Daily score: 8
Workout:
#3
A. Staggered stance russian KBS; 15 reps x3/side; rest 1 min
With 53#
Done
B1. Single leg hip extensions on GHD; 10 reps x3/side; rest 1 min
Done
B2. Ring push ups; amrap (-1) ub x3; rest 1 min
17,14,12
+
30 min amrap:
90 sec row
10 V-ups
90 sec ski erg
30 arch body rocks
5 rounds plus 90 plus 10
This workout felt great. Love the core work. Love the format. Thanks!
Daily score: 6 (calf started a bit off still)
Workout:
#2
Every 5 min x3 sets:
50 foot sandbag carry
10 sandbag squats
50 foot sandbag carry
100 foot farmers carry
Done
70# sand bag
handles plus 180#
+
Every 5 min x3 sets
16 two arm DB OH walking lunges
12 box jumps 20"
48 single unders
Done
26# kbs
(sub 30 second sprint on ski erg for single unders)
+
Every 3 min x3 sets
1 min max reps burpees
15, 17, 17
First series was awesome. Heavy and challenging but not stressful. I totally tweaked my stressed out calf (from double unders last week) during my first round of box jumps. It's my bad. I should have just done step ups because it still felt off. I was able to carry on with step ups but no way I could jump rope. So did ski sprints instead. Burpees actually went pretty well. Writing this the next day and I don't think I did anything too serious. But it's pretty sore and a little swollen. Will rest it a day or two. Thanks!
Daily score: 8
Workout:
#1
Gymnastic bodies:
- Handstand
1.5,1,1,1,3
+
20 strict press (unbroken, but heavy as you can)
2 min row at moderate pace
x3 rounds
Done with 40# bb, 79 cals total
10:10
+
20 strict banded CTB pull ups (light band as you need to do unbroken
2 min row at moderate pace
x3 rounds
Done with two bands in 8/6/6, 79 cals total
12:22
+
A. Face down loaded shoulder swimmers; accumulate 3 slow controlled
reps in both direction x3; rest as needed
Done
Struggled with handstands but got better as I went. CTB I could not do 20 unbroken, that would be a stupid amount of banding. But doing 8/6/6 seemed tough and efficient. This was a perfect heart rate lifter and challenging but not stressful. Life has been stressful this week and this felt like a good balance. Thanks!
Daily score: 8 (calf a bit off but not an issue for this workout)
Workout:
#6
A. Staggered stance good mornings; 10 reps x3/side; rest 90 sec bw sides
75,75,80
B. Seated DB z press; 10 reps x3; rest 90 sec
Done with 25’s
C. DB bench press; amrap (-1) unbroken x4 @35#/hand; rest 3 min
12,13,13,12
D. Ring rows; 50 reps for time x2; rest 3 min
3:01
3:16
+
Row 25 min easy and continuous with a weighted vest on (if you have no
vest, row without it)
256 cals
Love the challenge for the hips on the staggered GM’s. And the rowing with a vest is way more of a core challenge than one would guess. Thanks!
Daily score: 8
Workout:
#5
Every 5 min x4 sets:
8 sandbag bear hug russian step ups
8 weighted hip extensions on GHD (25#/plate)
8 hang power snatch 55-75#
8 DB power cleans 25#/hand
Done, 65# snatch
+
Every 5 min x4 sets
8 rear foot elevated split squats per side with 2x 20#
16 unloaded hip extensions on GHD
24 double unders
Done
+
Every 5 min x4 sets
10 V-ups
10 tuck ups
10 stradle ups
10 GHD sit ups
Done
Everything went smooth on the first grouping. The second, I tweaked some muscle in my left calf on the first round of double unders. I managed through the next two rounds but used the bike for the last round instead of the double unders. I only did three rounds of the core workout because last week I was ridiculously sore from it and couldn’t imagine doing more. Not nearly as much soreness this week. Thanks!
Daily score: 6 (dragging this morning, low energy)
Workout:
#4
Gymnastic bodies:
- Handstand
1,1,2,1,1
+
3 sets:
12 ring dips
12 strict pull ups
30 sec max effort row
rest 2 min
4:05
3:59
4:09
+
3 sets:
30 sec max effort row
12 push ups
12 ring rows
12 kipping hspu
3:14
3:11
3:07
+
A. Loaded joint rotations with 2.5#; 5 slow controlled reps in both directions
Done
No real reason for feeling so lazy this morning, also super hungry. We have been pretty busy even though it’s been fun stuff. We get a little manic when the weather gets nice. I struggled on the straddle reps in the handstands but I know my right shoulder is a tad irritated after winging the other day. Felt heavy on the pull ups. Some improvement on the kipping hspu’s. I think this workout helped get my energy up. Thanks!
