20 minutes Airdyne...

5 minute warm up

10 minutes of:

10 seconds fast/20 seconds slow

5 minute cool down

4.85 miles 

151 calories

Cash Out: 100 GHD Sit Ups 

"Slingblade"...

5 rounds for time:
20 Calories on Airdyne (one-armed)
400m Run (sling)
26:07

"Red-Eye"

800m row (one-handed)
50 GHD Sit Ups (parallel)
800m Row (one-handed)
13:09

SO tempted to use the left arm!

"Climb The Ladder"...

Warm-up 5 minutes at 5-6 intensity
Then: Pyramid Intervals
Alternate sprints of 8-10 intensity with rest periods of 4 intensity

10 sec sprint, 50 sec rest 
20 sec sprint, 40 sec rest 
30 sec sprint, 30 sec rest 
40 sec sprint, 20 sec rest 
50 sec sprint, 10 sec rest
40 sec sprint, 20 sec rest
30 sec sprint, 30 sec rest
20 sec sprint, 40 sec rest
10 sec sprint, 50 sec rest

Then: Cool-down 5 minutes at 5 intensity

4.46 miles
130 calories

Brutal.

Similar to the HIIT of the beginner's program, ladder interval workouts alternate periods of intensity with easy peddling. The difference is that each interval is a different length. The hard intervals gradually increase, while the easy-effort intervals decrease. 

Airdyne Reverse Tabata...

As Many Calories As Possible in ten minutes of:

10 seconds fast 

20 seconds slow on Airdyne

2.51 Miles 

89 calories

The fan bike is an excellent option for high-intensity interval training (HIIT) workouts. The seamless transition between hard and easy efforts allows you to focus the hard work you're supposed to do, rather than scrambling for buttons to change the resistance.

The only thing you'll be looking for are your lungs! Plus, cranking the upper and lower body simultaneously will burn more calories than you can on a standard spin bike, making Satan's tricycle your go-to machine for serious conditioning work.

"One-Armed Randy"...

"Randy"
75 Power Snatches for time. 
(35# with right hand) - 17:57

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children

"Airdyne Triathlon"...

2K Row - 11:57 (One-handed)
300 Cal Airdyne - 45:34 (One-Handed)
1 Mile Run - 9:30 (Sling)
1:07:01 

* Note to self: rowing a one-handed 2K sucks. 

It would have gone better if I didn't row 1800M with the damper on 8. Never even looked at it. Also, pretty happy with my 9:30 mile at the end in the sling considering what I did beforehand.

Recovery...

5 Mile Airdyne (SLOW)
Mobility 

"The Lunge Mile"...

1Mile Walking Lunge - 1:48:00.

"If it's both terrifying and amazing then you should definitely pursue it". - Erada

"Just Move"...

Buy In: 2 Mile Airdyne 
100 Step Ups - 20 inch (20# vest) 
100 Pole Squats (20# vest)
Cash Out: 10 Dragon Flags

400M Walking Lunge...

400M walking lunge (20# vest). 

I have a feeling this one is going to leave a mark! It took me 41:49 but I wasn't really going for speed. I warmed up on the Airdyne for two miles before.

"Looked Easier on Paper"...

"Looked Easier on Paper"
2 Mile Airdyne
500 Pole Squats
2 Mile Airdyne
53:40

Cash Out:
50 Hip Extensions
50 GHD Sit Ups

"Back in the Saddle"...

5 rounds of:
1 Mile Airdyne
15 GHD Sit Ups (parallel)
32:24

"The best things in life make you sweaty". - Edgar Allan Poe 

"One-arm Isabel"...

30 Barbell Snatches (65)
NOT for time. For fun. 

2 Miles Airdyne & 75 GHD Sit Ups...

2 Mile Airdyne & 75 GHD Sit Ups

NOT for time. Just got blood flowing. 

Finished with some 36KG Kettlebell Snatches

One-arm Kettlebell OHS...

3x35#

3x53#

3x53#

3x53#

3x70#

3x70#

3x70#

100 One-Arm Kettlebell Deadlifts...

First workout in 11 days. 
10x10 One-Arm KB Deadlifts (106)
NOT for time. 

10,600lbs. Felt awesome!