Saturday, March 6, 2021

Street Parking

Shift- used this as a warm up

1 minute cardio- jog around garage

7 db hang power cleans- 15s

7 goblet squat- 15

7 oh presses- 15s

rest 30 sec between each round (I don't think I rested)

Power

Part 1 

5 sets of 7 deadlifts- 103 lbs

Part 2

5 sets of 7 pull ups- black and purple band

Program A

3 rounds 

400 meters

30 single arm db squat- right- 20 lbs

30 box jumps- 16 inch

30 single arm db squat- left- 20 lbs

400 meters

Fastest round was 10:23

Other rounds were- 11:09 (first round), 11:30 (last round)

Thursday, Feb. 4, 2021

Warmed up with shift workouts from 2/3

6 rounds

10 alternating lunges

10 sit ups

1 min cardio- step ups and hops

Time- 13:05

Program A

7 rounds

30 hop overs

10 db hang squat cleans

8 db press

Time- 12:37

20 lb dbs

Hotel Wods- Jan. 30 and 31

10 rounds

5 burpees

rest 30 seconds

8:30ish 

12 minutes of 

6 push ups plus taps

6 unweighted lungesters

Not sure of score

Thursday, January 28, 2021

Morning

Shift from 1/25 (Valut #4)

14 minutes of

4 inchworms

8 db hang cleans- right 

8 db hang cleans- left

16 air squats

Goal- 8 rounds

Total- 8+2, slow in the beginning- was at 4 rounds at halfway point

20 lb db, push ups on knees

Sunday, January 17, 2021

 Shift from ?

3 push ups+taps

3 squat+press

3 no push up inchworms

Score- 10 rounds

Goal-6+

1 20 lb db

knee push ups

Definitely a more than nothing kind of day after volleyball tournament and with a headache.

Wednesday, January 13, 2021

Morning

Shift from 1/13

8 rounds of

10 unwtd alternating step ups

5 burpees

Time- 7:31

16 inch box

Goal- 12 min or less

Afternoon

Endurance

3 rounds of

1:30 fast

3:00 slow

1:15 fast

2:30 slow

1:00 fast

2:00 slow

30 seconds fast

1:00 slow

Made it 2 rounds until my foot start hurting so bad!

3 rounds of 

1 min push up plank

10 single leg bridges

10 double leg bridges (2nd and 3rd round)

Wednesday, January 6, 2021

Morning

After school

2 10 lb dbs for step ups

20 lb db for snatches

Yesterday afternoon did not go as planned. It rained like crazy so I stayed at school until it stopped and that put me behind by an hour or so. Then I got home and it seemed as if none of my children wanted to help me out which made me grumpier. They eventually did, but I had already been put in a bad mood. I new that if I didn't get to the garage to workout I'd be grumpy all night. I didn't want to take a lot of time considering dinner was ready and waiting for us so I picked a shift that I thought I could do quickly and busted it out without even warming up. So glad I did!