1-8-25

Accumulate 4min sandbag standing hold

100#

4min ub

Every 3min for 3 rounds

20cal bike

Max Russian kbs 53#

Rest 1min

Rest 4min total after 3rd round

On the 15min:

Every 2min for 3 rounds

15cal bike

Max wallball 20#

Rest 1min

Total kbs: 156 as 56, 50, 50 in sets of 25

Total wb: 60 as 20s in sets of 10.

1-3-25

Leg day with Connor

Back squat

5x10 

135

Stayed light cuz 1st time since back tweak.

Pendulum squat

5x10

25 for 2 sets

45 for 3 sets

Bulgarian split squats

4x10 bodyweight

Leg extensions

5x10 with 160

Leg curls

5x10 with 90

Banded box step ups

3x10 each leg, black band, 24"

1-1-25

Rochester YMCA workout

Lots of foam rolling and stretching

5x10 banded box step ups 20" w black band

6x10 NKT transverse abdominus activation

Airdyne 

10 min

30 sec 50 rpm

30 sec 70 rpm

217 cals

1 min deadhang

TRX planks

The Tank sled pulls via backpedal 

5x down and back 25 yards

12-29-24

300cal bike

10min as intervals of

30 sec at 53 rpm

30 sec at 70 rpm

Yielded 137 cals

Then rest of time of z2 at 57 rpm

Time: 25:45

12-28-24

10min bike intervals

30 @ 50%

30 @ 70%

12-23-24

3 rounds, every 4 min

6 back squat 185

12 dbl db front rack lunge return 50s

25 jumping air squats

Tweaked low back on last rep of squat on 3rd set.

R1: 1:52

R2: 1:54

R3: DNF

3 rounds, every 3 min

15 cal bike

30 push ups

Rode bike at 74+ rpm

Push ups largest set was 10. 3rd round was 3x5 then 5x3.

12-22-24

Partner wod

40min cap

You go I go 

120 cal bike

200 wallball 20#

120 cal bike

100 dbl db box step up 50#/24"

120 cal bike

Time: 36:15

Partner: Kate

Did 12 cals each set on bike

Wb in 10s

Db bso in 10s