MayDay

Friday, May 1

K - Lift 'n Run (after each set of bi and tri reps, I would run a lap). Ran 2+ miles of 7.5 laps = 1 mile.

Followed this up with some abs.

C - Doesn't remember.

Saturday, May 2

K - Slow 4 mile run followed by a walk with Piggy.

C - Mowed the lawn and golfed 18. Also walked to our friends'.

Sunday, May 3

Bad sleep, woke up late. Walked Piggy and onto Charlottesville for the Ryan Adams concert!!!

Monday, May 4 - May the 4th Be With You
K - GRIT Strength. New release. LOTS of legs. 10 minutes ARC Trainer.
C - Chad did not do anything as he was tending to house stuff.

Tuesday, May 5
K - Pure Barre
C - RAC Xpress - elliptical and stepper.

Wednesday, May 6
Nada. Wanted to, but didn't. Crap.

Thursday, May 7
K - Pure Barre
C - RAC Xpress - shoulders, back, elliptical.

Friday, May 8 - 33 - it's my Rolling Rock Birthday!

K - Run 'n Lift 12 laps 25-33 minutes?! (7.5 laps = 1 mile)

DB snatches  10 ea arm x 3 @22.5#
DB bent over row 10 x 3@22.5#
DB presses 10 x 3 @ 22.5#
Lat pulldown 10 x 3 @ 67.5#

Rolling Rocked
33 burpees - 2:00

33 KBS 44# - 0:54

33 25# slam balls - 1:55

33 sit-ups - 1:09 ( yoga mat on inside outside carpet, no abmat)

0:33 plank
33 Superman Flutters
Miscellaneous Back/Shoulder exercises/mobility
Foam Roll

C - Biked 7 miles
bench,
tricep pulldowns
abs/core work
pullups/dips on Gravitron.

RAC Started a new Challenge - the IronMan Fitness Challenge. We signed up. Should be a good one to keep us on it.

Even Some More April

Saturday, April 18

K - Run https://connect.garmin.com/modern/activity/749699288

Mowed Lawn

Danced at Big Head Todd & The Monsters

C - Bike Ride

Mowed Lawn

Sunday, April 19

Nada. Rest Day.

Monday, April 20

K - Precor AMT Elliptical - 10 min

Back Squat 5/5/5/5 @ 35/85/105/125#

Cleans (some power) @ 55/65/75/80

Push Press 3 x 5 @ 55#

Snatch Practice 22#

OHS Practice 22#

Untimed "WODs"

3 Rounds

10 wall balls 10#

5 Burpees

3 Rounds

10 AKBS 30#

10 sit-ups

2 Rounds

10 TRX Ring Rows

10 2 ct mountain climbers

Planks

Steam Room!

C - Arc for 15 minutes

Hang cleans, push presses, rowed 500m

Bicep curls, skullcrushers, rowed 500m

Ran 3 laps (7.5 laps = 1 mile)

Steam Room!

Tuesday, April 21
K - Pure Barre at Lunch
C - Nada

Wednesday, April 22
Mama's Birthday!!!
Did nothing, I felt sick/allergies. AWFUL.

Thursday, April 23
K - Rowed 1000m
Deadlifted 5/5/5/5/5/1 @ 85/105/125/145/155/175#
RDLs 5/5/5 @ 105#
Rowed 1000m
Slam balls 20@25# (highest they have)

Ran 1 lap (7.5 laps = 1 mile)
20 AS
Ran 1 lap
20 lunges
Ran 1 lap
20 sit-ups
Ran 1 lap
20 2ct mountain climbers

Steam Room!

C - 10 min Stepper
30 min Elliptical
Bench Press
Cable Crossovers
Situps
Pull-ups (Gravitron)

First Full Week of April Part 1

Monday, April 6

Both
GRIT Strength

K
Rowed 3 min

3 Rounds

10 25# slam balls

Rope Slams

C
5 min stepper

Tuesday, April 7

Both
Walked to All Sports

Slow Jogged back home

Wednesday, April 8 - Happy Rex Manning Day!

K
10 Min AMRAP

10 box jumps 20"

10 AKBS 44#

10 wall balls 10#

1 farmer's carry 35# kbs

3+ 26

1 Bear Complex @35#

Cleans (Power and Hang Power)

55/75# (no count)

Back Squat Light

5/5/5/5

55/75/85/105#

AMT Open Stride

15 minutes

00:00:56 running lap (7.5 laps = 1 Mile)

C
Elliptical 30 min

Hang Cleans 3x10 @115#

Push Press 3x10 @115#

Crossover Cables 3x10 @50#

50 sit-ups

What is it about gyms with old men who clear their throats like old judges? They are inundated with them! So annoying!

WOD Before Beer; In the Clear

Since Chad has a hell of a strawberry on his leg from kickball, we did our own thing this morning. Most definitely had to get our sweat on before Microfestivus!!

KATE
"Micro20"

2 laps ~ 1/4 mile

2 laps

20 burpees

2 laps

20 push ups

2 laps

20 4 ct mountain climbers

2 laps

20 air squats

2 laps

20 sit-ups 

2 laps

18:57

"Fest Yet?"

3 RFT

Row 250

25 KBSDHP 30#

25 slam balls 15#

10:37

CHAD

2 rounds

5 push press 135#

5 front squats 135#

5 bicep curls 95#

2 rounds

5 push press 155#

5 front squats 155#

5 bicep curls 95#

Ran 2 laps

2 rounds

Row 250 

20 rope slams

Random dips, pull ups, ball slams (12#)

Now let's go drink some beer!!

Cheers :)