[Wednesday] 06.29.16 Lunch Cardio + PM 3 Mile Run

Lunch
[A] Run 1 mile- warm-up @ 6.0 mph

[B] 6 RFT

200m Row
10 KB Snatches (5L/5R) #35
5 Shuttle push-ups
10 Plyo squats
10 Flutter kicks (4-count) with KB presses #35
10 Mt. Climbers (4-count)

25:10

PM
[A] Run 3 Miles

26:19

[Monday] 06.27.16 Lunch Circuit + PM Deadlifts

Lunch
[A] Foam Roller 10 minutes

[B] Circuit
Run 1 min between exercises @ 6.0 mph

Reverse curtsy lung with bicep curl
Jan Fondas
X and O's
Eccentric air squat comp;lex
Thrusters
Plank
Russian twists
Side plank with push-ups
Bicycle abs
Star jumps
Air squat jumps
Push-ups

PM
[A] Find 1RM DL
135, 185, 215, 235, 250

That is all the weight that I have

[B] Skill Work: Ring Tucks
3 sets for max time in flexion

0;32, 0;27, 0:24

[C] 12 min AMRAP
12 Burpees over bar
8 DL (#225)
12 HRPU
8 DL (#225)

3 + 4

[Sunday] 06.26.16 Ruck @ Barfield

PM
[A] Ruck @ Barfield Park

5.45 miles in 1:54:00 minutes

[Friday] 06.24.16 Hot Yoga

Hot Yoga @ Golds Gym

[Thursday] 06.23.16 PM Crossfit

PM
[A] Stretch 

[B] Strength/skill work

15 EMOM
Minute 1: 30 second hang hold
Minute 2: 12 hallow rocks
Minute 3: 8 wall slides

[C] 3 RFT

2 Lap run
15 HSPU
12 Lunges
9 KBS (#70)
6 Pull-ups

17:02

[Wednesday] 06.22.16 Lunch Circuit + PM Hot Yoga 26

Lunch
[A] Foam Roller 10 minutes

[B] Circuit
Run 1 min between exercises @ 6.0 mph

Reverse lung with press
Extra wide push-ups
Hello girls
Curtsy lunges
Squat with DB upright row to lateral raise
Plank
Russian twists
Side lunges with knee tuck
Ab tucks
Star jumps
Air squat jumps

Core
1 arm R/1 leg plank L 30 seconds
1 arm L/1 leg plank R 30 seconds
Plank 30 seconds
10 plank to elbow
Crunches 30 seconds
Leg levers 20 seconds

Stretch

PM
[A] Hot Yoga 26 @ Golds Gym South

75 minutes of hot yoga 105 F

[Tuesday] 06.21.16 PM 5 Mile Run

PM
[A] Run 5 miles

49:18

[Monday] 06.20.16 Lunch Circuit + PM 3 Mile Run

Lunch
[A] Run 1 mile

[B] Lunch Circuit
1 minute cardio on treadmill @ 6.0 mph between exercises

1 minute each

Butterfly squats
Bridge hold with chest press (#15)
Bridge hold with chest flys (#15)
Bridge hold with tricep (#15)
Ab  V-ups
Donkey kicks
Reverse lung with press
Plank
Squat with chop
Scissors kicks
Russian twist

PM
[A] Run 3 miles

28:19

[Thursday] 6.9.16 Hot Yoga

PM
[A] Hot Yoga

60 minutes at golds gym

[Wednesday] 06.08.16 Lunch Circuit

Lunch Circuit

[A] Run 1 mile

[B] 1 minute of each exercise and eliminate 1 exercise per round.

Squat hold with lateral raises (#8)
Commando planks
Jumping jacks
Lateral Shuffle on box with a burpee at each end
Bicep curls (#20)
Side plyo jump
Shuttle push-ups

[Monday] 06.06.16 Bowie Park + Cycle

AM
[A] Bowie Park ruck w/ #35

Ramblr App for data

Distance: 4.7 miles
Duration:  1:22: 29
Avg Speed: 3.4 mph

PM
[A] Cycle

45 minute cycle class at Golds Gym in Jackson. Followed by 30 minutes in the sauna

[Sunday] 06.05.16 Barfield Ruck

PM
[A] Ruck 4.5 miles
1:27:00 minutes

[Saturday] 06.04.16 Hot Yoga

AM
[A] Hot Yoga at Golds Gym
60 minutes

[Thursday] 06.02.16 Lunch Zumba + PM Hot Yoga

Lunch
[A] Zumba video @ Ingram
Not coordinated at all. Felt stupid, but broke a sweat. More difficult than I had expected

PM
[A] Hot Yoga @ Golds Gym

[Wednesday] 06.01.16 Lunch Circuit + PM 3 Mile Run

Lunch
[A] Run 1 mile

[B] Lunch Circuit
30 seconds of work with 10 seconds of rest between sets

2 Rounds
Front lateral raises (#25)
Squat with a reach (#10)
Hammer curl (#25)
Sit-ups with press (#25)
Staggering push-up on plates (plyo)
After 1 rounds then 1 minute high knees

2 Rounds
Pinch grip presses (#10)
Hold squat with curl (#25)
Bent over row (#10)
Standing twist (#10)
Reverse fly (#10)
After 1 round then 1 minute of jumping touching opposite toe

1 minute of work for each exercise
Overhead carry (#25)
Side plank with lateral raises R
Plate swing
Side plank with lateral raises L
Flutterkick with presses (#25)

Stretch

PM
[A] Run 3 miles for recovery
28:50