Keep Track of Your Effort!!
All Unbroken:
3:00 Row (Max Calories)
50 KB Swings
3:00 Run (Max Distance)
50 KB Swings
3:00 Assault Bike ( Max Calories)
50 KB Swings
3:00 Versa Climber (Distance Climbed)
50 KB Swings
Category: Weight Loss
5/29/2015
WarmUp50 Calories on Assault Bike
Then:
WorkUp to a Heavy Front Squat
Then:
2×2 Front Squats @ 85% of Heavy FS
Rest 2Minutes
Then:
4×8 FrontRacked Lunges @ 50% of Heavy FS
Then:
4 Sets
X7 Dumbbell Thrusters
X7 PullUps
Rest 60″ and Repeat
Then:
4 Sets
X8 Dumbbell PushPress
X8 Hanging Leg Raises
X8 Lateral Ball Slams
Rest 60″
Then:
4x
250 M Row (rest 1:00)
Then:
Stretch and Mobilize
5/27/2015
Warm-Up50 Calorie Row
2x 10 PushUps- 10 Ball Slams
Then:
Work up to a Heavy 2-Rep Bench Press
Then:
3×6 CloseGrip Bench With 70% of 2-Rep
Then:
5 Rounds of:
3 ChinUps- 6 PushUps (Clap)- 9 Ball Slams
Rest for 10 big breaths and repeat
Then:
3x
3:00 of Work/ :90 of Rest
9 KB Swings (heavy)
6 Dips
3 Strict Hanging Leg Raises
Then:
2x
Waiter Carry (50 paces)
50 Hollow Rocks
5/26/2015
Warm-Up3x2 Turkish GetUps & 2×250 M Row
Then:
Work Up to a Heavy Back Squat (3″ Pause)
Then:
4×4 With 80% of the Heavy Pause Squat
Then:
4 Sets
X12 Bulgarian Lunges
X4 Weighted ChinUps (challenging)
X8 Aggressive Ball Slams
Rest 60″ Between sets
Then:
3 Sets
X10 KB Front Loaded Lunges (alternating)
X10 TRX Rows
Rest 30″ Between Sets
Then:
:30 Seconds on – :30 Seconds off x8
Assault Bike (80-85% intensity)
Then:
2 Sets
Farmers walk – 50 paces (heavy)
Weighted Plank x 20-30″
STRETCH
5/25/2015 Memorial Day
10 Rounds Of:
1/4 Mile Run
5 PullUps
10 PushUps
15 Squats
10 Swings
Rest 90 Seconds and Repeat
Then:
Stretch and mobilize
Then:
Enjoy your Memorial Day
5/23/2015 Easy Day
At a moderate intensity!
15 Minutes:
Minute 1: 10-15 Calorie Row
Minute 2: 8-10 PushUps
Minute 3: 15 KB Swings
Repeat 5x
Then:
12 Minutes:
Minute 1: 8-10 Calories on Assault Bike
Minute 2: 1-2 KB Armor Complexes (2 Clean-1Press-3 Front Squats)
Minute 3: 6-12 Hanging Leg Raises
Repeat 4x
Then:
9 Minutes:
Minute 1: Max Effort SitUps
Minute 2: 10-12 Ball Slams
Minute3: Back Extensions
Repeat 3x
Then:
6 Minutes of Steady State Cardio.
Run, Bike, Swim, Row, Skierg, etc
The objective today is to move! – To work between 80 & 85% effort. Today shouldn’t feel stressful.
Adapt Accordingly.
Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way around or through it. If nothing within you stays rigid, outward things will disclose themselves.
Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.
BRUCE LEE
5/22/2015 Flex Friday!
WarmUp50 Calories – Assault Bike (moderate pace)2 Sets of 15 Bulgarian Split Squats
Then:
WorkUp to a Heavy Single Back Squat
Then:
4Sets
X4 Back Squat @ 75% of Heavy Single
X6-8 PullUp
Then:
4 Sets
X8 Front Loaded Lunges (KBs Front Racked)
X8 Chest Supported Row
Then:
3 Rounds of:
3:00-on, :90 Off
9 KB Swings
6 DB PushPress
3 Burpee PullUps
Then:
250 M Row x3(90-95% effort)
Rest 2:1 (2 time the duration it takes you to finish the 250)
Then:
2x
50 Straight Legged SitUp or Hollow Rocks
TRX Row till Near Failure
Understand THIS! (Seek Help)
If you chose to adopt an instrument- would you seek professional guidance? An instructor who would gradually teach you the necessary? Or would you embark on that journey alone?
…
Training is no different.
Your decision requires guidance. One-on-one instruction, or the embrace of literatures, videos, and workshops in the area of said concern, so understand this!!! And DO NOT begin this fitness journey without a proper understanding of what’s being done, or an objective eye.
You only have one body to play with- respect it, care for it and let it realize its full potential.
Seek an objective eye… Or go article/YouTube crazy on “how to” material.
Mens Sana in Corpore Sano
#movewpurpose #crossfit #fitness #beautiful
Simplicity is Beautiful
Warm-Up:
50 Calorie-Assault Bike or 75 Calorie Row
Work up to a Heavy Triple Bench Press
Then:
4×6 With 80% of the Heavy Triple
Then:
5 Sets:
6 ChinUps- 8 Ball Slams- 10 Compound PushUps rest 60″ Between sets
Then:
2 Sets:
50 Pace Farmers Walk (challenging)
Dips Near Failure
Then:
1000 M Row (For Time)
Then:
10:00 Mobility/Stretch Cool Down
MoveWpurpose 