row 1000
50 ring push up
run 2mi
50 ring dip
row 1000
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Monthly Archives: February 2018
Feb 27 Say core one more time -Core
3 sets of
10 weighted GHD +10 unweighted GHD
then
50 waiter’s lunges (25 per arm)
50 captain chair leg raises
pot luck if you have the “guts” – see what I did there?
Feb 26 Double date Jacky
So Jackie’s drag impersonator – Jacky shows up at your place with a mystery friend.
for time:
row 1000
50 thrusters #95
30 pullups
row 1000
50 box jumps
30 body rows
Feb 23 recovery run
Recovery run and back work
Feb 22 Stay in it for 3 min
Back squat
Amrap 3min at 65%max
rest till it is your turn
Amrap 3min at 55%
rest
Amrap 3min at 45%
Compare April 13, 2017
Feb 21 Chesty pyramids
bench press: 9,7,5,3,1,3,5,7,9 (descending – ascending pyramid) 90sec rest
This means 3 max to a bench and know your numbers.
core: you can do this before or after depending on bench availability
50 GHD
50 floorwipers
50 hollow rock
3 sets Max parallette push up
compare Aug 15, 2017
Feb 20 Run Medley
At soccer field
run 800
25 burpees
run 1600
100 yd bear crawl
run 1600
40 jumping air squat
run 800
Compare Sept 19, 20 2017
Feb 15 This is not the greatest workout in the world…
Feb 14 Open gym
Feb 13 push and pull
10 rounds of
10 dips
10 pullups
Feb 12 Deadlift to the max
From 1 yr ago for comparison
row warmup
Deadlift 8,5,5,3,3,1,1
Feb 8 5 mile frenzy
Use any means or combo to get 6 mile total
example:
2x
run mile
row mile
elliptical mile
or
run 6 miles
Feb 7 chest
bench 5×5, 3×3
chest flys on machine
then
start at 20, down by 2 per round of:
v-up
russian twist (L+R=1)
heel touch (L+R=1)
updog – downdog
flutter kick (3x L+R=1)
Feb 6 It’s a Trap!
10 sets of
10 hang power clean + 5 shoulder press + shrug farmer carry
core cool down
Feb 5 Squat bunny
Inspired from Randy
20 min AMRAP
10 BW back squat
10 burpees
Feb 1 Let Crip touch it
Let Crip program and you better be ready!
1000m row
50 DL
800m run
50 body row
1000m row
50 hang power cleans
800m run
