8-31

FRIDAY

AM) pushups 15

invert chins 5

vup50

x6rounds

backbends 4x1min

pushups leg to elbow 4×12 (5x1min mountain climbers)

bike 30min+30burp+1min mountain climbers+10 pushups

Bike 30min

burpees 100 = 6min 45sec

air squats 100+ 3×10 pushups

3×12 back bend to standing

LATER-

TABATTA BURPEES 10 sets= 100 total 7min

LATER-

Burpees 20

med ball situpsx10

x6rounds=18min

LATER- 10×1 chins/10×12 leg lifts

burpees 10 (30sec) x vups 50 x 4 1/2 rounds

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8-30

THURSDAY-

AM)

pushups x15

invert Body/W chins one leg on wall- x5

vups 50

x 6 rounds

Bike 30min+ 30 burps-2min+1min mountain climbers+10 pushups

swim open water-30min steady-mix stroke

Bike 30min

burpees 30 + 1min mountain climbers

burpee 30 + 1min mountain climbers

LATER-

Burpees 30-1min mountain climbers

burpees 30 – 1min mountain climbers

burpees 30 –

burpees 30

burpees 2×20(1min each)

pushups3x15

LATER- EMOM 12min

100yrd sprints w 50# weight vest-12min 30sec

5×10 vest on situps

5×5 pushups with vest (on knees)

+

5 ROUNDS

Burpees 20

med ball situps 10

8-29

WED- 

am)warm up

burpees 20

situps on dcl bench with weight 15

x3rounds

Strength-

Deadlifts 5 reps w 185      Push-mil press 5 w 75              VBAR pull down 8w100

5 w 185                                       5w 75                             8w 100

5 w  185                                      5w 75                              8w100

5 w 185                                       5w 75                              8w100

8 w 185                                       5w75                               8 w100

bike 15min

WOD1)

burpees 30

invert chins 5

burpees 20

invrt chins 5

burpees 20

invert chins 5

burpees 20

invert chins 5

burpees 20

invert chins 5

burpees 20

pushups 4×15

 LATER

burpees 30

100# heavy bag flipsx1min (20reps)

burpees 20

HVBAG flips 1min

burpees 20

bag flip 1min

burpees 20

bag flips 1min

burpees 20

bagflips 1min

burpees 20

2x1min heavy bag knees

21min total

pushups 4×15

Strength2)

Front squat 1×10 with bar, 7,7 w 80

1×5 w 115       Med ball situp x 10

1×3 w 125                             x10

1×3 w 125                             x10

1×3 w 125                             x10

1×3 w 125                             x10

8-27

 

 

 

MONDAY-

 WOD-

1.Jumprope singles 100,80,60,40,20,10 ( just tried on lower sets to jump real high, not fas,t to simulate doubles)

2.situps 100,80,60,40,20,10

3. pushups 15,15,15,15,15,15(added these)

20min

then later I deciided I needed to redue situps as I think Ab mat were with legs in eagle postion, did reg before

so

jumprope single 100,80,60,40,20,10

then

5×5 unassisted pistol squat-

5×10 slow pushups

 

LATER-

STRENGTH

BB rows

115×6

125×3

125×3

125×3

115×6

My WOD)

burpees 20

invert chins 6-8

BB push-press (65#)x8-10

med ball behind neck situpsx10

x

6rounds= 25min

 

Also just did 100 burpees in about 6min30sec

then another 15 burpees+1min heavy bag+15burpees+ 1min heavy bag+ 25 burpees+ 100 front kicks+25burpees+10pushups

8-26

LAST night-cond

EMOM- 10×100 sprints 3×15 burpees 2x1min heavy bag knees=15-20min

SUNDAY-

Pushups 8×12 knee elbow 4x1min back bridges

bike 30min +30burpees

bike 30min

Strength-

10 sets

Benchx90x3reps

asstd chins 5

burpees 20

legraises/decline situps 10/15

=40min

WOD- 11min

22 (11 each arm) 25#DB hang snatch

22 bench dip/pushups

16 DB SNTCH

16 BD

10 SNTCH

10 BD

x 2 rounds with 22 snathes on last rounds for two sets

home 30 burpees

5×10 65# BB curls

8-25

SATURDAY

last night ( push press- 5×5 w/ 75. 5×3 w/ 80)

Today

AM) pushups 4×15 leg to alternate elbow + 4x1min back bend

BIKE GYM

STRENGTH

Warm up

Squats       ASSTISED  Chins      Burpees      Decline situps

155×5            6                                20                  15

165×4            6                                 20                 15

195×1            6                                 20                 15

175×3            6                                 20                 15

175×3            6                                 20                 15

175×3            6(switch grip)              20                 10 (leg raises) now

165×4            6                                 20                 10

165×4            6                                 20                 10

165×4            6                                 20                 10

155×5            6                                 20                 10

LIFT TIME _about 1hr

WOD

3x tabata rounds

3x 20 on 10 off- air squats

3x 20 on 10 off bastard burpees

total time 12min (30 burpees on end)

10 rounds of

jumprope singles 100

mountain climbers (5sets) 1min then switch med ball twist (1min 5 sets)

pushups off DBs 10

invert rows 10

vups 50

8/23

THURSDAY

 

bike gym-15-20min

Warm up as Rx (10BLG squats, 15 burpees, 15 decline situps, 1min squat hold) x 3 rounds

 Strength

Deadlifts            ( inbetween each set of deads)

3×3 w 210          8×6 asstd chins+ 8×15 decline situps

5×5 w 195

“seems I lost lower back strength -these were MAX efforts

Total time- about 45min

WOD-

4X AMRAP in 4min 1min rest

10 burpees( could not do the 5 burp pullups)

10 30# DBs deadlifts (did a curl of bells up into hammer curl rack position each rep

15 pushups

got 2rounds each 4min, then last was 30burps

9 rounds total

22min total

Bike 30min + 30 burps + 1min mountain climbers +10pushups

ate lunch

Bike home 30min

then

EMOM 10x 100+ yard sprints= 10min+

20 burpees + 1min mountain climbers+ 10 pushups

back bend 1min

20 burpees + 1min mountain climbers+ 10 pushups

then 3×20 burpees 3x1min mountain climbers+3×10 pushups=22min

10 rounds

burpees (20, then last 4 sets 15)

invert row 10

vups 50 (last five with 1min med ball twist at end)

+ 30 burpees at end

total time-45min

back bends 3×12