Calf Strikes Again

Warm-up

  • 20 PVC Passes
  • 3 Sets
    • 40′ Tip toe Walk
    • 10 Calf Raises

Back

4 Sets

  • 12/8 cal Row
  • 12 DB Seal Rows (30#)

4 Sets

  • 12/8 cal SkiErg
  • 12 Lat Pulldowns (93#)

Conditioning

10 Rounds (each)

  • 30 Double Unders
  • 5 Burpees

Partner with B, each doing a round at a time. My right calf blew out after about 15 dubs in round 8 and I went to the ground. So I did 10 burpees to finish out the last two rounds. B was cruising and doing about 42 singles on the jump rope. We finished in 11:41.

Midline

3 Rounds

  • 20 Leg Lifts
  • 20 OH DB Crunches (60#)
  • 14 Plank DB Pull Throughs (60#)

Good one from IBEX. Took me 7:16.

Two Leg Triplets

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • Goblet Squats
    • 5×45
    • 5×53
    • 5×62

Legs

3 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squat (70#)
  • 10/10 Lateral Step-ups (24”)

Oh yeah, much different with that extra 50 meters this week.

3 Sets

  • 400/500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (62#)

Tuesday Arms & Abs

Warm-up

  • 20 PVC Passes
  • Trunk Rotations
  • Shoulder Mobility

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-45-50-50-50#)

5 Sets

  • 12 Close Grip Bench Press (45-95-115-130-145#)

3 Sets

  • 10 Incline Hammer Curl (25#)

3 Sets

  • 12 EZ Bar Skull Crushers (56-61-66#)

3 Sets

  • 12 Incline DB Curl (arms out, 15#)
  • 20 Reverse Tricep Pulldown (Bar, 49#)

3 Sets

  • 20 Cable Curl (43#)
  • 12 MB Push-up

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

4 Rounds – Tabata

  • Plank Hip Dips
  • Plank
  • Side Jack Knife
  • Side Jack Knife

I was getting about 26 hip dips and 15 jack knives.

Big MU Sets

Warm-up

  • 20 PVC Pass Throughs
  • Shoulder Mobility
  • 5 Ring Kip Swings
  • 10 Lunges
  • 5 Ring Kip Swings
  • 10 Arm Circles
  • 1 Muscle-up

Conditioning

25:00 EMOM (alt)

  • 7 Muscle-ups
  • 20 Plyo Lunges
  • 15 DB Push-ups
  • 15 cal Row
  • Rest

Oophhh! Wrote this for 30 minutes, but after all of the pull-ups the day before we were feeling it in our lats. Barely made it through the fifth round of unbroken muscle-ups, so that was a good place to end it.

Midline

5 Rounds

  • 50m Suitcase Carry (70#)
  • 40 OH Plate Flutter Kicks (25#)
  • 30 Russian Twists (25# plate)
  • 20 Plank Jumps (feet narrow to wide)

Kipping Curls

Yesterday I walked 18 holes. My game has been so good lately!

Warm-up

  • 20 PVC Passes
  • 20 Trunk Rotations
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 20s HS Hold
  • 2 HSPU
  • 5 DB Hang Cleans (35#)
  • 5 DB Push Presses (35#)
  • 2 HSPU

Conditioning

10:00 AMRAP

  • 5 HSPU
  • 10 Pull-ups
  • 15 Air Squats

I really was not excited for these workouts and sort of just wanted an easy sweat. I got going though. Finished 7+7. In the first round I dropped from the bar thinking I only had to do five pull-ups and then I went unbroken the rest of the way. Squats were slow and used as recovery to keep the other movements going.

5:00 Rest

10:00 AMRAP

  • 10 DB Hang Cleans (30#)
  • 10 DB Push Press (30#)
  • 40 Double Unders

Light dumbbells today to move. Had to go fix the music in round two or three. Got through 7+2.

5:00 Rest

  • 1 Mile Run

Would have liked sub eight but came in at 8:22. It was hard after those other two metcons.

Cardio Legs

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10-12 Hip Openers
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 10 Air Squats
  • 5 Goblet Squats (35#)
  • 5 Goblet Squats (53#)
  • 5 Russian KBS (45#)

Legs

3 Sets

  • 200m TrueForm Run
  • 10 Goblet Squat (62#)
  • 10/10 Lateral Step-ups (24”)

Should have done 250m for me.

3 Sets

  • 500/400m Standing BikeErg
  • 16 Curtsy Lunges
  • 15 KB Swings (62#)

Oh my, I think we’re on to something with stuff like this.

Conditioning

5 Rounds

  • 10 Burpee Box Jumps (24”)
  • 1:00 Rest

My round times were 48-42-39-38-35 seconds! Really tough and as you can see I figured out my pacing throughout.

Then I mowed the lawn.

Arms Week 2

Yesterday I was the only one who showed up for golf so I was able to walk a quick 18 in about 2:45. Second week of the arm program.

Warm-up

  • 20 PVC Passes
  • 10 Trunk Rotations
  • 8 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

4 Sets

  • 8 Barbell Curl (57.5#)

4 Sets

  • 8 Close Grip Bench Press (120-140-160-180#)

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Tricep Extension (25-30-30# DB, standing)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 51.5#)

3 Sets

  • 20 Cable Curl (40.5#)
  • 12 Diamond Push-up

Increased weight just a little bit on a lot of the movements. Those supersets are so rough!

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

We did these correctly this week by holding each other’s ankles while laying on the floor.

2 Sets

  • 20 alt V-ups
  • 10/10 Side Plank Bounces (10#)
  • 30 Mountain Climbers
  • 20 DB OH Crunches (2×30#)

Took me 3:55.

Cardio Pumped Back

Last night we finished up with the rocks around the outdoor gym area. This morning spent several hours organizing the non-gym side of the garage.

Conditioning

We went for the run around the soccer fields and back home, which is 2.72 miles. We did it in 28:30 today which is about 90 seconds better. Brandi was feeling good, but I was dying because I hadn’t eaten enough. Slammed a coke and had some rice cakes when we got home.

Back

4 Sets

  • 12/8 cal Row
  • 12 DB Seal Rows (30#)

Not much rest here because you went again as soon as the other person got off the rower. Really felt the burn with the dumbbells.

4 Sets

  • 12/8 cal SkiErg
  • 12 Lat Pulldowns (104-104-93-93#)

Same thing here with slightly more rest because the calories take longer. This one really stung though and I had to drop weight even though I’d already gone lower than I usually would.

These supersets were an idea I came up with and they worked much better than I ever expected. Will have to keep them in the rotation for a bit.

Looked Easier on Paper

Warm-up

  • 10 Toe Touches
  • 10 Air Squats
  • 30s Bottom Squat Hold
  • 10 Arm Circles
  • 20s Dead Hang
  • 10 Kip Swings

Conditioning

4 Rounds (each)

  • Recover on BikeErg
  • 15 T2B
  • 20 Wall Ball (20#, 10′)
  • 15 Push-up

Brandi went first, so I started on the bike. Got 30-32-34-35 calories during my turns and we racked up a total of 213. I went 9-6 every round of toes to bars, unbroken wall balls, and only rested at the top of push-ups. We finished in 19:28. That was much harder than I expected.

Midline

5 Rounds

  • 200m Run
  • 20 Seated Leg Lifts over DB
  • 50m Sandbag Carry (100/65#)
  • 20 Plank + Knee to Elbow

My legs were so heavy for that first run and during the second I thought I might get sick. I started to feel better and pick up the pace over the last three rounds though. Wasn’t really for time, but took 16:44.

Then I mowed the lawn at both houses.