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2.08 mi Dogwalk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
8 Pullups
4 Chin ups
10 1.5 KBS
5 Shoulder Press @ 90 lbs
5 Shoulder Press @ 100 lbs
6 Shoulder Press @ 115 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

65 Push ups (30, 20, 15 rep subsets)

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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

4 sets of:
Trapbar Deadlift x 6 reps 165#
60 seconds rest
One armed Floor Press x 6 reps each arm 53, 53, 62, 62#
60 seconds rest
Strict Pull ups x 6 reps
60 seconds rest

10 Calories Rogue Echo Bike
10 Over the shoulder Sandbag throws 50#
5 rounds
13:07
That was fun.

Banded frog stretch
Banded Couch Stretch

Good work Bill!

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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 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Back squats x 3 reps 115#
60 seconds rest
Dips x 3 reps 0, 5, 5, 10, 10, 15, 15, 20#
60 seconds rest
Supinated Grip Pull up x 3 reps 20, 15, 15, 10, 10, 5, 5, 0#
60 seconds rest

10 rounds of: EMOM
1. 10 kettlebell swings 53#
2. 10 push ups

Banded frog stretch

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Great work Tim! Another 100 KBS!! :bowdown: Awesome!!

1.99 mi Dog walk

[B]WOD:[/B]
24-21-18-15-12-9-6-3 reps of:
Med Ball Clean, 20 lbs
Push-up

13:34

[I]The first two rounds took me almost 6 min! Those Med Ball Cleans are hard and were tough on my knees.[/I]

2.37 dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
8 Pull-ups
2 Chin-ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 220 lbs
3 Back Squats @ 250 lbs
10 Back Squats @ 280 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

86 (30, 25, 10, 10, 11) Push Ups
[I]Had to fight the pup licking my face during the first set! :p I think the 108 pull ups during the WOD didn't help either! :rofl:[/I]

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1.50 mi dogwalk
2.73 mi dogwalk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 175 lbs
11 Bench Press @ 195 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

86 Push ups (30, 25, 10, 10, 11)

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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

4 sets of:
Kickstand Trap bar Deadlift x 6 reps each leg 105#
60 seconds rest
Double KB Press x 6 reps 35# KBs
60 seconds rest
Neutral Grip Inverted Rows x 6 reps +10#
60 seconds rest

Rogue Echo Bike
2 miles for time
5:00

Banded frog stretch

Thanks Bill. I really like kettlebell swings. About 5 years ago I did the 10,000 Kettlebell Swing Challenge. 500 swings a day for 20 days, 4-5 times a week. My hands were the biggest challenge, they were always torn up. The challenge first appeared on T-nation by Dan John.
Is the enthusiastic pup new?

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You're welcome Tim! I've read that article! And thought about trying it! Thought being the operative word! :rofl: I'm happy just to get 10 in a row done!

The pup got caught our yard, we think she's under a year, I'm hoping close to a year. The collar she had was extremely tight.

1.51 mi Dog walk
2.73 mi Dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
4 Chin ups
10 1.5 Pood KBS
3 Deadlifts @ 230 lbs
3 Deadlifts @ 265 lbs
11 Deadlifts @ 300 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs

[I]Focused on pushing the ground away - which really helped![/I]

86 Pull Ups (30, 20, 15, 11, 10)

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2.05 mi Dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull ups
4 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
5 Shoulder Press @ 120 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

86 Push ups (30, 20, 20, 16)

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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 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Goblet squats x 3 reps 72.5#
30-60 seconds rest
Kettlebell Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
30-60 seconds rest
Neutral Grip Pull up x 3 reps +20#
30-60 seconds rest

21-15-9
Rogue Echo Bike Calories
Burpees (Yay! Burpees!!) That's for you, Bill.:)
9:41

Banded frog stretch
Couch stretch
Deep squat hold

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:rofl:Thanks Tim!! Great stuff! Yay! Burpees!!:rofl:

2.73 mi Dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
1 Chin Up
10 1.5 Pood KBS
Push Press : 10-10-10-10-10
10 Push Press @ 45 lbs
10 Push Press @ 65 lbs
10 Push Press @ 75 lbs
10 Push Press @ 95 lbs
10 Push Press @ 105 lbs
10 Push Press @ 115 lbs

[I]That was harder than I thought it would be, especially 95#![/I]

107 Push ups
(30, 25, 20, 15, 12, 5)

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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

5 sets of:
Trap bar Deadlift x 5 reps each leg 185#
60 seconds rest
Floor Bench Press x 5 reps 115, 115, 125, 125, 135#
60 seconds rest
Neutral Grip Inverted Rows x 5 reps +20#
60 seconds rest

Reverse Tabata Protocol
10/20 work/rest x 8
33 calories

1 ring muscle up
20 flexbar wrist extensions
Deep squat hold
5 rounds

That's a lot of push ups Bill, especially after all those push presses.

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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 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Double KB Front squats x 5 reps 35s
60 seconds rest
Dips x 5 reps
60 seconds rest
Campus Board L. Sloper x 2 laps
60 seconds rest

10 minutes:
Rogue Echo Bike
3.64 miles
109 calories

Banded frog stretch

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Great work Tim!! Yeah, those push ups were a lot - and I felt them!!

I lost last nights post!!

29 Apr:

1.1 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
1 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 155 lbs
5 Bench Press @ 160 lbs
3 Bench Press @ 185 lbs
10 Bench Press @ 205 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

107 Push Ups (20, 20, 20, 10, 10, 10, 7)

Doing Push ups after bench press was not a good thing to do. 10 reps were good, any more - not so much!

30 Apr:

1.51 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
1 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 250 lbs
3 Deadlifts @ 280 lbs
10 Deadlifts @ 315 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs

107 Push Ups (20, 20, 20, 20, 10, 10, 7)

My shoulder felt better today!

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2.37 mi dog walk
.52 mi dog walk
34 Burpees (Yay! Burpees!!_
10 Scap Pulls
11 Pull Ups
1 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 100 lbs
3 Shoulder Press @ 115 lbs
3 Shoulder Press @ 130 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

107 Push Ups (20, 20, 20, 20, 10, 10, 7)

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2 problems
10 push ups + 10 Pronators every other round
2 Turkish Get Ups each arm every other round 35, 44, 53, 62, 70#
10 rounds

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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

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

4 sets of:
Kickstand Trap bar Deadlift x 6 reps each leg 125#
60 seconds rest
Double KB Floor Press x 6 reps 53# KBs
60 seconds rest
Neutral Grip Pull Ups x 6 reps +20, +#15, +10, +5
60 seconds rest

10 minute EMOM
Armor Complex consists of three movements, each performed with using a kettlebell in each hand:
* Double Clean x 2 reps
* Double Strict Press x 1 rep
* Double Front Squat x 3 reps

Cool Down-A series of hip exercises/stretches from “Why You Have Hip Pain—and How to Treat It.” 10 minutes

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Great stuff Tim!

1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
Clean & Jerk : 5-5-5-5-5-5-5 :
5 Clean & Jerks @ 45 lbs
5 Clean & Jerks @ 65 lbs
5 Clean & Jerks @ 75 lbs
5 Clean & Jerks @ 85 lbs
5 Clean & Jerks @ 95 lbs
5 Clean & Jerks @ 105 lbs
5 Clean & Jerks @ 115 lbs
5 Clean & Jerks @ 125 lbs

107 Push Ups (20, 20, 20, 20, 10, 10, 7)

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1.14 mi dog Walk
1.32 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 235 lbs
3 Back Squats @ 265 lbs
10 Back Squats @ 295 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

129 Push Ups (20, 20, 20, 20, 20, 10, 10, 9)

10 push ups seem to go well, 20 are a little tougher. At least it did not hurt my shoulder!

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Warm-Up:
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed byÂ…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed byÂ…
Two sets of:
Ring Row x 30 seconds
Over/Under Barbell x 5 reps in each direction
ThenÂ…

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg 30# DB held goblet style
Rest 30 seconds after each leg
Stability Ball Hamstring Curls x 15 reps
Rest 60 Seconds
Neutral Grip Inverted Rows 8 reps
Rest 60 seconds

B.
For time:
40 Wall Ball Shots 20#
20 Box Jump-Up and Step Downs 20”
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs
17:35

A few stretches to cool down.

Good work Bill!

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Great work Tim, especially on those WBs & Box Jumps!!

1.14 mi dog walk
1.32 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
2 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 135 lbs
5 Back Squats @ 155 lbs
5 Back Squats @ 185 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

[I]I LOVE deload week![/I]

129 Push Ups (20, 20, 20, 20, 20, 15, 14)

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2 problems
2 Turkish Get Ups 35, 44, 53, 62, 70#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9 45#
2. Full Crimp 3 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0,

Worked in:
deep squat holds
10 sets of 10 push ups

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Impressive stuff Tim!!

1.14 mi dogwalk
1.32 mi dogwalk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 110 lbs
5 Bench Press @ 130 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

129 Push Ups (20, 20, 20, 20, 20, 20, 9)

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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 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
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

Worked in 5 sets of 20 Flexbar wrist extensions

Rogue Echo Bike
Tabata Protocol
20/10 seconds x 8
51 calories

Banded frog stretch
Couch Stretch
Deep Squat Hold

Bill-I need to get busy on my push ups. You are putting me to shame.

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Tim, I'll bet your shoulder is in better shape than mine!! Great work! BTW, one of my CFWP Instructors has started the 10,000 KBS program!

2.37 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 Scap pulls after a hang
11 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 130 lbs
5 Deadlifts @ 165 lbs
5 Deadlifts @ 200 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs

129 Push ups (20, 20, 20, 20, 20, 15, 14)

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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

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

30 minutes EMOM
1. 15’ rope ascent
2. 15 push ups
3. 15 air squats
4. 15 Bulgarian Goat Bag Swings
5. 6 Ab Wheel Roll Outs
6. 15 Double Unders
5 rounds

Banded frog stretch
Couch Stretch
Deep Squat Hold

Lower body Foam Roll-5 minutes

Nice relaxing session

Bill-Shoulders are pretty good. In the past I have had issues. Now I try to balance push and pull and do a lot of prehab exercises. Hips are my issue these days. I'm trying to get them healthy.

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Tim, That was a good workout! I miss not having a climbing rope!

2.37 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
3 Chin Ups
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

129 Push ups (20, 20, 20, 20, 20, 15, 14)

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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 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5–2-3
Trapbar Deadlift 175, 195, 205#
Ring Dips
Inverted Neutral Grip Rows 10, 20, 30#
Ab Wheel Roll Outs

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

Banded frog stretch
Couch Stretch
Deep Squat Hold

My climbing rope was a gift from JT. It goes through an opening in the ceiling all the way to the peak. A touch over 15'. I'm lucky to have it as well as all the equipment in the Shed.

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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

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 rounds of:
15 kettlebell swings 44#
5 goblet squats 44#
1 ring muscle up
A new round every 2 minutes.

Rogue Echo Bike
10 calories :39
20 calories 2:50
30 calories 5:57
20 calories 8:25
10 calories 10:00
1 minute rest between efforts

Banded frog stretch
Couch stretch
Deep squat hold

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A nice gift Tim! Great work also!

1.59 mi dog walk
1.58 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull ups
2 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats

5 Back Squats @ 210 lbs
5 Back Squats @ 240 lbs
10 Back Squats @ 275 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

Single Arm Overhead Squat : 3-3-3-3-3-3-3-3-3-3
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs

[I]What was I thinking?!? :yikes:[/I]

143 Push-ups (25, 25, 25, 25, 10, 15, 8)

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.42 mi walk
10 Scap Pulls
3RFT:
Walk, 800 m
5 Strict Pull-ups
10 Push-ups
15 Air Squats

25:46
This seemed easy, till I read they wanted FIVE rounds of Cindy for each round!!

1.8 mi dog walk
10 Scap Pulls
11 Pull ups
2 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
5 Bench Press @ 165 lbs
10 Bench Press @ 190 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

143 Push Ups (25, 25, 25, 25, 20, 15, 8)

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1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
1.32 mi dog walk
10 Scap Pulls
11 Pull ups
3 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 220 lbs
5 Deadlifts @ 255 lbs
11 Deadlifts @ 290 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

143 Push ups (25, 25, 25, 25, 20, 15, 8)

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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 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Kettlebell RDL x 5 reps
30-60 seconds rest
Kneeling One-armed KB Press x 5 reps each arm
30-60 seconds rest
KB Rows x 5 reps each arm
30-60 seconds rest

5 rounds of Cindy
5 pull ups
10 push ups
15 air squats
6:52

Banded hip stretches

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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

30 minutes EMOM
1. 15’ rope ascent
2. 5 ring dips
3. 10 Skater Squats 5 each leg
4. 7 Ab Wheel Roll Outs
5. 15 kettlebell swings
6. 20 Double Unders
5 rounds

Banded Hip Stretches

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Great work Tim!

1.53 mi Dog walk
1.32 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
2 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 105 lbs
6 Shoulder Press @ 120 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

143 Push Ups (25, 25, 25, 25, 20, 15, 8)

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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

5 sets of:
Goblet x 5 reps 60#
60 seconds rest
KB One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds rest
Neutral Grip Pull-ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed 2 53# KBs
5 rounds
9:22

Banded Hip Stretches

Thanks Bill! You too.

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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, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Kickstand Trap Bar Deadlift x 6 reps each leg 155#
30-60 seconds rest
Ring Dips x 6 reps each arm
30-60 seconds rest
Ring Rows x 6 reps each arm
30-60 seconds rest

Every 5 minutes, for 25 minutes (5 sets) for times of:
0.5 mile on Rogue Bike
25 Kettlebell Swings 44#
Did a little experiment:
60 rpm 1:20
65 rpm 1:14
70 rpm 1:08
So about a 6 second difference between each 5 rpm. (at least in the 60-70 range)

Banded Hip Stretches

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Great stuff Tim!
1.14 mi dog walk
1.32 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
9 Bench Press @ 200 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

143 Push ups (25, 25, 25, 25, 20, 23)

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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

2-3-5-2-3-5-2-3
Double KB Front Squat 35s
Banded Press 2 35# KBs
Pull ups 10, 20, 30#


Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed (2 laps) 53# at side and 35# overhead-Switch for second lap.
3 rounds
9:30

Banded Hip Stretches

That's a lot of push ups Bill!

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Yeah Tim and I feel them!! Awesome work!!
1.66 mi Dog walk
1.32 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pull
10 Pull Ups
3 Pull Ups
10 1/5 Pood KBS
3 Deadlifts @ 240 lbs
3 Deadlifts @ 275 lbs
10 Deadlifts @ 305 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

143 Push Ups (25, 25, 25, 25, 20, 23)

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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

A few reps of some of the exercises being completed today.

30 minutes EMOM
1. 10 kettlebell swings 53#
2. 8 Ab Wheel Roll Outs
3. 25 double unders
4. 2 ring muscle ups
5. 10 alternating reverse lunges 35# KB
6. 8 antirotation Pallof press each side
5 rounds

Band Hip Stretches

10 reps at 305. Not too bad brother!