WOD – Declining ladder – if you are unsure of any exercises, do a quick google search before beginning. This is a timed workout

250 Skips – with or without a rope

200 Goblet squats – find something to hold

150 Russian twists

100 Mountain climbers

75 Squat Jacks

50 Push up fly

40 Tricep dips – use a chair – make sure the chair is anchored against a wall

30 Hollow rocks

25 In and outs

20 Floor wipers

15 Frog push ups

10 Burpees

Today’s workout was pretty tough. Felt nauseous afterwards from all the core exercises. Found the start of the workout challenging but once I got going it wasn’t so bad.

Picked 5 body weight workouts; push ups, sit ups, air squats, dips and hollow rocks. All my muscles were very tired by the end of this as I worked a bit of everything.

For my 30 minute cardio session I went for a walk/jog around my neighborhood. Felt pretty good after, was nice to exercise in fresh air.

8 rounds of the following:

Jack Squats

HR push ups

Hollow rocks

Jump lunges

Tricep dips – use a chair (anchor the chair so it can’t slide)

Lateral raises

Feel pretty good after the workout body is getting used to doing it again. Workout was pretty good, only thing I didn’t like is there was a break every 20 seconds.

20 minute AMRAP – draw a card from the deck which represents the number of reps for the exercise. Jokers are worth 15 of your choice of activity.

Diamonds = Burpees

Hearts = Push Ups

Clubs = Sit ups

Spades = Goblet Squats – find something at home to hold

I enjoyed this workout as it kept my heart rate going. Feel tired afterward.

Today’s workout was the chart one. I was able to do it in 30 min, legs are really sore from the wall sits.

Wod – 20 minute AMRAP

25 mountain climbers

20 Air Squats

15 Sit ups

10 Push ups

5 Burpees

First workout in a couple of weeks. Feel good to be back, cardio was a bit off today between exercises. I was able to do 5 rounds in 20min.

Group B – Strength – Wendler program – Bench Press and Squats

WOD – 20 minute AMRAP – 15 Air squats, 15 Push ups , 15 GHD back extensions, 15 jumping Jacks

At the 5, 10 and 15 minute mark stop and complete 45 seconds of plank.

Finisher: 3 x 10 cable cross overs

I did well in the bench press and squats as I am still getting my strength back. The workout was very exhausting and long as I only got half way through it and then went to the finisher. Cable cross went pretty well, arms are tired from it was able to get it all done.

Group B – Wendler program – Push Press and Cleans

WOD – Five Rounds with one minute break between rounds

– 3 minutes AMRAP – 3 Cleans, 6 Push ups, 9 Air Squats

Finisher: 3 x 45 second battle ropes

Was the first day back in the workout room since being sick. I was obviously lacking a little bit of strength, I got the same max from the cleans and push press as I did last week. Found the workout pretty good got it done with some time to spare. The battle ropes were difficult and tiring, arms were a little sore after.

Was not present.