W2D3 Greyskull LP
Fasted Morning Weight Vest Walk 2 miles
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x21 burpees 1:03m sets
GSLP
Bench 145lb 5/5/15
Yates Row 145lb 5/5/15
Trap Bar DL 195lb 5/5/15
DB Curls 35lb 2x12
Standing Ab Wheel 2x8 +7 Kneeling
Neck Harness Extension 15lb 4x25
Conditioning:
200 KB Swings 53lb
Time: 7:59
Shaved over a minute on the 200 swings from last week. Knocked out the first 75 unbroken then did 25 sets. Grip was shot after the 75.
Beautiful!
Aiming for 100! Thanks SvenG!
W2D4 Greyskull LP
Fasted Morning Airdyne 30m.
This airdyne so so boring. Found a way to set my phone on it so i can watch Netflix. Started The Witcher!
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x22 burpees 1:06m sets
Shoulder is starting to flare on the burpees. Trying to move so fast my form is trash.
W2D5 Greyskull LP
Fasted Morning Weight Vest Walk 2 miles
Frequency Method:
25 chins
75 pushups
Villain Challenge 1 progression
3x23 burpees 1:09m sets
Shoulder really barking on these. May have to take a break to let it heal up
GSLP
OHP 105lbs 5/5/10
Chins 25lbs 5/5/10
SSB Squats 185lbs 5/5/12
Dips 37.5lbs 2x8
Hanging Knee Raises 2x12
Got a buddy coming over tomorrow morning to do a ā12 Days of Christmasā workout.
W2D6 Greyskull LP
Did a āwodā with a buddy today. Wasnt too hard. Fun to have someone to workout with. For this you start with 1 then 1, 2 then 1,2,3, then 1,2,3,4 etc all the way to 12.
Nice! (I will likely steal this.)
W3D1 Greyskull LP
Morning Fasted Walk with stroller 2 miles
Villain Challenge 1 Progression:
Got 10 burpees in and my shoulder was hurting so I opted to do a round of Dan Johns Humane Burpees instead. Going to have to give the 3s burpees a break until my shoulder heals up. 6 count burpees dont seem to hurt so I may start doing those again or some other calisthenics.
Frequency Method
25 chins
75 pushups
GSLP
Bench 150lb 5,5,11
Yates Row 150lb 5,5,12
SSB Squats 185lb 5,5,5 (back was barking so opted for 3x5 at 185)
DB Curls 35lb 2x12
Ab wheel 2x 8 standing + 7 kneeling
Neck Harness 17.5lb 4x25
Conditioning:
7 minute AMRAP
5 pushups
5 hanging knee raises
W3D2 Greyskull LP
Morning fasted airdyne 20 minutes. Went hunting so got this in super early (for me)
Frequency Method:
25 chins
75 pushups
Dan Johns Humane Burpees. Shoulder issue still prevalent so doing this little workout instead. I like it and it takes less than 5 mins.
W3D3 Greyskull LP
Fasted morning workout:
5m airdyne
25 chins
75 pushups
100 squats
5m airdyne
Wanted to consolidate a bit while kids are on break. This took care of morning cardio and all my frequency method numbers
GSLP
OHP 110lb 5 5 7
Chins 30lb 5 5 8
Trapbar DL 205lb 15
Dips 45lh 2x6
Hanging Knee Raises 2x12
Neck Harness 20lb 4x25
Conditioning:
200 KB Swings 71lb
Time: 9:15
The heavier bell smashed my grip. Sets of 25 for this.
Will try to walk later but nothing planned for workouts the rest of the day
W3D4 Greyskull LP
Morning fasted weight vest walk 2 miles
Frequency Method:
25 chins
75 pushups
OS resets into Dan Johns Humane Burpee done in 3:45 with 53lb KB
W3D5 Greyskull LP
Morning fasted airdyne 20 minutes (man this is boring. Might have to add in some fobbit type stuff)
Frequency Method:
25 chin
75 pushups
GSLP
Bench 155lb 5,5,11
Yates Row 155lb 5,5,11
SSB Squats 190lb 5,5,11
DB Curls 35lb 2x12
Ab Wheel 2 x 8 standing + 7 kneeling
Hope everyone has a great Christmas!
W3D6 Greyskull LP
Conditioning: Iron Wolf CVP
20m amrap
10 8-count bodybuilders
10 squats
10 pushups
10 in/out situps
Got 11 rounds done in the 20. I like this one from IW because its not super brutal but a nice quick workout to get in when time is short. Almost didnt do anything today using āwell its Christmas today so I can skipā. Glad i went out and got it done.
W4D1 Greyskull LP
Fasted morning workout:
Airdyne 20 minutes
Burpee pyramid
10 6 count burpees
10 8 count bodybuilders
10 navy seals
10 8 count bodybuilders
10 6 count burpees
Swapping out going fast as possible to reach 100 in 5 mins. The speed was wrecking my left shoulder. Going to just start doing different burpees workouts with lower intensity eash day. Sort of mandatory calisthenics in place of VC1.
Frequency Method:
25 chins
75 pushups
GSLP
OHP 112.5lb 5 5 7
Chins 32.5lb 5 5 9
SSB Squat 200lb 5 5 12
Dips 45lh 2x7
Hanging Knee Raises 2x12
Neck Harness 22.5lb 4x25
Conditioning:
50 sandbag clean and press 75lbs
Time: 9:25
W4D2 Greyskull LP
Fasted morning workout:
Weight Vest Walk 2miles
Calisthenics:
100 6-count burpees 9:11
Frequency Method:
25 chins
75 pushups
W4D3 Greyskull LP
Fasted morning workout:
Airdyne 20 minutes
Burpee pyramid
10 6 count burpees
10 8 count bodybuilders
10 navy seals
10 8 count bodybuilders
10 6 count burpees
Frequency Method:
25 chins
75 pushups
GSLP
Bench 160lb 5 5 11
Yates Row 160lb 5 5 11
TBDL 215lb 15
DB Curls 35lb 2x13
Hanging Knee Raises 2x12
Neck Harness 25lb 4x25
Conditioning:
Kettlebell Burpee Descending Ladder
13 to 1
KB Swings 71lb
Burpees
Time: 10:38
Not my fastest but used slower controlled burpees to save the shoulder.
W4D4 Greyskull LP
Fasted Morning Weight Vest Walk 2 miles
Frequency Method:
25 chins
75 pushups
Calisthenics:
100 unbroken 6-count burpees
W4D5 Greyskull LP
Missed my morning fasted cardio. Hit snooze and got 2 more hours of sleep. Not too mad about it.
Calisthenics: burpee pyramid
10 6 count
10 bodybuilders
10 navy seals
10 bodybuilders
10 6 counts
Frequency Method:
25 chins
75 pushups
GSLP
OHP 115lb 5 5 7
Chins 35lb 5 5 9
SSB Squats 210lb 5 5 10
Diamond pushups 2x24
Planks 2x 1minute
W4D6 Greyskull LP
Conditioning: Iron Wolf Workout
Descending Ladder 20 - 1 of 6-count burpees
Between every round:
5 pullups
10 pushups
15 squats
Total time: 43:22
First time doing the full 20 ladders in this one. Pretty happy with my time and fatigue levels. This workout checks all my daily boxes of conditioning, pushups/pullups, burpees, and endurance. Going to enjoy the rest of the holiday. Happy new year everyone.
W5D1 Greyskull LP
Fasted Morning Weight Vest Walk 2
Frequency Method:
25 chins
75 pushups
GSLP
Bench 165lb 5 5 10
Yates Row 165lb 5 5 10
SSB Squats 220lb 5 5 9
DB Curls 2x24
Standing Ab Wheel 2x10 + 5 kneeling
Conditioning:
5 Mountain Climbers/ 1 Burpee x 25
Short but a brutal little conditioning workout from the GS book.