May 8, 2023

4 rounds:

Run 300m

10 Bulgarian split squats (20lbs)

10 Plate to overhead (25 lbs)

20 Russian twists (20lbs)

Cool down with 2 rounds:

10 bench press (45lbs)

100 crunches 

September 14, 2022

 4 rounds:

50 jumping jacks

10 push ups (5 real, 5 knee)

20 v-ups

20 Russian twists (20lbs)

10 reverse crunches

20 sit ups 

Then 2 rounds:

10 push press (45lbs)

10 bench press (55lbs)

August 17, 2022

“Dirty 30” (2 rounds)

30 leg raises 

30 HR push-ups 

30 box jumps

30 Russian twists 

30 lateral raises

30 goblet squats 

Then run 300m

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

NO Snack (no time!)

Lunch - salad (sesame Asian kit) - 1/2 bag and “smart oatmeal bar” (150 cal)

Snack - banana & Cookies & Cream Quest bar

Dinner - junior cheeseburger from Marv’s with 5 fries. 

Water - 76 oz (plus 👇🏻 makes for a lot of water!)

Electrolyte drink (see below) - 12 oz & 14 oz

August 10, 2020

Warm up: 4 rounds, 20 seconds each set with 10 second rest in between 

Russian twist

Plate to overhead 

Plate jump

KB RDL 

EMOM: 35, 40, 45, 50, 55, 60, 65, 70, 75

Hang cleans with 55lbs

Box jump over with 16”

Farmer carry with 26lbs KB

Time: 7:07

 

February 7, 2014

100 Jump Ropes then...

3 rounds of:
10 back squat
10 push press
10 bench press

Then...100 Jump Rope

Time:  9:20 (I did 55 lb. for the back squat and push press and 45 lbs. for the bench press)

When I was done with this WOD, I decided to do some stomach exercise.
Cool Down:
50 Russian twists
10 leg lifts
50 sit ups
10 leg lifts