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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 12, 14, 16 reps
Station 2 – Turkish Get-Ups x 4 reps (2 each side) 53#
Station 3 – Side Plank x 30 seconds each side

B.
Three rounds for time of:
50 Double Unders
6 Strict Pull-Ups
12 Kettlebell Snatches 44# (6 each arm)
9:50

20 Flexbar Wrist Extensions
Banded Forearm stretch
3 rounds

Thanks Bill! You too. I'm just trying to stay healthy and functional. Life can extra challenging if you don't have your health. Guard it like a pit bull guards its home.

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Fri 9 Feb:

@home:

Kb swing -> hanging leg raise
8kg Kb: 10reps -> 5reps
10 -> 5reps
15 -> 5reps
20 -> 5reps
16kg (one pood) 10reps -> 5reps
24kg (1,5pood) 10reps -> 5reps

EMOM:
Kb swing 5/32kg (2 pood) -> 5reps hanging leg raise
10 min.
This was good, i liked it !

"Holte" holds.
You probably have seen on youtube 'Kristin Holte Core stability'
Idea from that, lying on floor, hands in front of your head so that elbows are at nose level, palms about 4" apart, from there pressing up for a hold for a count to three - thats one rep
4sets of 5 reps.

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Tim, Love the quote!

Jan, Wow! That Kristin Holte video is awesome! I've seen push ups like that, but she takes it to another level!!

[B]WU:[/B]
500 m row
50 SUs
10 Single leg jumps on each leg in both directions
10 Penguin clap jumps
DU attempts
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Kelly (modified)
5 RFT:
400 m run
30 20" box step ups (some box jumps)
30 14# Wall ball shots, 10 feet

34: 09

[I]A brutal suckfest! At least I was able to do the last WBs straight through![/I]

[B]Evening:[/B]
1 mi dogwalk

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1 mi dogwalk
1.38 mi dogwalk
10 10# DB Shoulder Press
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Shoulder Press:
5 @ 110#
3 @ 120#
2 @ 135#
5x10 @ 70#

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2.09.2018 Friday
WU: Row 400M then 3 Rounds
10 PVC Pass-thrus
10 PVC OVH Squats
10 Push-ups

4 Sets:
7 Power Snatch @ 65lb

WOD:
For time:
50 alternating Dumbbell snatch (35lb)
800m Run
75 Wall ball (14lb)
800m Run
40 burpees
800m Run
26:47
A tuff way to end the week!! I thought the WB's were going to kill me but I only did 14lb, and did 10 at time. Go thru that better then I thought. TUFF workout.

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Sun 11 Feb:

Bike 10min
SkiErg 5min - 1054m

C2row 500m -> monkey bar
1:57min - 13bars
1:52min - hole monkey bar, ca6-7m (20-23ft)
1:44min - hole monkey bar
1:55min - 11 bars
1:55min - 6bars

C2row 10min - 2374m
Streching.

Today at evening TOTO consert with my son. '40trips around the sun' Europe tour starts in Helsinki Finland today:pepper:

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Mon 12 feb:

Easy swimming 500m.

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Jan- How was the ToTo Concert?? I bet it was Fun!!
02.11.2018 Sunday Functional Fitness ;-}
Weed Whacking for a while, then "sprayed" some weeds, then loaded the garage with a few wheel-barrels of Firewood.

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Yesterday
Bouldered at Rock Mill with Jeff and Kent. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hex-bar Deadlift 2-3-5@185, 2-3-5@205, 2-3@225#
One-armed KB Floor Press 2-3-5@53, 2-3-5@62, 2-3@70#
Ab Wheel Roll Out

B.
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Every 45 Seconds for 15 rounds

1 strict ring muscle up 0, 0, 0, 8, 8#
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

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TOTO!?!?? Awesome!!

Patrick, Nothing like Functional Fitness!! :rofl:

I was sitting watching TV yesterday. When I stood up, my right ankle hurt real bad! I had to limp around. :yikes: I don't what happened, but I got a wrap and as long as I keep moving, I feel better.

1.5 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Back Squat:
5 @ 135#
5 @ 170#
5 @ 205#
3x10 @ 170#