Regina Boxing Club: Puddle of Ugh

A. Teaming with a partner, there were 50 reps of various exercises.  One partner chips away at those if while the other runs two laps.

B. Bag work.  

C. Ab stuff in the ring.

For some reason, I was the only one who left a significant sweat puddle in as we were doing leg raises and planks and whatnot.   I'm apparently so gross that moisture can't stand to be inside me.

Garage with Nick: North of Dewdney

A. Thunderstruck warm-up

B. ABS!
Three rounds of:
-45 second plank
-10 knee raises

C.Double-team a strict "Nicole"
 20 minutes of:
-400m run
-max strict pull-ups

My pull-up totals were 5,6,7,6,5,5

VolkeFit: Saturday sexiness

A. 10 minutes to a heavy back squat triple

255 lbs


B. 17 min AMRAP

25 cal row
25 wall ball
25 shoulder to overhead 95 lb
25 box jumps 20"

2 rounds plus 25 cal row, plus 25 wall balls. 

B-Squad: B-Squatz!

A. Back squatt 5 sets of 5:

Ang warned me not to go too heavy.  I negotiated with her and we landed at 205.


B. 7 minute AMRAP

7 deadlifts 115 lb
7 bar over burpees

7 rounds plus 8


C. 7 minute AMRAP

14 shoulder to overhead
14 box jumps 24"

3 rounds plus 11

Basement: ABS!

5 rounds of:

30 Russian Twists (25 lb)
10 Burpees
15 weighted sit-ups (25 lb)

VolkeFit: You clean up real good

A. 8 minutes to a 1RM clean (squat clean, that is)

I did 205 lb

Rest 4 minutes

B. 10 minute AMRAP:
-30 DU
-15 K2E

Four rounds plus 30 DU and 4 K2E


Rest 4 minutes


C. 8 minutes to a 1 RM clean.

195.  

Regina Boxing Club: Smackdown

A. Hungry Hippo Crabwalk medicine ball races

Real hurty on the abs.  Team 1 (Taylor, Shannon and me) rulez!


B. Body Weight Circuit.

Three sets of a 2-minute circuit, with 30 seconds each of:
-sumo squats
-star jumps (these get old really quick)
-stance-switch squat jumpy things
-star push-ups


C. Bag work

Four sets of a 2-minute circuit, with 30 seconds each of:
-freestyle combinations
-"get on the cycle"  - not steroids.   Just running in place and hitting the bag at the same time.
-power shots - work out any issues you have buried deep within your psyche.
-"back on the cycle!"

B-Squad: Family Workout Night

The Boy (9) worked out with me.  The Wife did a VolkeFit WOD.  The Girl (5) freestyled with skipping, sprints and other stuff.

A. Three sets of Close Grip Bench Press x 8

I think I did 125 lb, because I'm a delicate little flower.


B. Three sets of Bent-over single arm DB row (Is that the right name) x 8 per arm

50 lbs.  The chunky black dumbbells at B-Squad make my lifts look more impressive than they are.


C. Metcon x 2

10 each of
-jumpless burpees
-box jump overs
-wall balls
-pull-ups
-hand-release push-ups  (I may have the order wrong.)

rest same period as worked, then repeat.

Times were 1:58, 1:55.  

Garage with Nick: Heroic Brutality

"We should do some abs tomorrow again" said the text from Nick.

FINE.  LET'S DO SOME ABS.


A. 5 rounds of:
-45 second plank
-10 weighted sit-ups
-20 squat thrusts
-20 absolutely fugly bicycle crunches

Rest a bit between rounds. Not for time.  Just for pain.

Ouch. 

B. 50 burpees for time.

Took me 3:18.  

B-Squad: Sweat Bros

A partner workout with the Boy at B-Squad

For this one, you do, 60 seconds of work, then  60s rest.  (While you work, your partner rests)

3 rounds of
KB swings 55 lb (I did 34, 29, 24)
rest
Hand-release push-ups (29, 24, 20)
rest
Box jump overs 20" (24, 22, 24)
rest
Burpees (18, 18, 14)
rest
Sit-ups (35, 29, 31)