Tag: Jump Rope

It’s Been a Week

One of those weeks for us, but Brandi closed on her house yesterday so that’s a big load off of us.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • 10 Back Squats (45#)
  • 5 Back Squats (65#)

Legs

3 Sets

  • 10 Back Squats (85#)
  • 20 Plyo Lunges
  • 70 Jump Rope

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Lateral Hops (over 8# DB)
  • 250/200m Standing BikeErg

4 Sets

  • 12 Double DB Box Step-ups (30-35-40-45# DBs)

Today we went from one section right to the next without additional rest and everything was IGYG rounds. It was challenging but not destroying. Saved a lot of time and kept up the heart rate.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

4:07

Heavy Steppin’

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 30 Trunk Rotations
  • 10 Back Squats (45#)
  • 5 Back Squats (65#)

Legs

3 Sets

  • 10 Back Squats (85#)
  • 20 Plyo Lunges
  • 70 Jump Rope

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Lateral Hops (3″)
  • 250/200m Standing BikeErg

In the third round I did 30 mountain climbers instead of the hops because it felt like my calf was about to give out.

Strength

  • 20 Double DB Box Step-ups (30#)
  • 3 Sets
    • 12 Double DB Box Step-ups (35-40-45#)

These were rough after the other two pieces.

Flag & Flutter

Warm-up

  • 2:00 BikeErg (1,013m)
  • 2:00 Row (506m)
  • 20 PVC Passes
  • 10 Hang Power Cleans (45#)
  • 5 Hang Power Cleans (75#)
  • 30s Dead Hang
  • 30 Hops

Conditioning

7 Rounds

  • 5 Pull-ups
  • 5 Hang Power Cleans (95#)
  • 5 HSPU
  • 40 Jump Rope
  • 200/160m TrueForm Run

Partner workout with B. She started and did the pull-ups, cleans, HSPU, and rope. Then I did it. Then we each ran. Took us 29:31.

Midline

4 Rounds

  • 3 Dragon Flags
  • 30/30s Side Plank
  • 50 Hollow Flutter Kicks
  • 12 OH DB Crunches (50#)

Finished in 10:40.

Sabbatical is Over

First day back to work after my three month sabbatical. The kitchen isn’t finished, but is looking pretty good! Warmed up with 10×45 and 10×95 bench.

Chest

MAX Bench Press (120/60#)

Got 41, which beats the first time through the program by 1 rep.

MAX Ring Push-ups

Did 28, which is 2 reps better.

3 Sets

  • 10 Seated DB Shoulder Press (45#)

75 DB Bench Press (40/20#)

Went with all sets of five and tried resting the dumbbells on my chest most of the time instead of sitting up. Finished in 2:36 to beat my 2:48.

Conditioning

15:00 AMRAP

  • 50 alt Plank Knee-to-Elbows
  • 50 Jump Rope
  • 25 Air Squats
  • 50 Mountain Climbers
  • 25 alt Side Crunches
  • 25 Russian Kettlebell Swings (53#)

Got through 4+50.

Have a Merry One

Partner workout with B. This is the work I did

  • 4×12 cal Row
  • 4-4 Strict Pull-up
  • 5×12 Push-up
  • 3×50 Jump Rope
  • 4-4 Strict Pull-up
  • 5×10 DB Push Press (40#)
  • 3×50 Jump Rope
  • 4-4 Strict Pull-up
  • 5×10 Renegade Row (40#)
  • 5×10 Tuck Jump
  • 5×10 Push-up

We were going back and forth on each movement. She did 10 butterfly pull-ups in between my strict ones and did 8 and 6 push-ups respectively the two different rounds. We finished in 27:15.

Six Unbroken 100s

My upper abs are pretty sore from those bench bicycles already.

36:00 EMOM (alt)

  • 100 Jump Rope
  • 24 Lunges
  • 25 Push-ups
  • 26 Seated Leg Lifts over DB + 30 Plank Hip Dips
  • 15 cal BikeErg
  • 16 Double Dumbbell Step-ups (20”, 20# DBs)

Unusually warm for mid-December, so we even opened up the back door of the garage for a bit. Though we still pre-heated the garage.

Pump the Brakes

I’m definitely feeling some fatigue and head fog from the booster shot. So I went easy on the workout.

Back

4 Sets

  • 12/12 Single Arm Incline DB Row (25#)
  • 12 Incline Back Fly (15#)

4 Sets

  • 10 Straight Arm Lat Pulldown (49#)

4 Sets

  • 10 Lat Pulldown (93#)

Conditioning

16:00 EMOM (alt)

  • 100 Jump Rope
  • 15 cal BikeErg
  • 24 Reverse Lunge
  • 15 V-ups + 40 Russian Twist

Day of IBEX

My glutes are really sore from yesterday, which must have been the Bulgarian split squats. It was really cold in the garage so we tried to get warmed up with the workout first.

Conditioning

4 Rounds

  • 50 Jump Rope
  • 30 DB Floor Presses (25# DBs)
  • 25 Hang DB Cleans (25# DBs)
  • 20 Lunges
  • 10 Burpees to Plate (45# comp)

We modified (due to B’s back) an IBEX piece here. I split the floor presses in half each round and went unbroken on the other movements. Finished in 14:38.

Biceps

3 Sets

  • 20 Barbell Curls (35#)
  • 30 alt DB Curls (15#)
  • 40 Banded PVC Curls (red)
  • 90s Rest

Another IBEX workout, though we didn’t do a 4th round.

Midline

3 Rounds

  • 15 Leg Lifts
  • 15 DB OH Crunches (50#)
  • 15 Pike-ups

Might as well make it 3/3 with some core work from IBEX as well.

Late Friday

We ran out for a few quick things so didn’t get in the garage until after 5pm.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 5 DB Floor Presses (45#)

Conditioning

40:00 AMRAP – Partner

  • ~600m BikeErg
  • 10 DB Walking Lunges (35#)
  • 10 DB Push Presses (35#)
  • 50 Jump Rope
  • ~600m BikeErg
  • 10 DB Floor Presses (45#)
  • 20 Air Squats
  • 10/6 Pull-ups

One person was on the bike while the other was going through three movements. We got through exactly 7 rounds and a total of 15,911 meters.

Grippy AMRAP

Conditioning

25:00 AMRAP

  • 10 Double DB Box Step-ups (24”, 35# DBs)
  • 10 T2B
  • 10 Renegade Rows (50#)
  • 10 DB Push Presses (35#)
  • 40 Jump Rope
  • 120′ DB Farmer Carry (50# DBs)

Got through 7+3.

Midline

3 Sets

  • 10/10 Banded Partner Rotations/Holds (red)
  • 10 Leg Lifts
  • 30 Flutter Kicks
  • 10 Tuck-ups

Wore 5# ankle weights.