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WMG – Filthier Fifty
8:30 AM Workout Filthier Fifty (an adaptation of the CF Filthy Fifty for the upstairs work gym) 50 Box jump, 20 inch bench 50 Sumo Deadlift Highpull @ 20kg 50 Kettlebell swings @ 28kg 50 Walking Lunge...
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WMG: Chipper
Workout Run 300m 20 Swings @ 24 kg Run 300m 20 Push-press @ 30 kg Run 300m 20 SDHP @ 30 kg Run 300m 20 Burpees = 13:21 Notes Woke up feeling 100% and decided immediately that it was time to do the...
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Strength week 5: Press (Dynamic)
Upper body, dynamic: Press Workout 8 x 3 Push-press @ 35 kg (45-50% 1RM) 2 min rest between sets 5 Diamond push-ups 5 DB Snatches e.s. @ 20 kg 5 SDHP @ 30 kg 20 Double-unders AMRAP in 15 min = 4 1/2...
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Fight Gone Rad (with Sam and Pete)
Warmup Throw medicine balls Workout 1:00 Row 1:00 HSPU (partial ROM for me) 1:00 SDHP @ 28kg KB 1:00 Rest x4 rounds, not scored Food 3 eggs in butter, handful of almonds, two strawberries, one pear...
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Classic movements
Warmup 5 pushups 10 situps 15 squats x3 rounds Dynamic stretches Workout 5 Thrusters 7 Hang power cleans 9 SDPH All at 30kg AMRAP in 20 min = 5 and three thrusters
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Fight Gone Bad (and some thoughts on the future)
One of the two that make me really nervous before-hand, FGB and Fran both have me drawing out the warm-up in some kind of futile struggle against the inevitable. When I got pulled from the XCC race I...
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Press and Chipper
Press 5 @ 20kg 5 @ 25kg 5 @ 30kg 5 @ 30kg 5 @ 35kg 5 @ 40kg Chipper WOD Row 20 cal 30 Thrusters @ 20kg 20 Box jumps @ 20″ bench 30 Lying leg lifts (reverse crunches) (Rx: Knees to Elbows) 20 SDHP @...
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Bench press. Overhead sumo burp pull stuff.
Bench Press Work up to a heavy set of three and then: 3 @ 40kg 3 @ 50kg 3 @ 60kg 21-15-9 Burpees SDHP @ 25kg barbell = 5:12 Pete = 6:03 Welcome back to GPP Pete! Extras: 5 x Turkish Get-up e.s. @ 16kg...
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Now, where were we?
Ok, there’s a lot of stuff to back track over and I’m actually a bit too lazy to recap it all properly (No?? Oh yes!) What happened? I started a new job, which brings with it a new commute. Around 40...
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Tabata This
Warm up with KB complex @ 16kg KB. 8x 20:10 of SDHP @ 20kg BB Squat Pull-ups Push-ups Sit-ups Rest 10:00 between sets SDHP: 12 / 13 / 12 / 11 / 11 / 11 / 11 / 11 / 11 = 103 Squat: 17 / 16 / 16 / 16 /...
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