Basement: Row, Row, Row Some More

10 x 500m rows (medium pace, one minute rest between rounds)

This was inspired by a Saturday workout I heard about (but did not actually do) at B-Squad.

The B-Squad WOD involved 20 freaking rounds of 500m row, which to me, sounds like something that would be a featured attraction in the Third Circle of Hell (with your special hostess, Jillian Michaels!)

I was informed that, no, it wasn't that bad, and the idea behind the WOD was not to row at a sprinty pace, but more of a 2:10/500m kind of thing, with a minute in between.

My rower has been largely gathering dust in the fitness room, because on the occasions that I actually take the initiative to do a home workout, I can always find something that I'd rather do than row.

But, I also had some wrestling PVR'd and my rower faces the TV, so that made me decide to do an abbreviated version of the workout.

As it turns out, I was able to do the 10 rounds of 500m fairly easily.  I probably could have done the 20 rounds, but I thought my wife needed help getting the kids to bed.  

VolkeFit: Bike, Lift, Row

Five rounds:

1000m bike
5 press 115
5 push press 115 lb
5 push jerk 115 lb
250m row

Rest between rounds for a time equal to the time worked.

Each round took me about 4:20-4:30

B-Squad: AngDesj hates my legs and wants to hurt them

Yeah, this was a grinder.

21-15-9 of:

Thrusters (135 lb)
Push-ups
Front squats (135 lb)
Strict chin-ups
Wall balls
Burpees


The first two rounds took me almost exactly 17:00 each.  The last one (the one with the least amount of work, mind you) took just over 18.

42:19

B-Squad -TGU Thursday

Warm-up: 10 minutes of airbike


A. 3 sets of 7 Turkish get-ups per arm, rest as needed.

My infected toe and the volume made these a little hard, so I definitely rested as needed.

I used 25 lb for the first two sets and 35 for the last one.


B.  5 sets:
2 wall walks
10 toes to bar
5 strict dips

Done.

VolkeFit: Squats. Then some stuff. Then more squats.

A) Tempo Sqats - Work to a heavy single
Control the descent, about three seconds long.

275 lb 


B) 3 sets at a steady pace not for time:
8 ring dips
30 double unders

Done


C) Alternating
10-8-6-4-2 Front squat (175 lb)
5-4-3-2-1 ring pull-ups

7:13

Basement: EMOM

20-minute EMOM

Minute 1: 12 ball slams
Minute 2: 12 sit-ups.

Did this with the Boy.  

We capped it by doing a race to 20 burpees.  I gave him a six burpee headstart.  I finished 5 burpees behind him.

VolkeFit*: SQUATZ and Metcon

A. Squat waves 3-2-1 x 3

It would take too long to explain this.  My last set was:
3 x 255lb
2 x 265lb
1 x 275lb


B. For time, 7 rounds of
15 cal on the AirBike
5 hang power clean 115 lb
5 push press 115 lb
30 double unders

19:37

*Steve has now adopted the name "Fitness By Design" for his training business.

B-Squad: Ride, Snatch, T2B

A. Ride 10km on the AirBike

16:40-ish

B. 7 minute AMRAP:
14 Alternating DB snatch (I used 35lb)
14 Toes to Bar

3 rounds + 4 snatches

Garage: Burpull Sprints

Five rounds of 10 burpee pull-ups, resting one minute in between.

Round 1 1:01
Round 2 1:00
Round 3 1:00
Round 4 1:03
Round 5 1:19

Those one-minute rests seemed to get shorter and shorter.

Garage: Pull! Thrust!

Adapted from part of a VolkeFit workout I missed.

EMOM for 20 minutes
5 pull-ups (I did kipping)
5 sandbag thrusters (80lb, I think)


It was a hot day in the garage and, well, you know...