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Yesterday
Bouldered at Rock Mill with Jeff. Good session. I climbed 3 blues, 1 orange, and 1 white.

Today...
Warm Up
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#

A.
Four sets of:
Kettlebell Swings x 20 reps 35, 44, 53, 62#
Rest 45 seconds
KB Floor Press x 10 reps 35, 44, 53, 53#
Rest 45 seconds
Broad Jump x 5 reps
Rest 45 seconds
Ring Row x 8 reps each arm
Rest 45 seconds
B.
Five sets of:
Dumbbell Push Press x 10 reps 2 25# DBs
Ball Slams x 10 reps
Rest 60 seconds

Elbow VooDoo Flossing
Yoga poses

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[B]At Base Globo:
WU:[/B]
500 m row
.11111111 mi walk
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]
5 RFT:
5 Single Arm DB Hang Snatches, Left Arm, 15#
5 Single Arm DB Hang Snatches, Right Arm, 15#
5 DB Thrusters, 15#
200 m run

9:02

[I]This was the only weight I could move without hurting myself! I had to keep moving. At least my form was good.[/I]

Press practice

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

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Good work fellas. Hat's off for Bill's 15kilometer run!
Tue 24 July
Dip L-sit holds:
Count to 15 x 10sets
Different balance and mobility work.

Thu 26 July
Rubber band mobility/warmup

Floor press -> pullups (underhand grip)
20/6kg Db's - 10/black rubberband
20/12kg Db's - 15/black rubberband
15/24kg Kb's - 10reps
12/32kg Kb's - 4/16kg xtraweight
10/32kg - 4/8kg
20/12kg db's - 6reps
Bicykling some 6-7kilometers (ca4miles)

Sat 28 July:

AirBike - 5min
Landmine one arm snatch:
5,5,5,5reps
Ez bar curls:
12/20kg x2
Some strech and mob.
Trap-bar walk:
60kg - 25m (ca80ft)
Ca 5meters (17ft)
100kg (220#) -
100kg
140kg (308#)
140kg
160kg -1rep
170kg (375#) ca15sec walk. I tried to walk30seconds but the grip was too sweaty to hold. Felt heavy..
C2row:
30min - 6569m

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Yesterday
Climbed at Hinckley with Rick and Kenny. 21 laps

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

A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Banded Leg Curls x 20 reps
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Elevated Ring Push Ups x 10 reps
Station 4 – Bat Wings (Dan John) x 6 reps 35# KBs
B.
Complete as many rounds and reps as possible in 15 minutes of:
0.25 mile Air-Dyne
12 Kettlebell Snatches (6 each side) 35#
18 Alternating Reverse Lunges with Dumbbells 2 25# DBs
5 rounds even

1 strict ring muscle up
20 Flexbar Wrist Extensions
Yoga poses
5 rounds

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Great stuff guys! Awesome DL carry, Jan!

[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 Pushups
10 Pullups
10 Burpees (Yay!! Burpees!!)

[B]WOD:[/B]
Fight Gone Bad
3 rounds:
1min for reps
14# Walk ball
75# SDLHP
20" Box jumps
75# Push Press
Row for calories

197

[I]This was down about 30 odd reps from my last attempt, but I forgot to do the PPs in the 1st round and tried to make it up in the second. :shrug: this messed me up! But my WBs were more than my last attempts. Also, I got more calories during the rows![/I]

[B]Evening:[/B]
.53 mi dog walk with a twenty pound ruck
4 Chin ups with my twenty pound ruck

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[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)
Burgner warm-up

[B]WOD:[/B]
150 SUs
5 45# Snatches
150 SUs
4 65# Snatches
150 SUs
3 75# Snatches
150 SUs
2 95# Snatches
150 SUs
1 105# Snatch

12:54

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

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Warm Up
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#
Added 10 reps of mini band knee pull for each leg

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps 145#
Station 2 – Single-Arm Kettlebell Row x 8 reps each 53#
Station 3 – Side Plank x 45 seconds each side
Station 4 - Javelin Press x 5 reps each arm 31#
B.
For time:
1 mile Air-Dyne
60 Kettlebell Swings 53#
30 Burpees
9:56

Yoga Poses
3 sets of 20 DB wrist extensions 10#

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Great stuff Tim!

[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
5 24 in step ups on left leg
10 Pullups
5 20 in step ups on right leg
10 Burpees (Yay!! Burpees!!)

[B]WOD:[/B]
Split jerks 3-3-3-3-3-3-3
45#-65#-75#-95#-115#-135#-135#

[I]Felt my shoulder on the last 2 sets![/I]

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

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This summer has been so amazing with the heat and sun...last couple of weeks over +30°c every day (ca90F) the gym has not aircirculation or ac for these. Humidity is high and has been so sweaty, especially at work.
I love it, but to work out, huh... Skipped few days from gym because of the heat.
Should change i near days for our normal, and soon we miss the heat :)
Some of you are probably used to temperatures like this...

Thu 2 Aug:

Some overall warmup.
EMOM:
15sec L-sit Dip holds
1L-sit pullup
10minutes
C2row:
30min - 6410m

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Yesterday
Bouldered at Rock Mill.

Today:
Agile 8
Foam roll your IT band
Foam roll your adductors
Glute/piriformis myofacsial release with a tennis ball
Rollovers into "V" sits
Fire hydrant circles
Mountain climbers
Groiners
Static hip flexor stretch

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

Four Sets of:
2 TGUs each arm 35, 44, 53, 53#
60 seconds
10 Single-Arm KB Floor Presses 35, 44, 53, 53#
60 seconds
6 Ring Rows
60 seconds

I'm fighting a bit of a cold so I didn't do a met-con. I didn't want to dig the hole too deep. I will take a walk later.

Jan-Sounds like summers in Ohio. I imagine you get your share of brutal winter weather too.