5 rounds

15 Med ball Cleans
15 Wall balls


9:18

What a great week of working out. BUt, everything is worked over. Legs, back, arms everything is worked. I have been on the bike some this week although the weather has limited it a bit. Biking is great!

Deck of cards workout

Clubs = Deadlift 95 LBS
Diamonds = Box Jumps 30"
Hearts = Burpees
Spades = Push Press 55 LBS

29:00 minutes

Weights too light for me I did get 3+ hours of pedaling in today and at least 1 was out side.

5 rounds

Run 800
30 Pullups
30 KBS 55#

48:24

2 hour cross ride 24 miles with Adam this afternoon

Thursday

45 Minute Spin

Ride to and From the Gym



Wednesday

Crossfit competetion workout 1

10 Minute AMRAP

30 Double Unders
15 75# Power Snatch


4 rounds

Getting on the bike for most trips to and from the gym

30 Pullups
15 Inverted Burpees
20 K2E
10 Inverted Burpees
10 Toes to bar
5 IB
10 Pullups
5 IB
20 K2E
10 IB
30 Toes to bar

Pedal, pedal and pedal again.

All totaled up I spent close to 4 hours on the bike yesterday. Rode to the gym then went for a 2+ hour cross bike ride followed by a 1 + hour ride with the kids just before dinner.

You just got to love the warm weather.

I only made 3 rounds of the bear last night. 75# 85# and 95#

I did do a 21-15-9 pullup burpee workout after the noon spin class yeaterday.

45 minute spin this morning then about 1:15 cross bike ride this afternoon. great day to be outside riding again.

Today's primary workout is the BEAR. That will be tonight at 6:30.

Started today with 50 minutes on the eliptical. then I will have 2 spin classes 1 as a warmup just before we do the BEAR.


5 rounds of 7 reps never putting the bar down and increasing the weight each set.

deadlift
clean
Front squat
overhead press
back squat
overhead press

Monday morning 50 minute calorie burn on the eliptical


Monday Night

20 Minute AMRAP

5 Hang Cleans 105#
10 Med Ball Cleans 20#
15 Box Jumps 30"

Tuesday morning 45 minute spin

Warmup

500 meter row

25 situps
shoulder mobility
30 overhead squats
20 pullups
100 walking lunges

3 rounds

20 Box jumps
25 situps
20 SDHP

time 8:28

1 mile run

100 meter row
3 rounds
10 Overhead squats
10 pushups
10 pullups
10 back extensions
10 ghd sit ups

60 lunges

2 45 minute spins


taught WOD

4 rounds
20 KBS
20 Overhead walking lunges
25 Pushups
20 Overhead walking lunges

1 mile run

Warm up

500 Meter row
30 Wall balls
25 situps
Shoulder mobility with Dowel
30 Dowel overhead squats
30 Pushups
Deadlift warmup

Work out

10,9,8,7,6,5,4,3,2,1 of

Dead lift 225
Push press 115
Pullups