February 2018 – Page 4 – Fitness Managed

Core Work and Pullups then Run 5k

By cbroccoli | 04/02/2018 - 15:44 |04/02/2018 Body Weight, M, Singlet, Task Based, Very Long (>20 min)

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3 rounds in Pushup position, rest 1 minute between rounds

10 x Bird Dogs (total)
10 x Shoulder Taps (total)
10 x Dynamics Planks (up-down is one rep)
10 x Plank Rotations (total)
50 x Mountain Climbers (total)

Then every 3 minutes for 6 minutes (2 rounds)

Max Effort Unbroken Strict Pullups

Then run 5k

Results: Pullups 11 – 7.

TRX Core Work then Cleans, Deadlifts and S2OH

By cbroccoli | 02/02/2018 - 19:50 |05/06/2018 Couplet, Light Weights, Short (<5 min), Time Based, W

Not for time 3 rounds of ( taken from Fit2Day 🙂 )

10 x TRX Side Plank per side
10 x TRX Atomic Pushups

Every 90 seconds for 9 minutes (6 sets)

3 x High Hang Clean

Then every 3 minutes for 9 minutes (3 sets)

Max Reps Unbroken Power Cleans @ final weight from last part

Then AMRAP in 7 minutes of

14 x Dumbbell Deadlift @ 16kg
14 x Dumbbell S2OH @ 16kg

Results: HH Cleans 65-80-95-105-115-125. Power Cleans 8-7-5. AMRAP 4 rounds plus 16 reps.

Weighted Pullups and Dips then Omar Hero WOD (scaled)

By cbroccoli | 01/02/2018 - 15:28 |01/02/2018 Body Weight, M, Medium (< 15 min)

EMOM for 10 minutes

Even minute: 3 x Weighted Pullups @ 30lbs
Odd minute: 3 x Weighted Ring Dips @ 30lbs

Then the Omar Hero WOD, for time

10 x Thrusters @ 75lbs (Rx is 95lbs)
15 x Burpees
20 x Thrusters
25 x Burpees
30 x Thrusters
35 x Burpees

Results: Metcon 11:20… as you probably can guess it was not an easy WOD… just keep breathing!

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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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