B1) Barbell Step Up 10 rep x4
D) AB Roll out 10x4
18 Min amrap
5 Thrusters @ 65 lbs/ 10 Air Squats if you need to modify
10 Burpees
25 double unders/ 50 single Jump rope if you need to modify
Dont worry about killing it or getting 20 rounds, the goal is to do the amrap with taking as little rest as possible. Try to pace yourself, focus on breathing during all the exercises. Just keep moving, fight the urge to stop or to just take a little break. Work the whole 18 minutes.
Dont worry about killing it or getting 20 rounds, the goal is to do the amrap with taking as little rest as possible. Try to pace yourself, focus on breathing during all the exercises. Just keep moving, fight the urge to stop or to just take a little break. Work the whole 18 minutes.
Running
4 x 400m w/ R:90 sec
4 x 200m w/ R:60 sec
Record your times
1:20
ReplyDelete1:29
1:36 felt sorry for myself ... Took extra 30 seconds rest
1:36
:41
:42
Long :42
:42
Favorite things about this run
1. Blood taste in lungs / impending feeling of vomit
2. 90 seconds of rest (really, who needs more than that?)
3. When you're 30 yards from finish line... .... And an ad comes on Pandora :'(
4. Being done and that feeling of being exhausted but strong. I conquered the day and it's only 745am
400's
ReplyDelete1. 1:30 (knew I Wasn't pushing it)
2. 1:21
3. 1:20
4. 1:22
200's
1. 38
2. 39
3. 36
4. 39
I should eat something before I workout but I don't cause I don't know what won't hurt my stomach more. Any suggestions from anyone?
I drink water and have a granola bar and maybe a banana. Then ill eat right after I'm done
DeleteBack squat: 5x6 @ 45, 55, 65, 75, 75
ReplyDeleteBarbell step ups: 2x10@45lbs, 2x10@55lbs
Kettle bell RDL: 4x8@40lbs
Amrap: completed 5 rounds. On the thrusters I used 55 lbs and all the jump ropes were double unders. Holy cow am I exhausted! The hardest/favorite part of this work out was those double unders... I look like I got beat from the rope whipping me! (My best sequence was 13 in a row)
13 in a row thats awsome!!
DeleteAlso going to do this in Mexico. Sorry I'm a little behind on the workouts
ReplyDeletesend me your email and i can send you some travel workouts
Delete400s
ReplyDelete1:24
1:24
1:31- hamstrings on fire
1:33
200s
46
43
1:30 rest. Major cramps. Not feeling good at this point. Just need to finish.
47
48
Would've don't better on 200s if my stomach hadnt acted up...but I still finished
W/trainer-
ReplyDelete1000m Row
2 sets:
Kettle bell deadlift x12-25lbs
Kettle bell deadlift x12-40lbs
5 sets:
Back squat x12-65lbs
5 sets:
20 yard-lunges-45lbs
5 sets:
x20-medicine ball 15lbs- sit-ups
5 sets:
Ring hanging leg lifts x10
500m row- cool down
Hour and a half training/practice
Squats
ReplyDelete95, 105, 115, 125
Went lighter cause I'm not flexible enough to go deep and heavy without straining my back
Step ups
50lbs 10reps 4x
Seated box jumps 5r4x
Rdl 50lb kettle bell 8r4x
Shoulder still hurts so I did planks instead
4x 1min
Amramp
I did the ten air squats
7 rounds and got to 7 double unders on the 8th.
Got all 25 in a row on the fourth round! I was inspired by bones to try for a record in a row...thanks bones for killin it and pushing me!!
My 15 year old sister joined me today and it was such a blast working out with her. She worked her trash of and got five rounds with the 50 singles and did step ups with 30lbs. What a great day
Way to kill it Logan! Good job on getting 25 in a row!!!Work on your flexibility/mobility.
Delete1 1/4 Back squat 7 x 4
ReplyDeleteBarbell Step Up
Seated Box Jumps
Kettlebell RDL
8 minute ab workout
Ran out of time to do the Amrap, so I will do that and the running tonight after I get off of work.
Sorry these past two days have been kind of crazy for me, will make this workout up.
ReplyDeletethe past week have been really busy with end of the year/graduation activities so i haven't been able to do the workouts exactly! but last Wednesday and Friday I ran 3 miles, and on Sunday I played a full 90 min game.
ReplyDeleteill get back on them when all the craziness slows down :)
Still doing therapy 3x a week and that works my lower body a lot. I also have been going to the gym 3x a week to do upper body. They only let me bike 10 minutes right now at therapy, so I always race the old people next to me :) Keep up the good work everyone!
ReplyDeleteStill doing therapy 3x a week and that works my lower body a lot. I also have been going to the gym 3x a week to do upper body. They only let me bike 10 minutes right now at therapy, so I always race the old people next to me :) Keep up the good work everyone!
ReplyDeleteI tried out the amrap yesterday and got 13 rounds (with modification of 10 air squats and 50 single jumps). But I realized that I was doing it wrong becuase I didn't include the push up part in the burpees...so I did it again today and got 8 rounds. I did air squats again but challenged myself to do double unders this time. I kinda struggled with it and couldn't do as well as the others...funny because I was so good at jump roping as a little kid and now I can't even do double unders for more than 10 times in a row! I feel like I could've pushed myself a little more.
ReplyDeleteWas gonna go on a run but it started raining (which is pretty rare in LA)!! Will do it tomorrow
Double unders are tough! Just keep working on it!
DeleteI was on a cruise for this workout. I went on around a 8 mile bike ride along the coast & through the city of Catalina. When I got back on the ship, I did the running. It was a track on the top level. The measurements were strange so I'm not sure if this is completely accurate and the boat was moving so it was incredibly windy.
ReplyDelete400: 1:32, 1:38, 1:38, 1:37
200: 37,37, 38, 36