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Yes Tim, winter kan be also brutal. When the cold is close to -20°C or colder it's not nice, snow creaks under every step, cars starts bad without xtra warm plugged in...from this summers warmest to last winter coldest at us (southern Finland) the temperature has changed from +33°C highest now to -27°C i remember it was coldest last winter...thats 60°C change (140°F)...

Sat 4 Aug:
Warm up ciriut of four exercises.
1 Pulldown:
15reps: 30,35,40,40kg
2. Ez curl:
20kg: 10,10,10,10reps
3. Db bench press:
15rrps: 12.5kg, 17.5kg, 22.5kg, 27.5kg
4. Box squat:
15reps: barbell,40kg, 60kg, 80kg

C2row:
5000m - 21:42min.

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Yesterday
Bouldered at Rock Mill with Jeff. Good day. 2 oranges and 1 blue.

Today
Agile 8
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A1. Turkish Get Up, 2 per side 35, 44, 53, 62#
A2. 1 Arm Swing, 10 per side 35#
Rest and repeat 4 times
*
B1. Push up, 10 reps
B2. Goblet squat, 6 reps 35, 44, 53#
B3. Ring muscle up 2 reps
B4. Snatch, 10 per side 35#
Rest for a few seconds and repeat 3 times

:brrr: @Jan

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Tue 7Aug:
Cardio

C2row:
10000m - 45:56min
SkiErg:
2000m - 10:27min

Some streching

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Backwards Fran

21-15-9 Reps
C2B Pullups
45# Thrusters

4:06

Went light to try and keep all the reps in one set.

Evening dog walk with a twenty pound ruck

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Bill-An impressive Fran time! That would take me at least 10 minutes.

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Inverted Row x 8 reps

B.
Five rounds for time of:
18 Kettlebell Swings 53#
9 Goblet Squats 44#
25 Double Unders
14:50

A few stretches to cool down.

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Thanks Tim! But it was scaled! Maybe I could break 4 min Rx!

[B]WU:[/B]
500 m row
800 m walk with active warm up
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]

Run 1 mi

10:32

[I]a slow one, but considering I 've got Achilles tendonitis/Plantar Fasciitis and it was hot, I 'll take it![/I]

800 m walk

TRX work

[B]Evening:[/B]
1.15 dog walk with a twenty pound ruck.

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Thu 9 Aug:
Some somersaults, maybe 10-12...
1/3 turkish get up (for shoulder stability) at upper position hold for count to 3.
8kg kb: 5,5,5reps
16kg kb : 5,5,5reps
24kg kb: 5,5,5reps
16kg kb: 5reps
8kg kb: 5reps
Pullups (underhand grip):
11,8,2,2,8,5,5,5,5 reps

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Agile 8
3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#

A.
2-3-5-2-3-5-2-3-5
Hexbar Deadlift 195#
Kettlebell Floor Press 53, 62, 70#
Pull up 10#

B.
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 Minute EMOM

2 ring muscle ups
Various stretches
3 rounds

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Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Four sets of:
Double KB Front Squat x 10 reps 35# KBs
Rest 60 seconds
Single-Arm KB Row x 10 reps each arm 53#
Rest 60 seconds
Ab Roll Outs x 12 reps
Rest 60 seconds
B.
Three rounds for time of:
Sandbag Thrusters x 15 reps 50#
Double Unders x 50 reps
9:40

Handstand Hold x 20 seconds (against wall)
20 Flexbar Wrist Extensions
Banded Hip Stretch
3 rounds

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Great work outs guys!!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 20" Step ups, 5 in each leg
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
OHS: 3-3-3-3-3
45#(3)-65#(3)-75#(3)-95#(3)-115#(3)

[I]I wanted to get at least 135#, but my shoulder was REALLY weak at 115#.[/I]

[B]Evening:[/B]
1.14 mi dog walk with a twenty pound ruck.