Body Weight – Page 72 – Fitness Managed

Deadlifts then Pullups, Box Jumps and KBS

By cbroccoli | 06/02/2018 - 19:37 |06/02/2018 Body Weight, Long (< 20 min), M-G, Time Based, Triplet

Every 3 minutes for 12 minutes

8 x Deadlifts

AMRAP in 20 minutes of (TK Hero WOD)

8 x Strict Pullups
8 x Box Jumps
12 x Kettlebell Swings

Results: Deadlifts 135-160-185-205lbs. Metcon – 8 rounds plus 6 reps (alternated my pullup grip every few reps)

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.

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!

Bradshaw: HSPU, Deadlifts, Pullups and DUs

By cbroccoli | 26/01/2018 - 07:10 |21/12/2018 Body Weight, Chipper, Task Based, Very Long (>20 min), W-G-M

10 rounds for time (Bradshaw Hero WOD)

3 x Handstand Pushups
6 x Deadlifts @ 185lbs
12 x Pullups
24 x Double Unders

Results: 26:34. Pullups were the limiting factor. The rest went quick.

Bench Press then Box Jumps, Thrusters, T2B, Overhead Hold and Burpees

By cbroccoli | 23/01/2018 - 15:05 |24/01/2018 Body Weight, Chipper, M-G, Task Based, Very Long (>20 min)

Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

3 x Bench Press

Final 2 rounds…

Max unbroken reps Dynamic Pushups (Bozu, Plate Pushups, etc.)

Then repeat of the Jan 2 workout. Three rounds for time (CF Invictus workout from December 30)

10 x Box Jumps
15 x Thrusters @ 75lbs
20 x Toes to Bar
3 Minute Dumbbell Overhead Hold @ 12kg per hand (do 3 burpees every time you need to put the dumbbells down)

Results: Bench 135-165-185-195-205 (new 3RM). 22 and 17 plate pushups with 6cm plates. Metcon 21:18. Really hard workout when done right!

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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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