2020-07-31 Covid workout #108

WARM

light stretching

MAIN

A. 5 rounds

{

1 Static Ring Hold 2-3s

2 Archer Ring Dip (scaled)

3 weighted ring chinup 25#

}

B. 1,2,3...6,7,6....3,2,1 (49 reps) fast, but didn't time

{

burpees

air squat 

pushup

}

C. "Annie": 50,40,30,20,10 of

{

DU

situps

}

time: 8 min (slow!)

2020-07-30 Covid workout #107

WARM

light stretching 

couple of each movement below

MAIN

A. 5 rounds

{

2 strict HSPU

4 pistols

6 thrusters 55#

8 weighted situps 25#

10 Incline DB Tricept raise 25#

}

B. 5 rounds

{

1 tuck front lever

1 skin the cat

1 tuck back lever

10 pushups

}

2020-07-29 Covid worktout #106

WARM

light stretching

couple of  each movement below

MAIN

A. 5 rounds

{

20 DU

10 lateral DB raise 5#

10 side DB raise 5#

10 Air squat

1 HSHold

}

B. 30 MU for time

time: 18 min, but had to run in and flip the steaks on the bbq a couple times!

2020-07-28 Covid workout #105

light one today

MAIN

A. 5 x

{

1 pullup

1 chinup

}

B. 5x

{

1 HSHOld

1 StrictMU

}

C. 5x5 BB Row

2020-07-26 Covid workout #104

A. Run 4.69km, 22:39,  4:50 pace

later

B. ~1hr rowing (kayak)

2020-07-25 Covid workout #103

WARM
light stretching

few of each move below

MAIN

A. 800m run

B. 10,9,8...1

{

pullup

dip

T2B

air squat

}

(55 reps of each - didn't time it)

C. 400m run

2020-07-24 Covid workout #102

A. Run 7.66 53:22 6:58

Pace would have been a lot better had I not EATEN it partway through :-p

2020-07-23 Covid workout #101

(away at a cabin - so got some running/hiking in)

A. Run 8:51km, 1:01:16, 7:12 pace

(lots of it on hills, lava rock, etc)

B. Hike 7.5km (same route minus a dogleg, with fam, slower pace)

C. 30 min easy rowing

2020-07-21 Covid workout #100

WARM

stretching

MAIN

A. 5 rounds, not for time

{

2 Static Ring HOld

2 Archer Ring Dip (assited)

2 strict ring pullup

}

B. 5 rounds, not for time

{

1 Snatch 45#

2 OHSquat 45#

3 OHPress 45#

4 Thruster 45#

5 Hang Power Clean 45#

}

C. 3 rounds, not for time

{ 

2 TGU 25#

3 Pike pushup (parallettes)

}

2020-07-20 Covid workout #99

WARM

light stretching

20 DU

couple each of movements below

MAIN

A. 5 rounds, fast but not for time

{

20 DU

10 DB Inclined Bench 2x25#

1 HSHold

}

B. 5 rounds, fast but not for time

{

2 StrictMU

4 HSPU (not all to full depth as I started to fatigue)

6 pistols

8 DB FrontSquat 2x25#

10 Inclined DB Tricep Raise 25#

}

C. 10 min squat hold

2020-07-19 Covid workout #98

A. Run 13.42km, 1:13:24, 5:28 pace

2020-07-18 Covid workout #97

Took it kind of easy yesterday so decided to do something beefier today

A. 1 mile run

B. 14, 13, 12... 1 of

{

pullup

dip

pushup

air squat

T2B

}

(total 105 reps of each = 525 reps)

C. 400m run

2020-07-17 Covid workout #96

A. 5 mile mountain bike ride

2020-07-16 Covid workout #95

quick one as was pressed for time

WARM

light stretching

MAIN

A. 10 rounds, not for time, but moved pretty quickly

{

1 StrictMU

2 Strict HSPU

3 OH Squat 45#

4 DB Snatch 25#

5 pushup

}

2020-07-15 Covid workout #94

WARM

light stretching

MAIN

A. 5 rounds

{

10 OHPress 45#

10 DBCurl 25#

5 T2B (rings)

}

B. 5 rounds

{

10 InclineDBTricepRaise

1 HSHold

}

C. 3 rounds

{

1 StrictMU

2 OneArmPushup (assisted)

3 Weighted Chinup 25#

4 pushup

}

2020-07-14 Covid workout #93

WARM

light stretching

MAIN

A. 5 rounds

{

10 lunges

1 Tuck Front Lever

1 Skin the Cat

1 Tuck Back Lever

20 DU

5 HS Shrug

1 HSHold

}

2020-07-13 Covid workout #92

Did a beefier chipper - whittled away at it in random order

WARM

stretching

several each of movements below

MAIN

A. For time

{

100 DU

90 Thruster 45#

80 Pushup

70 Situp

60 DB Snatch 25#

50 Chinup

40 Pistol

30 HSPU

20 Strict MU

10 Weighted pullup 12# (started as weighted MU but failed couple reps, scaled down)

}

time: ~55min (550 reps)

2020-07-12 Covid workout #91

A. Run 11.69km; 1:01:59; 5:18 pace

2020-07-11 Covid workout #90

WARM

light stretching

MAIN

A. Run 1mile

(didn't time it, but ~5:00/km pace)

B. 5 rounds, not for time

{

5 C2B Pullup

1 TuckFrontLever

1 Skin the Cat

1 Tuck Back Lever

5 Dip

1 BarMU

}

C. 400m run

Later 

D. ~3mile row (kayak)

2020-07-10 Covid workout #89

WARM

light stretching

20 AirSquat

MAIN

A. 5 rounds

{

30s pancake stretch

2x5s Static Ring Hold

}

B. 5 rounds

{

20 Back Squat 45#

4 Ring Archer Dip (slightly bent arm)

}

C. 3 rounds

{

3 "kip up" rollout

1 HSHold 5s

2x2 One Arm Chinup negatives (assisted)

}

2020-07-09 Covid workout #88

Got a barbell on craigslist! Yay!

WARM

passthrus

light stretching

MAIN

A. 10 Rounds

{

1 PowerSnatch 45#

2 OHSquat #45

3 OHPress #45

4 Thruster #45,

5 Hang Power Clean #45

}

B. 5 rounds

{

2 Strict MU

2 OneArmHandstand (assisted)

}

C. 5 rounds

{

4 weighted pistol 25#

3 weighted chinup 25#

1 HSHold

}

2020-07-08 Covid workout #87

WARM

light stretching

10 air squats

MAIN

A. 10 rounds

{

5 burpees

10 Air Squats

}

B. 5 rounds

{

5 HSShrug

1 HSHold

1 Tuck Front Lever

1 Skin The Cat

1 Tuck Back Lever

}

C. 5 rounds

{

20 DBCurl 25#

10 pushup

}

2020-07-06 Covid workout #86

WARM

light stretching

20 SU

10 DU

2x3 strict pullups

MAIN

A. 5 rounds

{

~10s HSHold

40 DU

}

B. 5 rounds

{

5 strict pullup

10 DB Incline bench 2x25#

}

C. 5 rounds

{

2 MU

4 Pistol

6 DB Snatch

8 negative incline DB Tricept Extension 25#

10 weighted situp 25#

}

2020-07-05 Covid Workout #85

Sunday Run

A. Run 9.56km; 46:28 min; 4:52 pace

//later

B. 1hr kayaking, light pace

2020-07-04 Covid workout #84

WARM

light stretching

10 SU

10 DU

couple of each movement below

MAIN

A. 10 rounds for time

{

1 Skin the Cat

2 Strict MU

3 Strict HSPU

4 pistols

50, 45, 40....5 DU (decreasing per round)

}

22 min

B. 3 rounds not for time

{

1 Tuck back lever

1/side One Arm Chinup (assisted)

2020-07-03 Covid workout #83

WARM

light stretching

MAIN

Sort of a half Murph variation

A. 1 mile run

B. 10 rounds

{

1 BarMU

4 Pullup

10 pushup

15 Air Squat

}

A+B = 22min

C. 400m run

2020-07-02 Covid workout #82

WARM

light stretching

20 DU

MAIN

A. 5x HSHold

B. 5 rounds for time

{

3 CJ 135#

3 StrictMU

}

9:30

C. 3x Front Tuck Lever

2020-07-01 Covid workout #81

WARM

light stretching

clean drills

MAIN

A. 5 rounds, not for time

{

1 HSHold

1 Ring Static Hold

}

B. Work to a heavy CJ

3x95, 3x115, 2x135, 2x155, 1x165, 1x185(fail)