When I can’t do Movement Republic’s programming because of equipment I’ll program my own. Keeping the collection of the workouts for personal reference and book-keeping.


Friday, December 8th, 2017

Adapted from MR programming

4 Min AMRAP

  • 10 SDHP
  • 10 Thrusters @ 40%

then

4 Min AMRAP

  • 5 Hang Muscle Clean @ 85#/115#
  • 5 Push Press

then,

**4 Min AMRAP

  • KB Snatches @ 24#/53#

then,

Death by Situp


Tuesday, December 5th, 2017

5 RFT

  • 10 Muscle Clean @ 95#
  • 50 Double Under
  • 20 T2B

Tuesday, November 21th, 2017

(Subbed from MR’s programming)

40 burpees cash in

3 Rounds: *15 Lateral Hurdle Jump 20”/24” *9 Hang Power Snatch @ 58% of Power Snatch


Monday, November 20th, 2017

32 Min Rotating EMOM:

  1. 1 Squat Clean & 3 Frontsquat @ 85% of Clean
  2. :30 - :45 Sec Situp to Pike
  3. 5 Snatch Grip Deadlift (no drops)
  4. 5 Slide Pike Compression

Monday, October 30th, 2017

Some GORUCK training today.

“Double (Heavy) Murph”

with a 30lb weight vest:

  • Run 2 Miles
  • 100 Pullups
  • 200 Pushups
  • 300 Air Squats
  • Run 2 Miles
  • 100 Pullups
  • 200 Pushups
  • 300 Air Squats
  • Run 2 Miles

Monday, October 23nd, 2017

14 Min AMRAP:

Ascending Ladder (1 of each, then 2 of each, etc.)

  • Hang Squat Clean @155/105
  • 6” Deficit HSPU
  • Ring Muscle Up

Sunday, October 22nd, 2017

Bradley (kind of)

10 RFT

  • 200m Run
  • 10 Burpees
  • 10 Pullups

Friday October 20th, 2017

For Time:

  • 60 T2B*
  • 40 Box Jumps
  • 20 10” Deficit HSPU*
  • 10 OHS @155#*

* Rabbit Rules: Every time you drop from the bar, come down from the wall or drop the barbell, add one rep to that movement (except if the reps have already been completed)


Wednesday, September 13th, 2017

7:00 AMRAP:

Hand Release Pushup - Burpee - Boxjump*

*with 20#/12# wieght vest

then,

3 Rounds, Not for Time:

  • Max Handstand Hold (against wall)
  • 1-3 Strict MU (scale Strict Pull Up)

Tuesday, September 12th, 2017

For Time: (30m Cap)

800m Burden Run (20#/14# WB)

then, 2x:

  • 30 WB Clusters
  • 20 WB V-ups
  • 50 WB

then,

800m Burden Run


Monday, September 11th, 2017

9:00 AMRAP:

15 Strict Press (45#/35#)

15 Bar Facing Burpees

70 Double Unders

then,

Run 8KM


Sunday, September 10th, 2017

For Time:

Run 5KM

then, 2x:

  • 10 Bar Muscle Ups
  • 55ft Handstand Walk

then

Run 5KM


Friday, September 8th, 2017

MR MVPs Big Johnny Bear and Liza in town!

Warmup

650 M Run

then, 2x

  • 10 WB Clean and Push Press
  • 10 (Strict) Ring Pull Ups
  • 5-5-5 Reg/Down-Dog/Seal Pushup Complex
  • 10 Groiner/Pigeon Kickout

WOD

18 Min AMRAP with a partner

30 Tall & Heavy WB (25#/20#)

250M Burden Run w/ WB

10 MU (20 Hand Release PU)

20 HSPU (20 Strict Barbell Press)

Cooldown

ROMWOD


Thursday, September 7th, 2017

Rest


Wednesday, September 6th, 2017

Warmup

Run 600m

then, 2x:

  • 20 Jump Squats
  • 10 Tripod Pushups
  • 10-10-10 Kettlbell DL-Swing-Squat
  • 10 Pullups

WOD

Schmalls

Run 800m

Then 2 Rounds of:

  • 50 Burpees
  • 40 Pull-ups (sub ring pullups/ring muscle ups)
  • 30 One-legged Squats
  • 20 Kettlebell Swings, 1.5 pood (sub 45#)
  • 10 Handstand Pushups

Then,

Run 800m

#


Tuesday, September 5th, 2017

Warmup

30 Burpees

then, 2x:

  • 5-5-5 Reg/Down-Dog/Seal Pushup Complex
  • 10 Box Jumps
  • 10 Ring Pullups
  • 0:30 Hand Stand Hold

WOD

32 Min EMOM, with a 20#/12# weight vest

  • 5 HSPU
  • 3 MU
  • 10 Hand Release PU
  • 10 Barbell Step Ups

Saturday, Sept 2nd, 2017

Warmup

650M Run

then, 2x:

  • 20 Jump Squats
  • 10 Downdog Pushups
  • 10 Groiner/Pigeon
  • 10 WB Cleans

WOD

For Time (30 min cap)

200 WB

* Prison rules: run 200M everytime you drop


Tuesday, August 28th, 2017

Warmup

650M Run

then, 2x:

  • 20 Jump Squats
  • 10 Tri-Pod Pushups
  • 10 Pigeon Kickouts
  • 0:30s Handstand Hold

then:

XC Stretches

WOD

4 Rounds For Time

650M Run (Hilltop Court Loop)

50ft Handstand Walk

25 Wallballs (20#/14#)

Cooldown

3 Rounds, Not For Time

10 Big Macs

5 Superfrog


Saturday, August 26th, 2017

Warmup

20 Burpees

then, 2x:

  • 20 Jump Squats
  • 5-5-5 Reg/Down-Dog/Seal Pushup Complex
  • 10 Pigeon Kickouts

then:

Tabata Hollow Hold/Superman

WOD

** 8 Min AMRAP **

10 Thrusters @45#/35#

10 Pushup

10 Tall Box Jump 30”/24”

  • With a 20# weight vest

Cooldown

  • 2 min each side child’s pose lat stretch
  • 10 Superfrog

Thursday, August 24th, 2017

Warmup

500 M Run

then, 2x:

  • 5-5-5 Reg/Down-Dog/Seal Pushup Complex
  • 20 Banded Steps
  • 10 Banded Squats
  • 3 Single Muscle Ups
  • :30 Handstand Hold

WOD

** 24 Alternating EMOM **

  • 3 Muscle Ups
  • 10 Pistols
  • 20 Shoulder Taps

Cooldown

2 Min Each Side Wall Figure-4

2 Min Each Side Child’s Pose Lat

Gymnastics

2/2/2 Min Side/Left/Right Splits


Wednesday, August 23rd, 2017

Warmup

500 M Run

then, 2x:

  • 20 Jump Squats
  • 10 (light) Medball Cleans
  • 10 (light) Medball Thrusters
  • 10 Pigeon Kickouts

WOD

For Time:

100 Medball Clean and Push-Press 25#/15#

* Every time you put the medball down, 7 hand release push ups

Cooldown

10 Super Frog

2 Min Each Side Pigeon Pose

Gymnastic

3 Rounds, not for time:

  • 10 HS Strandle Pulls
  • 10 Hanging Single Leg Raise (each)
  • :30 HS hold against wall
  • 10/10 Pike/Stradle Leg Raises

Tuesday, August 22st, 2017

Warmup

500 M Run

then, 2x:

  • 20 Burpees
  • 10 Downdog/Tripod Pushup
  • 10 Groiners
  • 3 Wall Walks

Running stretches

WOD

10 RFT

200 M Run

10 Burpees

5 HSPU

RX+: with 20lb weight vest

Cooldown

20 Cat/Cow

10 Cobra/Down Dog

20 Big Macs

Gymnastic

  • 50 Hollow rock

Monday, August 21st, 2017

The first workout in the new house! Limited on home gym equipment so came up with this gnarly one:

Warmup

20 Burpees

then, 2x:

  • 20 Banded Steps
  • 10 Wall-facing Banded Squats
  • 5-5-5 Regular/Down-Dog/Seal Pushup Complex
  • 20 Jump Squats
  • 15 Ring Rows

WOD

12 minute ascending ladder:

1 Ring Muscle Up/5 Tall (11’) and Heavy (25#) Wall Balls

2 Ring Muscle Up/10 Tall (11’) and Heavy (25#) Wall Balls

3 Ring Muscle Up/15 Tall (11’) and Heavy (25#) Wall Balls

Cooldown

  • 1 min each side bicep stretch
  • 2 min each side child’s pose lat stretch
  • 2 min wall squat
  • 2 min each side LAX shoulder & pec

Gymnastic

  • Accumulate 5 min stationary freestanding handstand hold