Author: Nick Momrik

In San Francisco.

30:00 bodyFi TRX HIT class

In San Francisco.

5:00 Warm-up run
8 Tabata sprint intervals
8:29 Cool-down run

Total distance: 1.96 miles (view on RunKeeper)

In San Francisco.

30:00 bodyFi Suspension Training (TRX) class

Run 1.46 miles – 14:05
Walk 0.29 miles – 5:20

In San Francisco.

30:00 bodyFi Suspension Training (TRX) class

At Survival Fitness.

Warm-up
Tabata Mash-up, 8 rounds

• Bear crawl
• Rock climbers
• OH plate step-ups, alternate legs each rep (10#)
• Military squat thrusters (“wimpy burpee”)

WOD
20:00 AMRAP, Total score = # of dips + # of thrusters

• Run 400m
• Max chair dips
• Run 400m
• Max thrusters (20# MB)
• Repeat

Ab Bonus
2 rounds, 1:00 each, 1:00 between rounds

• Plank
• Bicycle
• V-ups
• Russian twists (20# KB)
• Leg raises

In the WOD I did a total of 150 reps and finished my sixth 400m run as the 20:00 expired.

At Survival Fitness.

Warm-up

• 25 Zombie kicks
• 25 Butt kicks
• 25 Lateral hops
• 25 PVC pipe shoulder pass throughs
• 25 Half squats
• 25 Jumping jacks
• 25 Arm circles (each direction)
• 25 Mountain Climbers

WOD
50:00
The first number is Now & Laters (4 count plyo-lunges) and the second number is Body Blasters (burpee with a box jump). Go as far down the list as you can go. I good tip is to break the Now & Laters into sets of 4 instead of trying to count by 4s. So do 20 plyo-lunges/lunges and then repeat it 3 more times in the first round, then do 4 sets of 19 in the second round and so on.

• 20 – 1
• 19 – 2
• 18 – 3
• …
• …
• 3 – 18
• 2 – 19
• 1 – 20

I did plyo-lungles through the set of 15 and then switched to 4 count regular lunges because my form was breaking down and I was able to get much lower in the normal lunges. When the WOD was finished I had done the the round of 9 Now & Laters and 3 of the 12 Body Blasters in that round. So I completed 696 (174 * 4) lunges, 69 burpees, and 69 box jumps (24in).

In my garage.

20:00 Jump rope

At Survival Fitness.

Warm-up
20:00 AMRAP

• 20 Overhead lunge (10# plate)
• 30 Overhead squat (10# plate)
• 40 Front raises (10# plate)
• 50 Overhead sit-ups with twitst (10# plate)

WOD
30:00 10-20-30-40-50

• Knees to elbows
• Box jumps (24in.)
• One arm thrusters (reps are total, not each arm) (35# DB)

In the “warm-up” I got through 26 of the situps in round 2. In the WOD I got through 26 box jumps in the round of 40. I guess 26 is my lucky number today.

At Survival Fitness.

Warm-up

Tabata Mash-up (4x around the circuit, no extra rest beyond the 10s between each station)

• Side bend R (44# KB)
• Side bend L (44# KB)
• Swings (55# KB)
• Sumo deadlift (55# KB)
• Push press (44# KB)

WOD

20:00 Pyramid, 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

• Diamond push-ups
• Pull-ups (Did some jump pull-ups with slow chin-downs and some ring rows during different sets)
• Pistols (one leg squats with a 14in box to sit on at the bottom) (in 10 rep set, 5 on each leg, etc.)

Finisher

12:30, 50-40-30-20-10

• Wood chops (20# MB)
• Flutter kicks (2 count)

In the WOD I finished 10 down to 1, up to 2, and then 3 diamond push-ups. In the finisher I got done with the 30 round.

At Survival Fitness.

Warm-up

Tabata Mash-up (8x around the circuit, no extra rest beyond the 10s between each station)

• Bear crawl
• Ab rollout
• Russian twist press (20# MB)
• Lunges
• Plank split-outs

WOD

20:00 AMRAP

• 5 Burpees
• 10 L-sit kick-outs
• 15 Close stance squats

Finisher

50-30-10 (5:30)

• Jumping jacks
• Sit-ups

I did 7 rounds of the WOD and 5 burpees into round 8. In the finisher I didn’t get to the last 10 sit-ups.