A1. Back Squat @ 30X1, 4-6 reps x 5 sets, 90 sec
A2. Chin-ups, get more than 7 reps/set x 5 sets, 90 sec - Todd = AMRAP Kipping
B. DB Split Squat @ 50X1, 6/leg x 3 sets, rest 60 sec b/t legs - follow the tempo
C. BWT Russian Step-ups @ 21X1 - box @ knee height, 50 reps/leg - no alternating, rest as needed b/t legs - add plates if needed to make the correct height
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CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
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January
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- A1. Back Squat @ 30X1, 4-6 reps x 5 sets, 90 secA2...
- As many rounds as possible in 20 minutes:6 Wall Ba...
- A. Press, 3-5 reps x 3 sets, 180 secB1. Close Grip...
- Deadlift @ 50% 1 RM @ 11X1, 2 x 12 sets, 45 sec+Bu...
- 21, 18, 15, 12, 9, 6, 3 rep rds:Power Snatch - 75/...
- Front Squat, 3-3-2-2-1-1, 180 sec+12, 9, 6 rep rds...
- For time:30 GHD Sit-ups10 Press @ 90% RM - no push...
- A1. Bench Press, 5-3-1-5-3-1, 120 secA2. Chin-ups,...
- 10 min jump rope - alternate high knee, double, si...
- Deadlift @ 90% 1RM, 1 x 5 sets, 60 sec+For time:15...
- Press, 1-1-1-1, 180 sec+AMRAP @ 85% 1RM Press x 1 ...
- For those of you who did FGB yesterday...
- The Funnest WOD - EVER!!!
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January
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6 comments:
Mexico Workouts:
1. For Time
100 Push ups = 7:30
2. 5 rounds for times:
30 Walking Lunges
30 Unanchored Sit ups
1:42/1:45/1:44/1:36/1:29
3. Run 20 mins in a bikini
(ran but not in a bikini!!!)
4. 5 rounds for times:
15 pushup burpees
15 squats
run 60 seconds
2:14/2:13/2:08/2:08/2:03
Thanks for giving me great workouts Mike!!!
A.Deadlift,1 tough rep x6 sets-155(been awhile since I have done these... felt good but hard!)
B1.DB Bench Press,3sets-(25lbs)10/10/10
B2.GHD Back Extentions,3 sets-(15lbs under chin)10/10/10
C.GHD Sit-ups,15reps x3 sets-15/15/15
:)What a way to start Monday!! Have a great week everyone! Good job Jessie!!
a1
10@ 45#
10@ 45#
10@ 55#
10@ 65#
10@ 65#
a2
7/7/3/3/1
b 10/leg
c Right 3.52
Left 3.30
way to be awesome ladies. Todd good job
WOD
A1.Back squat
6/95,6/105,6/110,6/115,4/115
A2 Chin ups - Green band
10/9/8/5/6
B. DB Split Squat - 15/hand
C. Russian step up
L-3.33 R-3.33
Welcome back Carrie...
WOD:
A1. Back Squat @ 30X1, 4-6 reps x 5 sets, 90 sec
145#(6)/150#(6)/150#(6)/155#(6)/155#(6)
+
A2. Chin-ups, get more than 7 reps/set x 5 sets, 90 sec - Todd = AMRAP Kipping
15/15/15/11/15
B. DB Split Squat @ 50X1, 6/leg x 3 sets, rest 60 sec b/t legs - follow the tempo
25#/30#35# per hand
C. BWT Russian Step-ups @ 21X1 - box @ knee height, 50 reps/leg - no alternating, rest as needed b/t legs - add plates if needed to make the correct height
Left leg time: 2:47
Right leg time: 2:20
Thanks Mike, legs are done for sure!!! Great workout.
out
A1. 45# - 10/10/10/10/10
A2. 8/7/5/5/4 purple band
B 10/leg x 3 sets
C. 3:35, 3:57
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