M – Page 26 – Fitness Managed

Back Squats and Pullups then Row, Thrusters, Burpees

By cbroccoli | 29/12/2017 - 12:13 |30/12/2017 Light Weights, Long (< 20 min), M, Time Based, Triplet

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Four sets of:

4-6 x Back Squats
Rest 90 seconds
3-4 x Weighted Pull-Ups
Rest 90 seconds

AMRAP in 20 minutes of

Row 500m
30 x Dumbbell Thrusters @ 12kg per hand
20 x Burpees
Rest 2 minutes

Results: Back Squats 95-135-165-185lbs all at 6 reps. Metcon 2 rounds plus 500m row, 24 Thrusters.

Just Row

By cbroccoli | 15/12/2017 - 07:03 |15/12/2017 Long (< 20 min), M, Singlet, Time Based

Wanted to run but the roads are covered in ice outside so decided to stay inside.

AMRAP in 20 minutes

Row for calories

Results: 109.8 calories (2.3 miles/3.7km)

Clean and Press then BJs, Burpees, and Kettlebell Swings then Pullup Complex

By cbroccoli | 11/12/2017 - 08:36 |11/12/2017 Light Weights, M, Short (<5 min), Time Based, Triplet

Five sets of

4 x Power Clean and Press
Rest 2-3 minutes

Then AMRAP in 7 minutes of

7 x Box Jumps
7 x Burpees
7 x Kettlebell Swings

Then EMOM for 12 minutes rotate through each station (3 rounds of each).

Station 1: 3 x Strict Pullups
Station 2: 3 x Strict Pronated Grip Pullups (Chin Ups)
Station 3: 3 x Narrow Grip Pullups
Station 4: 3 x Narrow Grip Pronated Grip Pullups

Results: Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest). AMRAP 6 rounds plus 3 reps

Back Squat and Toes to Bar then Run

By cbroccoli | 24/10/2017 - 10:43 |24/10/2017 Body Weight, M, Singlet, Task Based, Very Long (>20 min)

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Four rounds

6-8 x Bodyweight Back Squat
6-8 x Strict Toes to Bar
Rest 3 minutes

Then Run 5k

Results: Back Squats @ 165lbs. 5k in 26:30.

Strict Press and Pullups then TRX Atomic Pushups and Rows, Russian Twists and Box Jump Overs

By cbroccoli | 06/09/2017 - 17:49 |06/09/2017 Body Weight, Chipper, M, Medium (< 15 min), Task Based

Not for time do 6 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next set.

5 – 5 – 2 – 2 – 1 – 1

For time

50 x TRX Atomic Pushups
50 x TRX Reverse Rows (place feet where you can do the first 10-15 unbroken)
50 x Russian Twists @ 12kg
50 x Box Jump Overs

Results: For the strict press 95/115/135/145/150/155 (new 1RM). For the metcon finished in 13:20. Started the reverse rows with feet on a bench but after 25 reps moved to the floor.

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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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