Workout Diary :)

Tuesday January 21, 2020

Cardio:

  • Bike 1: 60 minutes – road bike on trainer
  • Bike 2: 30 minutes – road bike on trainer

Strength:

  • 25 Min AMRAP: Partner WOD
  • (65# barbell , 14# medball, 35# KB)
  • Partner A: barbell walking lunges down 25m + 8 hang cleans (65#/95#)
  • Partner B: barbell walking lunges back 25m + 8 thrusters (65#/95#)
  • Partner A and B partition as needed
    • 30 v-ups
    • 30 medball sit ups (14#/20#)
    • 30 KB Swings (35#/50#)
  • Score: Rounds and Reps Completed, Partner: Mallory

Wednesday January 22, 2020

Cardio:

  • Bike 1: 60 minutes – road bike on trainer
  • Bike 2: 30 minutes – road bike on trainer

Thursday January 23, 2020

Cardio:

  • Bike 1: 60 minutes – road bike on trainer
  • Bike 2: 30 minutes – road bike on trainer

Strength:

  • 4 Rounds :
  • 10 back squat – 65#
  • 10 curtsy lunges each leg – 65#
  • 10 hand release push ups
  • 10 hollow body rocks

Friday January 24, 2020

Cardio:

  • Bike 1: 60 minutes – road bike on trainer

Strength:

  • 4 Rounds : 5 minute AMRAP
  • 100 double under buy-in
  • 10 thrusters (65#/95#)
  • 20 hang clean (65#/95#)
  • 30 hand release push ups

(1 minute rest)

  • Score: Reps completed each round added together

Saturday January 25, 2020

Cardio:

  • Bike 1: 60 minutes – road bike on trainer
  • Bike 2: 30 minutes – road bike on trainer

Strength:

  • Deadlift:
  • 10 x barbell
  • 8 x 95#
  • 6 x 135#
  • 5 x 145#
  • 5 x 155#
  • 5 x 165#
  • 3 x 175#
  • 3 x 185#
  • Overhead Press:
  • 10 x barbell
  • 6 x 60#
  • 5 x 55#
  • 4 x 60#
  • 3 x 65#
  • AMRAP 10 Minutes
  • 5 strict pull ups
  • 5 handstand push ups
  • 10 v-ups with medball transfer (8# medball)
  • Score: Reps completed each round added together

Sunday January 26, 2020

Cardio:

  • Bike 1: 60 minutes – road bike on trainer
  • Bike 2: 30 minutes – road bike on trainer

Monday January 27, 2020

Cardio:

  • Bike 1: 60 minutes – road bike on trainer
  • Bike 2: 30 minutes – road bike on trainer

Strength:

  • Barbell Back Squat
  • 4 x 95#
  • 4 x 100#
  • 4 x 110#
  • 4 x 115#
  • Barbell Back Lunges Alternating
  • 20 x 45#
  • 16 x 65#
  • 16 x 75#
  • 16 x 85#
  • Core:
  • 4 Rounds:
  • 10 v-ups
  • 10 hollow body rocks
  • 10 leg lifts
  • 10 reverse crunches

Tuesday January 28, 2020

Cardio:

  • Bike 1: 60 minutes – road bike on trainer
  • (fly back to charleston from texas)

Thursday January 30, 2020

Cardio:

  • Bike 1: 60 minutes

Strength:

  • 21-15-9 For Time
  • Thrusters (65/95#)
  • Hand Release Push Ups ( HRPU )
  • Strict Pull Ups ( PU)
  • Score: 9:56 min

Friday January 31, 2020

Cardio:

  • Bike 1: 36 minutes
  • Bike 2: 30 minutes

Strength:

  • 4 Rounds for Time: Partner WOD
  • 1000m row
  • 30 toes to bar
  • 20 deadlift – 135#
  • 10 handstand push ups
  • Score: 35:29 min, partner: mallory

Saturday February 1, 2020


Cardio:

  • Bike 1: 60 minutes

Posted in: Uncategorized

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.