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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

C'mon Ride the Train

Nothing takes ya back like hearing a song. While we were warming up the 2006 hit "Hips Don't Lie" came on first followed by the 1996 dance tune "C'mon 'N Ride It"; I couldn't help but do a few of the choo-choo movements.

Warm Up

Dynamic Stretches

Skill/Strength

Power Cleans
1/1/1/1/2 failed attempts
45/65/75/85/95* failed
PR = 100# and was hang power cleaning 85# yesterday WTF?!
Dumbbell Bicep Curls 1 x 10 @ 15#
Dumbbell Hammer Curls 1 x 10 @ 15
Dumbbell Tricep Kickbacks 1 x 10 @ 10#
Bicep Bar Curl 1 x 10 @ ?
Bench Dips 1 x 10

2 laps run = 1/4 mi

WOD

30-20-10
Burpees
Rope Slams
Sit-ups
8:52 *a dude came in and cramped my style, had to move some things around and adjust, thus slowing me down a tad

10 15# tramp ball throws
1 min American KB Swings = 21
30 sec weighted jump rope

Chad's Workout

Due to Chad's Gout Toe rearing its ugly head, he did his own thing...
Dumbbell Hammer Curls 3 x 8 @ 40#
Bicep Cable Curls  3 x 10 @ 50#
Tricep Pulldowns 3 x 10 @ 135#
Bicep Bar Curls 3 x 8 @ 95#
Ab Crunch Machine 30 reps
500m row
5 min on recumbent bike
250 m row

Refugee

We were a little slow going this AM, but knew we had to get up and go! Rocked out to TP&THB on the way there and were amped up by "Refugee" upon heading in. 

Warm Up

Dynamic Stretches

Skill/Strength

Bench

K 7 x 5

45/50/55/60/65/70/75#

C 7/7/5/5/5/7

145/205/225/235/235/135#

Crossover Cables

3x10
K 20# each side

C 50/50/60

K Roman Chair Abs Super set

3x10

C Tricep Pulldowns Super set

3x10

WOD

"Whammo"

50-40-30-20-10

DUs

American KB swings (30/44#)

C 18:01 *singles on most rounds

K 18:21 *Rx

Finisher

ABSofreakinglutely

1 min each:

Plank hold

Russian Twists w/ med ball (10/12#)

Sit-ups 

R side KB bend

L side KB bend

We most certainly felt it after being somewhat inconsistent for the past week and a half. It was certainly a good workout. Until next time...