Tag: Windshield Wiper

Back From Niagara

We took a road trip to Niagara Falls and Toronto Monday through Friday. Played 18 in a cart on Wednesday and did our share of walking.

Conditioning

4 Rounds

  • 1:00 BikeErg
  • 15s Transition
  • 1:00 Burpees
  • 15s Transition
  • 30s DB S2OH (25#) + 30s Plate A Jumps
  • 15s Transition
  • 1:00 65m Suitcase carry (60# DB)
  • 15s Transition
  • 1:00 Row
  • 15s Transition
  • 30s Underhand Bent Over Dumbbell Rows + 30s Back Fly (20#)
  • 15s Transition
  • 1:00 Lateral step-overs (14”)
  • 15s Transition
  • 1:00 65m Suitcase carry (60# DB)
  • 15s Transition

Midline

3 Rounds

  • 30s Pike-ups
  • 15s Rest
  • 30s Windshield wipers (35# plate)
  • 15s Rest
  • 30s Slow bicycles
  • 15s Rest
  • 30s DB OH sit-ups (20#)
  • 15s Rest

Feeling My Back in Multiple Ways

I definitely got some sunburn on my shoulders and upper back yesterday. My low back is not feeling very good, probably from bending over to take out stumps.

5 Rounds

  • 30s Push-ups
  • 30s DB Hang C&J (25# DBs)
  • 1:00 Lateral Box Step-overs (14″)
  • 1:00 Glute Bridges
  • 30s Windshield Wipers (35# plate OH)
  • 30s Seated Leg Lifts over DB
  • 1:00 Front to Back Lunges

Hot one today with it at about 90°.

The Long One

5 Rounds

  • 1:00 Step-ups (20″)
  • 10s Rest
  • 30s alt Side Crunches
  • 30s Pike-ups
  • 10s Rest
  • 1:00 Handstand Hold
  • 10s Rest
  • 1:00 Row
  • 10s Rest
  • 30s Flutter Kicks
  • 30s Windshield Wipers (45# plate)
  • 10s Rest
  • 1:00 50m OH Carry (35# DBs)
  • 10s Rest
  • 1:00 BikeErg
  • 10s Rest
  • 30s Burpees
  • 30s Slow Mountain Climbers
  • 10s Rest

I really wanted to held the handstands, but I had to break for the last two rounds, doing 30s + 20s. The fatigue with the carries really added up.

First Outdoor Gym Workout

I painted the wall ball targets during lunch so we could get in our first workout in the outdoor area today!

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Romanian Deadlifts (45#)
  • 5 Romanian Deadlifts (95#)

Legs

  • 12-10-8-6 Lateral Step-ups (L, 40-45-50-60#)
  • 20 Banded Adductor (L, purple)
  • 12-10-8-6 Lateral Step-ups (R, 40-45-50-60#)
  • 20 Banded Adductor (R, purple)

We’d superset with one leg before doing the second leg. Then increase the weight and decrease the reps and repeat.

4 Sets

  • 10 RDLs (2×125, 2×145#)
  • 1:00 Rest

Conditioning

15:00 AMRAP – Partner – IGYG Rounds

  • 15 Wall Balls (20#, 10′)
  • 1 Legless Rope Climb (12′)
  • 1 Rope Climb (12′)

This is the work I did. Had only done wall balls once or twice since the pandemic and they felt good, able to go unbroken with ease each round. The rope climbs were a bit of a struggle and will improve. I wasn’t jumping up like I normally would, to make the climb longer. I got through 7 rounds and B got 7 wall balls in to her 7th.

Midline

4 Round Tabata

  • 12 Windshield Wipers (40# DB)
  • 12 Tuck-ups
  • 36 Russian Twists
  • 8-9-10-11 Leg Lifts

Interesting that I was able to keeping getting another leg lift, since those are usually where I struggle.

Plus a Hike

Packed day yesterday and stayed up late watching a Marvel series. Out in the garage around 11:30.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twists
  • Seated DB Shoulder Press
    • 10×25
    • 6×35
    • 4×45
    • 3×50
    • 3×60

Strength

10:00 EMOM

  • 3 Seated DB Shoulder Press (60# DBs)

Conditioning

30:00 AMRAP – Partner

  • 128′ Sled Drag (25 + 80/55#, forward)
  • 15/10 DB Push-ups
  • 12 Single Arm DB Hang C&J (40/30#)
  • 20 Reverse Lunge
  • 10 Burpees

I go, you go with Brandi. Took us about 31 minutes, but my phone overheated so the timer kind of messed up.

Midline

3 Rounds

  • 30s Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Dragon Flags (3)
  • 10s Rest
  • 30s Windshield Wipers (15)
  • 10s Rest

We were going to do four rounds, but I messed up setting the timer. Oh well, that was hard enough.

We headed over to Midland City Forest after 4pm and went for a 2.95 mile hike, which took just over 57 minutes.