Chest, Shoulders, Triceps

Reps for each set and couplet
14 - 5 - 13 - 3 - 12

Bench Press doubled over chain 135/185 - Incline to Decline Flys 40/65lbs
Ring Push ups chain/ doubled chain - Ring Flys
Dips BW&40lbs KB hooked on toe - Nose Breakers chain and 25lbs KB
Dumbbell bent over rows/Lawnmower Pulls 60/100 - incline push-ups

Liked the set up for the reps.  Filing from lots of reps at light weight to minimal reps at heavy weight.  Great change up.

400 meter run, Tire Flips, Tire Slams, Weighted Tire Step-ups, Bicycles

4 Rounds
400 Meter Run
4 Tire Flips
10/10 Tire Slams rt/lt
5/5 Weighted Step-ups @ 40lbs dumbbells per arm
50 Bicycles Abs
1 minute rest

Splits
1 - 5:16
2 - 5:15
3 - 5:04
4 - 5:20
Total time w/ rest - 23:57

30 min Stationary Bike Fat Burn Setting @ 90 rpm's

Heavy bag, Speed Rope, KB Swings, Bar Rows Feet elevated, GHD's, SDLHP, Heavy Rope Jump

3 Rounds
1:30 Heavy Bag Combos
100 Speed rope single jumps
20 KB Swings @ 55lbs
20 Bar Rows Feet Elivated
20 GHD's
20 SDLHP @ 55lbs
20 Heavy Rope
3 min Rest

I did take splits.  Got faster each round.  I have really been off my game this week.  Had no fire again today.

5 mile Fartlek bike with the kids then 2 more miles

30 min Stationary Bike - Fat Burn Setting

1/25/17 Abbreviated legs

Not feeling good today.  No fire.  Did just a few leg movements.

15 Front Squats @ 135lbs
15 Box Jumps @ lg blue box
10 Front Squats @ 135

3 Sets of 15 Reps
15 Right leg Split Goblet Squats Left foot up on bench
15 Left leg Split Goblet Squats Right foot up on bench

Shoulder/Chest/Triceps - Couplets

Quick heavy bench
10 x 135
5 x 185
5 x 225

Couplets were 3 x 15
Bench Press @ 145 / Incline to Decline Dumbbell flys - 30/40/40 lbs
Chained Dips / Overhead triceps extensions @ 35lbs KB
Bench Triceps Pullover @ 35lbs KB / Ab wheel
Ring Flys / Feet elivated ring push-ups

5 plus mile bike ride Fartlek with the guys

Medball Madness for a second time but slight shift

3 Rounds all at 20lbs ball

10 Medball Sit-up pull overs to a throw

10 Chest pass

10/10 Side slam

10 Underhand throw for height

10 Overhand over head throw for power

10 Medball Box Jump Burpees

10 Power wall ball for height
Rest

No steam today.  Did more total reps but only did 3 rounds compared to last times 5 rounds of 5 reps.

1/8/17 Plyo work

20 lbs med ball
A-Skips Overhead x 2
A-Skips Straight arms out front x 2

Partner twists x 2 x 10
Ball Slams x 2 x 10

Side to Side 2 x 10
Double leg forward Jumps series 2 x 10
Tuck jumps 2 x 10
Later single leg rt to lt and back 2 x 10

Upper a Body a Couplets

reps
7/6/6/6/5

Rope Assent (only did 1 assent) / Hammer Curls
Double Chained Pull-ups / Spider curls @ 65lbs
Bent Curls Barbell / Dumbbell Shrugs 55 lbs
KB Over head press Rt shoulder to Lt shoulder @ 70lbs / Tilted Flys @ 25lbs
Arnold Press @ 30lbs Dumbbells / Double arm dumbbell High Pulls 25lbs

Started late so I did rope climbs last.

KB Swings, Goblet Squats, SDLHP, Box Jumps

5 Rounds
10 KB Swings @ 55lbs
10 Goblet Squats @ 55lbs
10 SDLHP @ 55lbs
10 Lg Blue Box Jumps
2 min rest

Did not push super hard.  Just flowed.  Trying to push out some soreness from yesterday.  Took splits but don't put to much stock in them.

Legs! Couplets

Reps
7/6/6/6/5

Chained Squats @ 135lbs on bar  / weighted step ups @ 45lbs
Hack Squat @ 185lbs / Dumbbell Lunges "suitcase carry" 55lbs per arm
1 leg Dead lifts @ 65&70lbs / Back Extensions @ 35lbs plate
Medball Single leg box jumps sm box / tip toe high knee walk @ 55/60lbs per arm

Great leg workout.  Draped chain from one side of bar under and through rack to other side of bar.  Lunges are what got me.  Right dead center of flute.

1/12/17 - Medball Madness

5 Rounds

5 Medball Sit-up pull overs to a throw

5 Chest pass

5/5 Side slam

5 Underhand throw for height

5 Overhand over head throw for power

5 Medball Box Jump Burpees

5 Power wall ball for height 

Girls asked to do this so we designed it and went.  Designed as a partial partner WOD.  But all elements could be done individually with Med ball.  Great workout.

1/11/17 Upper Body movement

1/10/17 Plyos with the kids

Plyometrics with the kids.

I tried to exercise yesterday but I have had the crud since Saturday.  Head and high chest congestion.  This was really the first day my body let me do something.

Snow day at the weight room, workout then Plyos

2 Rounds Did not time
1 minute Heavy Bag
15 Ninja Jumps @ tall blue box
15 Push-ups
20 Partner Ball Slams
75 Flat abs
30 Squats
50 Weighted Mason Twists @ 25lbs
25 SDLHP's @ 55lbs
25/25 Side Crunches

Plyos

After above workout

Medball
Overhead A-skips 50Ft x 4 - 1 min rest
Out front A-skips 50ft x 4 - 1 min rest

Medball
Partner twisting pass w/ 20lbs x 4 sets

Medball on ground
Double foot hops forward/backwards over ball - 10 total 2 sets
Double foot hops side to side hops left to right - 10 total 2 sets
Double foot hops w/ med ball in hands - forward and back hops 2 sets

1/4/17 1st day Plyometrics With the kids

Warm up

Stretch - Dynamic Movement

Medball
Overhead A-skips 50Ft x 4 - 1 min rest
Out front A-skips 50ft x 4 - 1 min rest

Medball
Partner twisting pass w/ 20lbs x 4 sets
Did not do partner Medball bounce pass

Medball on ground
Double foot hops forward/backwards over ball - 10 total
Double foot hops side to side hops left to right - 10 total
Double foot hops w/ med ball in hands - forward and back hops

Box Jumps, GHD's, Back Extensions, Thrusters

4 Rounds
10 Box jumps - big blue boxes
15 GHD's reaching across midline
20 Back extensions
5   Thrusters @ 135lbs

Splits
1 - 3:17
R - 1:40 had to deal with a moron
2 - 3:12
R - 1:30
3 - 3:34
R - 1:30
4 - 3:58
Total time w/ rest - 18:44

Supposed to be descending rest.  Did this one last year.  Pretty tired so I took more rest and I really did not race.