Tag: Trunk Twist

Double Yoga on Monday

On Monday we did day 6 and day 7 from the yoga series and they were about 23 minutes each. Day 6 was a really good core burner.

Warm-up

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

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 16 Glute Bridges

I scaled back from the 12 DB RDLs.

3 Sets

  • 16 Air Squats
  • 8 Broad Jumps

Scaled here as well instead of 8 back squats.

3 Sets

  • 250/200m Standing BikeErg
  • 14 DB Step-ups (20″, 40# DBs)

Dropped to lower dumbbells this time

3 Sets

  • 10 Duck Walk in Place (12# weight vest)
  • 20 Curtsy Lunges (12# weight vest)

Wearing the weight vest was a nice change and still manageable. Trying to be careful with may back, especially with flights this week. Took us 32:24.

Midline

2 Rounds

  • 30s Leg Lifts over MB
  • 15s Rest
  • 30s MB Plank Mountain Climbers
  • 15s Rest
  • 30s Russian Twists (20#)
  • 15s Rest
  • 30s MB Plank Knee to Elbow (cross body)
  • 15s Rest
  • 30s Sit-up + MB Sit-up (20#)
  • 15s Rest

Duckin’ Out

Yesterday we did day 3 of MOVE – A 30 Day Yoga Journey, which was 24 minutes long. My chest is still sore from the ring dips.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • 8 Back Squats (35#)
  • 6 Step-ups (20”, 40# DBs)
  • 6 DB RDLs (20# DBs)

Legs

3 Sets

  • 140/120m TrueForm Run
  • 12 Double DB RDLs (40#)

3 Sets

  • 8 Back Squats (65#)
  • 8 Broad Jumps

3 Sets

  • 250/200m Standing BikeErg
  • 14 DB Step-ups (20″, 50# DBs)

3 Sets

  • 10 Duck Walk in Place (Half squat down to kneeling and back up to half squat)
  • 20 Curtsy Lunges

We did this alternating rounds like we have been on leg day and it took us 30:34. This was money for the first week of a new cycle. The run felt really good today (maybe because it was first) and I could feel my hamstrings lighting up on the RDLs in the second set. Those step-ups were so terrible. Might try wearing a weight vest for the last superset next week.

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

This really elevates the heart rate for being a core workout.

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

22.2 Scaled+

Warm-up

  • 2:00 TrueForm Walk (0.2 km)
  • 2:00 BikeErg (913m) d
  • 10 Air Squats
  • 20 Trunk Twists
  • 10 Toe Touches
  • Deadlifts
    • 10×45
    • 5×95
    • 5×115

Conditioning

CrossFit Games Open 22.2 Scaled+

10:00 Time Cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

  • Deadlifts (135#)
  • Bar-facing burpees

That weight was right up my alley and kept my back safe. I stepped back and up on almost all burpees until near the end, but I jumped them all over. Felt like I kept a solid steady pace and never really took time before picking the bar back up. Got through the 9s on the way back down and then 8 deadlifts and 1 burpee for a total of 137 reps.

Solid workout and I’ll be able to walk tomorrow. It’s so nice not stressing and obsessing about these workouts.

Midline

3 Rounds

  • 15 DB OH Sit-ups (20#)
  • 20 Leg Raises
  • 16 alt V-ups 

Arms

3 Sets

  • 15 EZ Bar Curls (41#)
  • 15 Double DB Skull Crushers (25#)

3 Sets

  • 15 Incline DB Hammer Curl (20#)
  • 15 Tricep Pushdown (49#)

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 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

9 is So Early

Had to get it in early (just after 9) this morning due to plans for the day.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twists
  • 10 Toe Touches

Conditioning

  • 5:00 AMRAP
    • 5 Burpee Pull-up
    • 20 Sit-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 5 Burpee Step-ups (24″)
    • 20 alt Side Crunches
  • 2:30 Rest
  • 5:00 AMRAP
    • 5 Burpees
    • 20 Mountain Climbers

Felt pretty good after yesterday’s back issue. Went a little too slow to start out the first AMRAP though. I got 3+16, 5+5, and 7+12.

Accessory

  • 10->1 Plate Curls (35#)
  • 10->1 OH Tricep Extensions (35#)
  • OH Hold (35#)

We crushed out best by over 30 seconds, inn 4:07.

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.

A Chipper Pyramid

I’ve been so busy trying to finish up a shelf/light for the living room and getting started on the kitchen remodel.

Warm-up

  • 20 PVC Passes
  • 10 Trunk Twists
  • 10 Toe Touches
  • 10 Air Squats
  • 2:00 Wrist Mobility
  • 3 Bear Hug Sandbag Squats (100#)

Gymnastics

2 Sets

  • 30s Wall-facing Handstand Hold

Conditioning

  • 40 cal BikeErg
  • 35 Sit-ups
  • 30 Double DB Box Step-ups (24″, 35#)
  • 25 Push-ups
  • 20 Double DB Hang Power Cleans (35#)
  • 15 Bear Hug Sandbag Squats (100#)
  • 20 Double DB Hang Power Cleans
  • 25 Push-ups
  • 30 Double DB Box Step-ups
  • 35 Sit-ups
  • 40 cals Row

I held a sub 2:00 pace on the bike, went 20-10 on my first set of step-ups, 5×5 puh-ups both times, unbroken cleans and squats, 3×10 on second set of step-ups, and and even faster than 2;00 pace on the row. Finished in 17:52.

Plus a Hike

Packed day yesterday and stayed up late watching a Marvel series. Out in the garage around 11:30.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twists
  • Seated DB Shoulder Press
    • 10×25
    • 6×35
    • 4×45
    • 3×50
    • 3×60

Strength

10:00 EMOM

  • 3 Seated DB Shoulder Press (60# DBs)

Conditioning

30:00 AMRAP – Partner

  • 128′ Sled Drag (25 + 80/55#, forward)
  • 15/10 DB Push-ups
  • 12 Single Arm DB Hang C&J (40/30#)
  • 20 Reverse Lunge
  • 10 Burpees

I go, you go with Brandi. Took us about 31 minutes, but my phone overheated so the timer kind of messed up.

Midline

3 Rounds

  • 30s Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Dragon Flags (3)
  • 10s Rest
  • 30s Windshield Wipers (15)
  • 10s Rest

We were going to do four rounds, but I messed up setting the timer. Oh well, that was hard enough.

We headed over to Midland City Forest after 4pm and went for a 2.95 mile hike, which took just over 57 minutes.