Bring The Noise

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    14-06-2018

    Enforcer HIIT:
    - jump rope - 30 seconds
    - Jab + Cross - 45 seconds
    - Jump rope - 30 seconds
    - Side Kicks - 45 seconds
    - Jump rope - 30 seconds
    - rest - 30 seconds
    - Jump rope - 30 seconds
    - Jump Squats - 45 seconds
    - Jump rope - 30 seconds
    - Squat Hold - 45 seconds
    - Jump rope - 30 seconds
    - rest - 30 seconds
    - Jump rope - 30 seconds
    - Hooks - 45 seconds
    - Jump rope - 30 seconds
    - Turning Kicks - 45 seconds
    - Jump rope - 30 seconds
    - rest - 30 seconds
    - Jump rope - 30 seconds
    - Burpees(with push-up) - 45 seconds
    - Jump rope - 30 seconds
    - Elbow plank - 45 seconds
    - Jump rope - 30 seconds
    - done

    Close grip Pull-ups x 10
    Wide grip Chin-ups x 10

    My Indoor Bootcamp class:

    Repeat x 3:
    - Jumping jacks - 20 seconds
    - Burpees - 20 seconds
    - Seal jacks - 20 seconds
    - Elbow plank - 20 seconds
    - Jumping jacks - 20 seconds
    - Plank - 20 seconds
    - Seal Jacks - 20 seconds
    - Burpees - 20 seconds
    - Jumping jacks - 20 seconds
    - 30 second break

    Repeat x 3:
    - Climbers - 20 seconds
    - Elbow strikes - 20 seconds
    - Climber taps - 20 seconds
    - Knee Strikes - 20 seconds
    - Climbers - 20 seconds
    - Plank - 20 seconds
    - Climber taps- 20 seconds
    - Elbow Strikes - 20 seconds
    - Climbers - 20 seconds
    - 30 second break

    1 minute each x 2:
    - Bridges
    - Flutter kicks
    - Side leg raises
    - Opposite arm/leg raises
    (aka Back & Core - Day 1)

    Comment


      15-06-2018

      Wreck-IT HIIT:
      Heavy bag work - 1 minute
      Squats - 45 seconds
      Heavy bag work - 1 minute
      Jump squats - 45 seconds
      Heavy bag work - 1 minute
      Wall sit - 45 seconds
      Heavy bag work - 1 minute
      High Crunches - 45 seconds
      Heavy bag work - 1 minute
      Knee to elbows - 45 seconds
      Heavy bag work - 1 minute
      Plank - 45 seconds
      Heavy bag work - 1 minute
      Frog jumps - 45 seconds
      Heavy bag work - 1 minute
      Jump lunges - 45 seconds
      Heavy bag work - 1 minute

      ------

      16-06-2018


      Sky Ripper - Level III EC
      Jump Rope - 2 minutes

      ------

      17-06-2018
      Blitz:

      1 minute punches
      1 minute push-ups
      1 minute plank

      USOS!

      Comment


        18-06-2018
        BASHER HIIT

        30 seconds each:
        Jump rope
        Weight plate chops 5kg
        Jump Rope
        Uppercuts
        Jump Rope
        Rest
        Jump Rope
        Squats
        Jump Rope
        Sidekicks
        Jump rope
        Rest
        Jump Rope
        Weight plate chops 5kg
        Jump Rope
        Jab+cross+hook
        Jump Rope
        Rest
        Jump Rope
        Sitting Twists (5Kg plate)
        Jump rope
        Push-ups plank
        Jump Rope

        Pull-ups x10
        Chin-ups x10

        ...Need to get my act together...

        Comment


          19-06-2018
          Hero Killer - Day 9
          Take No Prisoners II


          - Jump Squats x 10
          - Glutes Bridge 4 x 20 (20Kg)
          - Jump Rope x 40 seconds
          - Landmine Squats 4 x 20 (20Kg)
          - Jump Squats x 10
          - Landmine Calf Raises 4 x 20(20Kg)
          - Jump Rope x 40 seconds
          - Single Leg Bridges 4 x 20
          - Jump Squats x 10
          - Turning Kicks x 50
          - Jump Rope x 40 seconds

          Handstands - 90 seconds
          Pull-ups x 15
          Chin-ups x 15

          Finally back into the Hero Killer fold. Last time this program ended me, but I’ve learnt from my mistakes, so will pay extra attention to listen to my body.
          Picking it right up with a killer of a leg day! My legs were rather quivery afterwards.

          Comment


            20-06-2018
            Hero Killer - Day 10
            Moving Target

            - Push-ups - 30 seconds
            - Jab+cross+hook - 40 seconds
            - squats - 30 seconds
            - Side Kicks - 40 seconds
            - Burpees - 30 seconds
            - Crunch kicks - 40 seconds
            - rest - 20 seconds
            ( repeat for 3 sets)
            3rd set finisher: elbow plank - 2 minutes

            Jump Rope - 2 minutes
            Pull-ups x 20
            Chin-ups x 20

            Feeling a slight stiffness in my legs from the Take No Prisoners II session, but it dissipated by the 2nd set of Moving Target. Just some all round bodyweight action. Nice and refreshed!

            ------

            21-06-2018
            Hero Killer - Side Mission: Dead Bug

            Jump Rope 30 seconds
            Deadbugs 30 seconds
            Jump Rope 30 seconds
            V-ups 30 seconds
            Jump Rope 30 seconds
            Rest
            Jump Rope 30 seconds
            Deadbugs 30 seconds
            Jump Rope 30 seconds
            Hanging knee raises 30 seconds
            Jump Rope 30 seconds
            Rest
            Jump Rope 30 seconds
            Deadbugs 30 seconds
            Jump Rope 30 seconds
            Star plank 30 seconds
            Jump Rope 30 seconds
            Rest
            Jump Rope 30 seconds
            Deadbugs 30 seconds
            Jump Rope 30 seconds
            Hollow Hold 30 seconds
            Jump Rope 30 seconds
            Done

            Close grip pull-ups x10
            Wide grip Chin-ups x10

            ...poor time management again...either way, guess we can rack this up as a rest day.

            My Indoor Bootcamp Class:
            Get-ups - 1 minute (30 seconds per side)
            Sitting punches - 30 seconds
            Get-ups - 1 minute (30 seconds per side)

            Cross crunches - 1 minute
            Full bridge hold- 30 seconds
            Cross crunches - 1 minute

            Bridge taps - 1 minute
            Glutes bridge - 30 seconds
            Bridge taps - 1 minute

            Squats - 1 minute
            Side kicks - 30 seconds
            Squats - 1 minute

            Plank to Lunge - 1 minute
            W-Extensions - 30 seconds
            Plank to Lunge - 1 minute

            Side Plank - 20 seconds per side x 2
            Plank arm raise - 20 seconds - Plank Leg raise - 20 seconds x 2
            Hollow Hold - 20 seconds x 2

            Had some trouble logging into the Hive yesterday. Seems like it's working now though

            Comment


              22-06-2018
              Hero Killer - Day 11
              SEEK and DESTROY II

              (20Kg barbell)
              - 40 Thrusters
              - Jump rope - 30 seconds
              - 30 Barbell Burpees
              - Jump rope - 30 seconds
              - 20 Hang Power Cleans
              - Jump rope - 30 seconds
              - 10 Overhead Squats
              - Jump rope - 30 seconds

              Close grip Pull-ups x 15
              Wide grip Chin-ups x 15

              This had me puffing after the thrusters already. Had some a shaky start with the Overhead squats as well. Seems I’ve lost some strength…

              ------

              23-06-2018
              Hero Killer - day 13
              Gut Check II


              - Dead bugs 4x20
              - Jump Rope 30 seconds
              - Barbell roll-outs 4x15
              - Jump Rope 30 seconds
              - Barbell swings 4x20 20kg
              - Jump Rope 30 seconds
              - Hanging Leg raises 4x10
              - Jump Rope 30 seconds
              - Elbow Plank 1 minute - side Plank 30 seconds - side Plank 30 seconds - elbow Plank 1 minute

              Close grip pull-ups x20
              Wide grip Chin-ups x20

              Somewhat of a long session, but I reckon I’ll probably feel this one in the days to come. Hanging leg raises had me knackered.

              ------

              24-06-2018
              Hero Killer - Day 14
              Hot Pursuit

              3 rounds:
              Jump Rope 3 minutes
              Heavy bag work 3 minutes

              Woke up with my abdominal region screaming at me, ouch.
              Gut Check II definitely got the job done there.
              Hot Pursuit had me all kinds of sweaty, in spite of it being a rather cold day out.

              Hmm...seems I keep getting logged out of the Hive again...

              Comment


                25-06-2018
                Hero Killer - Day 15
                Hunter's Night

                15 minute EMOM
                - Jump Rope
                - Jab+cross
                - Barbell thrusters 20kg
                - Side kicks
                - Barbell Burpees 20Kg

                Commando Pull-ups x10
                Parallel grip Chin-ups x10

                Still feeling the effects of Gut Check II, even more so today than yesterday. Had trouble getting out of bed with my abdomen being so sore.
                Hunter’s Night, was Hunter’s Night, was Hunter’s Night...Dead.

                Still experiencing the issue where I am constantly being logged out of the Hive...

                Comment


                  26-06-2018
                  Wayward Saiyan:
                  30 seconds each
                  - Jump Rope
                  - Punches
                  - Jump Rope
                  - Sidekicks
                  - Jump rope
                  - 10x Goku Curls (20kg)
                  - Jump Rope
                  - Clapping push-ups
                  - Jump rope
                  - Beam pull-ups
                  - Jump rope
                  - 10x Goku Curls (20kg)
                  - Jump Rope
                  - Elbow strikes
                  - Jump Rope
                  - Knee strikes
                  - Jump Rope
                  - 10x Goku Curls(20kg)
                  - Jump rope
                  - Cross crunches
                  - Jump Rope
                  - Hanging Leg raises
                  - Jump Rope
                  - 10x Goku Curls(20kg)

                  Handstands - 90 seconds
                  Commando pull-ups x15
                  Parallel grip Chin-ups x15

                  Hero Killer has come to and end for now, so kind of in limbo right now, with regards to a structured regiment of training. Feels like my head space needs a reset, with all the goings on of life currently,
                  Hoping I can get that to happen soon. But for now, Wayward Saiyan definitely got the job done.

                  Also seems like my connection to the Hive has stabilized. Ended up having to reconfigure our router.

                  Comment


                    27-06-2018
                    Wayward Saiyan - Rumbling Steel
                    3 sets, 20kg Barbell
                    (Never let go of the barbell until the punches, flow from one movement to the next)
                    - Barbell burpees x5
                    - Front squat x5
                    - Overhead press x5
                    - Bent over rows x5
                    - Bent over rows x5
                    - Overhead press x5
                    - Front squat x5
                    - Barbell burpees x5
                    - Punches x20

                    Jump Rope 2 minutes
                    Commando pull-ups x20
                    Parallel grip Chin-ups x20

                    Something of a different variety today. Daaaaaamn, barbell complexes are killer!
                    By the second set I was grunting quite a bit. Will be making these a staple going forward.

                    Comment


                      28-06-2018
                      Titan Slayer( variation of the Mikasa Ackerman workout)

                      - Push-ups 4 x 20
                      Jump rope 30 seconds
                      - Pistol Squats 4 x 10
                      Jump Rope 30 seconds
                      - Beam Pull-ups 4 x 10
                      Jump Rope 30 seconds
                      - Elbow plank - 1 minute -> Side plank - 30 seconds->Side plank - 30 seconds->Elbow plank - 1 minute


                      .....Pistol squats....


                      My Indoor Bootcamp class:
                      3 sets, 1 minute rest
                      - Butt kicks - 20 seconds
                      - Planks jump-ins - 25 seconds
                      - Jump squat - 30 seconds
                      - Butt kicks - 20 seconds
                      - Plank rotations - 25 seconds
                      - Jumping lunges - 30 seconds
                      - Butt kicks - 20 seconds
                      - Plank leg raises - 25 seconds
                      - Burpees - 30 seconds

                      3 sets, 20 seconds rest:
                      - Squats - 15 seconds
                      - Punches - 20 seconds
                      - Plank Jacks - 20 seconds
                      - Squats - 15 seconds

                      30 seconds each:
                      - High crunches
                      - Butterfly situps
                      - Leg raises
                      - Superman stretch

                      Comment




                        Finally Back!
                        I had been taken out completely by a pretty aggressive flu virus for the entirety of last week, but finally managed to get back into the fold.
                        Gonna be taking it a little easier for the next couple of days, and slowly increase the load as I gain strength again.

                        09-07-2018



                        Winter Has Come - Level III

                        Indoor Bootcamp:

                        - Insanity Cardio Challenge ~ this had be rather dead. I was kinda hoping we wouldn't be doing any hectic cardio...

                        Comment


                          Comment


                            Welcome back!

                            Comment


                              Originally posted by noname View Post
                              Welcome back!
                              thanks noname .
                              It's good to be back !

                              Comment


                                Originally posted by mogster View Post

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