Thursday, March 2, 2023
I went to the 6:45 pm class, that’s basically past my bedtime!
The Workout
Tread Block 1
- 90 sec base to push
- 90 sec push
- 90 sec push to AO
- 30 sec AO
Tread Block 2
- 75 sec base to push @ 2%
- 75 sec push @ 2%
- 75 sec push to AO @ 2%
- 30 sec AO @ 2%
Tread Block 3
- 1 min base to push @ 3%
- 1 min push @ 3%
- 1 min push to AO @ 3%
- 30 sec AO @ 3%
Tread Block 4
- 45 sec base to push @ 4%
- 45 sec push @ 4%
- 45 sec push to AO @ 4%
- 30 sec AO @ 4%
Tread Block 5
- 30 sec base to push @ 5%
- 30 sec push @ 5%
- 30 sec push to AO @ 5%
- 30 sec AO @ 5%
- 1 min WR
- 30 sec AO
Floor Block – 23 minutes
- 3 rounds circuit:
- 6 each x transverse full step up to knee raise
- 12 total x seated reciprocating shoulder press
- 250m base row (once only) – check split time
- 3 rounds circuit:
- 6 each x goblet step down toe tap
- 12 x seated reverse fly
- 250m base row (once only) – check split time
- 3 rounds circuit:
- 10 total x bear plank alt kick through
- 10 x double crunch
- 250m base row (once only) – check split time
- If finished then repeat all exercises as a single block until finisher
- Finisher: 30 sec of double crunch AMRepsAP
Tuesday, February 28, 2023
Repeat of the February 13th workout
The Workout
(I started on the rower)
Tread Block
- 30 sec push
- 30 sec base
- 45 sec push
- 45 sec base
- 1 min push
- 1 min base
- 75 sec push
- 75 sec base
- 90 sec push
- 90 sec base
- 1.75 min push
- 1.75 min base
- 2 min push
- 2 min base
- 2.25 min push
- 2.25 min base
- 1 min AO
- Collapse (member’s choice)
Floor Block 1 – 3.5 minutes back to back
- 30 sec of mid band squat hold lateral walk
- 30 sec of mid band squat hold front walk
- 45 sec of mid band bridge hold with walkout
- 45 sec of mid band seated torso rotation
- 1 min of mid band low plank alt toe tap
Floor Block 2 – 7.25 minutes work & rest
- 8 x skier swing, rest
- 8 each x single leg step up with power, rest
- 16 total x high plank alt shoulder tap, rest
Floor Block 3 – 9.75 minutes work & rest
- 250m push row
- 6 each x single arm snatch, rest
- 6 each x standing woodchopper, rest
- Repeat until finisher: 1 min of alt single arm snatch AMRepsAP
Monday, February 27, 2023
Repeat of the February 15th workout
Super thankful for my awesome coach – she pushed me to lift a little heavier and crush my workout
The Workout
Tread Block 1
- 1 min push (PW @ 6%)
- 1 min base
- 1 min push
- 1 min base
- 1 min push
- 1 min base
- 30 sec AO
Tread Block 2
- 45 sec push @ 3%
- 75 sec base
- 45 sec push @ 3%
- 75 sec base
- 45 sec push @ 3%
- 75 sec base
- 30 sec AO @ 3%
Tread Block 3
- 30 sec push @ 5%
- 90 sec base
- 30 sec push @ 5%
- 90 sec base
- 30 sec push @ 5%
- 90 sec base
- 30 sec AO @ 5%
Floor Block 1 – 6.5 minutes work & rest
- Repeat until buy-out:
- 6 each x single arm high row (tempo), rest
- 8 x shoulder press to stand (tempo), rest
- Buy-out: 30 sec AO row
Floor Block 1 – 6.5 minutes work & rest
- Repeat until buy-out:
- 6 each x single arm chest press (tempo), rest
- 8 x deadlift (tempo), rest
- Buy-out: 30 sec AO row
Floor Block 1 – 6.5 minutes work & rest
- Repeat until finisher:
- 6 each x goblet transverse squat (tempo), rest
- 8 x bench pullover (tempo), rest
- Finisher: 30 sec AO row
Friday, February 24, 2023
Catch me if you can workout! I made it to 17 minutes.
I ducked out 15 minutes early to go get the kiddos so I didn’t get to do the whole floor block.
The Workout
Tread Block – 22 minutes
- Reset your monitor, run for distance, power walkers half distance @ 5%
- Checkpoint 1: 2 min, 0.24 km (0.15 miles)
- Checkpoint 2: 4 min, 0.48 km (0.3 miles)
- Checkpoint 3: 6 min, 0.8 km (0.5 miles)
- Checkpoint 4: 8 min, 1.25 km (0.7 miles)
- Checkpoint 5: 10 min, 1.6 km (1 mile)
- Checkpoint 6: 12 min, 2.1 km (1.3 miles)
- Checkpoint 7: 14 min, 2.6 km (1.6 miles)
- Checkpoint 8: 16 min, 3 km (1.9 miles)
- Checkpoint 9: 17 min, 3.35 km (2.1 miles)
- Checkpoint 10: 18 min, 3.7 km (2.3 miles)
- Checkpoint 11: 19 min, 4 km (2.5 miles)
- Checkpoint 12: 20 min, 4.5 km (2.8 miles)
- Bonus: Run for distance til 22 min
- Collapse (member’s choice)
- If caught then repeat 200m push row, 0.32 km (0.2 mile) (PW 0.16km / 0.1 miles @ 1 – 3%) run until time
Floor Block – 22 minutes
- 2 rounds circuit:
- 16 total x reciprocating chest press
- 8 each x TRX single arm low row
- 8 each x high plank to side plank
- 2 rounds circuit:
- 8 each x single arm concentration curl
- 8 each x TRX
curtsy lungecross-back lunge - 8 total x
palm to elbowshigh plank to low plank
- If finished then repeat all exercises as a single block until finisher
- Finisher: 1 minute of high plank alt kick through(AMRepsAP)
Wednesday, February 22, 2023
Repeat of February 9th workout. I had to duck out 15 minutes early to go to a meeting. This was right before a giant snow storm so I snuck it in during the workday.
The Workout
Tread Block 1
- 45 sec push
- 45 sec base
- 45 sec push
- 45 sec base
- 45 sec push
- 30 sec AO
Tread Block 2
- 30 sec AO
- 45 sec WR
- 30 sec AO
- 1 min WR
- 30 sec AO
- 75 sec WR
- 30 sec AO
Tread Block 3
- 45 sec push
- 45 sec base
- 45 sec push
- 45 sec base
- 45 sec push
- 30 sec AO
Tread Block 4
- 30 sec AO
- 1 min WR
- 30 sec AO
- 75 sec WR
- 30 sec AO
- 90 sec WR
- 30 sec AO
Floor Block 1 – 4.25 minutes back to back superset
- 8 x incline chest press
- 8 x TRX pull-up, rest
Row Block 1 – 5 minutes work & active recovery
- 8 x single arm squat
- 200m base row
Floor Block 2 – 4.25 minutes back to back superset
- 8 x seated low row
- 8 x TRX chest press, rest
Row Block 2 – 5.75 minutes work & active recovery
- 6 each x single arm deadlift
- 200m base row
- Repeat until finisher: 30 sec AO row
| Classes, Month to Date (February) | 14 |
| Classes, Month to Date (March) | 1 |
| Classes, Year to Date | 17 |
| Lifetime Classes Taken | 44 |