cbroccoli – Page 329 – Fitness Managed

Sunday Workout with the new Assault Bike and SkiErg

By cbroccoli | 14/02/2016 - 22:04 |15/02/2016 EMOM, Light Weights, M, Medium (< 15 min), Triplet

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EMOM for 12 mintues do the following alternating SkiErg and Assault Bike in the Odd minute:

Odd minute: 12 x Calorie SkiErg / Assault Bike
Even minute: 18 x Wall Balls @ 9kg

Results: Ave HR: 168 / Max HR: 177!

Bench Press then Double Unders, Cleans, Front Squats and T2B

By cbroccoli | 13/02/2016 - 21:49 |14/02/2016 Chipper, Medium (< 15 min), Medium Weights, Task Based, W-G-M

Not for time do:

5 x Bench Press@ 73kg

Then for time do:

50 x Double Unders
25 x Hanging Cleans @ 43kg
20 x Toes to Bar
15 x Front Squat @ 43kg
20 x Toes to Bar
25 x Hanging Cleans
50 x Double Unders

Results: For the AMAP: 13:40. Ave HR 158 / Max HR 174.

Deadlifts then Thrusters and Burpee Pullups

By cbroccoli | 10/02/2016 - 08:50 |10/02/2016 Light Weights, M-G, Task Based, Triplet

Not for time perform 5 rounds of:

6 – 8 x Deadlifts @ 70kg

Then for time do one round of the following:

40 x Thrusters @ 15kg
10 x Burpee/Pullups
30 x Thrusters @ 15kg
10 x Burpee/Pullups
20 x Thrusters @ 15kg
10 x Burpee/Pullups
10 x Thrusters @ 15kg
10 x Burpee/Pullups

Results: 11:33, Max HR 175/ Ave HR 163. For the Thrusters, I used my small sandbag but 7-8kg dumbbells or an empty 20kg bar would also work.

Dumbbell Work then Kettlebell Swings, Dips, Squats and Toe Touches

By cbroccoli | 09/02/2016 - 08:47 |09/02/2016 Couplet, Light Weights, M-G, Medium (< 15 min), Time Based

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Part A: EMOM for 16 minutes do the following using a single dumbbell. Complete all reps on one side before doing the other side.

Odd minute – 5 x Dumbbell Press per Hand @ 20kg
Even minute – 5 x Dumbbell Row per Hand @ 20kg

Part B: Then do AMRAP in 8 minutes of:

16 x Kettlebell Swings @ 24kg
8 x Dips

Part C: Rest 2 minutes then do AMRAP in 8 minutes of:

16 x Toe Touches (total)
8 x Goblet Squats @ 24kg

Results: Part B: 7 rouznds plus 4 KBS. Part B: 5 rounds plus 16 TT.

Repeat of Jan 29 2015

By cbroccoli | 27/01/2016 - 20:44 |27/01/2016 Couplet, Light Weights, Short (<5 min), Task Based, W-G

This is a repeat of the Jan 29 workout from 1 year ago.

Not for time do 5 rounds of:

5 x Racked Split Squats @ 40kg

For time complete the following while EMOM doing 3 Bar Hop Burpees (inspired by Atomic Crossfit’s Family is Forever).

25 x Sumo Deadlift Highpull (30kg)
10 x Plate Pushups (pushups with hands raised on plates to give extra range of motion)
20 x SDLHP
15 x Plate Pushups
15 x SDLHP
20 x Plate Pushups
10 x SDLHP
25 x Plate Pushups

Results: 8:17 compared to the 13+ from last time (but did 3 burpees this time instead of 5)

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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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