Conditioning

Conditioning with Eric and Simona.

40 seconds on, 20 seconds rest, for 5 consecutive rounds
Ecomill Run
Rowing Machine
Double Unders

Jacob's Latter, 5 rounds of 20 second max effort sprint

Cable Ab Curl - 3x12.....14

Fun but tough conditioning circuit, the double unders were easily the hardest part, but it was nice having workout partners.

Legs + Random

Triset
Straight Leg Hip Thrust - 4x8
Swiss Curl - 4x8
Bent Leg Hip Thrust - 4x8

Marpo Triset (all at resistance 7)
30 seconds at high
30 seconds at medium
30 seconds at low

For time
Ecomill Run - 0.25, 0.20, 0.15, 0.10, 0.05
Row for Calories - 25, 20, 15, 10, 5
Time: 16:47

Swiss Rollout - 3x15

Pull

Eric's day today.

3 rounds for time
15 Sumo Deadlift High Pull - 50 kettlebell
15 Ball Slam - 30 lbs (bounced)
Time: 4:53

HS Row - 5x20.....90

HS Row (high to low)
90x15
140x15
160x15
160x15

Triset
Rope Straight Arm Pulldown - 3x10....50
Dual Pulley Pulldown - 3x10....50
Wide Pullups - 4, 3, 3

Wide Grip Curl - 35x12, 10, 8, 6
Regular Grip Curl - 35x12, 10, 8, 6
Close Grip Curl - 35x12, 10, 8, 6

For time
1000 metre row
60 TRX rows
30 TRX y's
Time - 10:16

Legs + Random

Swiss Ball Triplet - 3x8

For time
Row 1000 metres
Run 0.3 miles on ecomill
Row 500 metres
Run 0.15 miles on ecomill
Time: 13:07

Farmers Walks - across gym and back with 75s for 3 sets

Leg elevated situps - 3x10

Legs + Random

Hip Thrusts
135x10
225x10
315x15
315x15
315x15

Row 100 metres for 5 sets, 17 seconds on all sets

Farmers Walks, across gym and back with 75s

TRX Pullin - 3x20

Consistent on the rows, but all sets were tough.  Heaviest weight I have done for sets of 15 on the hip thrusts.

Legs + Random

Single Hip Thrust
25x10
50x10
50x10
50x10

For time
Calorie Row - 20-15-10-5
Ecomill Run - 0.20-0.15-0.10-0.05
Burpees - 20-15-10-5
Time: 18:40

Fat Grip DB Romanian Deadlift - 3x10......50s

Kneeling Woodchop - 3x10.....27.5

Tough but good workout!

Legs + Random

Single Leg Hip Thrusts
20x10
30x10
35x10

8 Rounds for time
200 metre row
Run 0.10 miles on ecomill
Time: 19:15

Farmers Walk, across gym and back with 75s

Tension Woodchop - 3x10.....25

The timed portion was tough, sweaty but oddly fun!

Conditioning

3 rounds, untimed
10 burpees
10 alternating swings - 50 (10 per arm)
150 row
10 high stepups per leg

4 sets of max effort ecomill sprints

Conditioning

3 rounds, un timed
200 metre row
10 burpees
20 KB Swings

Box Jumps - 3x10.....37 inches

Prowler Sprints
90
180
270
315

Conditioning

This workout isnt in my program, however, my gf asked me if I wanted to workout and I never turn that down.

100 KB Swings - 50
50 Box Jumps - 37 inches
100 Double Unders

1 minute Row
1 minute travelling lunges
1 minute burpees
1 minute travelling lunges
1 minute marpo
1 minute travelling lunges

Good, sweaty as hell workout!

Conditioning

3 Rounds, untimed
30 double unders
10 burpees
20 KB Swings - 50

Row - 150 metre sprints - 28 seconds, 29 seconds, 30 seconds

Prowler Sprints - 4 sets with either 135, 180, or 225, paired with travelling lunges the distance back

Sweaty workout with my better looking half, prowler part at the end was very tough and lung exhausting.  She did a leg workout then we joined up for the prowler pairing.

Conditioning

3 Rounds for time
250 Metre row
20 Metres on Marpo at 7
30 Double unders
Time: 8:55

Prowler Sprints (across)
180
many sets at 225
more sets 180
Overall around 8 or 9 sets

Farmers Walk - across studio 3 times
4 sets at 200 lbs

Very nice conditioning routine.  The first part was a little lungs but mostly forearms.  The sprints sapped my energy, very very tough.  The farmers walk killed my grip, but I loved it.

Conditioning

3 Rounds for time
Row 250 metres
30 Double Unders
20 KB Swings - 50
Time: 9:15

3 Rounds for time
Run 0.10 miles
10 Burpees
20 metres on Marpo (lvl 7)

Sweaty one today.  The first one was all unbroken minus the last round of double unders when I kept tripping up.  The second one was tough too, the max setting on the marpo meant it was moving slow.

Lighter full body

Lighter day today, the first part was very random

Jacob's Latter - 50 feet (dislike this machine)

Row 100 Metres - 4:08

Swiss Rollouts - 20, 15, 15

Then spent 15 or so minutes rolling self out.  I tried a new technique, called smashing, something Kelly Starret informed me, a doctor and crossfit enthusiast.  It uses a barbell to roll self out....ya, that hurt.  I focussed on my hamstrings, hips, shoulders and upper traps.

Lighter day

Lighter day today, CNS would be fatigued from yesterday, plus a friend asked me to go to the gym with her.

Tension Woodchops - 3x10.....35

Ab Rollouts - 3x12

30 second row sprints - 196, 200, 196

Then spent some time rolling myself out.  I beat my record on the sprints but they nearly killed me, good recovery workout.

Core ish

Tension Ab Rollouts - 3x12

Landmine Push Press
25x8
35x8
45x8

Flutter Kicks - 3x40 (per leg)

30 second Row Intervals - 186, 192, 189, 188 (counted bonus metres)

First time doing the landmine push presses, wanted a change really.  I mainly focussed on max speed per arm.  The flutter kicks were another change, they weren't too bad.  The rowing intervals were pretty consistent but really took the wind out of me, then had a bunch of clients all lined up afterwards.

Conditioning and Core

Decided to throw in a little conditioning on the core day, just for the hell of it.

Russian Chair Leg Raises - 25, 20, 20

Row 1000 metres - 4:27

Tension Woodchops
25x10
30x10
35x10

Burpees - 3x15

I know I could have gone faster on the row machine, this is basically my first time using one since my old gym, and first time ever using a concept 2.  I'll try and beat it next time.  The tension woodchops was a good exercise my abs did feel it, and I wanted too and did keep all the burpees continuous.

Conditioning

Conditioning workout with the girlfriend today, I may have gone a bit slower than I could have but the workout was flipping tough as hell anyways.  Also I haven't done much in the way of conditioning recently.

3 Rounds for time
20 Jump Lunges (20 per leg)
20 KB Russian Swings - 24 kg
20 Burpees
20 Box Jumps - 24 inches
20 Pushups
20 Calories on Rower
20 Mountain Climbers (20 per leg)
20 Situps
Time was around 32 minutes

The pushups, the situps, the mountain climbers and the swings a bit weren't too overwhelming, the burpees and box jumps and jump lunges and row sucked more.  It was fun to workout with someone for a change, and this left us both flat on our ass it was pure conditioning, with the legs coming in second for overall pain level.  Fun workout!