Announcement

**Beat_Samurai** · October 3, 2019, 07:17 AM

Thanks BlackButler , Sarasta , HellYeah , Cabriel !

Onwards & upwards !

03-10-2019

Jump Rope x2 minutes

3 sets:
- One Arm push-ups x6 per arm
- Inverted rows x12
- Pseudo push-ups x12
- Chin-ups x12
- Archer push-ups x12
- Pull-ups x12

50 Burpees challenge:
- Day 1

~ woke up, feeling rather out of it, today,

but that push-pull session, made things a little better

My cardio has been rather lacking, so figured diving in with burpees, is a good a place to bolster it, as any

**Sarasta** · October 3, 2019, 09:50 AM

My cardio has been rather lacking, so figured diving in with burpees, is a good a place to bolster it, as any

Good luck

(sorry, burpees, when doing by others, awake the sadistic part of me)

**Beat_Samurai** · October 4, 2019, 07:06 AM

hehe, I won't blame you, Sarasta !

I remember when I went pretty far into the pain cave, with the last Random Workout Challenge.

04-10-2019
Jump Rope x2 minutes
Handstands practice

Feral - level III EC

50 burpees challenge
- Day 2

~ upper body DOMS, letting itself be known, this morning

**Beat_Samurai** · October 7, 2019, 07:34 AM

05-10-2019

30 seconds each
- Jump Rope
- Punches
- Jump Rope
- Cross body push-ups
- rest x20 seconds
- Boxer skips
- Side kicks
- Boxer skips
- one leg squats (left leg)
- Rest x 20 seconds
- Running in place skips
- Hooks
- Running in place skips
- Chest clap push-ups
- Rest x20 seconds
- Fast skips
- Turning kicks
- Fast skips
- One leg squats (right leg)

50 Burpees challenge
- Day 3

Chest to bar pull-ups x 12

------

07-10-2019

Jump Rope x2 minutes
Handstands practice

Full Circuit
- Day 1

50 Burpees challenge
- Day 4

Chest to bar pull-ups x x12

**Beat_Samurai** · October 8, 2019, 06:55 AM

07-10-2019 - Evening:

3 minute warm up:
- push-ups x10
- lunges x20
- knee to elbow x20
- pass throughs x20

12 minutes EMOM:
- Min 1: Tire flips x10
- Min 2: Double unders x50
- Min 3: Dumbbell swings x15 @15kg
- Min 4: Pull-ups x15

~ I pretty much blew up, with that last round of double unders

-----

08-10-2019
Jump Rope x2 minutes

- Alternating Pistol squats 2 sets x10
- Split squats 2 sets x12 per leg
- Jumping lunges 2 sets x16
- Deep squats 2 sets x20
- Jump squats 2 sets x10
- Calf raises 2 sets x20

50 burpees challenge
- Day 5

Chin-ups x20

~ my jump rope broke...

**Beat_Samurai** · October 9, 2019, 06:52 AM

09-10-2019
Warm-up( bounce,high knees, half jacks, jumping jacks etc) x 2 minutes

Handstands practice

Full Circuit
- Day 2

50 burpees challenge
- Day 6

~ will have to get a replacement jump rope, some time today

**Beat_Samurai** · October 10, 2019, 06:47 AM

10-10-2019
Warm-up( bounce,high knees, half jacks, jumping jacks etc) x 2 minutes

- One Arm push-ups 2 sets x8 per arm
- Inverted rows 2 sets x16
- Pseudo push-ups 2 sets x16
- Chin-ups 2 sets x16
- Archer push-ups 2 sets x16
- Close Grip pull-ups 2 sets x16

50 burpees challenge
- Day 6

~ well yesterday just worked out fine and dandy!
When I got home last night, it was only then that I realized, that I had completely forgotten to get a new jump rope.

**Beat_Samurai** · October 11, 2019, 08:32 AM

11-10-2019
Jump Rope x2 minutes
Handstands practice

Full Circuit
- Day 3

50 burpees challenge
- Day 7
Chest to bar pull-ups x 10

~ Finally got the replacement rope, so apart from my warm-up, I felt I had to get the proper feel for the rope too So a little test was in order :

**Sarasta** · October 11, 2019, 09:01 AM

I guess new rope is approved then, isn't it ?

I'm jealous of your garage. The ceiling of mine is too low for jump roping and I can't install a punch bag

Enjoy yours !

**Beat_Samurai** · October 11, 2019, 09:16 AM

Originally posted by Sarasta View Post

I guess new rope is approved then, isn't it ?

I'm jealous of your garage. The ceiling of mine is too low for jump roping and I can't install a punch bag

Enjoy yours !

yeah, seems like the new rope is gonna work, Sarasta

it is slightly heavier than the one I had previously though. But I reckon, that's actually a good thing!

Yeah, I'm just about missing the ceiling beams, of the garage, although, when I do double unders, the rope does brush the ceiling though

**Cabriel** · October 12, 2019, 06:10 PM

07-10-2019

I pretty much blew up, with that last round of double unders

08-10-2019

my jump rope broke...

**Beat_Samurai** · October 14, 2019, 06:50 AM

fun times, Cabriel , fun times

14-10-2019
Jumping Jacks x30
Handstands practice

Jump Rope circuit:
2 rounds, 30 seconds rest between rounds:
- Jump Rope x1 minute (free style)
- rest x20 seconds
- Jump Rope x90 seconds (free style)
- Rest x20 seconds
- Jump Rope x2 minutes (free style)
- Rest x20 seconds
- Jump Rope x30 seconds (double unders)

Full Circuit
- Day 4

50 burpees challenge
- Day 8

Meditation x3 minutes
Pull-ups x20

~ new day, new blessings, new battles

**Beat_Samurai** · October 15, 2019, 07:05 AM

14-10-2019 - Evening:

Warm up:
3 minutes
- Good mornings x10
- Squats x10
- Pass throughs x20
- Shoulder taps x30

E2MOM 12 MINUTES:
Repeat each couplet non-stop, for 2 minutes :

- Snatch grip deadlift x10 @50kg
- Double unders x20

- Suitcase walking lunges x10m @20kg dumbbell
- Hanging shoulder taps x10

~ well that was quite toasty

------

15-10-2019
Jump Rope x2 minutes

3 rounds :
- Alternating Pistol squats x10
- Split squats x16 per leg
- Single leg bridges x16 per leg
- Jump squats x16
- Calf raises x20

2.5K run

50 Burpees Challenge:
- Day 9

Meditation x3 minutes
Explosive pull-ups x10

~ ouch...my legs are pretty much blasted

on another note; I received confirmation of my entry into my first OCR!

Date set for 30 November 2019.

**Sarasta** · October 15, 2019, 07:08 AM

Yeeeeah

Good luck

**Beat_Samurai** · October 15, 2019, 07:14 AM

Originally posted by Sarasta View Post

Yeeeeah

Good luck

Thanks Sarasta !

I'm probably gonna need loads of that!

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