Remove the Wall

Conditioning

5 Rounds

  • 10 Renegade Rows (50#)
  • 10 Incline Back Fly (20#)
  • ~190m Row
  • 8/8 Lateral Step-downs (12โ€)
  • 12 Reverse Lunges
  • ~180m TrueForm Run

Parter-ish workout with B, so the distances are rough estimates of what I was getting. Took us 21:59.

Gymnastics

We did some spotting and worked on not relying on the wall for handstand kick-ups.

Midline

Tabata

  • 10 alt Single Arm Single Leg V-ups (8# DBs)
  • 9 Leg Raises
  • 20 Russian Twists (45# plate)
  • 14 alt Side Crunches

Air on the Side of Caution

My triceps are still sore and my ass is getting pretty sore from the plyo lunges.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Legs

3 Rounds

  • 250m TrueForm Run
  • 15 Sumo KB Deadlifts (70#)
  • 10/10 Lateral Step-ups (20โ€, 20# DB)

3 Rounds

  • 500m BikeErg
  • 12 DB Reverse Lunges (30#)
  • 20 Air Squats

I didn’t do the 12 dumbbell squats like last week because they really lit up my back for a couple of days, not in a good way. See what I did with that post title? ๐Ÿ˜‰

Midline

Tabata

  • 20 Pike-ups
  • 30 Oblique Hell Touches
  • 16 alt V-ups
  • 40 Russian Twists

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

Heavier Dumbbells for Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations
  • Hip Circles

Leg Conditioning

4 Rounds

  • 500m BikeErg
  • 10 Double Dumbbell Squats (30#)
  • 16 Double Dumbbell Curtsy Lunges (30#)

4 Rounds

  • 250m Row
  • 10 Double Dumbbell RDLs (60#)
  • 12 alt Double Dumbbell Box Step-ups (20โ€, 45#)

Increased all of the weights for both circuits. This was getting really gripped in the final couple of rounds.

Midline

3 Rounds

  • 30s Dragon Flags
  • 30s Plank Knee to Elbow
  • 30s Tuck-ups (25# plate)
  • 30s Russian Twists (25# plate)
  • 30s OH Sit-ups (25# plate)

Pump & Core

Warm-up

  • 20 PVC Passes
  • 8 Dumbbell Bench Press (30#)

Pump Session

  • 8-6-4 DB Bench Press (60#)
  • 8-6-4 Seated Cable Rows (126#, wide bar)
  • 12-9-6 Weighted Push-ups (12# vest)
  • 4-3-2 Strict Chin-ups

Increased the push-ups from the 10-8-6 last week.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Hold Knee-to-elbows
  • 20 Reverse Crunches
  • 20 Side Plank Pulses
  • 20 Side Plank Pulses
  • 20 Alternating V-ups
  • 20 Lying On Back, Single Leg Raises
  • 20 Oblique Crunch Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Much better this week, finishing in 7:28.

Four Rounds is the Ticket

Got started shortly after 3 so we could get to work on countertops.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations
  • Hip Circles

Leg Conditioning

4 Rounds

  • 500m BikeErg
  • 10 Double Dumbbell Squats (25#)
  • 16 Double Dumbbell Curtsy Lunges (25#)

4 Rounds

  • 250m Row
  • 10 Double Dumbbell RDLs (50#)
  • 12 alt Double Dumbbell Box Step-ups (20โ€, 40#)

Increased to four rounds this week, which was the sweet spot. Was better doing the Romanian deadlifts right after the row too.

Midline

3 Rounds

  • 30s Dragon Flags
  • 30s Plank Knee to Elbow
  • 30s Tuck-ups (25# plate)
  • 30s Russian Twists (25# plate)
  • 30s OH Sit-ups (25# plate)

The sit-ups were much better using my AbMat and having my feet anchored under 40 pound dumbbells.

Kristi’s Core Blaster

Warm-up

  • 20 PVC Passes
  • 10 Toe Touches
  • 10 Air Squats
  • Shoulder Mobility
  • 2×10 Kip Swings
  • Wrist Mobility
  • 3×3 Handstand Kick-ups
  • 5 DB Hang Squat Cleans (25#)

Conditioning

4 Rounds

  • 10 DB Hang Squat Cleans (25#)
  • 15 Pull-ups
  • 10 DB-facing Burpees

It was nice going light, though I haven’t done much squatting in quite some time. Was able to keep the pull-ups unbroken and finished in 8:49.

Midline

4 Sets

  • 15 V-ups
  • 30 Russian Twists (25# plate)

Oooff this was a quick nasty one. Took me 3:59, without any rest between rounds and doing unbroken twists.

High Rep Pump

Still working all day, especially during the week on the kitchen.

Warm-up

  • 20 PVC Passes
  • Various other moves with the PVC
  • 10 DB Bench Press (25#)
  • 10 DB Bench Press (45#)

Chest & Back

  • 8-6-4 DB Bench Press (60#)
  • 8-6-4 Seated Cable Rows (126#)
  • 10-8-6 Weighted Push-ups (12# vest)
  • 4-3-2 Strict Chin-ups

We switched up the pump session this week and it was great.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Hold Knee-to-elbows
  • 20 Reverse Crunches
  • 20 Side Plank Pulses
  • 20 Side Plank Pulses
  • 20 Alternating V-ups
  • 20 Lying On Back, Single Leg Raises
  • 20 Oblique Crunch Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Hadn’t done this in months. So terrible. Took me 8:56.

Grippy Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Air Squats
  • 3 Dumbbell Front Squat (35#)

Leg Conditioning

3 Rounds

  • 500m BikeErg
  • 10 Double Dumbbell Squats (25#)
  • 16 Double Dumbbell Curtsy Lunges (25#)

3 Rounds

  • 250m Row
  • 12 alt Double Dumbbell Box Step-ups (20โ€, 40#)
  • 10 Double Dumbbell RDLs (50#)

Should adjust this one to put the RDLs right after the row.

Midline

3 Rounds

  • 30s Dragon Flags
  • 30s Slow Mountain Climbers
  • 30s Tuck-ups (25# plate)
  • 30s Russian Twists (25# plate)
  • 30s OH Sit-ups (25# plate)

Really should have had feet anchored for those sit-ups and use my AbMat.

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)