Strength

31 May 2021

Mask Mandates Are Lifted

5x10 Trunk

Test Day
Strict Press 5x 45,65; 3x 75; 2x 87, 102; 1 x 115, 125, 135, 145, 152,155
Power Clean 3x 82; 2x 95,115; 1x 135, 145, 155, 165, 170,173

RomWod

@ Home (Coronavirus quarantine)

30 May 2021

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each

Time: 20:33

RomWod

Strength 5/3/1 Deadlift (Coronavirus quarantine)

27 May 2021

5x10 Trunk

5/3/1 Week 4 (Deload)
Deadlift 5x 45,95,115,135,155,185  

5x20 Sit Ups

RomWod

WOD (Coronavirus quarantine)

25 May 2021

5 x 10 Trunk

WOD
3 rds
400m Run (around yard for 2 minutes)
30 Air Squats
20 Push Press (75#)

Time: 18:45

RomWod

Hike (Coronavirus quarantine)

24 May 2021

Hike (Ann Van) 55:56, 3.29 miles, 17:00 min/mile, 8#

RomWod

Strength (Coronavirus quarantine)

23 May 2021

5x10 Trunk

Push Press 5x 45; 2x 87, 102; 1 x 115, 125, 130, 145, 155; 6x 1 x 160
Clean Pull  2x 100,115; 1x 132, 140, 155, 165, 175; 6x 1 x 185

RomWod

WOD (Coronavirus quarantine)

21 May 2021

5 x 10 Trunk

WOD
50-40-30-20-10
KB Swings (2 hand, 53#)
Sit Ups

Time: 14:34 

RomWod

Strength 5/3/1 Deadlift (Coronavirus quarantine)

19 May 2021

5x10 Trunk

5/3/1 Week 3
Deadlift 3x 45,135,185,205,225; 5x 255; 1x 285  

5x20 Sit Ups

RomWod

Hike (Coronavirus quarantine)

18 May 2021

Hike (Ann Van) 57:08, 3.35 miles, 17:04 min/mile, 8#

RomWod

Strength (Coronavirus quarantine)

17 May 2021

5x10 Trunk

Strict Press 5x 45; 3x 75; 2x 85, 105; 1 x 115, 125, 130; 5x 1 x 138; 5x 2 x 115
Power Clean 3x 95; 2x 100,115; 1x 135, 140, 148; 5x 1 x 157; 5x 2 x 135

5x20 Sit Ups

RomWod

Hike (Coronavirus quarantine)

16 May 2021

Hike (Duke Island Park) 51:19, 2.99 miles, 17:08 min/mile, 8#

RomWod

Simple & Sinister (Coronavirus quarantine)

14 May 2021

5x10 Trunk

EMOM 5 minutes: 10 KB Swing/hand (44#, Russian)
EMOM 10 minutes TGU (44#) 1/hand, alternating minutes

RomWod

Hike (Coronavirus quarantine)

13 May 2021

 

Hike (Baseball fields) 40:52, 2.56 miles, 15:56 min/mile, 8#

RomWod

Strength 5/3/1 Deadlift (Coronavirus quarantine)

12 May 2021

5x10 Trunk

5/3/1 Week 2
Deadlift 3x 45,65,95,135,185,210,240,270  

5x20 Sit Ups

RomWod

WOD (Coronavirus quarantine)

10 May 2021

5 x 10 Trunk

WOD
AMRAP 20 minutes
15 KB Swings (2 hand, 53#)
15 Sit Ups
15 Cal Row

Result = 6 rds + 30 reps

RomWod

Strength (Coronavirus quarantine)

8 May 2021

5x10 Trunk

Push Press 5x 45,65; 2x 87, 102; 1 x 115, 125, 130, 145; 6x 1 x 152
Clean Pull  2x 100,115; 1x 132, 145, 150, 165; 6x 1 x 175

5x20 Sit Ups

RomWod

WOD (Coronavirus quarantine)

7 May 2021

5 x 10 Trunk

WOD
Jog around yard
5 rds
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
- 20 Sit Ups
Jog around yard

Time: 17:09

RomWod

Strength 5/3/1 Deadlift (Coronavirus quarantine)

6 May 2021

5x10 Trunk

5/3/1 Week 1
Deadlift 5x 45,135,195,225,255  

5x20 Sit Ups

RomWod

WOD & Hike (Coronavirus quarantine)

4 May 2021

5 x 10 Trunk

WOD
AMRAP 5 minutes
Deadlift x 3 (185#)
Push Press x 7 (40# DBs)

Result = 5 rds + 4 reps

Hike (Baseball fields) 41:41, 2.58 miles, 16:08 min/mile, 5#

RomWod

Strength (Coronavirus quarantine)

2 May 2021

5x10 Trunk

Strict Press 5x 45,65; 3x 72; 2x 87, 102; 1 x 115, 122; 8 x 1 x 130; 5x 2 x 115
Power Clean 3x 95; 2x 100,115; 1x 135, 140; 8x 1 x 148; 5x 2 x 132

5x20 Sit Ups

RomWod

 

Hike (Coronavirus quarantine)

1 May 2021

Hike (Ann Van Middlesworth Park)  55:30, 3.38 miles, 16:24 min/mile, 5#

RomWod