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)

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

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16-06-2018


Sky Ripper - Level III EC
Jump Rope - 2 minutes

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17-06-2018
Blitz:
1 minute punches
1 minute push-ups
1 minute plank

USOS!

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...

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.

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!

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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

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…

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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.

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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...

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...

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.

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.

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

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...

Welcome back!

thanks noname .
It's good to be back !