Walking Lunges

Tuesday, November 28, 2017

Aspire Fitness

8:08 AM

Row - 10 min, 100 calories

Foam Roll - 5 min

Jump Rope - 5 min; once under, drills, double under

Walking Lunges

5x20 yards

Pull-ups

2-2-1-1-1-1-1-1

40 minutes total workout

Deadlift

Sunday, November 26, 2017

Aspire Fitness

8:55 AM

Row - 10 min, 1800 m

WMCF Dynamic Warm-up

Box Jumps

4 x 5 reps (24" box)

Wall walk-ups 3x

Deadlift

5x95#
4x5x135#

Dips

3-2-2

40 minute total workout

Metcon

Friday, November 24, 2017

Aspire Fitness

9:15 AM

Treadmill - 10 min, 5.0mph, 1.0% incline

Jump Rope - 5 min, singles, doubles, drills

Metcon

Modified from CrossFit WOD 20171124 (half reps)

25-20-15-10-5

KB Swings (35#)
Abmat Sit-ups

11:00 minutes

Finished with a couple pull-ups

45 minutes total workout

Bike Ride - Surly Cross Check - 86th Parkway out and back ~7 miles, 35 minutes

Bench Press

Thursday, November 23, 2017

Aspire Fitness

8:30 AM

Row - 10 min, 1000m

Handstand Kick-ups - 3x

Pull-ups - 2, 2, 2, 1, 1, 1, 1

Bench Press

8x45
8x95
5x135
5x135
5x135

Walking lunges

3x20 yards

40 minutes total workout

General

Monday, November 20, 2017

Home Gym

8:00 AM

5 Rounds of

15 Air Squats
10 Push-ups
10 Abmat Sit-ups

Wall Ball Shots

Sunday, November 19, 2017

Aspire Fitness

8:30 AM

Treadmill - 5 min, 1.0% incline, 5.2 mph

Row - 5 min, 1000m

20 pass throughs
20 PVC OH Squat

Jump Rope - 5 min, singles, doubles

8 strict pull-ups
4 kipping pull-ups

Wall Ball Shots

75 - 10 shots in 30 seconds followed by 60 second rest, 8 rounds total

45 minutes total workout

Back Squat

Saturday, November 18, 2017

Aspire Fitness

7:45 AM

Treadmill - 5 min, 1.0% incline, 5.2 mph

Row - 5 minutes

Jump Rope - 5 minutes, singles, drills, doubles

HS Kick-up 3x
Wall Walk-up 3x

Back Squat

8x45
8x65
6x95
5x115
3x135

40 minutes total workout

Deadlift

Friday, November 17, 2017

Aspire Fitness

8:10 AM

Warm Up

Treadmill - 10 min, 1.0% incline, 5.2 mph

Row - 5 min, 1000m

30 pass throughs
20 PVC OH Squat

WMCF Dynamic warm-up

Handstand Kick-ups 3x

4x5 box jumps (24" box)

5x2 pull-ups

Deadlifts 
5-5-5 (135#)

50 minutes total workout

Bench Press

Tuesday, November 14, 2017

Target Logistics - Judson

6:15 PM

Treadmill - 10 min, 1.0% incline, 5.2 mph

Cindy - 2 rounds

Handstand Kick-ups - 2

Bench Press

8x55
8x95
5x115
5x135
3x155
2x175
2x185

35 minutes total workout

Back Squats

Monday, November 14, 2017

Target Logistics - Judson

5:45 PM

Treadmill - 10 minutes, 5.2 mph, 1.0% incline

Cindy - 2 rounds

Back Squat

8x45#
8x65#
5x95#

General

Saturday, November 11, 2017

Target Logistics - Judson

7:00 PM

Treadmill - 1.0% incline, 9 min at 5.2 mph, 1 min at 3.0 mph

Cindy - 2 rounds

20 minutes total workout

Overhead Press

Friday, November 10, 2017

Target Logistics - Judson

6:45 PM

Treadmill - 10 min, 1.0% incline, 7.5 min at 5.2 mph, 2.5 min at 3 mph

Cindy - 2 rounds

Overhead Press
10x45
8x65
8x65

25 minutes total workout

Treadmill

Wednesday, November 8, 2017

Target Logistics - Judson

6:15 AM

Treadmill - 10 minutes, 1.0% incline, 5.2 mph

General

Sunday, November 5, 2017

Target Logistics - Judson

7:15 AM

Treadmill - 10 minutes, 1.0% incline, 2.5 min @5.4mph, 5 min @5.0mph, 2.5 min @3mph

Cindy - 2 round

Handstand Kick-ups 3X

30 minutes total workout

Bench Press

Tuesday, November 7, 2017

Target Logistics - Judson

6:10 AM

Treadmill - 10 min, 1.0% incline, 5.2 mph

Cindy - 2 rounds

Bench Press

8x115#
8x135#
3x155#

25 minutes total workout

Squats

Monday, November 6, 2017

Target Logistics - Jusdson

6:00 AM

Treadmill - 10 min, 1.0% incline, 5.4 mph

Cindy - 2 rounds

Squats

10x45#
10x65#
8x95#

Dips

3x5 reps

30 minutes total workout