1/30/18

Active joint prep

Warm-up workout:
2 rounds of 30 seconds each of the following exercises (warm-up pace):
pull-ups, dead hang
goblet squats
ab rollers
slam balls
HS pushups / hold
toes-to-bar

WOD:
20 mins AMRAP of:
10 x burpees
5 x Hulks, DB (focus on strength)

Cool-down:
1 min plank holds x 2

1/23/18

The Warm-up routine

Warm-up:
3 rounds of:
2 x HS push-ups
4 x burpees

WOD:
For time: Pyramid format with V-ups sandwich
1st round: 1 pull-up, 2 push-ups, and then 3 air squats.
2nd round: 2 pull-ups, 4 push-ups, and 6 air squats.
3rd round: 3 pull-ups, 6 push-ups, and 9 air squats...
10th round: 10 pull-ups, 20 push-ups, and 30 air squats.
then come back down, so
11th round: 9 pull-ups, 18 push-ups, and 27 air squats
19th round: 1 pull-up, 2 push-ups, and 3 air squats.

Before 1st round, between each round, and after last round, complete 5 x V-ups

In total:
100 pull-ups
200 push-ups
300 air squats
100 V-ups

*If you come to complete failure in any round before 10th round, no worries.  Just count that as the top of your pyramid and then work your way down after completing that round.

1/19/18

Chronic Fitness Warm-up

Warm-up WOD:  2 rounds of:
2 x HS pushups (or 10 sec hold)
4 x dead hang pull-ups
6 x pushups plus
8 x toes to bar (alt: knees-to-elbows, hanging)
10 x air squats

WOD:
8 mins rower for max meters with EMOM* 5 x diamond push-ups**
REST 5 mins
8 mins man-makers, DB for max reps with EMOM 3 x L-pull-ups
*every minute on the minute

**If 5-6 people, alternate for row combo is:
With 8 minute timer, Two people row for 150 m, while others do 5 x diamond pushups and max reps box jumps before others are done with 150 m row, then switch

1/16/18

Warm-up routine

Warm-up workout:
Death by... pull-ups

WOD:
Tabata* of the following exercises:
scissor jumps
slam balls
ab rollers
rower

*8 rounds of 20s max effort, then 10s complete rest.  One minute rest between exercises

1/12/18

Arrive at 5:15 and complete warm-up  (posted on left banner of blog)

Warm-up workout:
complete 20 reps of Curtis Ps*

*holding DBs in hands in front squat position, lunge forward with one leg then back up to standing, complete a shoulder press with both arms straight up and then back to front squat position, perform lunge forward with other leg and then back standing and complete another shoulder press = one rep

Workout of the day (WOD):
In fight-gone-bad format**, complete the following five exercises (17 mins):
Push-ups
Thrusters
Ab plank hold
Pull-ups
Burpees, over the line (do burpee, jump forward over line placed on ground, turn to face line, do another burpee jumping over the line back to where you came from, repeating)

**perform each exercise for one minute, then move to the next exercise without rest.  After completing the fifth exercise, burpees, rest for one minute before starting again.  Complete 3 rounds

Cool-down/practice:
choice. work on weaknesses.  Possibilities include HS push-ups, L-sits

Add your comments to the comments section for feedback, for later recall of your progress, humor, etc.

1/9/18

Arrive at 5:15 am and complete the ~2 min circulatory starter and active joint prep (see prior post)

Warm-up:
30 sec each of:
Push-up
Pull-up
Squat jumpers
Knees-to-elbows, hanging position

Workout of the Day (WOD):
Two groups of two people:

Group 1:  will do 3 rounds of the following (~15 mins)
One person performs 4 x DB Man-Makers*
The other person will row 300 m and then do Ab-rollers, each rep performed before other person can complete the man-makers is worth 1 point
-compete to see who can get most points

Group 2: Both individuals will do the following for 5 rounds but at a staggered start (~15 mins)
20 x goblet squats
8 x Hulks**
1 min bridges

After 15 mins, group will switch and do the other station

* essentially a burpee, three push-ups, two-rows, and a clean and jerk, all in one with dumbbells
** a standing DB bicep curl that goes straight into a shoulder press

Timed Trio 1/5/18

Circulation starter: 

row, run or cycle for 2 mins as you get in gym

Then, do active joint prep:

walk on toes with neck/shoulder ROM

walk on heels with elbow/wrist/finger ROM

butt kickers

high knees

quad stretch

high kicks / hip range

Samson hold 15 s both sides

caterpillars

J bends

Then, Warm-up workout:

Burpees, 3 rounds of: max reps 30 s, rest 30 s

Then, Workout of the Day, aka WOD:

Do each station as a 3 minute AMRAP (as many rounds as possible), then switch to another station

Do 2 Rounds (do each station twice)

Rest 60 s between rotating stations

Station 1: 200 m Row and 10 x diamond pushups (any form of pushup will work after failure)

Station 2: 10 x pull-ups and 20 x knees-to-elbows (pushup position)

Station 3: 10 x DB thrusters and 10 x ab rollers

Exercise practice

HS pushup

L-sit or L-pullup

choice