cardio – 8 mins stepper, 4 mins rowing

Today’s 12 minutes of cardio was pretty easy. The rower hurt my arms, but other than that it felt really good.

push press –

10 reps @ 50% = 25lbs

10 reps @ 50% = 25lbs

3 reps @ 70% + 5lbs = 35lbs

3 reps @ 75% + 5lbs = 40lbs

3 reps @ 80% + 5lbs = 45lbs

tricep push down – 132lbs

front shoulder fly – 10lbs

overhead tricep extension – 96lbs

flat DB fly – 15lbs

incline press – 45lbs

Today’s strength was push. I did 132lbs on the tricep push downs and it was challenging. My arms were very sore during the 7-10th reps of each round. Incline press was also challenging with 45lbs. The first few reps felt good but near the end of each set it was hard. Every other exercise was easy for the most part.

WOD – 20 minute AMRAP

“dirty thirty” (30 reps of the following)

box jumps

pull ups

KB swings

lunges

leg raises

DB push press

wall balls

burpees

90 skips

The WOD was harder than I thought it would be. I started at the leg raises and completed almost 2 full rounds. the box jumps, KB swings, lunges, leg raises and skips were all easy for me. The pull ups, DB push press and wall balls all hurt my arms a lot. Once I got to about 15/20 reps, all these exercises begin to make my arms very very sore. The burpees were tough to complete. I did have to break them up into 3 sets of 10 and take a small break in between.

Finisher 3×10 battle ropes

The battle rope finisher made my already sore arms, very very sore. I pushed through and completed all 3 sets and it felt good to finish.

deadlifts –

10 reps @ 50% = 75lbs

10 reps @ 50% = 75lbs

3 reps @ 70% + 5lbs = 107lbs

3 reps @ 75% + 5lbs = 115lbs

3 reps @ 80% + 5lbs = 122lbs

front squats – 225lbs

calf raises – 405lbs

hamstring curls – 50lbs

GHD extensions – 25lbs

DB lunges – 15lbs

The strength today was lower. I was surprised at how much we did for front squats. It hurt my legs but I was able to push through. Every other exercise felt good.

I did 12 minutes on the rowing machine. It hurt my arms but I didn’t sweat that much.

WOD – 20 minute AMRAP

50 deadlifts

50 walking lunges

40 front squats

40 hallow rocks

30 push press

30 bar jump burpees

20 thrusters

60 skips

The WOD made me sweat. I started at the 50 deadlifts and I completed one full round and got back to the 30 push press. It was fairly hard and I didn’t take much time between exercises, which made me sweat a lot.

Finisher-

3×15 second wall walk and hold

The finisher was very challenging on my arms. I couldn’t move my hands very close to the wall once my legs were up, and my arms were shaking after 10 seconds.

workout

bench press –

10 reps @ 50% = 21.5 lbs

10 reps @ 50% = 21.5 lbs

3 reps @ 70% + 5lbs = 35lbs

3 reps @ 75% + 5lbs = 37lbs

3 reps @ 80% + 5lbs = 40lbs

incline chest fly – 15lbs

bicep curls – 15lbs

bent over rows – 25lbs

military press – 15lbs

shoulder fly – 12lbs

tricep dips

The strength of the day was upper. The bench press, tricep dips, and bent over rows were easy. The shoulder fly’s, military presses, bicep curls, and incline chest fly’s hurt my arms. The 8th, 9th and 10th reps of those exercises were very very challenging. I’m going to use the same amount of weights until they get easier, and then I will increase the weight.

12 min of cardio – I did 12 minutes on the rowing machine. It was fairly easy and didn’t make me sweat much.

WOD – The workout of the day is…

20 minute AMRAP;

lap of tech

21-15-9 squats and DB swings

15 pull ups

15 sit to stand

21-15-9 push press and bent over rows

lap of tech

The workout of the day made me sweat a lot. I was 2 laps shy of completing 2 whole rounds. I started at the 21-15-9 squats and DB swings, and I completed a whole round, and back to 21-15-9 push press and bent over rows. The push press’s were very challenging and made my arms shake. I was sweating a lot when I was finished.

finisher 3×10 GHD sit ups

I found the finisher fairly easy

workout

cleans-

10 reps @ 50% = 25lbs

10 reps @ 50% = 25lbs

5 reps @ 65% + 5lbs = 40lbs

5 reps @ 70% + 5lbs = 45lbs

5 reps @ 75% + 5lbs = 50lbs

upright rows – 96lbs

hammer curls – 12 lbs

barbell girl – 35lbs

seated rows – 25lbs

pulls ups – blue band

The strength today was pull. All the exercises felt good except the cleans. They hurt my arms but I was able to complete them. The pull ups with the blue band were super easy. My goal is to use the green band next time I do pull ups.

12 minutes of cardio – I did 12 minutes on the stepper. It felt good and it wasn’t that hard.

WOD – 20 minute AMRAP

20 deadlifts

30 box jumps

40 kb swings

150 skips

2 laps of tech

150 skips

40 kb swings

30 box jumps

20 deadlifts

The WOD was a lot more challenging than I anticipated. I started at the 2 laps of tech hall and got through 1 whole round and to the 20 deadlifts at the bottom. In total I did approximately 1.5 rounds. I was very very tired running the 2 laps the second time. The stairs really really hurt my legs but it felt good to finish.

Finisher-

3 x 30 seconds ski machine

3 x 30 battle ropes

The finisher hurt my arms during the third round. I went back to back with no breaks doing the ski machine and battle ropes.

workout

12 minute cardio- I did 6 minutes of the rowing machine and 6 minutes of the stepper machine. My arms hurt after rowing so I switched to the stepper. My heart was racing and I was sweating after all 12 minutes.

squats –

10 reps @ 50% = 70lbs

10 reps @ 50% = 70lbs

5 reps @ 65% + 5lbs = 90lbs

5 reps @ 70% + 5lbs = 100lbs

5 reps @ 75% + 5lbs = 107lbs

calf raises – 405lbs

hamstring curls – 50lbs

box jumps – 24”

sumo deadlifts – 75lbs

split squat – 10lbs

The strength today was legs. My legs were sore to begin today so the squats hurt a lot, but I pushed through and completed all 5 rounds. The 5 reps @ 75% + 5lbs was very challenging. It felt really good to complete though.

WOD – 35000 lb fitness challenge

The workout of the day was very fast pace and challenging. Grace was my partner and we did not take a very long break in between exercises. Our strategy was to do heavy weights and less reps. We completed the workout in 35 minutes and 15 seconds. I was very very tired and hot after this workout.

absent

absent

workout

Cardio – I did 12 minutes on the stepper. My legs were sore and my heart was racing when I was finished.

Strength;

deadlifts –

10 reps @ 50% = 70lbs

10 reps @ 50% = 70lbs

5 reps @ 65% + 5lbs = 100lbs

5 reps @ 70% + 5lbs = 105lbs

5 reps @ 75% + 5lbs = 115lbs

3 sets of 10 reps;

Front squats – 135lbs

DB lunges – 10lbs

Hamstring curls – 60lbs

GHD extensions – 20lbs

Calf raises – 405lbs

The strength for today was lower. I felt good all through the workout, but I know my legs will be sore tomorrow.

WOD – we did 35:12 interval training today. I felt good after the first round, but after the second I was out of breath and sweating. The cardio in the middle really got my heart beating and made me sweat.

bench press;

10 reps @ 50% = 21.5

10 reps @ 50% = 21.5

5 reps @ 65% + 5lbs = 33lbs

5 reps @ 70% + 5lbs = 35lbs

5 reps @ 75% + 5lbs = 37lbs

3 sets of 10 reps

Incline Chest Fly – 10lbs

Military Press – 12lbs

Shoulder Fly – 10lbs

Bent Over Rows – 25lbs

Bicep Curls – 10lbs

Tricep Dips

Cardio – 12 minutes of rowing & stepper

WOD –

The workout of the day was 4 rounds, 2 minutes AMRAP 5 pull ups, 7 goblet squats, 10 kettle bell swings. Then 1 minute rest, and then 2 minute AMRAP of clean and jerk.

First round-

pull ups, goblet squats, kb swings – 3 and a bit sets

clean and jerk – 16

Second round –

pull ups, goblet squats, kb swings – almost 3 sets

clean and jerk – 13

Third round –

pull ups, goblet squats, kb swings – 3 sets

clean and jerk – 15

Fourth round –

pull ups, goblet squats, kb swings – 2.5 sets

clean and jerk – 12

The WOD was challenging, I was very tired near the end and my arms were sore.

Finisher-

The finisher was the 5 lap waiter run. It felt good for the first 3 laps and after that it got hard. My legs hurt running up the stairs near the end and I was very out of breath.

squats-

10 reps @ 50% = 70lbs

10 reps @ 50% = 70lbs

5 reps @ 75% = 100lbs

3 reps @ 80% = 110lbs

1 rep @ 85% = 115lbs

calf raises – 405lbs

split squat – 10lbs

sumo deadlift – 75lbs

hamstring curls – 60lbs

box jumps – 24”

Today’s strength workout was legs. My 85% of my max squat is 115lbs. It was very challenging to do even 1 rep of that much weight. My legs were shaking and felt very weak. Then we did 405lbs for calf raises. It was very very heavy but it pushed me and it felt good to complete it. Last week i did 50lbs for hamstring curls, and this week i moved up to 60lbs. It was hard but I pushed through.

12 mins of cardio – I did 12 minutes of the rowing machine. My arms hurt afterwards again, but not as much as last week.

WOD- Today’s workout of the day was yoga! The first part was challenging and hurt my legs. Going from plank to push-up to downward dog, and runners pose was very tough. After that we did stretching and meditation which was nice and relaxing.