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WARM UP

Foam Rolling
Dynamic Stretches

SKILL/STRENGTH

Kate

2x10 @ 15# Bicep Curls
1x10 @ 15# Hammer Curls
3x10 @ 10# Tricep Kickbacks
3x10 Dips
1x10 @ ?# Preacher Curls
1x10 ea arm Resistance Tube Curls
1x10 @ 15# Concentration Curls
3x10 Ab Strap Leg Lift Crunches
3x10 @ 20# Tricep Bar Extensions

Chad

3X10 @ #35 Hammer Curls
3X10 @ #85 Preacher Curls
3X10 @ #80 Tricep Pullsdowns
3X10 @ #40 1 Arm Curls

WOD

"FIRE"
2 laps = 1/4mi
2 laps
30 4ct Mountain Climbers
2 laps
30 Lunges
2 laps
30 Air Squats
2 laps
30 Sit-Ups
2 laps
K 16:05
C 17:16

FINISHER

500m row

Oh No, I Got to Keep on Moving

Got back to ye ole gym again this morning. Felt (and looked) like a blimp, but at least we got it done. Today I'm looking forward to trying out a new chiropractor near work, Old Navy Stuff 'n Save, and then taking in the BROWNS vs. Bills game in the comfort of our own home. Here's hoping they can pull off a third win in a row!!

Warm Up

Dynamic Stretches
Foam Roll

Skill/Strength

K
Hammer Curls
1 x 10 @ 15#

Bicep Curls
1 x 7 @ 20#

Isolation Curls
1 x 10 @ 15#

Tricep Kickbacks
1 x 10 @ 10#
10 dips
1 x 10 @ 10#
10 dips

Skull Crushers
1 x 10 @ 10#
10 dips
1 x 10 @ 10#
10 dips

7s
3 x 7 (steps) @ 12.5#

C

Bicep Curls

3 X 10 40#

Bar Curls

1X10 65#

1X10 75#

1X10 85#

Tricep Pulldown

3X10 90#

WOD

"CRS"

4RFT

10 Power Cleans (65/135#)

Run 200m 

10 Plate OHS (25/45#)

K 13:15

C 13:54

THURsty!

Warm Up

Dynamic Stretches

Skill/Strength

KATE
Bench

K 5/5/5/5/3/2/0*fail

45/55/65/75/80/85/95#

Superset

Cable Crossovers

3 x 10 @ 20#ea arm

Roman Chair Abs
3 x10

Bicep Dumbbell Curls

2 x 7 @ 17.5

Hammer Curls

1 x 7. @ 17.5

Superset

Tricep Kickbacks

2 x 10 @ 12

Dips

2 x 10

S Bar Curl @ ?

1 x 20

Tricep Rope Pulldown

3 x 10

1 @ 25

2 @ 27.5

CHAD
Bench Press 4X10
185/185/195/205

Cable Crossovers
3X10 @ 70

Arm Curls
3X10 @ 40

Preacher Curls 
3x10 @ 65 lbs

Reverse Curls
3x10 @ 50

WOD

"Getting Leggy With It"
4 RFT

10 DL (135/235#)

Run 100m

10 AS

Run 100m

C 12:09

K 12:20

Put It Down

So we haven't really done anything active since Friday other than walk our dog, so we absolutely had to make it to the gym this morning.

At any rate, we could have gotten our booties in gear to keep some of the stress and anxiety at bay, but we chose to eat and drink instead. Hence, we had to turn it up today. Jeremih's "Down On Me" was playing when we started in our our warm ups.

Warm Up

Dynamic Stretching
K DUs
C Row

Skill/Strength

K Back Squat
5/5/5/5/3/1/1
45/65/75/95/115/135/145/155 PR!
*need to work on form - shift weight on way up and stay on heels more

C Inverted Leg Press
4 X 8 @ 600#
4 x 10 @ 400# calf raises

WODs

"Hackie"
Row 1000m (10 blotter)
50 AS
30 Push Ups
C 8:18
K 8:31 *including 10 sec to get phone for time

"It Takes Two"
2 laps (2 laps = approx 1/4 mi)
20 DB snatches
2 laps
20 bicep curls
2 laps
20 dips
2 laps
K 14:03
C 14:32

Definitely got our sweat on!

Cheers!

Memorial Day

I wanted to do Murph outside somewhere, but the last few days of festivities have worn me out, so I was a bit late in getting a move on today. I finally headed to Garst Mill Park with Piggy while Chad stayed back to get some stuff done.

One + Twenty7

1 mile run

27 park bench jumps

27 elevated park bench push ups

27 air squats

27 dips

27 lunges

17 kipping monkey bar pull ups/metal bar rows *It was made clear by the children that I was not welcome there and Piggy started to bark so I DNF the pull up portion!

Happy Memorial Day in this great land of the free because of the brave!