Workouts

Thursday, September 20th, 2018

This workout was a lot of fun while I was doing it, but now as I write this my back is killing me. Clearly my Cluster form was out of practice – so be careful out there.

PUSH/PULL/SQUAT

Warm Up – 3 rounds

50 meter row – legs only

50 meter row – arms only

50 meter row – full body

5 dive bomb push ups

10 ring rows

10 side to side ball slams

 

Strength Training – 2 rounds

1 MINUTE EACH

Max reps pull ups

Max reps strict press (35 lbs dumb bells)

*rest 1 minute*

1 MINUTE EACH

Max reps ring rows

Max reps dual alternating push press (45 lbs dumb bells)

*rest 1 minute*

 

Performance Training – Partner work – 1 works 1 rests – 20 minute AMRAP

Ascending reps ladder – 1, 2, 3, 4, …

Slam ball cluster (70 lbs)

Calorie row

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Wednesday, September 19th, 2018

My girlfriend and I went on a pretty lengthy hike so I’m going to count that as a workout and move on.

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Tuesday, September 18th, 2018

It’s like a giant plank sandwich! I can handle weighted push ups pretty easily, but start adding weight to pull ups and I can barely hang from the bar.

SQUAT/AEROBIC

Warm Up

Athletic based: high knees, butt kickers, side shuffles, high skips, sprints, etc.

 

Strength Training – 4 rounds

4-6 front rack reverse lunges each side (55 lbs kettle bells)

8-12 hand walk outs

*rest 90 seconds*

 

Performance Training – For time (20:10) – 4 rounds

400 meter run

20 wall balls (20 lbs)

30 russian twists each side (20 lbs)

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Monday, September 17th, 2018

Thank goodness my lovely girlfriend found an awesome Crossfit gym for us to use while I was out of town visiting her – a couple that works out together stays together.

PUSH/PULL

Warm Up – 20 seconds on, 10 seconds off, 4 rounds each

Row, Super planks, and kick outs

 

Strength Training – 1 minute on, 1 minute off – 4 rounds

STATION 1 – Bench press (135 lbs), hand stand push ups

STATION 2 – Calorie row

 

Performance Training – Partner work – 1 works 1 rests

50 pull ups

100 v-ups

50 burpees

100 ball slams (30 lbs ball)

50 renegade rows each side (50 lbs dumb bells)

100 skaters each side

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Saturday, September 15th, 2018

It’s like my trainer knew that I was going to spend the weekend shoving bad food in my mouth, so extra core work on a Saturday to make sure at least the gut muscles don’t end up out of shape.

Warm Up – 8 minute AMRAP

5 light push shots

5 light wall balls

10 light push press

10 ring rows

10 light kettle bell swings

100 meter row

 

Strength Training – 30 seconds on, 15 seconds off – 2 rounds

V-ups

Hollow hold

Toes-to-bar

Contralateral v-ups

Side plank pikes

Leg raises

Extended plank hold

Flutter kicks

 

Performance Training – “Hale Storm” – 30 minute time cap

600 meter row

50 wall balls (20 lbs)

500 meter row

40 kettle bell swings (70 lbs kettle bell)

400 meter row

30 thrusters (45 lbs dumb bells)

300 meter row

20 hand stand push ups

200 meter row

10 pull ups

100 meter row

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Friday, September 14th, 2018

Nothing like a little competition to get the weekend off to a strong start – not a lot of rest in this workout so don’t hold your breath for a break (aka I hate EMOM’s).

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Thursday, September 13th, 2018

It’s like a giant plank sandwich! I can handle weighted push ups pretty easily, but start adding weight to pull ups and I can barely hang from the bar.

PUSH/PULL

Warm Up

3 ROUNDS

5 front/lateral/rear dumb bell raises

25 jumping jacks

10 superman pass throughs

THEN…

Max duration plank

 

Strength Training – 6 rounds, every 90 seconds complete 4 reps

STATION 1 – weighted pull up ladder

STATION 2 – weighted push up ladder

THEN…

2 minutes max reps ring rows

 

Performance Training – 2 rounds

3 MINUTE AMRAP

10 hand stand push ups

10 renegade rows each side (45 lbs dumb bells)

*rest 1 minute*

3 MINUTE AMRAP

100 meter row

10 burpees

 

Afterburner

Max duration plank

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Tuesday, September 11th, 2018

I never realized sprints and heavy deadlifts would make for such a tough workout, but my inability to go up stairs today would suggest otherwise.

HINGE/PUSH

Warm Up

3 ROUNDS

5 kettle bell dead lifts

5 kettle bell dead lift high pulls

5 kettle bell swings

3 ROUNDS

10 explosive glute bridges

10 bird dogs

10 light ball slams

2 ROUNDS

100 meter run

5 push ups

5 kick outs

 

Strength Training – 6 rounds

STATION 1 – 2 50 METER SPRINTS

Start round 1 by hitting about 60% of your max sprint speed, increase by 10% each round (do last 2 rounds as fast as possible)

STATION 2 – 4 REP MAX KETTLE BELL DEADLIFTS (dual 106 lbs. kettle bell with green band)

Increase weight each round, should hit failure in round 5 or 6

 

Performance Training

FOR TIME (5:04)

20 reps/16 reps/10 reps

Snatches (53 lbs. kettle bell)

Hand stand push ups

*rest 2 minutes*

100 METER RUN FOR TIME (15 seconds)

*rest 2 minutes*

200 METER RUN FOR TIME (34 seconds)

*rest 4 minutes*

400 METER RUN FOR TIME (1:15)

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Monday, September 10th, 2018

Usually I’m off work on Monday, but that was not the case today (fill in duty). Still had time to get the week started off on a solid note with a deceptively-tough workout.

SQUAT/PULL/TESTER

Warm Up – 3 rounds

10 scapular retractions on pull up bar

10 light ball slams

10 ball slam thrusters

10 super crunches

30 second bottom out squat hold

 

Strength Training – For Time

9 reps/6 reps/3 reps

Cluster from the ground (45 lbs. dumb bells)

Strict pull ups

 

Performance Training

5 MINUTE AMRAP

5 goblet squats (88 lbs. kettle bell)

150 meter row

*rest 3 minutes*

5 MINUTE AMRAP

20 renegade rows total (45 lbs. dumb bells)

30 bear hug walking lunges total (50 lbs. slam ball)

*rest 3 minutes*

5 MINUTE AMRAP

20 v-ups

20 ball slams (35 lbs. slam ball)

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Saturday, September 8th, 2018

Back in the gym and extremely sore after Friday, working on a lot of back and a little cardio to pass the time.

Warm Up – 10 minute AMRAP

100 meter jog

10 ring rows

10 face pulls

10 sit ups

10 light ball slams

20 second hollow hold

 

Strength Training – 4 rounds

5-7 strict pull ups

*rest 30 seconds*

12-15 dual dumb bell bent over rows (50 lbs. dumb bells)

8-10 ring rows

12 v-ups (or toe-to-bar)

*rest 60-90 seconds*

 

Performance Training – Partner Up!

8 MINUTE AMRAP

10 push ups

10 ball slams

100 meter run

*SWITCH PARTNERS*

**then rest 3 minutes**

8 MINUTE AMRAP

10 alternating renegade rows (50 lbs. dumb bells)

10 v-ups

100 meter row

*SWITCH PARTNERS*

 

Afterburner

100 alternating unilateral medicine ball chest press (50 lbs. dumb bells)

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Friday, September 7th, 2018

This was a big and brutal workout devised by my man Clay Lunney – in part to honor the first responders involved during the attack on 9/11. Well worth the getting my butt kicked.

Warm Up

Athletic based, stretching, Z-health

 

Strength Training – Finish for time 

40 reps/30 reps/20 reps/10 reps

Heavy kettle bell dead lift high pull (62 lbs.)

Heavy kettle bell push press (62 lbs.)

Leg raises

 

Performance Training

Run 600 meters

50 total lunges with 70 lbs. sand bag

Run 600 meters

50 burpees

Run 600 meters

50 total lunges with 70 lbs. sand bag

Run 600 meters

50 burpees

Run 600 meters

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Thursday, September 6th, 2018

After feeling like absolute poopy on Wednesday, somehow I showed up to today’s workout feeling fresh and pain-free. Which is unusual because, like the Hulk, the secret is I’m always sore.

HINGE/WORK CAPACITY

Warm Up

2 ROUNDS: 10 dead lifts, 10 dead lift high pulls, 10 swings (53 lbs. kettle bell)

2 ROUNDS: 20 meters of – high knees, butt kickers, side shuffles, high skips

2 ROUNDS: 10 meters of – bear crawls, toe touches, walking quad stretch, heel walks

 

Strength Training – 3 rounds

60 seconds max reps banded kettle bell swings (70 lbs.)

*rest 60 seconds*

60 seconds of plank (weighted, rings, extended, etc.)

*rest 60 seconds*

 

Performance Training

3 minutes max reps ground to overhead (45 lbs. dumb bells)

Immediately into …

800 meter run for time

*rest 5 minutes*

 

Afterburner – 8 minute AMRAP

50 meter unilateral farmer carry both sides (70 lbs. kettle bell)

50 meter unilateral front rack carry both sides (53 lbs. kettle bell)

50 meter unilateral overhead carry both sides (44 lbs. kettle bell)

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Wednesday, September 5th, 2018

Leg day again, already?! Word to the wise, leg work at 5:00 AM is a pain in the … legs.

SQUAT/PULL

Warm Up – 3 rounds

100 meter row

10 PVC pass throughs

10 banded face pulls

10 reverse flies (20 lbs. dumb bells)

 

Strength Training – 4 rounds

3 reps max eccentric pull ups

*rest no more than 60 seconds*

8-12 overhead reverse lunges each side (45 lbs. dumb bells)

*rest no more than 60 seconds*

 

Performance Training – 3 rounds / 1 minute on, 1 minute off

MINUTE 1: Max reps pull ups

MINUTE 2: Max calorie row

MINUTE 3: Max reps step ups (24 in.)

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Tuesday, September 4th, 2018

Cleans (especially with dumb bells) are one of my least favorite movements. So if you’re gonna do them, might as well go heavy.

HINGE/PUSH

Warm Up – 7 minute AMRAP

5 unilateral dead lifts (53 lbs. kettle bell)

— 3 unilateral dead lift high pulls (53 lbs. kettle bell)

— 1 unilateral clean (53 lbs. kettle bell) *complex*

5 super plank to hand walkouts

10 scorpions

 

Strength Training 

Dual clean ladder – 6 rounds

Perform 4 reps of dual cleans each minute going up in weight until you hit your max (70 lbs. dumb bells)

Then…

1 minute max rep push movement (hand stand push up, dips, push ups)

*rest 60 seconds*

— 3 rounds

 

Performance Training – Teams of 2-4, 1 minute of work each, 5 rounds each

10 kettle bell swings (70 lbs.)

5 burpees

Max reps push shots (20 lbs. wall ball)

*REST WHILE YOUR PARTNERS GO*

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Monday, September 3rd, 2018

A lot of people take Labor Day off, but come on people – it’s in the name! To be fair I also ate my weight in meat later, but I worked for it.

SQUAT/PULL

Warm Up – 7 minute AMRAP

100 meter row

10 superman pass throughs

10 meter duck walk

10 v-ups

 

Strength Training – 3 rounds

8-12 reverse front rack lunges each side (53 lbs. or 62 lbs. kettle bell)

*rest no more than 60 seconds*

2 reps max eccentric pull up

*rest no more than 60 seconds*

 

Performance Training – 20 minute partner AMRAP

15 v-ups or toe-to-bar

15 ice skaters each side

15 goblet squats (53 lbs. kettle bell)

200 meter row

*SWITCH PARTNERS*

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Sunday, September 2nd, 2018

First workout of September included some brutal isometric work and a circuit that’s best done with a friend.

Warm Up

Athletic based moves, running

1 inchworm complex each side

Shoulder mobility

 

Strength Training – Isometric Turkish Get Up – 40 lbs. kettle bell

Break down the Turkish Get Up into 5 separate moves and complete each move in an ascending ladder, holding at each stop for 30 seconds.

After completing the ascending ladder on the right side, hold the weight over-head and complete 10-12 walking lunges – then finish the final Turkish Get Up.

Repeat on left side

 

Performance Training – 3 minutes per station, broken into 90 second segments

STATION 1:

Max rep thrusters (50 lbs. dumb bells) / Max rep TRX pistol squats

*RUN 200 METERS*

STATION 2:

Tire flips / Tire Jumps

*RUN 200 METERS*

STATION 3:

Max rep renegade rows (50 lbs. dumb bells) / Max rep TRX rows

*RUN 200 METERS*

STATION 4:

Max reps Side to side partner ball passes (10-15 lbs. slam ball) / Max reps partner clap push ups

*RUN 200 METERS*

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Friday, August 31st, 2018

Another complicated Friday workout – you’ll need a deck of cards and an intimate knowledge of the party game “Mafia.”

 

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Thursday, August 30th, 2018

Wrapping up the month of August with a re-test of some complex strength movements like snatches and hand stand push ups. Tried to hit the 100 lbs. dumb bell and failed – always room for improvement!

HINGE/PUSH/TESTER

Warm Up – 2 rounds

5, 4, 3, 2, 1 reps of kettle bell dead lift, dead lift high pull, swing

10 hand to hand touches each hand

5 dive bomb push ups

10 scap retractions on pull up bar

5 reps of 3 second eccentric ring rows

 

Strength Training

2 minutes to find 1 rep max dumb bell or kettle bell snatch each arm (95 lbs. dumb bell)

4 minutes total to find max unbroken reps of muscle ups/pull ups and strict hand stand push ups (3 muscle ups, 22 pull ups, 16 strict hand stand push ups)

 

Performance Training – 24 minute E3MOM

MINUTE 0:

1 rep dual clean, 1 rep push press (45 lbs. dumb bells)

then 2 reps each, 3 reps each, 4 reps each, 5 reps each

*rest remainder of 3 minutes*

STATION 2:

300 meter athletic movement in 50 meter increments (side shuffle, back pedal, sprint, etc.)

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Wednesday, August 29th, 2018

Back to work after a day of rest (kinda) and you might as well jump right back in with heavy squats and work capacity training.

SQUAT/WORK CAPACITY

Warm Up – 30 seconds on, 30 seconds off for 3 rounds

Jump rope, cossack squats, side to side ball slams, push shots

 

Strength Training – 10 minute AMRAP

3-5 slam ball wall balls (70 lbs.)

*rest no more than 30 seconds*

3-5 front rack squats (70 lbs. dumb bells)

*rest no more than 60 seconds*

 

Performance Training – 24 minutes / 1 minute on, 1 minute off

STATION 1:

40 double unders

Max reps ball slams for time remaining (50 lbs.)

STATION 2:

Max reps step ups (24 in.)

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Monday, August 27th, 2018

As far as Monday workouts go, this wasn’t total insanity. But as with anything timed, you can always go faster.

HINGE/WORK CAPACITY

Warm Up – Athletic based

High knees, butt kickers, side shuffles, backpedal, toe touches, carioca, power skips, walking quad stretch, etc.

 

Strength Training – 4 rounds

40 seconds max band-resisted kettle bell swings (70 lbs.)

*rest 40 seconds*

40 seconds max hand to hand touches (handstand, wall walk hold, etc.)

*rest 40 seconds*

 

Performance Training – Complete for both sections for time

20 unilateral deadlift high pulls total (62 lbs. kettle bell)

200 meter run

x 3 rounds

*REST 4 MINUTES*

40 kettle bell swings (70 lbs.)

400 meter run

40 kettle bell swings

 

Afterburner (or pre-workout)

2,000 meter row for time

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Sunday, August 26th, 2018

A Sunday workout that’ll have you calling out to god for help. It is his day, after all.

Warm Up – 2 rounds

100 meter row (fewest pulls)

10 curtsy lunges each leg

10 scorpions each side

10 superman w/ PVC pipe pass throughs

10 leg raises

 

Strength Training – 4 rounds

8-12 reps low rack reverse lunges each leg (62 lbs. kettle bells)

*rest no more than 60 seconds*

1 rep max eccentric pull up

*rest no more than 60 seconds*

 

Performance Training – Complete for time

1000 meter row

100 goblet squats (53 lbs. kettle bell)

100 renegade rows each arm (45 lbs. dumb bells)

100 step ups each leg (24 in.)

100 weighted sit ups (20 lbs)

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Saturday, August 25th, 2018

This was a big workout with little rest – only fitting for a Saturday.

Warm Up – 8 minute AMRAP

5 push ups

10 banded lat pull downs

10 air squats

10 light kettle bell swings (53 lbs)

10 push shots (14 lbs)

20 second  hollow hold

 

Strength Training – 4 rounds

10-12 reps of dual medicine ball chest press (70 lbs dumb bells)

*rest no more than 60 seconds*

10-12 pull ups

15 v-ups

15 leg raises

*rest no more than 60 seconds*

 

Performance Training – 30 minute time cap

CASH IN: 1000 METER ROW

20 box jumps (24 in.)

30 kettle bell swings (70 lbs)

40 wall balls (20 lbs)

50 v-ups

60 jump rope double-unders

500 METER RUN

60 jump rope double-unders

50 v-ups

40 wall balls (20 lbs)

30 kettle bell swings (70 lbs)

20 box jumps (24 in.)

CASH OUT: 1000 METER ROW

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Friday, August 24th, 2018

I don’t really feel like writing this one out because it’s kind of complicated – so here’s a picture and you can figure it out for yourself. *

*Note: The first two parts of the workout need accompanying music – specifically the Cha-Cha Slide and Social Distortion’s Ring of Fire.

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Thursday, August 23rd, 2018

Suffering through a workout is always better with friends – misery loves company and all that.

 

HINGE/PUSH/WORK CAPACITY

Warm Up – 3 rounds

10 light kettle bell swings

10 light shoulder presses

10 kick outs

15-30 seconds of wrist mobility

 

Strength Training – 5 rounds partner work

30 seconds – max rep partner-resisted kettle bell swings (70 lbs)

*switch partners*

30 seconds max gymnastic hold (handstand, crane pose, crow pose)

*switch partners*

 

Performance Training – 20 minute partner AMRAP (teams of 2 – 4)

Ascending rep ladder (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, etc.)

Ground to overhead (clean + press, dual snatch, etc. / 45 lbs dumbbells)

Burpees

*switch partners*

 

Afterburner (or pre-workout)

2,000 meter row for time

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Wednesday, August 22nd, 2018

Working out at 5:15 AM has its advantages – like a tremendous sense of accomplishment. It also sucks and I wouldn’t recommend it. Especially on a leg day.

 

SQUAT/AEROBIC

Warm Up – 3 rounds

10 Band-assisted overhead squats

30 second bottom out squat hold

10 light push shots (14 lbs)

10 med ball front raises (14 lbs)

10 unilateral V-ups

 

Strength Training – 10 minute AMRAMP

5-7 slam ball wall balls (AHAP – 50 lbs)

Rest no more than 30 seconds

5-7 front squats (AHAP – 60 lbs dumbells)

Rest no more than 60 seconds

 

Performance Training – 20 minute EMOM

1.) 12 ball slams (50 lbs)

2.) 16 ice skaters with band each side (or 20 without band)

3.) 16 split squat wall balls total (20 lbs)

4.) 16 weighted sit ups (30 lbs)