Today's #Workout

Warm up: 10 min AMRAP
- 3 inchworms
- 3 clean deadlifts (empty bb)
- 3 clean pulls
- 3 hang muscle cleans
- 3 strict presses
- 10 deadbugs

Strength 1: 6x every 1:30
- 1 power clean + 1 push jerk
(28 - 29 - 30 - 31 - 32 - 33 kg)

Strength 2: 3 rounds
- 3x (clean deadlift + clean pull) - 35 kg
- 1 min rest

Workout: "Kylo Ren" for time (time cap: 12:00) #KyloRen
- 50 deadlifts
- 50 bar facing burpees
Partitioned into 5 rounds for me, with 48kg for the deadlifts, finished in 7:43

Scaled the wod ok, since goal was 6:00-8:00, working on the clean & jerks, trying to get the weight & form right

Today's #Workout

Warm up: Burgener warm up
- 5 down & finish
- 5 down & finish high pull
- 5 muscle snatches
- 5 power lands
- 5 squat lands
- 3 high hang snatch + 3 hang snatch + 3 snatch

Strength 1: EMOM 10:00
- 1 Power snatch + 1 Hang Snatch + 1 Overhead Squat (20 kg)

Strength 2: 3x every 2 mins:
- 3 snatch pulls (30 kg)

Workout: "Action Hank"For time, time cap 12:00
- 21 - 18 - 15 - 12 - 9 - 6
- deadlift (48 kg)
- V-ups (scaled to ab-mat sit ups with 4 kg med ball)
Finished in 11:15

It was outside, it was too bright, and plenty warm (more than enough to exercise in the sun), and then I ended covered in black dust from the sit ups. Oh, and I got a blister on a finger from the deadlifts too

Today's #Workout

Mobility: Banded &s + pec stretch

Warm up: 8 min AMRAP
- 30" skipping rope
- 10 single arm upright DB rows (5 kg) e/s
- 5 (empty) barbell bench press
- 10 deadbugs

Strength: #BenchPress
- Max bench press at 50-60% of 1RM + 2,5-5kg -> 16x 25kg
- 1 min rest
- Max bench press at 50% of above weight -> 26x 15 kg

Workout: 15 min AMRAP
- 16 cal row
- 19 DB bench press (scaled to 7 kg)
Did 4 rounds + 10 presses (4+26)

still quite sore from Tuesday. Also tried the 10kg DB for the wod and there was no way I would do 19 reps (or the intermediate 15)

Today's #Workout

Mobility:
- 20 alternating 90-90
- 10 alternating 90-90 into hip thrust
- 60 sec squat hold

Warm up: 8 min AMRAP
- 10 alternating Cossack squats
- 10 banded good mornings
- 10 up-downs
- 10 deadbugs
- 5 (empty barbell) backsquats

Strength: 20 rep backsquat #BackSquat
- 10x 25 kg
- 10x 35 kg
- 15x 40 kg
- 20x 45 kg

Workout: "Dee Dee" 5 x (2 min work - 2 min rest) #DeeDee
- 12 cal erg bike (set at 8)
- 10 front squats (25 kg)
- max bar facing burpees
Did: 7 - 7 - 5 - DNF - 3 burpees

At round 2 I got a side stitch, I managed to finish round 3, but did not finish round 4 (at squat nr 5 I just couldn't go further) so I took some extra rest & managed to finish round 5.

After all the squats, my legs are shot.

Today's #Workout

Warm up 1:
- 1 km walk
- 10 mins erg bike

Warm up 2: 3 rounds
- 1 min foam rolling thoracic spine
- 20 banded pull aparts
- 10 overhead deadbugs (5 kg - shoulders being tired from last few days)

Triceps, core & pull: 3 rounds
- 10 skull crushers (7,5 kg)
- 6 bent over single arm kettle bell rows e/s (16 kg)
- 40 sec Chinese face up plank

Cool down:
- 1 km walk

Sore from the 4 workouts this week + my left calf is still annoying from the cramp I got on Wednesday doing those hamstring curls at the rings. Still managed to get some decent workout today. Felt better than yesterday's.

Today's #Workout

Warm up 1:
- 15 min erg bike (chill pace)
- 10 min foam rolling

Warm up 2:
- Burgener warm up for snatches
- 3 high hang snatch
- 3 hang snatch
- 3 snatch

Skill: 6 min EMOM
- odd mins: chin ups (jumping for me)
- even mins: pull ups (ring rows for me)

Workout prep: 3 rounds
- 3 squat snatch
- 2 shuttle run
- 4 sit ups

Workout: for time, time cap 16 mins
- 10 squat snatches (18 kg)
- 10 shuttle runs (8m there & back)
- 30 med ball sit ups
- 10 squat snatches
- 30 med ball sit ups
- 10 shuttle runs
- 10 squat snatches
- Done in 13:08

Today's workout everything fell off and wrong, and tired of minuscule progress on any pull up/chin up variation

Today's #Workout

Mobility: banded 7s

Warm up: 8 mi AMRAP
- 30" single unders
- 10 single arm dumbbell upright row e/s (7 kg)
- 5 bench press (empty bar, 15 kg)
- 10 deadbugs

Strength:
- Max reps bench press at 50-60% of 1RM -> 24 reps 22 kg
- 1 min rest
- Max reps bench press at 50% of previous weight (or empty bar) -> 25 reps 15 kg

Workout: 5 rounds
- 1 min max single unders (90 - 95 - 90 - 95 - 95)
- 1 min max elevated push ups (16 - 14 - 12 - 12 - 11)
- 1 min rest

Day wasn't long enough as it was (4h in the car + normal work day), so adding some gym to clear the mind,

Today's #Workout

Warm up: 2 rounds
- 1 min arm only row
- 1 min leg only row
- 1 min row

Workout: 20 x (20" work + 10" rest): row
managed an average of 81m per set, with an average split of 2:03.4

Leg pump: 3 rounds
- 10 Romanian deadlifts (40 kg)
- 10 ring hamstring curls
- 15 calf raises
- 2 min rest

Since I don't know if I will make it tomorrow, going today, also needed something I did not have to think, just do

Today's #Workout

Mobility: 2 rounds
- 10 alternating Cossack Squats
- 10 banded Shoulder Press

Warm up: 8 min AMRAP
- 30" machine
- 3 Muscle Cleans (empty barbell, 15 kg)
- 3 Hang Power Cleans (empty barbell, 15 kg)
- 3 Front Squats (empty barbell, 15 kg)
- 3 Push Press (empty barbell, 15 kg)
- 5 Roll & Reach
- 10 alternating Bird-Dog

Strength
- 10 min EMOM:
- 1 Barbell Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 70-75% of 1RM Clean
- It's been a while since I have tested, so I did: 25 - 26 - 27 - 28 - 28 - 29 - 29 - 30 - 30 - 31 kg
- Into 3 min EMOM:
- 3 Clean Deadlifts @ 80-90% of 1 RM clean
- Did it at 35 kg

Workout prep: 1 round
- 5 cal bike (row)
- 2 DB deadlifts (9 kg)
- 2 DB Power Cleans (9 kg)
- 2 DB Shoulder to Overhead (9 kg)

Workout: Numbuh Two #NumbuhTwo (timecap: 17 mins), did the intermediate reps with a slightly lower weight (9 kg instead of 10 kg) & row (more cals) instead of air bike, which ended being: 21 - 18 - 15 - 12 - 9 - 5 for cals / 18 - 15 - 12 - 9 - 6 - 3 for the movements
- Cals row
- Dumbbell Deadlifts
- Dumbbell Hang Power Cleans
- Dumbbell Shoulder to overhead

Finished within time cap at 16:45, kinda dead, but needed the just push through brain can't think workout today

Today's #Workout

Warm up: 3 rounds
- 20 deadbugs
- 30" squat with rotations
- 3 ATG squats with 3" pause at bottom e/s

Core: 3 rounds
- 16 Russian twists (12 kg)
- 10 prone Ys (2 kg)

Modified pull ups: 10 rounds
- 4 toe assisted pull ups
- 45" rest
(also known as a 10 min EMOM)

Just something quick and easy to move a bit, not much more

Today's #Workout

1 km walk + 8 mins bike

Warm up: 3 rounds
- 20 banded pull aparts
- 10 overhead deadbugs (7 kg)

Core: 3 rounds
- 20 quadruped opposites
- 30 sec plank on hands

Strength: 3 rounds
- 45 sec batwing hold (7 kg)
- 10 chest supported DB rows (10 kg)
- 10 DB lateral raises (4 kg)

1 km walk

Needed some movement after the last three days of travel & site visit mostly standing / just walking. Not a fan of the super loud hard dance that was playing today, so I hid in a far away corner where the music wasn't as loud to do my thing

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Today's #Workout

Mobility: 2 rounds
- 10 banded pass overs
- 10 manmakers

Warm up: 8 min AMRAP
- 3 power snatch (empty bar, 15 kg)
- 3 2" pause front suqat (emtpy bar, 15 kg)
- 10 deadbugs
- 4 up-downs
- 8 box step ups

Strength: 6x every 90 sec: 2 2" pause front squat (at around 80% of 1RM) #PauseFrontSquat #FrontSquat
- 35 kg
- 36 kg
- 37 kg
- 38 kg
- 39 kg
- 40 kg

Workout: Camaro (scaled to)
- 2 rounds:
- 15 power snatch (empty 15 kg bar)
- 15 bar facing burpees
- Finished in 4:37
- At minute 6: 2 rounds:
- 12 overhead squats (empty 15 kg bar)
- 12 burpee box step overs (20 in)
- Finished in 4:26
- At minute 12: 2 rounds:
- 10 squat snatch (emtpy 15 kg bar)
- 10 burpee box get over (24 in)
- Finished in 4:55

Getting into the WODs again, having fun, this one left me quite flushed for a while after, but I kept a good tempo & scaled well since goal was 4:00 per round and timecap 5:00 to get some at least some rest between parts.

Today's #Workout

Warm up
- 20 banded pull aparts (9 kg band)
- 10 overhead deadbugs (7 kg)

Triceps, core & pulling: 3 rounds
- 10 triceps roll backs (3 kg)
- 10 inverted rows
- 30" reverse plank

Modified pull ups: 12 rounds
- 2 toe assisted pull ups
- 30" rest

Lats & arms: 5 rounds
- 45" batwing hold (6 kg)
- 10 chest supported DB rows (10 kg)
- 10 lateral DB raises (3 kg)

More core: 3 rounds
- 10 deadbugs
- 20 quadruped opposites
- 30" side plank e/s
- 30" plank (on hands)

1 km walk there & 1 km back too

Today's #Workout

Warm up: 3 rounds
- 20 banded pull aparts
- 10 overhead deadbugs (7 kg)

Core: 4 rounds
- 3 V-up complex (modified to: tuck up, leg out, leg out, tuck up)
- 20" superman hold

Biceps, core & pull: 3 rounds
- 8 renegade rows e/s (7,5 kg)
- 20" active bar hang
- 10 barbell bicep curls (12,5 kg)

Lats for days: 5 rounds
- 8 triceps roll baks (2,5 kg)
- 6 Pendley rows (3 rounds 30 kg, 2 rounds 25 kg)

Grip & core: 4 rounds
- 16 m suitcase carry e/a (20 kg)
- 10 oblique raises e/s (20 kg)
- 10 weighed sit ups (8 kg)

Today's #Workout

Warm up: Burgener like warm up practicing dip / extend / front squat - then dip - extend - push jer

Strength: 5x E2MOM 3 squat cleans + 3 push jerks #SquatClean #PushJerk
- 20 kg
- 22 kg
- 24 kg
- 25 kg
- 26 kg

Workout: "Scouts: 3 rounds for time (timecap 12:00)
- 15 m front rack walking lunges (barbell 20 kg)
- 15 ring rows (could not get banded pull ups with the bands)
- Finished in 6:31

did stuff, moved, still not a fan of overhead weight (thanks unstable hyper-mobile shoulders)

Today's #Workout

Warm up: 8 min AMRAP
- 10 rol and reach
- 10 alternating bird-dog
- 10 glute bridges on heels
- 3 deadlifts (emtpy bar & build up)
- 5 box jumps (12in)

Strength: E2MOM 5x3 deadlifts at 75-80% of 1RM #Deadlift
- 65 kg
- 67 kg
- 68 kg (80%)
- 69 kg
- 70 kg

Workout: "Royals" For time (Timecap 16 min)
- 50 tuck ups
- 25 box jump overs (12in)
- 50 knee raises
- 25 box jump overs
- 50 sit ups

Finished in 10:22, happy with consistent low box jumps & starting to do kipping knee raises

Today's #Workout

Warm up: 3 rounds
- 20 banded pull apart (9kg band, doubled)
- 10 overhead deadbugs (7 kg DB)

Upper back & pulling: 3 rounds
- 10 inverted rows
- 10 prone Ys (1 kg plates)
- 10 banded lat pull downs (15 kg band)

Lat building: 6 rounds
- 6 single arm bent over DB rows (first round 12,5 kg, then Ona said go up, 15 kg)

Grip: 4 rounds
- 30" active bar hang
- 3 plate pinch around the world e/s (rigged a 5 kg plate with 2 1kg plates and a thick elastic to make a 7 kg plate, since 5 is too light & 10 is too heavy at the moment)

Core: 4 rounds
- 10 plank rotations e/s
- 10 standing banded fire hydrants e/s
- 10 single leg straddle e/s

Today's #Workout

Warm up: 3 rounds
- 20 banded pull aparts
- 10 overhead deadbugs (7 kg)

Core: 3 rounds
- 10 deadbugs
- 10 plank bring through e/s
- 10 hollow rocks (tucked knee for me)

Modified pull ups: 10 min EMOM
- 3 toe assisted pull ups
- rest the rest of the time

Lats: 5 rounds
- 8 inverted row supinated grip
- 8 inverted row pronated grip
- rest as needed

Grip on fire 3 rounds
- 200 m farmers carry (2x 16kg)
- 10 Russian KB swings (16 kg)
- 10 KB deadlifts (2x 16kg)
- rest as needed

And then my grip was shot, my brain was dead, and I am ready for the weekend. Another very eventful workweek has gone and probably another one is coming...