Tag: TrueForm Run

More Lunges

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Sets

  • 12 Lateral Box Step Overs (24”, 20# DBs)
  • 140m TrueForm Run
  • 15 Squat Jumps

3 Sets

  • 16 DB Reverse Lunges (45#)
  • 250m BikeErg
  • 16 Plyo Lunges

3 Sets

  • 12 Cossack Squats
  • 12/12 Lying Side Leg Lifts (5# ankle weights)

B had to substitute a bunch of movements today because of something in her hip. Increased the weights, bumped the reverse lunges up to 16 from 12 and did two more leg lifts per side. The second part was really bad. Took us 30:26.

Midline

2 Rounds

  • 10 Decline Plank w/ Foot Tap
  • 24 Russian Twists (35# plate)
  • 12 V-ups
  • 10 Hanging Leg Raises
  • 10/10 Hanging Oblique Knee Raise

Toss the Bar Around a Bit

I was really tired later in the evening, after processing wood for a bit. Today I’m feeling surprisingly good after those deadlifts. I can already feel my posterior chain though and I had still been sore from Wednesday’s workout.

  • 3:00 Row (700m)
  • 3:00 TrueForm Run (0.45 km)
  • 3 Rounds
    • 20 Push Jerks (75#)
    • 50 Mountain Climbers
    • 12 Pull-ups
    • 100 Jump Rope
    • 20 DB Floor Presses (40#)
    • 20 Back Rack Lunges (75#)

Not used to tossing around weights so much, so had to get in some extra breathing at times. Finished in 23:32.

All New by B

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • 3 Sets
    • 80′ Tip Toe Walk (Forward, Back, Forward)
    • 10 Calf Raises

Legs

  • 3 Sets
    • 12 Lateral Box Step Overs (24”, 15# DBs)
    • 140/120m TrueForm Run
    • 15 Squat Jumps
  • 3 Sets
    • 12 DB Reverse Lunges (40#)
    • 250/200m BikeErg
    • 16/10 Plyo Lunges
  • 3 Sets
    • 12 Cossack Squats
    • 10/10 Lying Side Leg Lifts (5# ankle weights)

B came up with this cycle and it was a good one. We’ll probably increase to 16 reverse lunges next week. This took us 26:36 today.

Midline

2 Rounds

  • 30s Dead Bugs
  • 10s Rest
  • 30s Side Plank Twist (on elbow)
  • 10s Rest
  • 30s Side Plank Twist
  • 10s Rest
  • 30s Bear Crawl (forward/back over 6′)
  • 10s Rest
  • 30s Lateral Plank Walk
  • 10s Rest

Good one that B found online. Rough on the shoulders.

Kettlebell Steps

Warm-up

  • 80’ Lateral Monster Walk
  • 80’ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

  • 3 Rounds
    • 20 Skaters
    • 250m Standing BikeErg
    • 16 Air Squats
  • 3 Rounds
    • 10/10 Single Leg Touch & Hop
    • 120/140m TrueForm Run
    • 10 Sumo Deadlifts (70# KB)
  • 4 Sets
    • 6/6 Lateral Step-ups (20″, 2×50# DB + 2×70# KB)

Seemed like we were cruising, but B switched up some of her movements this week which may have been a little slower. I bumped up the weight on my step-ups from 40-50-60-70. What will we come up with for the next leg cycle?

Midline

4 Rounds

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

We smoked it in 5:25.

Kettlebell Steppin’

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

  • 3 Rounds
    • 20 Skaters
    • 250m Standing BikeErg
    • 16 Air Squats
  • 3 Rounds
    • 10/10 Single Leg Touch & Hop
    • 120/140m TrueForm Run
    • 10 Sumo Deadlifts (70# KB)
  • 4 Sets
    • 6/6 Lateral Step-ups (20″, 40-50-60# DB + 70# KB)

Bumping up 10# on each set of step-ups was no joke, especially that 70 pounds! Took us 27:01 to finish, which is about 11 seconds faster than last week and we did have some burn time due to B starting on the wrong movement and some delays trying to get the bike moved to a more stable position.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 20s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 20s Rest

3:32

Straight Through Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

  • 3 Rounds
    • 20 Skaters
    • 250m Standing BikeErg
    • 16 Air Squats
  • 3 Rounds
  • 4 Sets
    • 6/6 Lateral Step-ups (20″, 30-40-50-60# DB)

Slight tweaks to the format we’ve been liking with different movements and placements for the types. Was supposed to be 10 goblet squats in that first section, but my back has something lingering so I scaled back and did the Sumo deadlifts instead of a classic. We went straight through again and I went first today. Took us 27:12.

Run ’em

I warmed up with about 30 PVC pass through.

Back

4 Sets

  • 12 Banded Strict Pull-ups (red + blue)
  • 90s Rest

3 Sets

  • 10 Lat Pulldown (104#)
  • 10 Seated Bent Over Back Fly (30# DBs)

3 Sets

  • 8/8 Seated Single Arm Row (60#)
  • 8 Seated Rows (115#)

Conditioning

6 Sets – E90S

  • 30s TrueForm Run

My distances were 0.12, 3×0.13, 2×0.14 km.

Midline

3 Sets

  • 10 Leg Lifts (5# ankle weights)
  • 20 Bicycles (5# ankle weights)
  • 10/10 KB Side Bends (73# KB)

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.

Remove the Wall

Conditioning

5 Rounds

  • 10 Renegade Rows (50#)
  • 10 Incline Back Fly (20#)
  • ~190m Row
  • 8/8 Lateral Step-downs (12”)
  • 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 (20”, 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? 😉

Midline

Tabata

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