July 2014 – Page 2 – Fitness Managed

40/40

By cbroccoli | 16/07/2014 - 13:43 |27/07/2014 Couplet, Light Weights, Medium (< 15 min), Task Based

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For time perform 4 rounds of the following:

40 Calorie Row
40 Pushups

Thrusters/Pullups plus Cleans/T2B Killer Metcon

By cbroccoli | 11/07/2014 - 06:26 |26/11/2014 Couplet, Heavy Weights, Light Weights, Long (< 20 min), Short (<5 min), Singlet

Push press

3-3-3-3-3-3 @ 50Kg

For time perform 8 rounds of each of the following couplets for a total of 16 rounds. Rest between couplets for a few minutes.

10 Sandbag Thrusters @ 15kg
5 Strict Pullups

then

10 Sandbag Squat Cleans @ 15kg
5 Toes to bar

As usual I was making it up as I went along, so switched from 10 to 12 reps for the first exercise about half way through the first round and then back to 10 about half way through the second because the cleans were killing me.

Keeping both at 10 will keep the overall time in a more reasonable range.

Overhead Squats, Burpees and KB Swings

By cbroccoli | 10/07/2014 - 06:32 |27/07/2014 Couplet, EMOM, Heavy Weights, Light Weights, Medium (< 15 min)

EMOM for 12 minutes perform the following:

2 Overhead Squats working up to a heavy weight

Then EMOM for 8 minutes perform the following:

10 Kettlebell Swings
5 Burpees

TRX Hotel Workout 1

By cbroccoli | 03/07/2014 - 07:32 |21/02/2020 Body Weight, Medium (< 15 min), Triplet

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For time perform the following in a reverse ladder of 21-18-15-12-9-6-3 reps for a total of 7 rounds.

TRX Atomic Pushups
TRX Reverse Rows

Between each round do 20 Air Squats.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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