Tag: Weighted Step-up

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.

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.

Hold It v2

No workout yesterday since Dad offered to come down and help in the kitchen. He got my snow blower running and then we laid the new flooring. After taking the previous two days to remove the old flooring, I’m beat after three days of basically sitting and kneeling on the floor.

My triceps are really sore again, but this time from the bench and triceps work we did on Friday. My shoulders and chest feel it a bit as well.

Conditioning

4 Rounds

  • 15/10 cal BikeErg / Sandbag Hold (100/65#)
  • 8/8 Kroc Rows (53/35#) / OH Hold (45# plate)
  • 12 DB Step-ups (12/30# DBs, 20″) / Plank
  • 16 Single Arm DB Hang C&J (40/25#) / Straight Arm Lat Pulldown Hold (49/27#)

Almost the same as we did a couple of weeks ago. With B, one person holding while the other does their reps. I was on the bike first and then we switched that around for rounds 3-4. We finished in 29:08.

Gymnastics

3 Sets

  • 3 Handstand Kick-ups

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.

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 (20”, 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)

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 (20”, 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.

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 (20”, 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.