What is your workout today? page 405

[~Rowdy~]

Lunch time workout:

Skipping 5 min warm up
- 5 burpees with pushup
- 10 dives (not sure the name, where you are on all fours, dip your face as close to the floor as possible with your body following, until your arms are straight and your head right above them stretched, then back again)
- 5 burpees with pushup
- 40 squats with alternating side leg lift
- 5 burpees with pushup
- 20 bicycle crunches
- 5 burpees with pushup
- 10 per side plank using hand with oblique dip
- 5 burpees with pushup
- 15 x 1 V-sit, 1 sit up spread legs when come up and put arms in between legs, 1 sit up touching out side of ankle
- 5 burpees with pushup
- 40 power round house kick alternating leg
- 5 burpees with pushup
- 40 power teeps alternating leg
- 5 burpees with pushup

x 2

Then 1.5min all out on each
- frontal knees on heavy bag
- power punches on heavy bag
- freelance on heavy bag

After work:

Medium intense bike ride, medium hills up, flatter spots in the middle and hills up and down at the end. 1hr,

[Nick the Destroyer]

Walked the dog 1.5 miles

Five Rounds:
Push Ups off the Power Stands x 20
Flutter Kicks x 20
TRX Rows x 20
Jump Rope x 50
Kettlebell Snatches x 10 each side
Alternating Jump Switch Lunges x 20
17:03

3x2x40m - Sprint/Alternating Single Leg Bounds/Carioca

[~Rowdy~]

10 min warm up around the gym alternating between jogging forwards, sideways, sideways with foot crossover, backwards, lunges, pushups 1-10, jumping jacks, ski hops, heel kicks.

x4 with partner
10 burpees
30 jab cross
10 burpees
right round house kick
10 burpees
left round house kick
20 burpees

3 x 30 seconds on 15 second rest
freelance on heavy bag

30 straight leg sit ups
30 left side sit ups
30 right side sit ups

30 seconds for each of below
hands under the bum, head up, straight legs, leg circles clockwise
hands under the bum, head up, straight legs, leg circles counter clockwise
hands under the bum, head up, straight legs, scissor legs side to side
hands under the bum, head up, straight legs, scissor legs up and down

5 sets of 10 to a beat bicycle crunches

core stabilizer 1 min

[Lynna]

10 miles. Mostly walking with 6 consecutive uphill sprints a 3/10s mile walk and 2 more uphill sprints plus approx 2 miles light jog.

[TLoRu]

AMRAP- 20 min

5x Burpees
10x pushups
15x situps
20x squats

Managed 10 rounds, maybe more but lost count bc I was gonna pass out ha

[Nick the Destroyer]

Walked the dog 2 miles

Power Cleans 1-1-1-1-1
Push Press 3-3-3-3-3
Lat Pull Downs 3x10

[skorpion317]

Walked 1/2 mile while doing dynamic stretching to warm up, then ran 18 50-yard sprints. Then I walked another 1/4 mile to cool down, and flipped a tractor tire 70 yards.

I'll be doing an hour of Brazilian jiu-jitsu at 11 AM.

[Nick the Destroyer]

Walked the dog 2.2 miles

Deadlift 10-10-10
Bench Press 10-8-7-6-5
Back Squats 5-5-5-5-5
Dumbell Rows 3x10 each side

[Lynna]

5 miles - walking and running intervals.

[Neckhammer]

3 mile walk

BBS Big Five

Went to rib festeval for my PWO meal....Destroyed about two racks.