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-   -   I've got a Monster in my Pocket!!! (https://board.crossfit.com/showthread.php?t=34394)

Christopher G. Woods 01-24-2011 04:48 PM

Re: I've got a Monster in my Pocket!!!
 
400m run
2 x each:
20 lateral lunges
15 hip extensions
25 frogleg sit-ups
15 ring rows
15 push-ups

3 rounds

75 double unders
50 kettlebell swings, 1.5 pood
25 strict ring dips

20:13

Christopher G. Woods 01-25-2011 04:41 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope
2 x each:
20 forearm to instep lunges
10 glute-ham raises
10 leg raises, rings
12 chest to bar kipping pull-ups
7 parrallette HSPU's

Overhead Squat

10x45
8x95
3x5x146.5

Bent Over Row

10x65
8x95
8x135
3x5x185

8 x 250m row, 1 minute rest

52.3
53.6
53.9
53.1
55.1
55.1
53.6
48.6

Christopher G. Woods 01-27-2011 05:26 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope
2 x each:
20 reverse lunges
20 marching glute bridges
15 kip swings
15 lying leg twists
15 scapula push-ups

Power Cleans

10x95
8x135
3x5x180

Push Jerks

10x95
8x135
3x5x185

100ft walking lunge
21 pull-ups
21 sit-ups
100ft walking lunge
18 pull-ups
18 sit-ups
100ft walking lunge
15 pull-ups
15 sit-ups
100ft walking lunge
12 pull-ups
12 sit-ups
100ft walking lunge
9 pull-ups
9 sit-ups
100ft walking lunge
6 pull-ups
6 sit-ups

9:35

Christopher G. Woods 01-28-2011 05:00 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 forearm to instep lunges
15 back extensions
15 GHD sit-ups
15 ring rows
7 parallette HSPU's

5 rounds

400m run
30 hip extensions
30 push-ups

finish with a 400m run

23:08

Christopher G. Woods 01-30-2011 01:16 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 forearm to instep lunges
15 hip/back extensions
15 strict toes to bar
15ft rope climb
15 ring dips

Back Squat

10x135
8x225
3x5x310

Weighted Chin-ups

10xBW
8x25
3x5x45

8 x 30 second row (meters), 1 minute rest - Damper @ 10

154
153
151
153
153
153
154
157

Wish I had time to go longer on this rower workout, but I'll probably pull a 5k on Tuesday. I'm going to finish out this week, which will complete the 65% cycle, before adding in any accessory work to my lifts.

Christopher G. Woods 01-31-2011 04:13 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope:
2 x each:
15 sumo squats w/ rotation
15 hip extensions
15 lying leg twists
12 chest to bar pull-ups
20 push-ups

3 rounds

400m run
50 squats
30 plank dumbell rows, 35#
20 toes to bar

18:23

Christopher G. Woods 02-01-2011 05:44 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 reverse lunges
12 glute-ham raises
25 frogleg sit-ups
12 chin-ups
15 scapula push-ups

Power Snatch

10x65
8x95
3x5x127.5

Bench Press

10x95
8x135
3x5x192.5

5k row

20:15.8

Christopher G. Woods 02-03-2011 05:43 PM

Re: I've got a Monster in my Pocket!!!
 
5 minutes jump rope
2 x each:
20 forearm top instep lunges
15 hip extensions
15 GHD sit-ups
15 chest to bar kipping pull-ups
15 ring dips

Front Squat

10x135
8x185
3x5x245

Bent Over Row

10x95
8x135
3x5x190

Tabata Mash-up

HSPU's
Kettlebell Swings, 24kg

17-9-5-5-5-5-5-5=56/5
10-11-11-11-11-10-11-11=86/10

Total=142/15

Timer didn't start properly, so first set of HSPU's was probably a little long and first rest was approximate.

Christopher G. Woods 02-04-2011 04:29 PM

Re: I've got a Monster in my Pocket!!!
 
5 minute jump rope
2 x each:
20 reverse lunges
15 glut-ham raises
15 strict toes to bar
15 ring rows
25 push-ups

20 minute AMRAP

250m row
10 chest to bar pull-ups
10 box jumps, 30"
10 GHD sit-ups

5 rounds + 10 box jumps

Christopher G. Woods 02-06-2011 12:53 PM

Re: I've got a Monster in my Pocket!!!
 
800m run
2 x each:
20 forearm to instep lunges
15 hip extenisons
25 sit-ups
12 chin-ups
15 ring dips

Deadlift

10x135
8x225
3x5x355

Press

10x95
8x115
3x5x140

Tabata Row (meters)

103-103-100-100-96-93-92-93=780/92


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