Basement: Monday Night Row

I rarely take advantage of the fact that I have a TV in my fitness room.

Honestly, there aren't many exercises I can do that allow for watching TV anyway.  But my rower is facing the TV.

WWE Monday Night RAW was on, and it gave me an idea

My initial plan was to watch wrestling and do a nice leisurely 30 minute row.

Yeah, I basically decided to do that because I wanted to use the title "Monday Night Row."   I am precisely that much of a geek.  

By the way, 30 minutes of rowing is longer than I've ever rowed consecutively.  There's a reason for that.  I kind of fucking hate rowing. 

Before I started, I negotiated with myself down to a single 20 minute row.

As I was doing it, I was getting tired and my arms were hurting.  So I called an audible and decided to do a 10 minute row, and two 5min afterward.

In 10 minutes, I was JUST short of 2,500m. 

5 minute row #1: 1,266m 

5 minute row #2: 1,308m

Since I hate rowing and like wrestling, I may do rowing WODs regularly on Mondays.  

Of course, now that I've put it in writing, I'll probably never use my rower again.

Basement Gone Bad with Harlan

Like a Fight Gone Bad but with longer breaks because we took turns.  Logistics, don'tcha know?

Alternating 5 minute rounds (Three each)

1. Row for calories
2. Russian KB swings (I used the 53lb)
3. Burpees
4.Soulkilling Weighted squats (2x35)
5.Ball slams

My results for each of the three rounds:

1. 22, 19, 18
2. 36, 34, 27
3. 13, 8, 10
4. 18, 15, 16
5. 29, 30, 22

Basement: EMOMs

Warm-up: "Thunderstruck"


A. 10 min EMOM:
10 DB Thrusters (2 x 25lb)


B. 10 min EMOM:
12 slams

VolkeFit: AMRAP Battle

A) Front Squat (tempo)
8 reps, 6 reps, 4 reps, 2 reps.

Ended up at 185lb x2

B) EMOM for 12 min

Odd: Hang Power Clean x 5 (135lb)
Even: Handstand Push-ups x5.  You better believe I kipped that shit

Done

C) AMRAP AMRAP AMRAP because FML

8min AMRAP:
-Row 100m
-12 weighted step-ups (2x25)
6 rounds plus 20m

Rest 2 minutes

8min AMRAP:
-Airbike 10 cal
-12 air squats
-6 Knees to elbows
4 rounds, plus 10 cal, plus 3 squats

Rest 3 minues

8min AMRAP
-12 lunges
-6 hand-release push-ups
-12 slams (30lb ball)
6 rounds plus 5 lunges

Basement: 15 minute EMOM

15-minute EMOM

5 burpees

10 DB push press (2x 35lb)

Done.  It was harder than I thought. 

Basement: 30-minute AirDyne

425 calories.

Lactic intolerance

Eight rounds:
5 hang power cleans (115lb)
7 burpees
9 cal air bike
Rest 2:30

1. 1:32
2. 1:13
3. 1:12
4. 1:14
5. 1:07
6. 1:17
7. 1:09
8. 1:01

Living room: EMOM push-ups

10 push-ups EMOM for 15 minutes.

Basement: Ride and Thrust like a Renegade

A. Five rounds:

-300m AirDyne
-10 Renegade Rows 2x25lb
-10 Thrusters

8:42


B. 1000m row (Twice)

3:50-ish each.

VolkeFit: Excelling in Mediocrity

A. Barbell good mornings

3 sets of 10.


B. Deadlift to a heavy single.

I think I went to 300.


C. Row and Swing

Row 1K and 25 kettlebell swings
Rest 3 minutes and do it again.


D. Are you sure you've worked out before?

21-15-9 of:
Kipping pull-ups
Push-ups
Slam ball cals

Took me around 13:00

B-Squad: 50 minutes of Funnishness

Five rounds of:

• Two minutes of rowing
• Two minutes of biking
• Two minutes of box step-ups (20'')
• Two minutes of shuttle runs
• Two minutes of walking (this was my favourite)

My goal was to just keep going at a medium pace.

The Boy joined me for this one.  He did one minute on, one minute off for each exercise.