STRIKE, BEND, LIFT, & FLY

​2/28/2021

• PT exercises (30 mins.)

• Training Club-style workout (45 mins.)

warm-up​

Death by Single-Unders - 147 in final round​

Alternating EMOM 8:00

10 sandbag sumo DL/10 DB rows @ 30 lbs.

10 sandbag rows/10 DB floor press @ 20 lbs.

10:00 AMRAP - 4 rounds +2 completed

20 lunges

20 DB thrusters @ 20 lbs.

20 sit-ups

cool-down

 

2/27/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-ups, worked on February challenge, cool-down (1.5 hrs.)

• Aerials at Joe's - as much talking as practice, began figuring out March challenge, reviewed some familiar sequences/moves (2 hrs.)

​

2/26/2021

• Aerial silks practice - warm-up, worked on February challenge, cool-down (1.5 hrs.)

​

2/25/2021

• PT exercises (25 mins.)

• Yogalates (90 mins.)

 

2/24/2021

• Kung Fu practice - warm-ups, Chen Yi Lu (1 hr.)

• Training Club (1 hr.)

25:00 Alternating EMOM AMRAP - completed 1,026 reps​

push-ups maintaining plank

single unders

lateral lunges

DB snatch @ 20 lbs.

rest

mobility work

• PT exercises (25 mins.)

 

2/23/2021

• Kung Fu practice - warm-ups, Liu He Ba Fa, Chen Tai Chi (1 hr.)

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, angel roll-ups, Magician slack drop, shoulder brace split, explored back balance (1.5 hrs.)

 

2/22/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, shoulder brace split, break-beat into j-roll, February challenge sequence (was so hoping to get good video and be done, but not quite), cool-down (2 hrs.)

​

2/21/2021

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Liu He Ba Fa (45 mins.)

​

2/20/2021

• Aerials at Joe's - warm-up, arm-wrap split, shoulder brace split, February challenge sequence (2.25 hrs.)

 

2/19/2021

• PT exercises (30 mins.)

• Aerial silks practice - warm-up, single-grip back-sling move, February challenge, cool-down (1.75 hrs.)

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2/18/2021

• PT exercises (20 mins.)

• Yogalates (90 mins.)

 

2/17/2021

• Training Club (1 hrs.)

E2MOM​

10 DB thrusters @ 30 lbs.

jumping lunges until :50

AMRAP 10:00 (at easy pace) - completed 4 rounds

8/8 DB renegade rows @ 30 lbs.

10/10 DB press/push-press @ 20 lbs.

10 dead bugs

2 rounds

90 sec. plank hold w/ 1 burpee sprawl every :10

rest 1:00

• PT exercises (25 mins.)

​

2/16/2021

• PT exercises (30 mins)

• Aerial silks practice - warm-up, learn shoulder brace split, break-beat to j-roll, arm-wrap split (1.5 hrs.)

 

2/15/2021

• PT exercises (25 mins.)

• Aerial silks practice - warm-up, reviewed some of R. Leach rope skills, learned arm-wrap split move (which has lovely potential) (1.5 hrs.)

​

2/14/2021 - rest day

​

2/13/2021

• Aerials at Joe's - warm-up, break-beat into j-roll, tried out various stuff from R. Leach rope library, cool-down (2.5 hrs.)

 

2/12/2021

• Aerial silks practice - warm-up, break-beat into j-roll, shoulder stand split, croc, February challenge sequence (1.75 hrs.)

• PT exercises (25 mins.)

​

2/11/2021

• PT exercises (30 mins.)

• Yogalates (90 mins.)

 

2/10/2021

• Training Club - more work with 30 lb. DB than I have done in ages (1 hr.)

Alternating EMOM 16:00​ - completed 149 weighted reps

50  single unders

max DB clean and push-press @ 30 lbs.

10 burpees

max DB reverse lunges @ 30 lbs.

Tabata

hollow hold

superman hold

DB long lunge tempo rows 3 x 8/8 @ 30 lbs.

​

2/9/2021

• PT session (1 hr.)

• Aerial silks practice - warm-up, worked on R. Leach j-rill over break beat, refinements on February sequence (1.5 hrs.)

 

2/8/2021

• Aerial silks practice - warm-up, angel roll-up, same-side stand-out, shoulder-stand split, belay sequence, February challenge sequence (2 hrs.)

• PT exercises (30 mins.)

 

2/7/2021

• PT exercises (30 mins.)

• Training Club-style workout (1 hr.)

warm-up​

Death By Single Unders - round of 120

EMOM 8:00

10 sandbag rows

2 half get-ups @ 30 lbs./5 DB floor press @ 20 R/L

5 rounds - 10:23 completed

5 chin-ups

10 push-ups

5 knees-to-elbows

1 lap sandbag shoulder carry

• Kung Fu practice - Tai Chi 24, Wu Tai Chi (1 hr.)

 

2/6/2021

• PT exercises (30 mins.)

• Kung Fu practice - warm-ups, Tai Chi 24, Wu Tai Chi (all very light, even by tai chi standards) (45 mins.)

• Aerial's at Joe's - warm-up A, tried to figure out entry to secretary from front balance, shoulder-stand split, February challenge sequence (pretty rotten practice due to fatigue, but I had fun chatting with Abby which is really more important in the grand scheme) (2 hrs.)

 

2/5/2021

• PT exercises (25 mins.)

• Aerial silks practice - old warm-up A, shoulder-stand split, February challenge sequence (1.5 hrs.)

 

2/4/2021

• MASSAGE! (2 hrs.)

• Yogalates (90 mins.)

 

2/3/2021

• Kung Fu practice - warm-ups, Tai Chi 24, Wu Tai Chi (45 mins.)

• PT exercises (25 mins.)

• Training Club (1 hr.)

warm-up​

WOD - 7-8 mins. (timer malfunctioning so don't know exactly)​

100 push-ups

EMOM 5/5 reverse lunges with DB @ 20 lbs.

4 rounds:

2/2/2 pull-ups

20 dead bugs

15 Y lifts/ 15 T lifts

 

2/2/2021

• Aerial silks practice - old warm-up A, work on croc and trying (unsuccessfully to add on), February challenge sequence (1.5 hrs.)

• PT exercises (30 mins.)

 

2/1/2021​

• Kung Fu practice - warm-ups, Tai Chi 24, Wu Tai Chi (1 hr.)

• PT exercises (25 mins.)

• Training Club style workout  (45 mins.)

Death by Single Unders - made it through round of 120​

EMOM 8:00

5 DB rows R/L @ 30 lbs.

1 lap sandbag shoulder (alternating R/L)

5 rounds - completed in 11:56

3 strict pull-ups

6 push-ups

12 DB muscle clean and strict press @ 20 lbs.

24 sit-ups

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