26-09-2018
3 minute warm up
- push-ups x10
- squats x10
- burpees x5
- bo staff pass throughs x15

Hang Clean practice

12 minutes AMRAP
- Hang Cleans x 10 @30kg
- beam pull-ups x10
- Med ball slams x15
= 3 rounds

Jump Rope x2 minutes
Unloaded barbell technique drills

Hot damn...
This had me rather destroyed by the end.
First time tackling Hang Cleans( I had been putting it off, due to lack of hip mobility. So I had been drilling it with the unloaded bar for the last few weeks.So today was the day to put that to the test).
Even though it was 12 minutes of hell, it actually went better than I thought it would with the lifts.

27-09-2018
3 minute warm up
- inch worms x5
- squats x10
- butterfly sit-ups x15
- Jump Rope x40

Ironborn
- Day 26
Unloaded barbell technique drills
Chin-ups x20

Ironborn felt like a swole session


My Bootcamp Class:

Warm-up: 3 rounds:
- Plank Punches x 20 seconds
- Butterfly Sit-ups x 20 seconds
- Squats x 20 seconds
- Jumping Jacks x 20 seconds
- rest x 15 seconds

3 rounds:
(20 seconds each)
- Shoulder taps
- Tricep dips
- Upward Punches
- Rest

- Straight leg sit-up
- Leg scissors
- High Crunches
- rest

Minute 1:
- Sky Diver Push-ups x 5
- Run laps of 10mx10m course, for the remaining time
Rest 10 seconds
Minute 2:
- Lunge step-ups x 6
- Run laps of 10mx10m course, for the remaining time
Rest 10 seconds
Minute 3:
- Burpees x 5
- Run the course
Rest 20 seconds
Minute 4:
- Diamond Push-ups x 8
- Run laps of 10mx10m course, for the remaining time
Rest 10 seconds
Minute 5:
- Squat Hold Side bend x 8
- Run laps of 10mx10m course, for the remaining time
Rest 10 seconds
Minute 6:
- Burpees x 8
- Run laps of 10mx10m course, for the remaining time
Rest 20 seconds
Minute 7:
- Push-ups x 10
- Run laps of 10mx10m course, for the remaining time
Rest 10 seconds
Minute 8:
- Iron Legs x 10
- Run laps of 10mx10m course, for the remaining time
Rest 10 seconds
Minute 9:
- Burpees x 10
- Run laps of 10mx10m course, for the remaining time
Done!

28-09-2018
3 minute warm up
- push-ups x10
- butterfly sit-ups x10

30 seconds each
- Jump Rope
- punches
- Jump Rope
- Side kicks
- rest
- Jump Rope
- push-ups
- Jump Rope
- squats
- rest
- Jump Rope
- butterfly sit-ups
- Jump Rope
- elbow plank
- rest
- Jump Rope
- Power Snatch @20kg
- Jump Rope
- Power Snatch @20kg

Unloaded barbell technique drills
Parallel grip Chin-ups x20

Kept it light and snatchy, since we had a competition the next day!

------


29-09-2018
Fittest In The Garden Route Competition:

So our team decided to sign up for a CrossFit competition again. Which is pretty much throwing ourselves in at the deep end!
As challenging as it was, it was massive fun and a priceless learning experience!





.

WOD 1:
Moving In Pairs, 10 Minute AMRAP:
- Kettlebell Lunge walks x 10m 32Kg/16Kg
- Burpess x 10
- Kettlebell Lunge walks x 10m 32Kg/16Kg
- Single Unders x 100

WOD 2
2 working at a time
- Partner Thrusters x 40 @ 40Kg
- Synchronized Pull-ups x 10
- Partner Thusters x 30 @ 40Kg
- Synchronized Pull-ups x 10
- Partner Thusters x 20 @ 40Kg
- Synchronized Pull-ups x 10
- Partner Thusters x 10 @ 40Kg
- Synchronized Pull-ups x 10
** barbell may not touch the ground for the entire WOD, or the team gets a 5 x burpee penalty.

WOD 3:
5K Trail Run
** all 4 team members must cross the finish line at the same time, each holding on to the same piece of tape.






~ I forgot to apply sun screen, so ended up with some nasty sunburn...

Beat_Samurai Aww man! That looked like great fun Sorry to hear about the sunburn though

Yeah we had a blast! It's only our second time participating in an event like that, but we're enjoying it for sure!

Yeah, the other thing apart from the sore skin that's bothering with the sunburn is that fact that, I'm left with a level I farmers' tan too!

01-10-2018
3 minute warm up
- push-ups x10
- butter sit-ups x10
- squats x10
- bo staff pass throughs x15

Power Cleans practice

12-9-6:
- Power cleans @35kg
- V-ups
- burpees

Jump Rope x2 minutes
Unloaded barbell technique drills

Evening:
3 rounds warm up
- push-ups x10
- Plank side Crunches x10
- squats x10
- pass throughs x10

Hang Power Cleans practice

12 minutes EMOM:
- minute 1 - Hang Power Cleans x 7 @35kg
- minute 2 - Tire Flips x5
- minute 3 - Tire jumps
- minute 4 - Atomic sit-ups

Post competition, back on the training grind.

02-10-2018
3 minute warm up
- wall balls x10
- inch worms x5
- butterfly sit-ups x10
- squats x10

Ironborn:
- Day 27
Jump Rope x2 minutes
Unloaded barbell technique drills
Pull-ups x20

03-10-2018
3 minute warm up
- push-ups x10
- wall balls x10
- Jump Rope x40
- bo staff pass throughs x15

3 rounds:
- burpees x12
- Deadlift x 10 @50kg
- Wall balls x 20
- Push-ups x15
- Jump Rope x80

Unloaded barbell technique drills
Pull-ups x10
Explosive hanging knee raises x10
~ working my way to that first muscle-up !


Bootcamp:
Repeat each circuit for 5 minutes:
- run 100m
- push-ups x 12

- run 100m
- squats x 12

- Lunge walks x 50m
- push-ups x12

Inch worms - Burpee ladder:
- start with 10 x Inch Worms 1 x burpee, continue until you get to 1 x Inch Worm 10 x burpees

2 rounds, 15 seconds each
- elbow plank
- sky dive hold
- elbow plank
- leg circles
- raised leg hold
- leg circles
rest x 20 seconds

04-10-2018
3 minute warm up
- seagulls x10
- squats x10
- butterfly sit-ups x10
- bo staff pass throughs x10

Ironborn
- Day 28
Jump Rope x2 minutes
Unloaded barbell technique drills
Close Grip pull-ups x15
Explosive hanging knee raises x10

ended up having to give Bootcamp a miss, since my car broke down.

Dammit

yeah...but thanks noname ,
I managed to get it towed into the service center, awaiting some feedback from the diagnostic today...


05-10-2018
3 minute warm up
- push-ups x10
- squats x10
- tuck jumps x10
- bo staff pass throughs x10

3 rounds:
- beam pull-ups x10
- front squat x 10 @40kg
- elbow Plank x 1 minute
- dumbbell swings x 15 @15kg
- Jump Rope x100

Unloaded barbell technique drills
Chin-ups x15
Explosive hanging knee raises x10

------

06-10-2018
3 minute warm up
- push-ups x10
- squats x10
- Jump Rope x40
- bo staff pass throughs x10

10 minutes AMRAP:
- Deadlift x 3 @60kg
- wall balls x 15
- Jump lunges x 10
- med ball slams x 15
= 6 rounds

Jump Rope x2 minutes
Parallel grip Chin-ups x 15
Explosive hanging knee raises x10

------

07-10-2018
3 minute warm up
- inch worms x5
- butterfly sit-ups x15
- squats x10
- bo staff pass throughs x15

Ironborn:
- Day 29

Jump Rope x2 minutes
Wide grip Chin-ups x15
Explosive hanging knee raises x 10

08-10-2018
3 min warm up
- push-ups x10
- Plank side Crunches x10
- squats x10
- bo staff pass throughs x10

3 rounds:
- burpees x12
- beam pull-ups x10
- push-ups x15
- hang power cleans x 10 @40kg

Jump Rope x2 minutes
Unloaded barbell technique drills
Pull-ups x15
Explosive hanging knee raises x10

Evening:
3 minute warm up
- Plank up downs x10
- knee tucks x10
- squats x10
- Jump Rope x40

Tabata x2:
- Sumo deadlift high pull @30kg
- dumbbell swings @20kg
- tyre jumps
- hand release push-ups

Rest 2 minutes

- deadlift @30kg
- wall balls
- tyre flips
- burpees

09-10-2018
3 minute warm up
- push-ups x10
- butterfly sit-ups x10
- squats x10
- Jump Rope x40

Ironborn:
- Day 30


Jump Rope x2 minutes
Unloaded barbell technique drills
Chin-ups x15
Explosive knee raises x 10

and that concludes Ironborn @ 10Kg.
Was a pretty enjoyable program. It fit in pretty well with the type of training that I've been doing recently.
Now the question is...which one to add on next...

Well done buddy!

thanks noname !​​​​​​​

10-10-2018
3 minute warm up
- push-ups x10
- squats x10
- tuck jumps x10
- bo staff pass throughs x10

3 rounds:
- bear crawl x 20m
- Thrusters x 10 @28kg
- V-ups x 15
- Jump Rope x80
-- 3rd round: Hang Power Cleans x 10 @40kg

Unloaded barbell technique drills
Close Grip pull-ups x 15
Explosive knee raises x 10

Bootcamp:
30 seconds each
- plie squats
- squat hops x2 Lunge hops x 2
- Squat hop - Lunge hop
- squat hip thrust -Lunge hop
- squat hip thrust

20 seconds each, 2 rounds:
- squats
- back kicks
- Lunge step-ups
- single leg bridges
- rest

20 seconds each:
- push-ups
- wide push-ups
- punches
- push-ups
- diamond push-ups
- punches
- push-ups
- power push-ups
- punches
- push-ups
- push-ups Plank
- punches
- upward punches

2 rounds:
- elbow plank
- Superman hold
- elbow plank
- raised leg circles
- raised leg hold
- raised leg circles