - 135# DL / ?? Shldr Press

Ladick - 135# DL / ?? Shldr Press

Pyan - 185# DL / 95# Shldr Press

Daliege - 225# DL

tb - 225# DL / 8 HSPU

Loosen Up

Upper body was T-I-G-H-T today!!!

Couch Stretch - 1-2m each side

(w/ active glute contract-relax pulses during this time)

Over-Unders

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Primer

3 Sets:

5-7 Wall Balls - focus on breathing!

30s rest b/t

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AB Dirty 30 (Warm-Up)

30 Cal Bike (10 easy + 10 mod + 10 Hard)

30 Air Squats (10 easy + 10 mod + 10 Fast)

30 HR Push Ups*

30 STRICT Pull Ups*

*work these so they become large sets...stamina training

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Open WOD - 19.1 (2.22.19 - HERE)

AMRAP in 15m:

19 Wall Ball

19 Cal Row

Ladick ~ 5 Rnds + 10 Cals

Smalls ~ 5 Rnds + 4 Wall Balls

Pyan ~ 4 Rnds + 10 Wall Balls

tb ~ 5 Rnds + 15 Cals

Not nearly on pace like 2 years ago...sheesh...just too much rest time today...

Arm Day!

Warm-Up/Mobilize

Bicep Openers x 10

Arm Circles (XioPang) x 10

Bent-Over Row x 10

Curl to Press x 10

----------------------

2 Sets:

20 Bear Crawl Forward Steps

20 Bear Crawl Backward Steps

30s rest

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Every 2 minutes for 5 sets (10m):

5-6 x Bench Press (20x1)

into...

Every 3 minutes for 2 sets (6m):

Max Reps @ 90% from Heaviest Set above

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EMOM for 20 min:

1 = 15 Cal Bike

2 = 10 x Ring Dips

3 = 12 TTB

4 = 15 HR Push Ups

5 = REST

Pyan ~ 135-155-175-185-195 / 6/7 @ 180#

Smalls ~ 135-155-175-185(3)-180 / 9/7 @160#

tb ~ 135-155-175-195-215 / 11/6 @ 195#

Back!!!

Good to be back at school... with the boys...

Working out...

Today felt good...We will see how the day progresses...

Warm-Up/Mobilize

30-45s each:

Deadbugs (Unilateral & Contralateral)

Cross Under Lunge w/ Knee Up

Straight-Leg Side Leg Raise

Fire Hydrants

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2 Sets:

10 x Russian Babymaker

10 x Reverse Lunge to Cossack Squat (5 each leg)

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5m Row Warm-Up

60s easy Row

60s Leg Drive ONLY

30s Leg Drive & Hip Swivel

30s FULL PULL (Leg Drive + Hips + Arms)

30s Arms ONLY

30s Hips + Arms

60s Easy Row, FULL PULL (Focus on Leg Drive)

NITROUS

1000m Row

50 Thrusters (95#)

Pyan ~ 3:51.9 Row / 12:25

Daliege ~ 3:47.0 Row / 7:51

Ladick ~ 3:48.4 Row / 8:30ish @ 75#

Smalls ~ 3:51.5 Row / 9:42 @ 75#

tb ~ 3:54.1 Row / 9:26 (15@5:28 / 27@6:41 / 36@8:04 / 50@9:26)

15 in 1:34 / 12 in 1:13 / 9 in 1:23 / 14 in 1:22

HERE are some Rowing Stats to consider/look at/evaluate:

TB	s/m	Pyan	s/m	Smalls	s/m	Daliege	s/m	Ladick	s/m
3:54.1 (1:57.1)	22	3:52.0 (1:56.0)	24	3:51.5 (1:55.7)	23	3:47.1 (1:53.5)	36	3:48.5 (1:54.2)	25
1:48.7	28	1:53.2	28	1:53.2	25	1:55.2	35	1:52.5	27
1:53.2	24	1:51.7	28	1:52.7	20	1:51.5	36	1:49.7	26
1:57.0	22	1:54.5	25	1:54.0	22	1:53.0	37	1:55.0	22
2:00.5	21	1:56.7	24	1:57.2	20	1:53.5	37	1:56.0	28
2:06.0	18	2:03.7	18	2:01.5	30	1:54.2	38	1:58.0	25
	87		94		89		135		95

LAST # in s/m column is my estimated # of total strokes you took... 

I just took the Ave s/m from the top row and went with 4 times that amount (minus some) as we were all under 4m for row...some lost a few more strokes for being in the 3:40's...

BUT... remember...EACH stroke is WORK done... so the fewer strokes you can take the better as long as your time does not go down...

Remember your damper setting then look at those Ave/500m times... where do you think you were most efficient...that is the # you want to hit...

At-Home

Invictus at Home...

Warm-Up ~ Roll the Back

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PRIMER

2 Sets:

30s Mtn Climbers

30s Death March (slow/controled)

30s REST

Into...

2 Sets:

30s Ground 2 Sky

30s Burpee Jump Backs (Sprawl)

30s REST

Into...

2 Sets:

30s Rt Arm DB OH Hold

30s Lft Arm DB OH Hold

30s Rest

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EMOM x 16m (4 Rnds Total):

1 = 10 x Rt Leg Step-Back Lunge to Cossack Sqt

2 = 10 x Lft Leg Step-Back Lunge to Cossack Sqt

3 = 20 Alt. DB Push Press (Shoulder Press / 35#)

4 = 40s Plank Hold (Push Up Position)

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AMRAP in 5min:

5 Burpees

60' Lateral Shuffle (6 x 10' Lat Shuffle)

Felt good...could feel tight back today

Those Step-Back to Cossacks were something else...good for single-let work!!!

8 Rnds + 4 Burpees on the AMRAP...

Rounds were: 27s - 37s - 46s - 40s - 35s - 36s - 41s - 27s + 4 Burpees

Quarantine...

Back finally feeling better so I thought...might as well workout...

Warm-Up - Mobility/Stretch (15-20 min)

then...

2 sets working up to decent pace...

30 Air Squats

15 HR Push Ups

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Every 90s for 10 Rnds (5 total sets):

1 = 30 Air Squats

2 = 15 HR Push Ups

Moved afterwards... Legs on fire after a week of nothing...

HOPE the boys at school have kept up with the WOD's...

I am told they are...