Archive for June, 2021

Half-Way There – Wednesday June 30, 2021

June 30, 2021

The world exists as we perceive it. It is not what we see, but how we see it. It is not what we hear, but how we hear it. It is not what we feel, but how we feel it. -Rumi



General Warm-Up (~12:00)
Hinshaw Running Warm-Up
*1 – 14 of the drills Down one side of gym (approx. 20-50m), jog back to the start.
1. High knee karaoke *over, over, walk, walk.
2. Over the hurdle
3. Knee to chest *Careful not to arch the back.
4. Figure 4
5. Lunge with Samson stretch *Reach palms up, careful not to arch back.
6. Lunge with torso twist
7. Toe to touch (toy soldier) *Opposite hand opposite toe.
8. High knees *Start in place and slowly lean forward.
9. Butt kicks *Start in place and slowly lean forward.
10. Straight leg drill *Keep a shallow heel height.


Kettlebell Swing Quick Warm-up Series and Pull-up Prep (~6:00)
5/5 Single arm kettlebell swings – 10#
10 Beat swings
10 Kettlebell swings to nose level
2X 3-1-3 Pull-up drill
10 Kettlebell swing to full range of motion
3 Pull-ups
*Use a light kettlebell.
*Modify the pull-up progression to a box if needed.

Build-Up (~3:00)
100m Run
5 Kettlebell swings 20#
3 Pull-ups jumping pull-ups from a box
Notes Use the workout weight for the swings and the pull-up variation to be performed in the workout.


Workout (~15:00) 14:43
3 Rounds for time

400m Run 21cal bike
21 Kettlebell swings (53lbs/35lbs) 20#
12 Pull-ups jumping pull-ups from a box
*Compare to 5/20/19

Notes This is a classic benchmark workout the promotes a fast pace from the beginning and fast transitions between movements. Faster athletes can finish this workout in under 8:00. However, this can be a great workout where many athletes can complete it as prescribed. For today, consider allowing athletes to take up to 15:00 to complete this workout as prescribed. Run *Reduce distance if run will be ver 2:30 per 400m. Kettlebell Swings *Reduce the load to complete the first round unbroken. *Russian swings. Pull-ups *Consider reducing the reps per round to complete the first round unbroken or no more than 3 sets with RX pull-ups. *Band-assisted pull-up.





Dumbbells Available
3 Rounds for time 400m Run 21 Swings, with dumbbell 12 Truck rows or rows from any stable surface

Bag Option 3 Rounds for time 400m Run 21 Bag swings 12 Truck rows or rows from any stable surface



3 Rounds NOT for time
15/15 3-Point dumbbell rows – 35# for first round and half of 2nd round then switched to 20#
30 Band pull aparts

Notes This is an upper-body pulling accessory session. Use a load on the 3 point dumbbell rows that is very challenging for 15 consecutive reps. Use a band tension on the pull aparts that allows for 30 reps to be completed unbroken.

Tuesday CrossFit – June 29, 2021

June 29, 2021

Another day at the gym. Boy is it hot and muggy out – I think the humidity is about 97%!
Hard to lift and breathe on days like today. Guess we’ll see what I can do.

When we find peace within ourselves we become the type of person that can bring peace to others.

  GENERAL WARM-UP (~10:00)

Jump Rope Warm-up
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:10 Double unders.
0:10 Double unders or triple unders attempts.
*0:05-0:10 Rest between movements

2 Rounds
0:30/0:30 Spiderman stretch
10 Air squats

Downdog Sequence 2
0:10 Downdog
0:10 Updog
0:10/0:10 Downdog with shoulder circles
0:10 Updog
0:10/0:10 Downdog with ankle reach



Thruster Progression (B) (~3:00) With an empty barbell:
5 Front squat
5 Push press
5 Thruster Build-up (~5:00)

3 Rounds NOT for time
3 Thrusters
10 Double unders
Notes The final round should be at the intended workout weight for the day.

  WORKOUT (~10:00)

For time 6:48
Ok – I’ll admit when Alicia said most should be able to be completed in under 7:00 I thought she was crazy! It looked like

10 Thrusters (135lbs/95lbs) – 55#
50 Double unders – 100 singles
8 Thrusters
40 Double unders – 80 singles
6 Thrusters
30 Double unders – 60 singles
4 Thrusters
20 Double unders – 40 singles
2 Thrusters
10 Double unders – 20 singles

Notes This is intended to be a sprint-style workout. Faster times will be below 4:00-5:00 while the intent is for all to be completed in under ~7:00. The load is intended to be moderate where the sets of 10 and 8 may be difficult to complete unbroken.
Thruster *Reduce the load to complete 5 reps unbroken minimum.
Double Unders *Spend 0:30-0:45 practicing double unders for each effort or perform double the reps in single unders.

Minimal Equipment Dumbbells Available *Dumbbell thrusters, use a weight not to exceed (50lbs/35lbs). Bodyweight Only For time 2 Wall walks 21 Jumping air squats 50 Double unders 2 Wall walks 18 Jumping air squats 40 Double unders 2 Wall walks 15 Jumping air squats 30 Double unders 2 Wall walks 12 Jumping air squats 20 Double unders 2 Wall walks 9 Jumping air squats 10 Double unders





3 Rounds NOT for time
10 Dumbbell Z-press 10# db set
10 Banded dumbbell floor press 10# db set with red band
0:30 Handstand hold – I did a wall walk as far up as I could go and then held for 0:30. I can definitely tell my arms are getting stronger as I really could hold it for 0:30.

Notes This accessory session targets the upper body pressing musculature in a variety of fashions. Use loads on the Z-press and floor press that are challenging but are 2-3 reps shy of failure. Perform a variation of the handstand hold that allows for 0:30 to be completed unbroken. Rest 0:30-1:00 between movements. Handstand Hold *Perform a handstand hold with the back to wall or facing the wall. *Athletes can practice freestanding handstand holds if they would like work on this skill.

Another good day at the gym. Yes it was hard to breathe and I can usually do a bit more weight for the trusters but the humidity made it so much more difficult. Oh well, I’ll be able to add more weight eventually.

CrossFit to Start the Week – Monday, June 28

June 28, 2021

A heart at peace gives life to the body.

  WARM UP (~12:00)

Plate Warm-up Sequence (~12:00)
0:20 In and outs.
0:20 Alternating feet side hops.
0:20 Alternating feet forward hops.
0:20 Single leg forward hops.
0:20 Both feet side hops.
0:20 Plank hand walk.

*Rest 0:05-0:10 between movements.

At a moderate to hard pace:
21 Russian swings 20# db
0:30 Plank hold
15 Russian swings
0:30 Plank hold
9 Russian swings
0:30 Plank hold


Muscle Up Progression (A) (~6:00)
10 Ring rows to below chest.
0:10/0:10 Support hold + pause at bottom of support hold.
10 Muscle-up transitions with feet on the ground.
5 Straight body muscle up transitions.
2:00 Muscle-up attempts or practice a variation of the muscle up that is challenging

Options: *Practice the transitions on 1 foot. *Put feet further in front of the rings. *Raise feet on box. *Elevate the height of the rings.

Deadlift Progression (3 Step) (~3:00)
*With an empty barbell:
5 From top, to the knees and stand
5 From top, to knees, to shins, to knees, and stand
5 Deadlift

Build-up (~10:00) 6
Sets 1-3 Deadlifts *Workout is 365lbs/245lbs or 80-90% of a 1 rep max deadlift. For newer athletes have them complete 3 RM at a lower percentage.
Notes Perform 2 sets of 4 box jump overs during this time and practice muscle-ups as needed and determine the choice for the workout.

  WORKOUT (~15:00) 14:43


For time 6 Rounds
1 Deadlift (365lbs/245lbs or 80-90% of a 1 rep max deadlift) 125#
5 Muscle-ups 7 ring rows (hard) + 5 box dips
10 Box jump overs (24″/20″) 20″ box step-overs

Notes This workout is intended to be a heavy conditioning session where a fast pace is NOT the goal. The load on the deadlift is intended to be heavy enough to force athletes to take a break before attempting the lift. The muscle-up volume is relatively high. Strive to complete each round of muscle-ups in under 1:00. The box jump overs are intended to be performed at a steady pace. Coaches may choose to utilize a 15:00 time cap for this workout with faster times being under 10:00. Deadlift *Reduce the % of 1RM, increase reps to 3 and 70-75% as needed. *Use a sumo deadlift if an athlete is unable to create a flat back in set-up. Muscle-ups *Perform a variation from the warm-up that is challenging for 5 reps each round. *7 Ring rows and 5 reps of a ring dip variation. Box Jump Overs *Reduce height to increase consistency. *Box step over.





Dumbbells Available 7 Rounds for time 10 Dumbbell deadlifts 10 Russian push-ups 10 Box jump over onto any stable surface or broad jumps (6ft/5ft) Bodyweight Only 7 Rounds for time 10 Prisoner good morning jumps 10 Russian Push-ups 10 Box jump over onto any stable surface or broad jumps (6ft/5ft)



  COOL DOWN (~5:00)


30 Banded good mornings
15/15 Side plank dips

Notes Use this section to aid in recovery. Use a band tension that allows for the good morning to be completed unbroken with an easy to moderate effort.

Friday’ “Filthy 50” – June 25

June 24, 2021

Another week has gone by. Two days out of the gym this week but it’s ok, I did do workouts.
Now rest over the weekend and then back to the gym on Monday.

Ok, why do I look at these workouts ahead?? I’m not sure how I’m going to accomplish this one. But, I guess, whatever Matt thinks I can do is what I will attempt.

Well, went to class and the warm-up felt like the workout!! Then, I was waiting for a scale but didn’t really get one – so I decided to just do what I could with each one. Didn’t really matter how slow I was – just try to do the correct amount.

I felt much slower today than sometimes because it was so warm out it was hard to catch my breathe.

Even though it was tough it was a good workout. Have a great day everyone!

Summertime is always the best of what might be.

  GENERAL WARM-UP (~10:00)

30 Single unders
15 Russian swings (light) 20# (Matt tried to say 35# was light….)
30 Single unders
15 Walking lunges
30 Single unders
15 Beat swings
30 Single unders
15 Push press (empty bar) 35# bar
30 Single unders
15 Bar good mornings or GHD hip ext
30 Single unders
15 Air squats
30 Single unders
15 Push-ups
30 Single unders
15 Double unders

* Set up the bars, kettlebells, and boxes prior to class to gain valuable time on your class schedule today.

  TRANSITION (~6:00)

Several of the movements have been prepped for in the general warm-up today. However, the transition for this workout will still take some time. Talk about the time goals for the workout and the workout options for completing the intended stimulus. Allow time to practice and get set up as needed.

  “FILTHY 50”

Workout (~35:00)
“Filthy 50” For time:
50 Box jump (24″/20″) box step-ups
50 Jumping pull-ups from box –
50 Kettlebell swings (16kg/12kg) 20# db
50 Walking lunges
50 Knees to elbows could really only do about 12-15 of these – VERY hard and couldn’t keep a grip
50 Push press, (20kg/15kg bar) 35#
50 Hip extensions or barbell good mornings 35# bar
50 Wall ball shots (20lbs/14lbs, 10ft/9ft) 14# 9ft
50 Burpees time ran out and I was only done with 10 (to be honest I wanted time to run out before I got to these!)
50 Double unders

*Compare to June 29, 2016, May 3, 2017, April 25, 2018, and April 24, 2019.
Notes This is a benchmark test that is a long duration and light-loaded chipper. Top times will be less than 20:00. Ideally, athletes can strive to perform all movements and take no longer than 35:00. With that being said, athletes that can complete this workout safely can be permitted to do so, even it they will take longer than 35:00. This should be done at the coach’s discretion.


This workout revolves around proper volume management and movement options.
Here are two options:

Option 1: For athletes at the stage where they may still need to change the more challenging movements to get the intended stimulus of the day. Note the difference in reps for different movements.
30 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking lunges
30 Knees to elbows or high knee raise (band resistance)
50 Push press
50 Hip extension or good morning
30 Wall ball
30 Burpees
50 Single under or double unders

Option 2: For those that may need a significant reduction in volume. If they are newer, taken a break, deconditioned, or golden.
“Dirty 30” or “Twisted 20”
20-30 Box jump or step-up
20-30 Jumping pull-up
20-30 Kettlebell swing
20-30 Walking lunge
20-30 Knees to elbow or high knee raise (band resistance)
20-30 Push press
20-30 Back extension or good morning
20-30 Wall ball
20-30 Burpee or no push-up burpee
20-30 Double unders or singles


Dumbbells Available
50 Jumps onto any surface
50 Bent over dumbbell rows, light
50 Dumbbell swings
50 Walking lunges
50 V-ups
50 Dumbbell push press
50 Dumbell good mornings (hold at chest, 1 bell)
50 Goblet thrusters
50 Burpees
50 Double unders

Bag/Backpack Available
50 Jumps onto any surface
50 Bag bent over rows
50 Bag swings
50 Walking lunges
50 V-ups
50 Bag push press
50 Bag Zercher good mornings
50 Bag thruster
50 Burpees
50 Double unders

  COOL DOWN (~5:00)

*Do both of the following options or just pick one if time is tight.
1:30/1:30 Lat stretch
1:30/1:30 Quad roll

Thursday CrossFitting – June 24

June 24, 2021

We travel not to escape life, but for life not to escape us!


0:30 Jumping jacks
0:30 Mountain climbers
0:20 Bar hang, supinated grip
10 Shoulder presses, pause 0:02 in the overhead position
10 Air squats

  SKILL WORK (~7:00)

Push jerk progression (3 Step) (~4:00)
5 Jump and lands
5 Jerk balances from head level
5 Push jerks

Front Squat Skill (~3:00)
5 Front squats, 0:03 lowering phase
5 Front squats, 0:03 pause in the bottom
5 Front squats
*Consider using any of the options under the front squat scaling options video for those challenged with the rack position today.



Workout, part 1 (~15:00) In 15:00
Find a 5 rep max push jerk

55#, 65#, 65#, 75#, 80#

Notes Start at a light load and progressively build-up to a max. The load should start to feel challenging at approximately 8:00 into the 15:00 timeframe. Strive for 2-3 challenging sets with adequate rest between efforts.
Push Jerk *Athletes can perform a push press if performing a push jerk presents an injury concern.


Dumbbells Available
3 Rounds for time
15 Dumbbell push jerks
20 Dumbbell front squats

Bodyweight Only 5 Rounds for time
10 Handstand push-ups
30 Air squats

*Try freestanding or strict handstand push-ups today.



Workout, part 2 (~15:00)
Every 3:00 for 15:00 (5 Sets)
Front squat
Set 1: 10 Front squat, light load 55#
Set 2: 5 Front squat, moderate load 65#
Set 3-5: Front squat, heavy 65#, 70#, 85#

*After each set perform a 0:30 double kettlebell front rack hold Notes The intent is for athletes to start light and to progressively increase in load. The final set should be challenging, but not maximal for 3 reps. These sets should start shortly after completing the push jerks.

Power at the Gym – CrossFit Wednesday

June 23, 2021

Thankful the gym got their power back yesterday. Able to head to the gym this morning.

Not too many there about 9 of us.

It’s summer and it’s time for wandering!

  GENERAL WARM-UP (~10:00)

200m Run (bike 11 cal)
5 Inchworms + updog to downdog
20 Banded good mornings
20 Banded pull aparts
200m Row
10/10 Dynamic calf stretch
10 Barbell good mornings, use a 0:05 eccentric (lowering) phase
20 Snatch grip elbows out row


Deadlift Progression (3 Step) (~3:00)
*With an empty barbell:
6 From top, to the knees and stand
6 From top, to knees, to shins, to knees, and stand
6 Deadlift

Build-up (~8:00)
200m Row, easy
5 Deadlifts, light (75#)
200m Run, easy (bike 11 cal)

200m Row, moderate
5 Deadlifts, moderate (105#)
200m Run, moderate

100m Row, hard
3 Deadlifts, workout weight (125#)
100m Run, hard

  WORKOUT (~10:00)

For time (7:43)
500m Row
30 Deadlifts (205lbs/145lbs) (125#)
400m Run (echo bike 21 cal)

Notes This workout is intended to be a short workout where a fast pace is to be attempted at the onset of the workout. The load on the deadlift is intended to be a weight that could potentially be performed unbroken or with 1-2 short rest breaks. Strive to complete the deadlifts in under 2:00.
Faster times for this workout will be under 5:00-6:00 while the intent is for all to be completed in under 7:00-8:00. The 10:00 allocation for this workout plans for athletes needing to rotate to the rowers once the first group of athletes has completed their 500m effort.
Row/Run *No modification should be needed, set up as a waterfall as needed to utilize the equipment.
Deadlift *Reduce load to a weight that is safe and fast for 15 reps. Sumo deadlift for athletes that are not able to achieve a flat back in the set up of the conventional deadlift.


Dumbbells Available For time
400m Run
40 Dumbbell deadlifts
400m Run

Bodyweight Only For time
400m Run
1:30 Superman hold on floor
400m run


(Not sure why someone calls this “recovery” – I don’t see anything recovering! Just harder to breathe and more sweat dripping.)

For 15:00 at a moderate pace
150 Single unders (150, 120, 120, 100, 100)
100ft/100ft Single arm farmers walk (35# kettlebell)
5 Kneeling jump-ups or broad jumps (5 broad jumps)

Notes The section is intended to be performed at a moderate effort and a relatively steady pace. The load on the farmer’s walk is intended to allow for completion of 100ft distance with a moderate effort. Do NOT rush the kneeling jump-ups or broad jumps. Focus on putting forth a quality effort on each rep.
Single Unders *Perform a number of reps that allow for completion in under 1:30.
Single Arm Farmers Walk *Decrease loading if excessive rest ensues.
Kneeling Jump Ups or Broad Jumps *If jumping is problematic use an air squat.

Minimal Equipment The limit here maybe for the farmer carry. Grab a backpack and toss 20-ish pound in. Have fun.

Always good to be at the gym. Good workout. Hope everyone has a great day!

See you all tomorrow!

Tuesday CrossFit June 22

June 22, 2021

Had to workout on my own at home today. No power at the gym yet after the storm that went through on Sunday night. Hopefully they get it back today and we’ll be able to go tomorrow.

Look for the simplicity in what we call complicated.

  GENERAL WARM-UP (~12:00)

Shoulder Prep Warm-up

10 Arm circles front (start small and build to 10 full ROM)
10 Arm circles back (start small and build to 10 full ROM)
10 Side to side arm swings
10 Criss cross arm swings per side
10 Up and back arm swings
10 Air squats
5/5/5 PVC Pass through (5 wide, 5 medium, 5 narrow)
10 Reverse grip pass-through
20 Band pull aparts
10 Air squats
15 Scap retractions on bar
15 Ring rows
15 Box or bench dips


Pull-up Progression (3 Step) (~5:00)
5 Beat swings
2 sets of 5 beat swings + kip (straight arms)
5 Pull-up + push-away

Build-up (~5:00) Review movement options and choose those for the build-up.
1 Round
3 Pull-ups
6 Push-ups
9 Squats

  TRANSITION (~3:00)

Finalize movement options and set-up. Take care of any final workout prep.



Workout (~20:00)

“Cindy” AMRAP 20:00
5 Pull-ups (db bent over rows with 20# db set)
10 Push-ups (on knees)
15 Air Squats

*Compare to 8/15/17, 11/15/17, 6/3/19, 2/4/20.

Notes This is a low-skill gymnastics stamina test. Rounds should be quick in the beginning and may slow down around the 10:00 point. Top scores will be over 20 rounds. We encourage athletes that have the ability to perform the movements to attempt this workout as prescribed, even if scores will not be high. Ensure the range of motion standards are being met.

Pull-up *Band assisted pull-up *Supine barbell row *Reduce reps if the range of motion and consistency is lacking. Push-up *Box-assisted push-up/incline push-up today. Adjust the height of the surface to complete the reps. *Consider reducing reps if this movement leads to excessive rest periods or lack of range of motion.
Squats *Attempt as written. *Reduce reps to complete any one set in under 0:40. *Use an upright for assistance.

16 Reps


20:00 AMRAP
5 Truck rows or other row variation
10 Push-ups
15 Air squats



2 Sets *On each side
0:20 Couch stretch (elbow to foot)
0:20 Couch stretch (upright)
0:20 Couch stretch (reach for wall)

2 Sets *For each partner
0:20 Partner shoulder stretch (sitting on the floor)
0:20 Partner shoulder stretch (lying face down on the floor)

Wasn’t thrilled about doing this myself today but glad I did the workout. I got further than I thought I would.
Good to start the day with a workout. If not, the day seems messed up somehow.

Have a great day everyone. Chat with you tomorrow.
Let’s see how many steps everyone can get in now that our workout is done.

Monday June 21 – No Power

June 21, 2021

So much for CrossFit this morning. Power went out at 3:15 a.m. and I’ve pretty much been up since 3:15 a.m.
Considering I didn’t go to bed until after 11 since we had a tornado warning, I’m pretty tired. Guess I’ll do something else for exercise later today.

Our power came back on around 7:40 a.m. not too bad. LOTS still without. I headed to work and then ended up only picking up work to bring home since there was no power there. Worked from home until noon and then went into the office as power had been restored.

Ended up coming home around 4:00 p.m. so decided I would go ride my bike since we finally got it down and fixed it up. Well, that didn’t work too well as I couldn’t get the back brakes to adjust correctly. Either they rub on the tire rim or there are no brakes. Guess I need to take it to our “bike doctor”.

Decided since by now, there was only about 15 minutes until dinner I would just hope on the exercise bike. I ended up riding 3 miles. Not as good as if I had done CrossFit, but it will do for today.

Ended up walking 3 miles today so not too bad.

Hopefully back to the gym tomorrow.

Finally Blogging Again – June 18, 2021

June 18, 2021

I don’t know what happened but seemed as if I feel off the deep end and just quit blogging.

I can say that the end of the school year was quite busy. Guess you forget quickly how busy life normally is when life hasn’t really been normal in a year and a half.

Off to the gym this morning and see how many are there?? Nope – not many about 7 of us. But Reanna and Evan were there! Great to see them. I hadn’t seen them in a long time.

“Let fate find us prepared and active. Here is the great soul – the one who surrenders to fate. The opposite is the weak and degenerate one, who struggles with and has a poor regard for the order of the world, and seeks to correct the faults of the gods rather their own.” – Daily Stoic June 18th

  GENERAL WARM-UP (~12:00)


0:20 Jumping jacks
0:10 Rest
0:20 Mountain climbers
0:10 Rest
0:10/0:10 Single leg lateral hop
0:10 Rest
0:30 Spidermans
0:10 Transition
0:30 Updog to down dog
0:10 Transition
0:20/0:20 Side plank with rotation
0:20 Clap jacks
0:10 Rest
0:20 Mountain climber, feet to the outside of hands
0:10 Rest
0:20 Single leg lateral hop
0:10 Rest
0:30 Inchworm + push-up
0:10 Transition
10/10 Lying dynamic hamstring stretch
0:10 Transition
10/10 Single leg pike compression


Power Snatch Progression (A) (~5:00)
2 Rounds, *First round with a with PVC, second round with an empty barbell:
3 Lands
3 Lands with bar overhead
3 Behind the neck push jerk
3 High hang power snatch
3 Hang power snatch
3 Power snatch

Build-up (~5:00)
3 Beat swings
3 Power snatches
3 No push-up burpees
3 Knee raises or toes to bar
3 Power snatches, workout weight
3 Burpees

  WORKOUT (~15:00)

For time:
7 Rounds (could only do to just starting the 6th round – when it has been so warm and humid I struggle breathing and being able to lift. Today was one of those days.)
7 Toes to bar (hanging knee raises – these were actually easier! I could actually do 7 without falling off the bar!)
7 Power snatches (95lbs/65lbs) (I started with 65# as I can snatch up to 85# – but I just couldn’t do it today. I ended up being at 55# to do them)
7 Burpees (my burpees are pathetic! I really don’t think they will ever get better. I’m fat and slow. But I still did them. It was ju

Notes This workout uses a low number of reps per round to promote intensity. The toes to bar are intended to be performed unbroken but short breaks are acceptable. The power snatch load is intended to be light enough where at least a few unbroken rounds can be completed before transitioning to small breaks or even quick singles. Strive for a consistent and steady pace on the burpees. Faster times for this workout will be under 9:00 while all can strive to complete a variation in under 15:00.


Toes to Bar *Knee raise, use a band here if possible. *Lying toes to a barbell.
Power Snatch *Reduce load or perform a hang power snatch.
Burpees *Reduce reps or perform a no push-up burpee.

Minimal Equipment Options Dumbbells Available
7 Rounds for time
7 V-ups
14 Single-arm dumbbell snatches, alternating
7 Burpees Bodyweight Only

7 Rounds for time
15 V-ups
10 Burpees to a 10″ target


3 Rounds NOT for time
10-12 Incline dumbbell bench press, 0:03 lowering phase (20# db set = back on wall ball)
0:30 Rest
20 Banded triceps pushdowns
1:00 Rest

Notes The first round can be a warm-up round and the final 2 rounds are intended to be challenging.

Nice to finish out the week. Now I was going to take the day off and go to garage sales but it’s raining. Maybe I’ll drop O off to run and go to work and then see how it is.

Have a great day and a great afternoon!
What other exercise can you do today? Even, how many steps can be done today??