Lower Body Day 🍑 

Lateral Box Step-ups 

Height: 20 inches

Sets/Reps: 3 sets of 12 reps (each leg) 

KB Suitcase Deadlidft 

Weight: 45 pounds

Sets/Reps: 2 sets of 12 reps

Physio Ball Hamstring Curl 

Sets/Reps: 3 sets of 12 reps (each leg)

Heels Elevated Goblet Squats

Weight: 30 pounds

Sets/Reps: 3 sets of 12 reps

I needed to modify some of these movements because they were putting too much stress on my right knee. Lunges and split squats are not something I can do at the moment. I still want to strengthen my knee though and wanted to modify with movements that can be done in the garage. So, I subbed lateral step-ups for heels-elevated split squats, KB deadlifts for hip thrusts, and physio ball curls for the leg curl machine.

Legs of a Champion 🏋🏻
Superset 1: CNS Prep
1. Pogo Hops 
2. Goblet Squats @ 30lb slam ball
Sets/Reps: 3 sets of 25 seconds and 10 reps

Squats
Front Squats
Weight: 85 pounds 
Sets/Reps: 3 sets of 10 reps

Box Step-ups
Height: 20 inches
Sets/Reps: 2 sets of 24 reps (each leg) 

Superset 2: Accessories
1. KB Romanian Deadlift @ 44 pounds
2. Dead Bug
Sets/Reps: 3 sets of 10 reps and 35 seconds 

Leg Extension Machine
Weight: 90 pounds
Sets/Reps: 2 sets of 8 reps

All Love 🍑 

Superset 1: CNS Prep

1. Pogo Hops 
2. Goblet Squats @ 30lb slam ball
Sets/Reps: 3 sets of 25 seconds and 10 reps

Squats
Heels-Elevated Front Squats
Weight: 75 pounds 
Sets/Reps: 3 sets of 10 reps

Box Step-ups
Height: 20 inches
Sets/Reps: 3 sets of 16 reps 

Superset 2: Accessories
1. KB Romanian Deadlift @ 44 pounds
2. Dead Bug
Sets/Reps: 3 sets of 12 reps and 30 seconds 

Leg Extension Machine
Weight: 80 pounds
Sets/Reps: 2 sets of 8 reps 

Warmed up on the rower before hitting this lower body workout. Elevating the heels puts stress on my knees - may be best to do these with feet flat on the ground. Could not even get a single sissy squat so that is why I used the leg extension machine. 

Warmed up on the rower with a 10-minute build. I got a 30-day free trial of the Ladder app and am going to try and fold in 3 workouts per week. I am following the Limitless (KM) which appears to be pretty intense. Today was the welcome workout. Excited to see what the rest of the week looks like. 

Welcome Workout

Goblet Squats

Weight: 20 pounds 

Sets/Reps: 3 sets of 15 reps

Superset 1: Bent-Over Row and Push-Ups  

Bent Over DB Row @ 20-pounds

Push-ups

Sets/Reps: 3 sets of 10 reps

Double KB Romanian Deadlift

Weight: 44 pounds 

Sets/Reps: 3 sets of 8 reps

DB Seated Press @ 20-pounds

Weight: 20 pounds 

Sets/Reps: 3 sets of 10 reps

Midline

2x 12, 10 and 8 reps of:

Supported V-up and Over

High to Low Plank

Forearm Plank Reach

Crossfit 241204 
3 rounds for time of:
35 dumbbell deadlifts
25 abmat butterfly sit-ups
1000-meter row

Woof! Similar to Hero WOD Michael, but more difficult. Used 44-lb kettlebells for the deadlifts, but reduced the volume on the sit-ups (RX' d was 35 GHD). With the row at the end of each round, you should feel encouraged to move a bit quicker, especially in the final round #LASTFAST. 

Metcon
Every 4 Minutes for 20 Minutes
(5 Rounds Total)
10 (R) Staggered Stance Dumbbell Deadlift (35-pounds)
15 Weighted Abmat Butterfly Sit-ups (10-pound med ball)
10 (L) Staggered Stance Dumbbell Deadlift

For the stagger stance deadlift, keep your back flat while hinging with most of the weight loaded on the front leg. Choose a weight were you can get all reps done in one set with the last 2-3 (reps per side) feeling like a challenge. The 35s were too light - use 45 or even 50s next time out. 

Body Armor
4 Giant Sets
9-7-5-3: barbell bench press @ 165-185-200-215lbs
30 banded triceps push downs (two hands, purple band)

Crossfit | 230627
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

8 rounds + 3 reps

Warmed up on the rower. Heaviest KBs at the Y were 70-pounds, turns out they were plenty heavy. 

Strength 
20x 30 sec work // 10 sec rest
*4 rounds each
1) seated one-arm KB press (R)
2) seated one-arm KB press (L)
3) single leg KB DL (R)
4) single leg KB DL (L)
5) weighted sit-ups 

Used 26lb KB for 1-4 and an 12lb wall ball for sit-ups

Conditioning
Part 1
8 minute row
22spm @ 2k plus 16
DF = 115
This is about POWER 

Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster
DF = 130
This is about SPEED

Strength - 
20x25 sec on 15 sec off
*5 of each
1) med ball deadlift
2) pushups
3) med ball squat
4) hollow hold (option to hold med ball)

Used 16# Rogue med ball since I couldn't find the 20# at the Y this morning. Hollow holds were done without med ball because I don't hate myself that much 🔥🔥

Conditioning - 
4x 3 mins on 1:15 mins off
Intervals 1&2 - 24 spm @ 2k plus 12
Intervals 3&4 - 26 spm @ 2k plus 8
2k pace: 1:56.6

4 Rounds
9 Calorie Row
9 KB Deadlifts @ 53lbs
Rest 1:00
3 Rounds
Rest 1:00 

2 Rounds

Feel: Gas

Pace: Reach 

Looks like cardio. Smells like cardio. But I didn't feel that way by the end of today's 9-rounder. Held each row right around 2:00 pace and jumped right off and into the deadlifts. Turn the drag up and go faster next time -- all rows should be done under 30 seconds. The undefined rest on the rower messed up after the first round and was probably closer to 42 seconds. 

Street Parking Program C 220714 

Part 1 (4:26)

3 Rounds

50 Heavy Rope Singles 

20 KB Deadlifts @ 44lbs

Rest 3 Minutes after all 3 Rounds

Part 2 (4:11)

3 Rounds

50 Heavy Rope Singles 

12 Sandbag Power Clean @ 55lbs

Two parts today, each should take roughly the same amount of time. To be clear, it's 3 rounds THEN a 3 minute rest before moving on to part 2. To hit the goal, we are shooting for 1:20-2:20 per round for both parts (goal: 4-7 mins each round). Although it is a lot of deadlifts, this weight was too light, should have used the 53lb KBs. My first time with the sandbag power cleans -- resist the temptation to swing the bag, keep it close to your body like a barbell power clean. 

Every 5 Mins for 25 Mins: 
30 Calorie Row
15 KB Deadlifts @ 70lbs
15 DB Floor Press @ 50lbs

Finished each round with about a minute rest before starting into the next one. The row on the first round was too slow - picked up both the rate and pace for the next four rounds. Broke the deadlifts at halfway point each round and kept the floor press unbroken. These are all movement that I love and this was a fun workout. 

Strength -  

20x25 sec on 15 sec off

*5 of each

1) med ball deadlift
2) pushups
3) med ball squat
4) hollow hold (*option to hold med ball)

Used 20# Rogue med ball. Held the med ball on my shoulder for the squats. Did not exercise the option to hold the med ball with the hollow holds as :25 hollow hold is already death 👿. 

Conditioning - 
4x 3 minutes on 1:15 minutes off
Intervals 1&2 - 24 spm @ 2k plus 12
Intervals 3&4 - 26spm @ 2k plus 8
2K Pace: 1:56.6

DF 128

 “Christine”
Three rounds for time of:
 Row 500 Meters
 12 Deadlifts BW
 21 Box Jumps (20″)

12:54

Notes: Step-ups instead of box jumps. Used a pair of 70lb KBs for deadlift. This was a good test for my right knee and 🤞 the knee held up well. 

3 Rounds

20 KB deadlifts

36 calorie row

20 banded sit-ups (red mini band)

Rest 2 minutes between rounds

Score: slowest round only

R1: 4:42

R2: 4:46

R3: 4:27

Drag was set to 117. The first two rounds were done in 2:20 and last round 2:11. This works out to about 2:05/500m pace for the first two rounds and 2:00/500 pace for the last round according to C2 pace chart. 

Strength 
20x 30 sec work // 10 sec rest
*4 rounds each
1) seated one-arm KB press (R)
2) seated one-arm KB press (L)
3) single leg KB DL (R)
4) single leg KB DL (L)
5) weighted butterfly sit-ups (hold wall ball on chest)

Used 26lb KB for 1-4 and an 8lb wall ball for sit-ups

Conditioning
Part 1
8 minute row
22spm @ 2k plus 16

DF = 107
This is about POWER 

Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster

DF = 127

This is about SPEED

4 Rounds
Row 250 Meters
10 V-Ups
15 DB Deadlifts (50s)
Row 250 Meters
Rest 1:30 Between Rounds

Score: Slowest Round ONLY

Goal: 3:00-4:30

Slowest round should be within 10-12 seconds of fastest. Need to be more consistent from round-to-round. Held each row at a manageable pace (1:58/500m), broke the v-ups at 6 reps and went unbroken on the deadlifts. Where I lost time was in the transitions -- rounds two and three I let 5-7 seconds tick away between first row and v-ups and then again before picking up the dumbbells. 

(1) 3:24 | (2) 3:49 | (3) 4:02 | (4) 3:37

'DB12' 
AMRAP 12: 
25 Heavy Rope Singles
15 Double DB Deadlifts
25 Heavy Rope Singles
15 Hollow Rocks

4 Full + 3 DB Deadlifts

Dumbbell Diane
21-15-9 reps of:

50 pound dumbbell deadlifts
Handstand push-ups

9:39

Notes: I was hoping for 8 minutes or less here. All deadlifts were unbroken, with the weight limited by what I have here at No Excuses. If I did this at the Y, 70 pounds would be a better choice. Had to break up the handstand push-ups more than I wanted to due to muscular fatigue. I started off with a set of 14 and everything after that was much harder. The ‘quarantine 15’ I have put on does not help with this. 

DAY 7: DITTO
Two long poses repeated is all that you have in store for today, so you know that it is going to be a challenge. This challenge is for your hamstrings, lower back, glutes and IT band. 

Pigeon 
Single Leg Forward Fold

"Sweat Sixteen" 

AMRAP 16:

100 Meter Farmers Carry (50’s)
20 Double Dumbbell Deadlifts (50’s)
30 Butterfly AbMat Sit-ups

3 Rounds + 40m walk

Notes: Walk from garage across cul-de-sac and back - measured on the Nike Run Club app this was 110m. Broke the walk and deadlifts once each round to preserve my grip and tried to get through the situps as quickly as I could.