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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

Back at the RAC

 

K Sprint from car in the rain

Warm Up

Foam Roll
Dynamic Stretches

KATE

Skill/Strength

SuperSet
Bench
5/5/5/5/1
45/65/75/80/85#
Weak sauce today
Front Double Leg Lift

2 laps

Bicep Curls
3 x 10 ea arm
15/17.5/20#

Hammer Bicep Curls
1 x 10 @ 15#

Concentration Bicep Curls
3 x 10 @ 15#

Superset
Tricep Kick Backs
2 x 10 @ 12.5#
Bench Dips

Dumbbell Tricep Extension
2 x 10 @ 20#

2 laps

250m row

WOD

"BBA"
21-15-9
20" Box Jumps
Burpees
American KB Swings (30#)
9:24

CHAD

Skill/Strength

Bench
10/10/10/10
135/155/165/175#

2 laps

Crossover Cables
10 X 3 @ 60

Dumbbell Curls
10 X 3 @ 35

Dumbbell Tricep Ext
10 X 3 @ 60

Row 500m

Run 2 Laps

5 Cleans @135#
5 STO @ 135#

Cardio

Basketball

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