BigDad79's Return To Power

**BigDad79** · 12-29-2021, 08:56 AM

19-Dec-2021

1st Phorm WOD

3 RFT (10:43) - 40lbs KB
- 8 KB Halos (each side)
- 10 KB Squats
- 8 KB Shoulder Presses (each side)
- 15 KB Swings
- 8 KB Rows (each side)
- 6 KB Reverse Lunges (each side)

**BigDad79** · 12-29-2021, 10:51 AM

20-Dec-2021

1st Phorm WOD

4 Rounds For Time (15:43)
- 30 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
- 20 Lunges (total)
- 12 Burpees

Rest - 3min

3 Rounds For Time (6:09)
- 20 Glute Bridges
- 15 Bench Dips
- 15 Plank Shoulder Taps

**BigDad79** · 12-29-2021, 10:59 AM

21-Dec-2021

1st Phorm WOD

30min AMRAP - 9 Rounds
- 50 Cossack Lunges
- 40 Bulgarian Split Squats
- 30 High Knees
- 20 Mountain Climbers (total)
- 10 Leg Lifts

**BigDad79** · 12-29-2021, 11:07 AM

22-Dec-2021

1st Phorm WOD

30min AMRAP (4.3 Rnds)
- 30 Russian Twists
- 30 Donkey Kicks (total)
- 1min Plank
- 30 Curtsy Side Squats (total)
- 30 Bicycle Crunches (total)

**BigDad79** · 12-29-2021, 11:15 AM

24-Dec-2021

1st Phorm WOD

10min AMRAP (3.1 Rnds)
- 10 Burpees
- 15 Reverse Sit-Ups
- 15 Front Plank Side-to-Side
- 10 Push-Ups

Rest - 3min

10min AMRAP (2.1 Rnds)
- 15 Inch Worms
- 30s Wall Sit
- 20 Bench Dips
- 20 Air Squats

**BigDad79** · 12-29-2021, 11:28 AM

27-Dec-2021

1st Phorm WOD

8min AMRAP (7Rnds)
- 10 Push-Ups
- 20 Sit-Ups

No Rest

8min AMRAP (7Rnds)
- 10 Air Squats
- 20 Alternating Leg Raises

No Rest

4 Rounds For Time (7:26)
- 10 20lbs DB Front Raises
- 10 20lbs DB Hammer Raises
- 10 20lbs DB Shoulder Presses

**BigDad79** · 12-30-2021, 12:40 PM

29-Dec-2021

Warm-Up
Peloton Bike
- 5min
- 1.64mi

1st Phorm WOD
18min EMOM (3 Rnds)
- Min 1 - Burpees
- Min 2 - V-Ups
- Min 3 - Jumping Squats
- Min 4 - Hand-Release Push-Ups
- Min 5 - Front Plank Oblique Side-To-Side Taps
- Min 6 - Rest

Rest - 2min

12min EMOM (4 Rnds)
3min/Rnd; Rest w/any Extra Time
- Ride 3/8mi
- 45s Plank
- 45s Russian Twists

Cool Down
Peloton Bike
- 5min
- 1.27mi

**BigDad79** · 12-31-2021, 07:26 AM

30-Dec-2021

Warm-Up
Peloton Bike
- 5min
- 1.62mi

Peloton Boxing
- 5min Warm-Up with Kendall Toole
- 30min Shadowboxing with Selena Samuela

Cool Down
-5min Full Body Stretch

**BigDad79** · 12-31-2021, 07:32 AM

31-Dec-2021

Warm-Up
Peloton Bike
- 5min
- 1.49mi

1st Phorm WOD
Part 1 (5 Rnds)
- 5 Reverse Sit-Ups
- 10 Push-Ups
- 15 Air Squats

Part 2 (1 Rnd)
- 3/4mi Bike Ride (Peloton)
- 20 Burpees

Part 3 (5 Rnds)
- 5 Reverse Sit-Ups
- 10 Push-Ups
- 15 Air Squats

Part 4 (1 Rnd)
- 3/4mi Bike Ride (Peloton)
- 20 Burpees

Cool Down
Peloton Bike
- 5min
- 1.24mi

**BigDad79** · 01-01-2022, 12:52 PM

01-Jan-2022

Workout 1: 45 min Yoga Flow with Denis Morton

Workout 2: 45min Walk

**BigDad79** · 01-04-2022, 05:22 AM

02-Jan-2022

Workout 1: 47min Ruck

Workout 2: 2.5hr Deer Hunting/Hiking

**BigDad79** · 01-04-2022, 05:26 AM

03-Jan-2022

Workout 1: 46min Ruck

Workout 2: 1st Phorm WOD (5min Peloton Warm-Up / Cool Down on either side)
Step-Ups SS Hip Thrusts
BW - 4x20 SS BW - 4x20

Sumo Squats SS Donkey Kicks
BW - 4x20 SS BW - 4x20 (10 per side)

Front Lunges SS Romanian KB Deadlifts
BW - 4x20 (10 per side) SS 40lbs - 4x20

Feet Elevated Glute Bridge SS Lying Leg Abductors (w/band)
BW - 4x20 SS Green Band - 4x20

**BigDad79** · 01-05-2022, 12:12 PM

04-Jan-2022

Workout 1: 47min Ruck

Workout 2:

5min Peloton Warm-Up
1st Phorm WOD - 20 EMOM
1. 4 Burpees
2. 6 Air Squats
3. 8 Sit-Ups
15min Peloton HIIT Session
5min Peloton Cool Down

**BigDad79** · 01-07-2022, 01:21 PM

05-Jan-2022

Workout 1: 45min Ruck

Workout 2:

5min Peloton Warm-Up
1st Phorm WOD - 3 Rounds
- 20 Plank-Ups
- 15 Alternating Leg V-Ups
- 10 Burpees
- 10 Air Squats
- 40 Bicycle Crunches
- 15 Lying Leg Raise w/Pulse
- 20 Jump Squats
- 20 Reverse Sit-Ups
15min Peloton HIIT Session
5min Peloton Cool Down

**BigDad79** · 01-07-2022, 01:29 PM

06-Jan-2022

Workout 1: 45min Ruck

Workout 2:

5min Peloton Warm-Up
1st Phorm WOD - 50-40-30-20-10
- Hand-Release Push-Ups
- Sit-Ups
- Step-Ups
15min Peloton Climb Session
5min Peloton Cool Down

**BigDad79** · 01-25-2022, 06:19 AM

07-Jan-2022

Workout 1: 45min Ruck (in snow)

Workout 2:

5min Peloton Warm-Up Ride
1st Phorm WOD
- Section 1
  - 10 Burpees
- Section 2
  - 10 Burpees
  - 20 Cossack Lunges
- Section 3
  - 10 Burpees
  - 20 Cossack Lunges
  - 40 Sit-Ups
- Section 4
  - 10 Burpees
  - 20 Cossack Lunges
  - 40 Sit-Ups
  - 60s Plank
- Section 5
  - 10 Burpees
  - 20 Cossack Lunges
  - 40 Sit-Ups
  - 60s Plank
  - 80 Russian Twists
20min Low Impact Peloton Ride
5min Peloton Cool Down Ride

**BigDad79** · 01-25-2022, 06:34 AM

08-Jan-2022

Workout 1: 45min Ruck (in snow)

Workout 2:

5min Peloton Warm-Up Ride
1st Phorm WOD (7 Rounds)
- 15s plank + 10 plank ups
- 15s bottom squat hold + 10 lunges
- 15s hollow hold + 30 mountain climbers
- 12 burpees
- 1min rest
5min Peloton Cool Down Ride

**BigDad79** · 01-25-2022, 06:35 AM

09-Jan-2022

Workout 1: 45min Ruck (in snow)

Workout 2:

20 min Restorative with Denis Morton
15 min Restorative with Denis Morton
10 min Restorative with Denis Morton

**BigDad79** · 01-25-2022, 06:43 AM

10-Jan-2022

Workout 1: 45min Ruck (in snow)

Workout 2:

5min Warm-Up Ride
1st Phorm WOD
- 20 Sit Ups
- 20 Reverse Sit Ups
- 3/4mi Ride
- 40 Sit Ups
- 40 Jump Squats
- 1.5mi Ride
- 60 Sit Ups
- 60 Mountain Climbers
- 3mi Ride
10min Ride Climb
5min Cool Down Ride

**BigDad79** · 01-25-2022, 06:56 AM

11-Jan-2022

Workout 1: 45min Ruck

Workout 2:

5min Warm-Up Ride
1st Phorm WOD - 2 Rounds for Time
- 50 Air Squat
- 50 20lbs DB Row
- 50 In-and-Outs
- 50 Glute Bridges
- 50 Push-Ups
- 50 Bench Dips
10min Ride Climb
5min Cool Down Ride

**BigDad79** · 01-25-2022, 07:03 AM

12-Jan-2022

Workout 1: 45min Ruck

Workout 2:

5min Warm-Up Ride
30min Low Impact Ride
10min Cool Down Ride

**BigDad79** · 01-25-2022, 07:07 AM

13-Jan-2022

Workout 1: 45min Ruck

Workout 2: 45min Ruck

**BigDad79** · 01-25-2022, 07:11 AM

14-Jan-2022

Workout 1: 45min Ruck

Workout 2:

HLE Warm-Up
1st Phorm WOD
Part 1 - 20min AMRAP
- 3/4mi Ride
- 20lbs DB Rows
- 10 Push Ups
- 15 Air Squats
Part 2 - For Time
- 3mi Ride
- 5min Rest
- 60 Jumping Jacks
- 50 Jump Squats
- 40 Sit Ups
- 30 Bench Dips
- 20 Push Ups
- 10 Burpees
- 5min Rest
- 3mi Ride
5min Cool Down Ride

**BigDad79** · 01-25-2022, 07:22 AM

15-Jan-2022

Workout 1:
HLE Warm-Up

1st Phorm WOD

Part 1
-Section 1
--10 Burpees
-Section 2
--10 Burpees
--20 Cossack Lunges
-Section 3
--10 Burpees
--20 Cossack Lunges
--40 Sit-Ups
-Section 4
--10 Burpees
--20 Cossack Lunges
--40 Sit-Ups
--60s Plank
-Section 5
--10 Burpees
--20 Cossack Lunges
--40 Sit-Ups
--60s Plank
--80 Russian Twists

Part 2
- 7 Rounds
-- 10 Air Squats
-- 7 Burpees
- 3min Rest
- 4 Rounds (15s rest between movements)
-- 30s Plank
-- 30s Russian Twists
-- 30s Alternating Leg Raises
-- 30s Heel Slides

Workout 2: 45min Ruck

**BigDad79** · 01-25-2022, 07:25 AM

16-Jan-2022

Workout 1: 3+hr Hike/Hunt

Workout 2: 45min Yoga Flow

**BigDad79** · 01-25-2022, 07:31 AM

18-Jan-2022

Workout 1: 45min Ruck

Workout 2:

HLE Warm-Up
1st Phorm WOD - Chipper For Time
- 20 Sit Ups
- 20 Reverse Sit Ups
- 3/4mi Ride
- 40 Sit Ups
- 40 Jump Squats
- 1.5mi Ride
- 60 Sit Ups
- 60 Mountain Climbers
- 3mi Ride
20 Push Up / 20 Air Squat EMOM for balance of time

**BigDad79** · 01-25-2022, 07:40 AM

20-Jan-2022

Workout 1: 45min Ruck

Workout 2:

HLE Warm-Up
1st Phorm WOD - 2 Rounds For Time
- 50 Air Squat
- 50 20lbs DB Row
- 50 In-and-Outs
- 50 Glute Bridges
- 50 Push-Ups
- 50 Bench Dips

**BigDad79** · 01-25-2022, 07:44 AM

21-Jan-2022

Workout 1: 45min Ruck

Workout 2:

HLE Warm-Up
1st Phorm WOD - 20min EMOM
- 4 Burpees
- 8 Cossack Lunges
- 10 Sit Ups
20min 90's Rock Ride
15min HIIT Ride
5min Cool Down Ride

**BigDad79** · 01-25-2022, 07:58 AM

22-Jan-2022

Workout 1: 45min Ruck

Workout 2:

HLE Warm-Up
1st Phorm WOD - 20min AMRAP
- 3/4mi Run
- 5 20lbs DB Rows
- 10 Push Ups
- 15 Air Squats
15min HIIT Ride
5min Cool Down Ride

**BigDad79** · 01-25-2022, 08:02 AM

23-Jan-2022

Workout 1: 45min Ruck

Workout 2: 45min Stretching

Thread: BigDad79's Return To Power

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