Month: November 2023

2 Sets

• 10 Cat/Cow
• 10/10 Laying Side Arm Circles

3 Sets

• 20 Hip Openers
• 10/10/10 Calf Raises

** “Rest” on machine while partner does their set

3 Sets

• 12 DB Box Step Overs (20/18”, 25/15# DBs)
• 12-16 Plyo Lunges

3 Sets

• 12 Curtsy Lunges (20/15# DBs)
• 10 Hang DB Squat Cleans (20/15# DBs)

3 Sets

• 8/8 Single Leg RDL (45/30#)
• 12 Squat Jumps

2 Sets

• 20 Weighted Dead Bugs (10# DBs)
• 10/10 Weighted Single Leg Single Arm V-up (10# DB)
• 20 OH Flutter Kicks (10# DBs)
• 20 Slow Mountain Climbers
• 10/10 Side Plank Reach Through & Up

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15:00 BikeErg

3 Sets

• 8/8/8 Static Curls (20#)
• 12 Tricep Pushdowns (60#)

3 Sets

• 8/8/8 Static Shoulder Press (seated, 25#)
• 12 90° Hammer Curls (20#)

3 Sets

• 16 Front/Lateral Raises (10#)
• 12 Tate Press (30#)

3 Sets

• 1:00 Plank
• 20 Bird Dogs
• 20 Curl-ups

18:00 BikeErg

3 Rounds

• 10 Seated Cable Row (104/71)
• 14 alt X Body Curls (20/15)

3 Rounds

• 12 Banded Chest Flys (CS blue)
• 12 Rope Pulldowns (60/38)

3 Rounds

• 10 Wide Shoulder Press (25/15)
• 6/6/6 ISO Upright DB Row (20/15)

3 Rounds

• 12 Hip Leg Lifts (without lowering)
• 12 Bear Crawl Plank Position w/ alt Leg Raises 
• 20 alt Leg Raises 
• 12 Knee Elevated Crunches
• 20 Plank Hip Dips

Another leaf clean-up day! Hopefully only one more after today.

5 Rounds

• 5 Strict Chin-ups 
• 20 KB swings (45/35)
• 12 alt. Reverse Lunge w/ball chop (15/8)
• 10 Push-ups
• 8/8 Side Step-ups (20/15, 20/18”)
• 20 OH March (20/15s)

Finished in 17:18, almost a minute faster. I kept doing too many reps because I was thinking about home loans!

Finisher

• 10 Hanging Knee Raises (10# MB between feet)
• MAX Hold (then drop the ball)
• 10 Hanging Knee Raises
• MAX Hold

15:00 Row

4 Rounds

• 10/10 Kroc Row / 20 See-saw Rows (45# DB / 20# DBs)
• 12 Floor Press (45/20# DBs)
• 12 Back Fly (25/15# DBs)
• 5/5 Uneven Push-ups
• 12 Hammer Hold, External Rotations (20/15# DBs)

3 Sets

• 12 Weighted Crunches (45# DB)
• 12 OH Knees to Chest (45# DB)
• 12 Around the World w/ alt Leg Raises (10# DBs)
• 12/12 OH Oblique Crunches (20# DB)

This morning I mowed and bagged the leaves in the front yard.

2 Sets

• 10 Cat/Cow
• 10/10 Laying Side Arm Circles

3 Sets

• 20 Hip Openers
• 10/10/10 Calf Raises

** “Rest” on machine while partner does their set

3 Sets

• 12 DB Box Step Overs (20/18”, 25/15# DBs)
• 12-16 Plyo Lunges
• TrueForm Walk

3 Sets

• 12 Curtsy Lunges (20/15# DBs)
• 10 Hang DB Squat Cleans (20/15# DBs)
• TrueForm Backwards Walk

3 Sets

• 8/8 Single Leg RDL (45/30#)
• 12 Squat Jumps
• TrueForm Walk

On Sunday we went for a 1.84 mile walk in 31:52.

15:00 BikeErg

3 Sets

• 8/8/8 Static Curls (20#)
• 12 Tricep Pushdowns (60#)

3 Sets

• 8/8/8 Static Shoulder Press (seated, 25#)
• 12 90° Hammer Curls (20#)

3 Sets

• 16 Front/Lateral Raises (10#)
• 12 Tate Press (30#)

3 Sets

• 1:00 Plank
• 20 Bird Dogs
• 20 Curl-ups

18:00 BikeErg

3 Rounds

• 10 Seated Cable Row (104/71)
• 14 alt X Body Curls (20/15)

3 Rounds

• 12 Banded Chest Flys (CS blue)
• 12 Rope Pulldowns (60/38)

My triceps were dying on the pulldowns.

3 Rounds

• 10 Wide Shoulder Press (25/15)
• 6/6/6 ISO Upright DB Row (20/15)

3 Rounds

• 12 Hip Leg Lifts (without lowering)
• 12 Bear Crawl Plank Position w/ alt Leg Raises 
• 20 alt Leg Raises 
• 12 Knee Elevated Crunches
• 20 Plank Hip Dips

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Out to clean up leaves.

5 Rounds

• 5 Strict Chin-ups
• 20 Russian KB swings (45/35#)
• 12 alt. Reverse Lunge w/ Chop (15/8# MB)
• 10 Push-ups
• 8/8 Side Step-ups (20/15# DB, 20/18”)
• 20 OH March (20/15# DBs)

All singles on the chin-ups. Took me 18:03.