A. Run 8.0km; 39:56; 5:00 pace
Sunday, August 30, 2020
Saturday, August 29, 2020
2020-08-29 Covid workout #129
WARM
light stretching
MAIN
A. 800m run
B. 10,9,8....2,1 of
{
pullup
dip
box jump 20"
T2B
Shrimp Squat
1 per round LegRaiseToInvertedHang
}
So 55 reps of each plus 10 = 285 reps
C. 400m run
Friday, August 28, 2020
2020-08-28 Covid workout #128
WARM
light stretching
MAIN
A. Activation. 5 rounds, not for time
{
3 CJ 45#
3 lateral DB rais 2x5#
3 lat pullup raise
20 DU
}
B. 10 Rounds for time:
{
1 StrictMU
2 Strict HSPU
3 CJ 135#
}
time: 16:55
Tuesday, August 25, 2020
2020-08-25 Covid workout #127
Didn't get a chance to workout yesterday, and wasn't sure I would today, but I finally picked up some bumper plates on CL today!, So got a quick one in since I hadn't done any oly lifts for a while:
MAIN
A. 10 rounds, not for time
{
1 StrictMU
2 Power Clean + Push Jerk 135#
}
Sunday, August 23, 2020
Saturday, August 22, 2020
2020-08-22 Covid workout #125
WARM
light stretching
MAIN
A. 800m run
B. 10 rounds, not for time
{
5 pullup (kipping)
5 box jump 24"
5s L-sit
4 chinups (strict)
}
C. 400m run
Friday, August 21, 2020
2020-08-21 Covid workout #124
WARM
light stretching
MAIN
A. 5 rounds, not for time
{
5 OH Press 45#
5 pushups
5 T2B
}
B. "Annie". For time, 50-40-30-20-10
{
DU
Situps
}
time: 7:50
Thursday, August 20, 2020
2020-08-20 Covid workout #123
WARM
light stretching
MAIN
A. 5 rounds, not for time
{
1 HSHold
2 pullup
3 chinup
4 pistol
5 thruster 45#
}
B. 3 rounds, not for time
{
1 Strict MU
2 one-arm-HSHold(assisted, 1 per side)
}
Wednesday, August 19, 2020
Monday, August 17, 2020
Sunday, August 16, 2020
Saturday, August 15, 2020
2020-08-15 Covid workout #119
WARM
lights stretching, couple of each move below
MAIN
A. 800m run
B. 10 rounds, not for time
{
5 T2B
4 Dip
3 Strict Pullup
2 Shrimp Squat
1 BarMU
}
C. 400m run
Thursday, August 13, 2020
2020-08-13 Covid workout #118
WARM
light stretching
several of movements below
MAIN
A. 7 rounds for time (was going to do 10 but once I saw how long it was going, had to cut)
{
1 StrictMU
2 FrontLeverPulls
3 Pike Pushup
4 Pistols
5 Thruster 45#
6 OH Press 45#
7 Air Squat
8 DBCurl 2x25#
9 Incline Situps
10 DU
}
2020-08-12 Covid workout #117
WARM
light stretching
few of each movement below
MAIN
A. 5 rounds, not for time
{
1 HSHold
2 Static Ring Hold
5 TuckFrontLeverPullup
}
B. 5 rounds, not for time
{
8 InclinedDBBench
6 pistol
4 ring chinup
2 HSPU
}
Tuesday, August 11, 2020
2020-08-10 Covid workout #116
WARM
light stretching
2x3 ring pullup
2x1 MU
20 DU
MAIN
This was a fun one I came up with.
A. AMRAP 30, but read note below
{
1 MU
10 DU
2 MU
20 DU
3 MU
30 DU
.... up to 10/100
}
You can stop MU's at any point to finish up the DU's (where more reps will come from) but you CANNOT go back and do the MU's afterward.
I did up to round 7 (so 28 MU, 280 DU) by around minute 21, then did 270 DU by 29 min
Monday, August 10, 2020
Saturday, August 8, 2020
2020-08-08 Covid workout #114
WARM
light stretching
MAIN
A. 800m run
B. 20 rounds, not for time
{
5 pullup
5 dip
5 T2B
5 box jump 20"
}
C. 400m run
2020-08-07 Covid workout #113
WARM
light stretching
couple of each movement below
MAIN
A. 8 rounds (fast, but didn't time)
{
2 StrictMU
2 Strict HSPU
4 Ring pullup
4 thruster 55#
6 Front Squat 55#
6 Barbell row 55#
20 Situp
20 DU
}
Wednesday, August 5, 2020
2020-08-05 Covid workout #112
WARM
light stretching
1 round of Cindy
MAIN
A. 5 rounds, not for time
{
1 HSHold
1 TuckFrontLever
1 Skin the Cat
1 Tuck Back Lever
10 DBCurl 25#
}
B. "Cindy" 20 min AMRAP of
{
5 pullup
10 pushup
15 Air Squat
}
16 rounds + 16 reps
not as good as back in March but tied my previous PR, not bad considering poor excuse for pullup bar and that I've not been pushing cardio that hard. May try at the park next saturday and see if I can get 18 rounds again.
Tuesday, August 4, 2020
2020-08-03 Covid workout #111
WARM
light stretching
few of each movement below
20 DU
MAIN
A. 5 rounds not for time
{
1 HSHold on parallettes
3 RingChinup
5 DB OHSquat 2x5#
20 DU
}
B. 10 rounds, not for time
{
1 StrictMU
2 HSPU
4 Pistol
8 Weighted Situp 25#
}
Sunday, August 2, 2020
Saturday, August 1, 2020
2020-08-01 Covid workout #109
WARM
stretching
10 air squats
few lunges
MAIN
A. 800m run
B. 10 rounds
{
5 strict pullups
5 dips
5 box jump 24"
5 T2B
}
C. 800m run
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