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.

Conditioning

Untimed, but fast as possible
Ecomill Run - 0.30, 0.25, 0.20, 0.15
Jacob's Latter - 30 feet, 25 feet, 20 feet, 15 feet
Kettlebell Swing - 4x20

10 Minutes of boxing

Plank Pulldown - 3x10.....22.5

The JB got easier as I got more used to it, will have to increase the amount of feet on it next time.

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

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

Superset
Pull Throughs (with hold at top) - 50x12, 60x12, 12
KB Swing - 3x15....50

For time
Run 0.50 Miles on ecomill
Bike 2 Miles at resistance 10
Time - 14:14

DB Shoulder Walks - there and back across with 60s

Leg Elevated situp - 3x10

Legs + Random

Single Leg Hip Thrusts
45x10
65x10
65x10
65x10

Run 1 mile on ecomill - 12:53

Farmers Walk (across studio) - 4 sets with 290

Leg Elevated Situp - 3x10

Legs + Random

Hip Thrusts  - 3x20......225

For time
50 Floors on stairmaster
Run 0.50 on ecomill
Time: 19:42

Fat Grip Farmers Walk, across gym and back - 50s

Leg Elevated situps - 3x10

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 and Random

Single Leg Hip Thrust
25x10
35x10
45x10

For time
Run - 0.25, 0.2, 0.15, 0.1, 0.05.....miles on ecomill
Burpees - 25, 20, 15, 10, 5
Time - 20:28

Plate Holds 3x max time with a 10 and 25 held together

Incline Hip Raise - 3x10

Tough timed workout, glad when it ended!

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

100 calories on ecomill
50 Burpees
50 Alternating Kb Swings (50 per arm) - 50
50 Metres on Marpo - lvl 7
100 Double Unders

Sweaty Workouts, burpees were hardest.

Conditioning

Outside workout with my better half, a decently hot day as well.

1 minute pushups
post to post run
1 minute reverse lunges
post to post run
1 minute bicycle
post to post run
1 minute burpees
post to post run
(Repeat for one more set)

Rested as needed between rounds, it was a good workout, got winded especially on the burpee one.  Felt nice to be outside!

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.

Conditioning

Power Clean and Push Jerk from blocks (touch and go)
95x10
95x8
95x8

3 Rounds, each for time
Run 0.10 miles
20 KB Swings - 50
10 Burpees
30 Double Unders
150 metre row
Times - 4:34, 4:23, 4:39

Felt nice to do some clean and jerks again, was careful because of my SI joint but 95 is also very light for what I usually do, but enough to feel a bit of the burn.  The timed parts were fun, oddly, kept it fairly consistent.

Conditioning

Time to revisit an old conditioning routine, kind of

4 Rounds for time
25 Burpees
Run around the block (roughly 400 metres)
Time - 22:45

That was a killer, first workout like this on a hot day, my lungs were on fire.  I'm not sure what my old time was, but this may have been quicker.

Full Body

Went to a new gym to workout with brother so workout was random.

Lying HS Bench Press
270x10
320x8
360x7

Chest Supported Row 3x5....forget weights

Weird leg Press
180x10
270x10
270x10
270x10

Decline Bench Press
135x8
205x8
225x6
245x5

Wide Pullups - 3x10

Leg Extension - 3x12......130

Run 1 mile - 10:30

Kind of fun working out in different gym.

Conditioning

3 rounds, each for time
10 Box Jumps
10 Burpees
10 Alternate Swings (10 per arm) - 50
2:04, 2:34, 2:52

3 Rounds, each for time
Run 0.10 miles
15 Travelling Lunges per leg
25 Metres on Marpo - level 6
3:10, 3:19, 3:11

Nice sweaty workout.

Conditioning

For time
100 Double unders
100 KB Swings - 50 lbs
100 Metres on Marpo - level 5
100 Calories on Ecomill
Time - 18:13

10 Minutes on Stairmaster

The kb swings took the longest, the marpo was unbroken but overall it was a fun sweaty workout.

Conditioning

My legs are ridiculously sore from Thursday workout, so I knew this was going to be tough.

Prowler (push there, drag forwards back)
180x1
270x1
270x1
270x1

4 Rounds for time
30 Double Unders
Run 0.10 miles on ecomill
10 Jump Overs - 24 inches
Time: 15:46

That was a tough workout, the prowler part was harder than it normally would be mostly because of my legs.  The timed portion was a lung killer, each exercise was hard, good workout!

Conditioning

Time to get my sweat on.

3 Rounds for time
30 Metres standing Marpo (level 6)
10 Burpees
10 Box Jumps - 37 inches
30 Double Unders
Run 0.10 miles
Time: 19:37

Oddly the double unders, which were never broken minus one trip on round 1, seemed to wind me the most.  My back is still recovering from this annoying stiffness, so it took some time waming up, but it was a good sweaty workout.  Spent the rest of the time on mobility.