08/20 - 20 minutes of HIIT on the stairmaster followed by some planks.
08/21 - 4 rounds of 25 air squats, 25 push-ups, 25 alternating lunges, 400m run. Pull-ups and some mace work tonight.
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08/22 - 5km run, planks.
08/24 - Dumbbell WOD. 21-15-9-9-15-21 of dumbbell thrusters, push-ups, air squats. Took only about 16 minutes.
08/25 - 40 minute Zone 2 trail run.
08/26 - Group workout in the morning, 45 minutes. Total work - 70 push-ups, 100 cinderblock thrusters, 100 V-ups, 100 jump squats, 100 cinderblock man makers, 4x200m. Then in the afternoon, 1 hour of BJJ (Williams guard and some sweeps and submissions from there).
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Respect! I thought I was the only person who had these in their gym, haha. Iāve used them for clean and press, but also to elevate the bar for deads, prop the bench up for inclines, stand on them for belt squats, and more. Really good tool for $5 each!
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Our workout group (F3) uses them as the standard weight because itās cheap and easy to find. You can have a lot of fun with them. I was burning through the first 3 rounds but doing those man makers really tax the grip. I kind of want to do 100 cinderblock clean and presses for time now as a workout, see how long it takes.
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08/27 - Martial arts training/instruction, a few hours but light intensity.
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Spent a lazy week of vacation in Florida with the family. Got my steps in each day but thatās it! Back at it this week.
09/08 - 3 mile ruck with my son, 40# weight.
09/09 - āFeeksā Hero WOD. Cinderblock thrusters and 100m sprints for 50 minutes total. Total work - 72 cinderblock thrusters and 6300m run. Finished with 5 sets of steel mace 360s and some pull-ups.
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09/10 - Sandbag ground to chest 5x1, sandbag rows 10x5, sandbag box squats 1x26 reps. 100# sandbag.
09/11 - Hill run, 2 miles, 780ā elevation. Pull-ups and core work later.
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09/15 - 5km timed ruck march on hills, 30# plate.
09/16 - Group workout, grinder today. 8 rounds of 8 different exercises, 400m buy in before each. Cinderblock used for weighted movements. 20 brickyard man makers (clean - press - overhead lunge each leg), 200ft weighted walking lunges, 30 man makers (burpee to clean and press), 200ft backwards hops with block (hop back the place block - this was my kryptonite today), 40 thrusters, 200ft backwards bear crawl, 50 swings, 200ft burpee broad jumps. Took me about 58 minutes.
09/17 - Sandbag work. Sandbag ground to chest 5x1, sandbag rows 4x5/1x6, sandbag box squats 1x27. 100# sandbag.
09/18 - Off/recovery day, lots of DOMS in the legs.
09/19 - Circuit of 10 inverted rows, 10 navy seal burpees, 400m run. 4 rounds in 28 minutes. Legs still sore so run was slow.
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Busy weekend and some minor injuries, so no real PT just a lot of walking.
09/23 - Group workout. āChris Kyle WODā. 40 minute circuit of 40 cinderblock swings, 40 cinderblock hop overs, 40 cinderblock thrusters, 40 elevated push-ups (feet on tall end of cinderblock). Every 5 minutes, stop and run 25m, knock out 5 burpees, then run back. I managed to complete 4 rounds and 19 swings for a score of 659 reps.
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9/24 - Several 400m intervals then 100 bicycle sit-ups for time.
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9/25 - 6 count burpees, pull-ups.
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9/26 - 2 mile run, core work.
09/28 - One pump burpees, pull-ups.
09/29 - Tempo run, 2.5 miles. No core work today.
09/30 - āBert WODā. 50 burpees, 100 push-ups, 150 lunges (each leg counts as 1), 200 air squats, 150 lunges, 100 push-ups, 50 burpees. After each exercise, bunny hops with cinderblocks and run for 200 yards total. I only just started on the second set of lunges when I had to leave for work.
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10/1 - Off day, just walking and stretching.
10/2 - 6 count burpees, pull ups in the morning. No gi BJJ in afternoon - half guard transitions and then 5x3 minutes of rolling.
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