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
    • 20 Double DB Box Step-ups (35-40-45#)

These were rough after the other two pieces.

Fives with Twos Between

Warm-up

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

Conditioning

  • 5:00 AMRAP
    • 8 DB Push Press (20#)
    • 8 Double DB Box Step-ups (24″, 20#)
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Box Jumps (24″)
    • 8 Push-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 DB Thrusters (20#)
    • 8 Sit-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Renegade Rows (35# DBs)
    • 8 Burpees

My scores were 6+12, 6+8, 6+9, and 6.

Bump Up the Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations
  • 10 Back Squats (35#)
  • 5 Back Squats (55#)

Legs

3 Sets

  • 10 Back Squats (75#)
  • 20 Plyo Lunges

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Skaters

3 Sets

  • 12 alt Double DB Step-ups (20″, 40#)
  • 12 Froggers

I increased the weight on everything today.

Midline

3 Sets

  • 10 OH Lying Leg Raises (30# DB)
  • 10 Seated Leg Lifts over DB
  • 10 OH Sit-ups (30# DB)
  • 10 Plank Hip Dips
  • 1:00 Plank

Upper abs were already burning in the first set. Finished in 7:43.

Leg Tri-Set

Warm-up

  • 80’ Monster Walks
  • 80’ Lateral monster Walks
  • 10 Monster squats
  • 10 Monster Toe touches
  • 20 Trunk Rotations

Legs

4 Sets

  • 6/6 Curtsy Lunge (40# DBs)
  • 8/8 Bulgarian Split Squats (25# DBs)
  • 12 Double DB RDLs (50# DBs)

This was a nasty tri-set. I think I chose wise weights for our first attempt.

Conditioning

10 Rounds

  • 30s BikeErg
  • ~45s Rest

310, 313, 315, 315, 317, 322, 323, 323, 324, 334 meters

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.

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.