Push Press & Jumping Lunges

Warm-up:
Jumping Rope:

50 x singles
50 x 1-legged singles
25 x double unders

Active Stretching

5 x Muscle-ups

WoD:
8 rounds of:

:20 Push Press, 75lbs
:10 Rest
:20 Jumping Lunges, alternating legs
:10 Rest

50 x Double-unders

5 x Muscle-ups

2 x L-Pull-ups as slow as possible

Running, 2 laps around FCC

5:00 Exercise Bike

Driving Range

Can't beat hitting the driving range on your lunch break.

Cleans & Burpees

Warm-up:

Running, 2 laps around FCC

Active Stretching

Jumping Rope, 20 double-unders

Pull-ups:

5 x Strict Pull-ups

3 x Pull-ups +35lbs

3 x Pull-ups +45lbs

3 x Pull-ups +55lbs

2 x Pull-ups +65lbs

WoD:

5 rounds of:

3 x 95lb clean

20 x Burpees

2 x Muscle-ups

5:00 Exercise Bike

Deadlifts & Toes-to-Bar

Warm-up:

Jumping Rope:

50 x singles

50 x 1-leg

50 x double-unders

Active Stretching

WoD:

1 round of:

15 x 185lb Deadlift

15 x Toes-to-Bar

4 rounds of:

10 x 185lb Deadlift

10 x Toes-to-bar

Ran one lap around FCC

5 x 50m Sprints

5:00 Exercise Bike

Bench, Pull-ups, Double-Unders, Burpees

Warm-up:

Ran 2 laps around Foxcare Center

Active Stretching

Pull-ups:

5 x Deadhang Chin-ups

3 x Weighted Chin-ups, 35lbs

3 x Weighted Chin-ups, 45lbs

3 x Weighted Chin-ups, 55lbs

2 x Weighted Chin-ups, 65lbs

Declined Bench Press:

6 x 115lbs

5 x 135lbs

5 x 155lbs

Modified "Bradley":

AMRAP 20:

10 x Double-unders

10 x Pull-ups

10 x Double-unders

10 x Burpees

Total Rounds: 6

5:00 Exercise Bike

Later that evening...
7 Steps Abs

7 x 20 reps, various positions

9 Holes

Joe, Josh and I headed to Colonial Ridge to play the back 9. Ended up shooting a 68.

Hellen

Warm-up:

Jumping Rope (50 straight, 50/leg single-leg, 50 double-unders)

Active Stretching

WoD:

Chin-ups:

5 x dead hang

3 x dead hang + 25lbs

2 x dead hang + 35lbs

2 x dead hang + 45lbs

1 x dead hang + 55lbs

Hang Cleans:

3 x 95lbs

3 x 115lbs

3 x 125lbs

"Hellen"

3 rounds of:

50m Sled Pull, 45lbs

21 x 35lb Kettlebell swing

12 x Pull-ups

5:00 Exercise Bike

Chin-ups & HSPUs

Before bed, I did a not so quick chin-up & handstand push-up ladder (1-2-3-4-5-6-7-7-6-5-4-3-2-1) for a total of 56 of each.

Front 9 @ Colonial Ridge

Snuck out first thing in the morning to play the front nine at Colonial Ridge. I need to learn how to use my driver, so I teed off with a 6 iron the entire time. At least I can hit it straight most of the time. I only had to take 1 drop and ended up shooting a 64.

Back Squats & Ring Push-ups

Warm-up:

1-mile run at 8.5 mph

Active Stretching

WoD:

8 rounds of:

5 x Back Squats, 135lbs

Ring Push-ups (20, 20, 15, 15, 15, 15, 10, 10)

Misc. Pull-ups (L pull-ups, 1-armed, etc)

5:00 Exercise Bike

9 Holes

Josh and I headed to Colonial Ridge to play the back 9. Yeah, that's right. I play golf now. And I'm pretty terrible. I actually hit the irons pretty well, but I can't hit my driver straight to save my life.

Running

I went for a run while Jamie napped. I didn't time it, but I'm guessing it was somewhere around 4 or 5 miles in somewhere around 40 minutes or so. I took a brief detour to check out the creek and splash some water on my back at the canoe launch.

Driving range

Josh and I headed to the range in the rain. I hit three buckets of balls, the first with my driver, 3 & 5 iron, the second with the pitching wedge, and the third with the 6 iron.