Bring The Noise

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    01-08-2018
    4 minute warm-up
    - Squats x15
    - Jump rope skips x40
    - Burpees x5
    - Butterfly sit-ups x20

    10 minute AMRAP
    - Front squat x 2 @ 35kg, 4 reps after 3rd round
    - Beam pull-ups x4
    - Deadlift x 2 @ 35kg, 4 reps after 3rd round
    - Sit-ups x 20
    = 5 rounds

    Handstands practice

    Full Pull Challenge:
    - 20

    A slightly easier session, but I reckon it wasn’t too bad, since my body is feeling rather wrecked with DOMS.
    I shall have to repeat this one again soon, since I definitley need to bump up that weight.

    Bootcamp:
    30 seconds each
    High knees
    Burpees
    Push-ups
    High knees
    Burpees
    Squat
    High knees
    Burpees
    Plank

    20 seconds each
    Jump lunges
    Jump plie squats
    2x squat hops 2x Lunge jumps
    Squats hop - Lunge jump
    Squat hip thrust - Lunge jump
    Squat hip thrusts

    20 seconds each:
    Push-ups
    Wide push-ups
    Moving push-ups
    Punches
    Push-ups
    Diamond push-ups
    Moving push-ups
    Punches
    Push-ups
    Power push-ups
    Moving push-ups
    Punches

    20 seconds each:
    Crunch kicks
    Flutter kicks
    Scissors
    Leg raises
    Leg raise circles
    Leg raise hold

    Comment


      02-08-2018
      3 rounds warm up
      - Push-ups x10
      - Jump Rope x40
      - Burpees x5
      - Wall ball shots x10

      Ironborn
      - Day 2
      Handstands practice
      Chin-ups x20
      Wide grip Chin-ups x10

      Full Pull Challenge:
      - 30

      My Bootcamp class:
      30 seconds each for 3 sets:
      Punches
      Push-ups
      Push-up Hold
      Knee Strikes
      Squats
      Squat Hold
      Crunches
      Leg Raises
      Hollow Hold
      Rest

      Glute bridge - 1 minute
      Glute bridge Hold - 30 seconds
      Glute bridge reaches - 1 minute
      Glute bridge Hold - 30 seconds

      Side leg extensions - 30 seconds per side
      Side leg extension Hold - left leg 30 seconds
      Side leg extensions - 30 seconds per side
      Side leg extensions Hold - right leg 30 seconds


      Later:
      3 minute warmup
      - Push-ups x 10
      - Squats x 10
      - Burpees x 5
      - Broomstick Pass throughs x 20

      Repeat non stop for 3 rounds
      - Partner A : Barbell squat x 10 @35kg - Partner B: Bike
      Swap positions
      Partner A : Ball slams x10 - Partner B : Bike
      Swap positions
      - Partner A : Dumbbell swings x10 @20kg - Partner B: Bike
      Swap positions

      Comment


        03-08-2018
        3 minute warm up
        - Burpees x5
        - Squats x10
        - Pull-ups x5
        - Bo staff pass throughs x20

        12 minute amrap
        - Burpees x10
        - Ball slams x10
        - Push press x20 @20kg
        = 3 rounds (stopped at 11 reps push press of 4th round)

        Jump Rope x2 minutes
        Pull-ups x10
        Close grip pull-ups x15

        Full Pull Challenge:
        - 35

        Woke up feeling like I had been mummified. I did sleep like a corpse though.
        Was a pretty decent all in all, just had a bit of trouble get the bar over my head.

        ------

        21-15-9(for time) :
        Single arm dumbbell Snatch @20kg
        Burpees over the dumbbell
        - 07:27

        ouch...flip side; pretty much a 1 minute improvement over my first time

        Afternoon;
        Warm up:
        - 30cal on bike

        12 minute EMOM:
        - Thrusters @35kg x 10
        - Burpees x12
        - Jump Rope x100 skips

        My shoulders felt rather on fire after this

        ------

        05-08-2018
        3 minute warm-up
        - Wall ball shots x10
        - Burpees x5
        - Squats x10
        - Push-ups x10

        Ironborn
        - Day 3
        Jump Rope x 2 minutes

        ...rest day...

        Comment


          06-08-2018
          3 rounds warm up
          - Butterfly sit-ups x20
          - Squats x10
          - Jump Rope x50
          - Bo staff pass throughs x20

          12 minute AMRAP
          - Burpees x10
          - Ball slams x20
          - Push-ups x20
          = 4 rounds

          Handstands practice
          Pull-ups x20

          Full Pull Challenge:
          - 20

          Bootcamp:
          We're back outside in the park!
          20 seconds each:
          - Jumping Jacks
          - Power jumps
          - Push-ups
          - Jumping Jacks
          - Power jumps
          - Squats
          - Jumping Jacks
          - Power jumps
          - Punches

          4 minutes with partner:
          - Diamond push-ups x10
          - Resistance band run 50m
          - Jump squats x10
          - Resistance band run 50m

          - Up down Plank x10
          - Resistance band run 50m
          - Frog jump burpees x5
          - Resistance band run 50m

          - Moving push-ups x10
          - Walking lunges 30m
          - Squat front kicks x10
          - Walking lunges 30m

          - Jumping lunges x10
          - Bear crawl 20m
          - Iron legs x 5


          Later:
          3 minute warm up
          - Wall ball shots x10
          - Push-ups x10
          - Jump Rope x40
          - Broomstick pass throughs x20

          3 rounds non stop:
          - Partner A: One arm dumbbell press x5 per side @20kg - Partner B: Ball Slams
          Swap positions
          -Partner A : Bike 10cal - Partner B Ball Slams
          Swap positions
          - Partner A: Goblet squats x10 @20kg - Partner B: Ball Slams

          Comment


            07-08-2018
            3 minute warm up
            - Burpees x5
            - Wall ball shots x10
            - Inch worms x4
            - Bo staff pass throughs x20

            Ironborn:
            - Day 4

            Jump Rope x 2 minutes
            Close Grip pull-ups x20

            Full Pull Challenge:
            - 20

            ...rest day...
            ...my shoulders are feeling a little achy...

            Comment


              08-08-2018
              3 minute warm up
              - Push-ups x10
              - Butterfly sit-ups x10
              - Squats x10
              - Jump Rope x40

              10 minutes AMRAP
              -Dumbbell deadlift x9 @20kg
              - Burpees x6
              - Dumbbell power cleans x3 @20kg
              = 4 rounds

              Damn...was really not feeling today.
              The entire session I pretty much felt out of it.
              Suppose it’s just one of those days...as long as the work gets done.

              L sit pull-ups x10
              Wide grip Chin-ups x10
              Mixed grip pull-ups x10
              Parallel grip Chin-ups x10
              Commando pull-ups x10

              Full Pull Challenge:
              - 50

              Bootcamp
              20 seconds each
              - Jumping jacks
              - Power jumps
              - Push-ups
              - Jumping jacks
              - Power jumps
              - Squats.
              - Jumping jacks
              - Power jumps
              - Punches

              20 seconds each:
              - 2x plie squats - 2x jump lunges
              - Plie squat - jump lunge
              - Squat hip thrust - squat - lunge
              - Squats

              - Staggered plank
              - Wide plank
              - One arm Plank
              - Side crunch plank
              - Leg raise plank
              - Side Plank
              Repeat on other side

              - Crunch kicks
              - Flutter kicks
              - Leg scissors
              - Leg raises
              - Raised leg circles
              - Raised leg hold

              Comment


                09-08-2018
                3 minute warm up
                - Wall ball shots x10
                - Burpees x5
                - Squats x10
                - Bo staff pass throughs x20

                Ironborn
                - Day 5

                Jump Rope x 2 minutes
                Pull-ups x20

                Pretty decent day, my shoulders were still a little on the stiff side, but Ironborn gave it some good movement. It felt better afterwards actually.

                No Bootcamp today, all thanks to the rain.

                Comment


                  I find interesting the sessions of bootcamp you post. It's a class in the gym, I guess, it isn't?

                  Comment


                    Originally posted by Cabriel View Post
                    I find interesting the sessions of bootcamp you post. It's a class in the gym, I guess, it isn't?
                    Hey Cabriel ,

                    It's actually a free outdoor fitness class that started out in the local park.
                    We did get to use an indoor facility for a little while during most of the winter, but it seems that agreement has run it's course last week.
                    So now we're back outside in the park.

                    Comment


                      10-08-2018
                      3 minute warm up
                      - Burpees x5
                      - Squats x10
                      - Jump Rope x40
                      - Inch worms x4

                      21-15-9:
                      - Ball slams
                      - beam pull-ups
                      - push-ups
                      = 07:53

                      Took a little break from picking up pieces of iron today, so good old grunt work.

                      Full Pull Challenge:
                      - 45

                      Later:
                      3 rounds non stop
                      - Dumbbell swings x 15 @20kg
                      - Goblet Squats x 10 @20kg
                      - Burpees over the dumbbell x 8

                      ------

                      11-08-2018
                      3 minute warm up
                      - Push-ups x10
                      - Sit-ups x10
                      - Squats x10
                      - Bo Staff pass throughs x10

                      10 minute AMRAP
                      - Deadlift x3 @50kg
                      - Jump squats x12
                      - Jump lunges x12
                      = 7 rounds

                      Ow...my legs...really hurt...

                      Jump Rope x2 minutes
                      Close Grip pull-ups x20

                      Full Pull Challenge:
                      - 20

                      Afternoon:
                      3 minute warm up
                      - Push-ups x10
                      - Burpees x 5
                      - Squats x10
                      - Jumping Jacks x10

                      3 rounds non stop:
                      - Single arm dumbbell Snatch @20kg x12
                      - Atomic sit-ups(medicine ball) x12
                      - 200m sprint

                      this had my shoulders all kinds of fire again !

                      ------

                      12-08-2018
                      3 minute warm up
                      - Wall ball shots x10
                      - Burpees x5
                      - Inch worms x4
                      - Bo staff pass throughs x20

                      Ironborn
                      - Day 6
                      Jump Rope x2 minutes

                      I definitely needed this rest day....

                      Comment


                        13-08-2018
                        3 minute warm up
                        - Squats x10
                        - Jump rope x40
                        - Beam pull-ups x5
                        - Bo staff pass throughs x20

                        10 minute AMRAP
                        - Push-ups x20
                        - Front squat x15 @30kg
                        - Butterfly sit-ups x10
                        = 3 rounds

                        Pull-ups x20

                        Full Pull Challenge:
                        - 20

                        ...No Bootcamp again today, due to crappy weather, so went indoors at my bro's garage instead.

                        Later:
                        3 minute warm up
                        - Push-ups x 10
                        - Burpees x 5
                        - Squats x 10
                        - Pass throughs x 10

                        16 minute EMOM
                        - Wall Ball shots
                        - Dumbbell Bench Press @ 20Kg x 10
                        - Farmer’s walk @ 20Kg dumbbells
                        - Bike

                        Wasn't feeling particularly great today, sinus issues pestering me. So i was a bit of booger factory today,

                        Comment


                          Healing vibes

                          Comment


                            thanks noname !

                            14-08-2018
                            3 minute warm-up
                            - Push-ups x10
                            - Squats x 10
                            - Inch Worms x 4
                            - Bo staff pass throughs x 10

                            Ironborn:
                            - Day 7
                            Jump Rope x 2 minutes
                            Parallel Grip Chin-ups x 20

                            Pretty decent leg day Ironborn!
                            ...those lunge step us...

                            Comment


                              15-08-2018
                              3 minute warm up
                              - Wall ball shots x10
                              - Jump Rope x40
                              - Squats x10
                              - Inch worms x4

                              10 minute AMRAP
                              - Power cleans x5 @40kg
                              - burpees x10
                              - push-ups x20
                              = 3 rounds

                              Wide grip Chin-ups x20

                              Bootcamp: ( we arrived a little late for bootcamp, so missed out the first portion of the class)
                              20 seconds each, 3 sets

                              - Push-up jacks
                              - Moving push-ups
                              - Sky diver push-ups

                              - Flutter kicks
                              - Scissors
                              - Leg raise hold
                              - Leg raises
                              - Leg circles
                              - Leg raise hold

                              Comment


                                16-08-2018
                                3 minute warm up
                                - pull-ups x5
                                - squats x 15
                                - butterfly sit-ups x15
                                - wall ball shots x10

                                Ironborn
                                - Day 8
                                Jump Rope x 2 minutes

                                My Bootcamp Class:
                                Warm-up:
                                20 seconds each:
                                - Push-ups
                                - Butterfly sit-ups
                                - Squats
                                - High knees

                                12 minute EMOM:
                                Bear crawl between stations
                                - Push-up - plank jump-ins
                                - Jump squat - 2x squat punches
                                - Burpees - globe jumps
                                - Sit-up reach - crunch kick

                                20 seconds per side, 3 sets per exercise
                                - Plank leg raise
                                - Seagulls
                                - Side plank

                                Comment

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