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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

20 Turkish Get Ups (10 each side)
3-3-2-1-1/35-44-53-62-70#

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
15 minute EMOM

Keep moving guys!

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Hang tough guys!

1.7 mi walk from office to track, 2 times around (1 mi), and back

26:08

[I]There were people working out![/I]

[B]Evening:[/B]
.51 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap pulls
5, 3, 2 Pull ups
10 1.5 Pood KBS
5 Deadlifts @ 210 lbs
5 Deadlifts @ 240 lbs
12 Deadlifts @ 275 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs

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1.06 mi walk up the Accelerator Runway.

1.19 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
7,2 Pull Ups
10 1.5 Pood KBS
5 Shoulder Press @ 85 lbs
5 Shoulder Press @ 95 lbs
7 Shoulder Press @ 110 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

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03/21/2020 Saturday
Made my self do something!! At home....
Warm-Up
2-3 Sets
200m Run
15 Glute Bridges
15 Knuckle Drags

WOD:
"Tic Tac Go"
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Stimulus
Working through a longer 25 minute workout today
After each run we'll add 10 reps to our Air Squats

Subbed-out about half of the Air-Squats with Reverse and Forward Lunges
5 Rounds 25:12
Felt Good to get some running it!!:run:

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Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

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3/21/2020 Sat.

Forgot to mention the 3Mi walk....

Re: Over 50 Crossfitters Sign In
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Double FB Front Squat x 6 reps 35s
60 seconds rest
Elevated Floor Press x 6 reps 53# KBs
60 seconds rest
Neutral Grip Inverted Rows x 6 reps 20#
60 seconds rest

Circuit:⁠
10 minute AMRAP⁠

10 cal bike⁠

8 alternating jumping lunges

8 push-ups⁠
5 rounds

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Great stuff guys!!

Found out that I will be an "essential employee" on alternative Fridays and Mondays. Gonna be teleworking the rest of the week. I had to sit through a telecom this afternoon and my wife said, "I can't believe you have to sit through that!" Maybe she will appreciate me more! :rofl:

1.14 mi walk in 17:25
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
10 Goblet Squats
3 Back Squats @ 210 lbs
3 Back Squats @ 237.5 lbs
3 Back Squats @ 240 lbs
13 Back Squats @ 270 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs

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1.14 mi Dog walk
10 Scap Pulls
5,4,1 Pull ups
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
10 Bench Press @ 190 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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Looks like you guys are doing a good job maintaining fitness. Keep up the good work everyone.

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

10 sets:
10 kettlebell swings 53#
2 Ab Wheel Roll Outs
5 Inverted Rows w/Rings
10 Push ups
26:05

Rogue Echo Bike
10 calories :40
20 calories 2:51
30 calories 5:55
20 calories 8:19
10 calories 9:56
1 minute rest between efforts

5 minute cool down:
1. Deep Squat Hold
2. Couch Stretch
3. Deep Squat Hold
4. Couch Stretch
5. Deep Squat Hold