Today's #Workout
Warm up: banded 7
Strength: 5x6 Z press (seated strict press, barbell) #SeatedZPress
- 18 kg
- 19 kg
- 20 kg
- 21 kg
- 21 kg
Accessory: 4 rounds
- 10 dumbbell Tate press (8 kg)
- 10 Pallof press each arm (35 kg band)
- 10 lateral raises each arm (4 kg)
Core finisher: 4 rounds
- 20" elbow plank
- 10" rest
- 20" hollow hold (ish)
- 10" rest
Enjoying the "gym bro" hour, some strength & accessory, good music
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Today's #Workout
Warm up: 3 rounds
- 1 min echo bike
- 1 min jump rope
- 1 min up downs
Workout prep: 3 sets:
- 4 cal echo bike
- 30" rest
Workout: "Zissou" #Zissou , teams of 2, 3 sets each (1:1)
- Scaled: 24/30 cal echo bike
- Intermediate: 32/40 cal echo bike
- Rx: 40/50 cal echo bike
Did scaled, died every time around the 30" mark, took me 1:37 - 2:12 - 2:22 (total time 6:11)
Accessory work: 3 rounds #Landmine
- 12 standing landmine twists (empty 15 kg barbell)
- 10/10 kneeling landmine press (empty 15 kg barbell)
- 10/10 landmine Romanian deadlift (first round empty 15 kg barbell, 2nd & 3rd rounds with 5 kg plate added)
I did not need Zissou to tell me that my condition / cardio sucks, I was plenty aware already. The landmine work was fun 
Today's #Workout
Warm up:
- 200 m run
- 3 burpees over planking partner
- 5 push-up high five partner
- 10 m carry partner
Workout: with partner, search for the hidden eggs and find one of each color, then do the workout
- Blue: 3 rounds, synchro
- 10 toes to bar -> knee raises
- 12 1DB hang power clean
- 12 1DB push jerks
- Green: IGYG (order of machines does not matter)
- 30 cal row
- 30 cal ski
- 30 cal echo bike
- 30 cal erg bike
- Orange: synchro, 4 - 8 - 12 - 16 - 20
- Shuttle runs (-> up downs)
- box get overs
- Pink: 3 rounds, synchro
- 10 1DB snatch
- 15 1DB walking lunges
- 20 goblet squats
- Yellow:
- 6 wall walks IGYG
- 12 passing ball sit ups
- 24 passing wall balls
- 12 passing sit ups
- 6 wall walks IGYG
- Purple: 3 rounds
- 12 burpees over planking partner
- 12 push up high-five
- 30 m partner carry
Fun! Carrying @jan was fairly easy too 
Today's #Workout
Warm up:
- 3 min row
- 8 min AMRAP
- 5 inchworms
- 10 banded good mornings
- 10 alternating v-ups
- 10 box step ups
- 5 (empty barbell) deadlifts
Strength: 15 mins to find a new 1RM deadlift #deadlift
- 5x 45 kg
- 4x 55 kg
- 3x 65 kg
- 1x 75 kg
- 1x 80 kg
- 1x 85 kg
- 1x 90 kg (5 kg more than previous PR)
Workout: ¨Cold Shoulder" 5 rounds for time, time cap 15:00 #ColdShoulder
- 6 deadlifts (60/80kg) scaled to 50 kg
- 9 toes to bar scaled to knee raises
- 12 burpee box jump, scaled to stacked plates jump (25 cm)
Finished in 11:56
workout needed to face the family at dinner, and happy to increase my deadlift without having worked much on it 
Today's #Workout
Mobility: banded 7s
Warm up: 8 min AMRAP
- 2x16m shuttle runs
- 10 ring rows
- 5 bench press (empty 15 kg bar)
- 3 up downs
Strength: Bench press time! #BenchPress
- Max rep bench press at 60% of 1 RM plus 2 kg (per week, week four) -> 15 reps at 27 kg (2 kg up from last time)
- 1 min rest
- Max rep at 50% of weight above -> 40 reps at 15 kg
Workout: "Fleetwood Mac" 5 RFT (time cap: 18:00)
- 10 - 9 - 8 - ... - 1 Devil Press (7,5 kg)
- 100 m run after each set
This turtle 
managed to do it intermediate (not scaled for once!) and finish within time cap in 17:21. Then I died on the floor for a few minutes.
Today's #Workout
Warm up: Burgener warm up
Strength 1: 6x every 1:30 #HangSquatSnatch
- 2 hang squat snatch (2 rounds 20 kg, 4 rounds 21 kg)
Strength 2: 3x every 1:30
- 3 snatch high pull (30 kg) #SnatchHighPull
Workout: "Reo Speedwagon" #ReoSpeedwagon for time, time cap 14:00, scaled to:
- 3 rounds
- 10 box step ups (20 in)
- 10 ring rows
- 3 rounds
- 8 box jumps (10 in)
- 8 jumping pull ups
- 3 rounds
- 4 box jumps (10 in)
- 4 jumping chest to bar
Finished in 8:45
My body felt awful today. The snatches were unstable, my shoulders were all over the place, and the workout was meh. But I went, I did it, and tomorrow we do it all over again.
Today's #Workout
Mobility:
- 20 90-90
- 20 90-90 into hip thrust
- 10 toe grab squats
Warm up: 8 min AMRAP
- 10 alternating Cossack squats
- 10 banded good mornings
- 10 deadbugs
- 5 back squats (empty)
Strength: 15 mins to do 20 rep #BackSquat
- 10 back squats (25 kg)
- 10 back squats (35 kg)
- 15 back squats (41 kg)
- 20 back squats (46 kg, 1 kg up from last time - somehow it was feeling heavier at 41 than it was the previous time, so I did not increase the prescribed 2.5-3 kg)
Workout prep: 2 rounds, to find workout weight
- 4 db cleans, right arm
- 4 db cleans, left arm
- 4 wall balls
Workout: ¨Rolling Stones" 5 RFT, time cap 14 mins
- 10 DB cleans, right arm (10 kg)
- 10 DB cleans, left arm (10 kg)
- 20 wall balls (3 kg)
Finished in 11:03, I did the first round with 4 kg wall ball but decided to go down to 3 kg for my wrists, it's been a while since I've done wall balls
The programmer(s) are frigging sadist, putting a 20 rep back squat and then another 100 squats (wall balls) in the wod.
Just saw Sommer Ray’s latest post and I’m convinced her workout routine includes some kind of magic! 
Fitnesskuvaus. Fitness-kuvaus Valokuvaaja Kuvaajankulma Lappeenranta
https://www.kuvaajankulma.com/fitnesskuvaus
#FitnessJourney #WorkoutRoutine #BlackAndWhitePhotography #FitnessMotivation #StrengthTraining #Fitspiration #FitnessGoals #ActiveLifestyle #GymLife #WorkoutMode
Today's #Workout
Warm up:
- 10 banded lateral steps each side
- 10 banded squats
- 10 banded steps front/back
- 10 supinated banded pull aparts
- 10 45degree pull aparts e/s
- 10 overhead pull aparts
- 10 supinated elbow in pull apart
- 10 banded pass through
Gymnastics skill work: 6 min EMOM
- Odd min: 4-6 pull ups (modified to seated/toe assisted)
- Even min: 5-7 ring rows
Workout: "Count Dooku" 2 min work / 2 min rest, time cap 26 mins (=7 work rounds) #CountDooku
- 10 front squats (20 kg)
- 10 box step overs
- max ring rows
- Continue until reaching 100 total ring rows
- Took me five rounds (with 5 seconds to spare) so total time of 17:55
I scaled correctly this time, after the workout with 25 kg front squats where I couldn't finish a round, I decided 20 kg was enough today.
Today's #Workout
Warm up: 2 rounds
- banded 7s
- weighed straight arm shoulder circles
Strength: E3MOM 4x #PauseBenchPress
- 8 bench press with 2" pause at the bottom (23 kg - tried 25 kg but could only do 6 reps)
Accessory: 4 rounds
- 10 neutral grip floor press (8 kg)
- 50 m suitcase carry e/s (16 kg)
- 10 strict presses (8 kg)
It was nice doing the "gym bro hour" (patseruurtje) today instead of a wod. Great shoulder & arm pump too
Today's #Workout
Warm up: 10 min AMRAP
- 3 inchworms
- 3 clean deadlifts (empty bb)
- 3 clean pulls
- 3 hang muscle cleans
- 3 strict presses
- 10 deadbugs
Strength 1: 6x every 1:30
- 1 power clean + 1 push jerk
(28 - 29 - 30 - 31 - 32 - 33 kg)
Strength 2: 3 rounds
- 3x (clean deadlift + clean pull) - 35 kg
- 1 min rest
Workout: "Kylo Ren" for time (time cap: 12:00) #KyloRen
- 50 deadlifts
- 50 bar facing burpees
Partitioned into 5 rounds for me, with 48kg for the deadlifts, finished in 7:43
Scaled the wod ok, since goal was 6:00-8:00, working on the clean & jerks, trying to get the weight & form right
Gym Chemistry and Fashion
#50shadesofbouncer #botik #invasioncomedynight #standup #comedy #gymlıfe #workoutfashion
Today's #Workout
Warm up: Burgener warm up
- 5 down & finish
- 5 down & finish high pull
- 5 muscle snatches
- 5 power lands
- 5 squat lands
- 3 high hang snatch + 3 hang snatch + 3 snatch
Strength 1: EMOM 10:00
- 1 Power snatch + 1 Hang Snatch + 1 Overhead Squat (20 kg)
Strength 2: 3x every 2 mins:
- 3 snatch pulls (30 kg)
Workout: "Action Hank"For time, time cap 12:00
- 21 - 18 - 15 - 12 - 9 - 6
- deadlift (48 kg)
- V-ups (scaled to ab-mat sit ups with 4 kg med ball)
Finished in 11:15
It was outside, it was too bright, and plenty warm (more than enough to exercise in the sun), and then I ended covered in black dust from the sit ups. Oh, and I got a blister on a finger from the deadlifts too 
Today's #Workout
Mobility: Banded 7s + pec stretch
Warm up: 8 min AMRAP
- 30" skipping rope
- 10 single arm upright DB rows (5 kg) e/s
- 5 (empty) barbell bench press
- 10 deadbugs
Strength: #BenchPress
- Max bench press at 50-60% of 1RM + 2,5-5kg -> 16x 25kg
- 1 min rest
- Max bench press at 50% of above weight -> 26x 15 kg
Workout: 15 min AMRAP
- 16 cal row
- 19 DB bench press (scaled to 7 kg)
Did 4 rounds + 10 presses (4+26)
still quite sore from Tuesday. Also tried the 10kg DB for the wod and there was no way I would do 19 reps (or the intermediate 15)
Me choca salir del gym y empezar a oler cosas que mi cerebro reinterpreta a su antojo . Hoy, por ejemplo, sentía que la calle olía a la cafetería de mi secundaria: Maruchan, Valentina, salchichas, pan dulce, café bien cargado… todo junto en un combo nostálgico y grasoso 
Muy emotivo, sí… pero también pura comida chatarra. Y claro, ¿de dónde saco una Maruchan con Valentina a estas alturas? ¡Imposible! jaja 
Today's #Workout
Mobility:
- 20 alternating 90-90
- 10 alternating 90-90 into hip thrust
- 60 sec squat hold
Warm up: 8 min AMRAP
- 10 alternating Cossack squats
- 10 banded good mornings
- 10 up-downs
- 10 deadbugs
- 5 (empty barbell) backsquats
Strength: 20 rep backsquat #BackSquat
- 10x 25 kg
- 10x 35 kg
- 15x 40 kg
- 20x 45 kg
Workout: "Dee Dee" 5 x (2 min work - 2 min rest) #DeeDee
- 12 cal erg bike (set at 8)
- 10 front squats (25 kg)
- max bar facing burpees
Did: 7 - 7 - 5 - DNF - 3 burpees
At round 2 I got a side stitch, I managed to finish round 3, but did not finish round 4 (at squat nr 5 I just couldn't go further) so I took some extra rest & managed to finish round 5.
After all the squats, my legs are shot.
Today's #Workout
Warm up 1:
- 1 km walk
- 10 mins erg bike
Warm up 2: 3 rounds
- 1 min foam rolling thoracic spine
- 20 banded pull aparts
- 10 overhead deadbugs (5 kg - shoulders being tired from last few days)
Triceps, core & pull: 3 rounds
- 10 skull crushers (7,5 kg)
- 6 bent over single arm kettle bell rows e/s (16 kg)
- 40 sec Chinese face up plank
Cool down:
- 1 km walk
Sore from the 4 workouts this week + my left calf is still annoying from the cramp I got on Wednesday doing those hamstring curls at the rings. Still managed to get some decent workout today. Felt better than yesterday's.
