Year: 2023

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.

15:00 BikeErg

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 (40# DB)
• 12 OH Knees to Chest (40# DB)
• 12 Around the World w/ alt Leg Raises (10# DBs)
• 12/12 OH Oblique Crunches (20# DB)

2 Sets

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

3 Sets

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

3 Sets

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

3 Sets

• TrueForm Walk (while partner does set)
• 12 Curtsy Lunges (20/15# DBs)
• 10 Hang DB Squat Cleans (20/15# DBs)

3 Sets

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

3 Sets

• 12 Hollow Arms holding up plates with Leg Lifts (5# plates)
• 12 alt Crunches (10# behind head)
• 12 Tuck-ups (10#)
• 12/12 Side Plank Hip Dips (20# DB)

We got home Friday night. My back is bothering me a bit after the travel I think. Mowed the lawn yesterday and finished up trim work in a spare bedroom.

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 Crunches

Quads are pretty sore already from the wall balls. Back to the fitness center at 8am for the Cross Training class, which was pretty much CrossFit. The trainer put us through some moves for a warm-up.

Partner WOD – I Go, You Go

• 6:00 AMRAP
  • 10 DB Push Press (25#)
  • 10 Hand Release Push-ups
• 6:00 AMRAP
  • 10 Burpees
  • 10 Wall Balls (14#)
• 6:00 AMRAP
  • 10 Back Rack Lunges (15kg sandbag)
  • 10 MB Cleans (14#)
• 6:00 AMRAP
  • 30 Sit-ups
  • 10 Inch Worms
• 400m Run
• 400m Row

The reps on the 4th section were too high and originally she had written down 30 inch worms, which I know was not doable! For the cardio we both went at the same time and then switched machines. To finish she guided us through some stretches.

We were the only two people at each of the three classes we attended this week. The one day we went to fitness center and did our own thing it was pretty packed. Heading home in the morning!

Low ribs are still sore from the core class and glutes are sore from yesterday.

Today at 8 we went to a 45 minute Tabata class at the resort. Warmed up with some jumping jacks, high knees, arm circles, arm pulses lifts, squats, and squat pulses.

Tabata – 8 Rounds each of 20 seconds work with 10 seconds rest

• KB Swings (30#)
• Wall Balls (14#)
• Jump Rope
• Farmer Carry (35# DBs)
• alt between Battle Rope / Step-ups (20”, 20# KBs) – 15s transitions
• Burpees

Then we cooled down with some stretching.

Rainy and humid today, so we went to the gym before breakfast.

• 10:00 Bike / Row
• 2 Sets
  • 10 DB Push-up + Row + Row (35# DBs)
  • 20 Single DB Curls (35#)
• 2 Sets
  • 20 alt Front Rack Lunges (15kg sandbag)
  • 10 Sumo KB Deadlifts (40# KB)
• 2 Sets
  • 16 alt Single Arm Underhand DB Floor Press (35# DBs)
  • 12 KB Upright Row (40#)

Short and sweet, but felt good to get in some movement.

We got married Friday afternoon and are in Cancun! Went to a 30 minute core class at the resort, which kicked our asses!!

3 Sets

• 10 alt Curl / Wide Curl (20# DBs)
• 10 Close Grip DB Bench Press (35# DBs)
• 10 Elbow Up Lateral Raise (15# DBs)

3 Sets

• 10 Curl to Underhand Shoulder Press (20# DBs)
• 10 DB Skull Crushers (30# DBs)
• 10 DB Upright Rows (25# DBs)

3 Sets

• 10 Hammer Curls (25# DBs)
• 10 Staggered OH Rope Tricep Extensions (38#)
• 8/8 High Plank Fly (12# DB)

2 Rounds

• 12 Kneeling Halos (20# KB)
• 8/8 Half Kneeling Rotations (30# KB)
• 8/8 Kneeling Dig & Chop (20# KB)
• 10 X Body Lift (15# KB)
• 12 Plank Pull Throughs (30# KB)
• 10/10 Plank Saw (15# KB)

15:00 BikeErg

3 Sets

• 10 Pendlay Rows (65#)
• 10 Seated Rows (104#)

3 Sets

• 10 Straight Arm Lat Pulldown (60#)
• 20 Band Pull Aparts (blue)

3 Sets

• 8 DB Bench Press (50# DBs)
• 8 DB Fly (25# DBs)
• 8 DB Bench Press (50# DBs)

3 Sets

• 12 alt Underhand Cross Body Front Raises (15#)
• 20 Plate Raise (10#)
• 12 alt Underhand Cross Body Front Raises (15#)

2 Rounds

• 30 AbMat Sit-ups
• 30 alt Side Crunches