Without further adieu, my workout log so far:
Wednesday 07/24 –
Core
Warm-up – 6--12--20
- star jump
- plank toe touch (total)
- Superman
+ 50m run each round
#1 – CGains 10min AMRAP, alternating each exercise with
partner
4 reps of each
exercise:
- barbell roll-out -
high-pull - rack lunge (total)
(Goal: 13 rounds/156
reps per pair)
*** A does 4 roll-outs, B does 4 roll-outs; A does 4 high
pulls, B does 4 high
pulls; A does 4 rack lunges, B does 4 rack lunges; this is
ONE ROUND ***
#2 – 3 rounds Hub-&-spoke
- 400m / 200m / 100m before each round
- Hub: SUT x 4
- Spokes x 4 each: V-up to throw; squat chest pass; triple
Russian
Fusion – 2 rounds
4+4 TGU
- 8+8 side plank knee tuck
Thursday 7/25 – Beach
Bod Pump
6RNDS – 15 On / 30 Off
Double Unders
SealFIT Man-Makers
Pistols
Inverted Rows
5RNDS
21’s Barbell Curls
20x Dips
10x Hip Band Rotations (rot)
Friday 7/26/13 – Back
Squats and Low Rows
Saturday 7/27/13 –
Rest
Sunday 7/28/13 –
Crossfit Games 2 min WOD of
2min AMRAP
5x 95# Front Squats
10x Sandbag Slams
-
4RNDS + 5reps
Monday 7/29/13
10RNDS
15x Push Ups
Hill Sprint
Tuesday 7/30/13
Fusion N Go
Wednesday 7/31/13 –
Core Fusion
WU -
3rds
10x
Under chin pressup PVC Front Squats
8x Hang
Hold to Jump Pull
6x Leg
Shaves to Pockets
4x
Cleans with PVC
2x Slow
Dislocates
50m Jog
S)
Cleans
10min
Warm up reps
10x @
Bar only
8x @
Very Light - 60%
5x @
Moderate - 75%
3x @
Heavy - 85%
- Foam
roll BTW Rds -
7-8min
1RM Attempts
1 / 1 /
1 Attempts at one rep max.
Rest
fully BTW Rds
1) 2rds
40x Med
Ball Russian Twist
10m
HEAVY! Farmer Carry
30x
Supermans
10m
HEAVY! Farmer Carry
20x WTD
Alt Toe Touch
10m
HEAVY! Farmer Carry
10x
Burpees
10m
HEAVY! Farmer Carry
F) 2rds
10x PVC
Goodmornings
3x
Vinyasa
Chest
opener R/L
Childs
Pose 30sec
Thursday 8/31/13 – Two-a-day
#1
WU Run
with Dug
5RND
Intervals of:
Even
Minute – Singles
Odd
Minute – 20x Double Unders w/ Orange OFW Rope
COMPLETED – Next Time: 20x Double Unders w/ Black Beast Rope
#2
Klokov
Press
10x Bar
10x Bar
5x 45#
5x 55#
3x 60#
3x 70#
1x 85#
1x 95#
1x 105#
1x 115#
Reps @
125# = 4 reps
Wtd
Pull Ups
5/3/Reps
@ 50#/60#/70# = 6 reps
5RNDS
5x
Klokov Press @ 95#
10x
Lunges
20x
Calf Raises (First 2 RNDS Wtd)
4x5 –
5sec Hold – Banded Bat Wings
