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  1. #511
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    BigDad79 is offline
    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)
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  2. #512
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    BigDad79 is offline
    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
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  3. #513
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    BigDad79 is offline
    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
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  4. #514
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    BigDad79 is offline
    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)
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  5. #515
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    BigDad79 is offline
    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
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  6. #516
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    BigDad79 is offline
    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
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  7. #517
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    BigDad79 is offline
    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
    Last edited by BigDad79; 12-31-2021 at 07:34 AM.
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  8. #518
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    BigDad79 is offline
    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
    Last edited by BigDad79; 12-31-2021 at 07:34 AM.
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  9. #519
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    BigDad79 is offline
    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
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  10. #520
    Registered User BigDad79's Avatar
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    BigDad79 is offline
    01-Jan-2022

    Workout 1: 45 min Yoga Flow with Denis Morton

    Workout 2: 45min Walk
    Last edited by BigDad79; 01-04-2022 at 05:21 AM.
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  11. #521
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    BigDad79 is offline
    02-Jan-2022

    Workout 1: 47min Ruck

    Workout 2: 2.5hr Deer Hunting/Hiking
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  12. #522
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    BigDad79 is offline
    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
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  13. #523
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    BigDad79 is offline
    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
    Last edited by BigDad79; 01-05-2022 at 12:17 PM.
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  14. #524
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    BigDad79 is offline
    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
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  15. #525
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    BigDad79 is offline
    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
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  16. #526
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    BigDad79 is offline
    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
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  17. #527
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    BigDad79 is offline
    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
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  18. #528
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    BigDad79 is offline
    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
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  19. #529
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    BigDad79 is offline
    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
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  20. #530
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    BigDad79 is offline
    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
    Reply With Quote

  21. #531
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    BigDad79 is offline
    12-Jan-2022

    Workout 1: 45min Ruck

    Workout 2:
    • 5min Warm-Up Ride
    • 30min Low Impact Ride
    • 10min Cool Down Ride
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  22. #532
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    13-Jan-2022

    Workout 1: 45min Ruck

    Workout 2: 45min Ruck
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  23. #533
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    BigDad79 is offline
    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
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  24. #534
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    BigDad79 is offline
    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
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  25. #535
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    16-Jan-2022

    Workout 1: 3+hr Hike/Hunt

    Workout 2: 45min Yoga Flow
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  26. #536
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    Age: 43
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    BigDad79 is offline
    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
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  27. #537
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    BigDad79 is offline
    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
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  28. #538
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    BigDad79 is offline
    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
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  29. #539
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    BigDad79 is offline
    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
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  30. #540
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    Age: 43
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    BigDad79 is offline
    23-Jan-2022

    Workout 1: 45min Ruck

    Workout 2: 45min Stretching
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