Jungle Boogie

11.19
3:45-4:45

Core and carries

EMOM 10 min:
1) 1 min run
2) 10 Hand walkout push ups

Bag over shoulder (150) 6 / 6 / 6
Box Jump (40") 8 / 7 / 6

Seated OHP (135) 10 / 8 / 8
Hanging ball Pull Ups 10 / 8 / 8

Shoulder Carry (200) 50ft x 8
Rings L-sit Pull up 10 / 4

Front Carry (Husa250) 50ft x 7 ... found better way to pick up, much more proficient and less struggle holding.
Dips 10 / 5 ... elbow said no more

Hanging Hollow rocks 25
Laying Hollow rocks 15
Dead Bugs 10
KB 360 (35) 50
 
11.20
5:30-6:30p

Full Body

EMOM 10 min:
1) 1 min run
2) 20 KB Swings (70#)

Single KB Snatch (28kg) 7ea / 7ea (70#) 7 ea
Para Bars Inverted Row 15 / 15 / 15

Burpee to Bag Full Extension and Slam (150) 5 / 5 / 5
Cables Reverse Flies (10) 15 / 15 / 15

Quake Bar BP (45KB+25KB) Each rep hold until steady 5 / 5
Power Clean (165) 5 (175) 5

Bag Hold (Husa250) 35 sec / 1 min / 50 sec
Max Effort Sprint > rest 10 seconds and do it again x 3 (speeds ended up 2-3mph apart between the burst.)

+5 min Bo Staff stretching to cooldown
 
11.21
6-7p

Legs n press

EMOM 14 min:
1) 1 min Weight Vest Step ups (20")
2) 10 Weight vest push up

DB Press (85) 6 / 6 / 5 still limited on not being able to push weight out of hole with left side. only stable until below parallel
Leg Press (4 plates) 15 / 20 / 20

Floor Bag Press (150) 10 / 10 / 10
Box Jump (40") 10 / 10 / 10

Bag on Shoulder (200) 1 / 1 / 1
Dips 10 / 10 / 10

Squat (230) 5 / 5 / 5
Handstand, must hold 30 seconds x 3
 
11.22
5:30-6:30p

Gym party shit. Did whatever, felt great

KB Swing (70) 5 x 25
Turk Get up w/ Bag (100) 5 x 1 left & 1 right

Good Morning w/ Bag (100) 3 x 10
FG Rings L-Sit Pull Up 3 x 5

DB Row (100) 3 x 10 ea
Mini Para Bars Floor Dips 3 x 25

Bag w/ Handles C&P (115) 3 x3
KB Windmill (25) 3 x 5 ea side

Bag Slam & Burpee (150) 5 / 5 / 5 / 4 / 4 / 4
Pec Deck (180) 12 / 15 / 15 / 15

High Bar Pull Up 6
 
11.23 Turkey Day
5:55-6:50p

Shoulders/ Tri

Band Pull Apart (Black) 3 x 15
Shoulder Rok Swings 3 x 15 ea way

Dips 3 x 10
KB Swings (90) 3 x 25

Bag C&P (100) 3 x 6
Box Jump Over (24") 3 x 20

Bag to Shoulder (175) 3 x 5
Kneeling OH Tri Pushdowns (50) 3 x 12

Bar Shrug (225) 10 / 10 / 15
Ring Dips 3 x 10
 
11.24
3:10-4:10p

Some athletic variations.

Modified Bear Pushups - From squat into handstand 10 / 10 / 16
Bag Throw until 100ft reached (100#) x 3

Squat (230) 5 / 5 / 5
Dual Rope Explosive Rows 10 / 10 / 10

Dual KB C&P (45) 8 / 8 / 10
Lungs w/ weight vest 3 x 100ft

Bag Over Shoulder (175) 5 / 5 / 5
1 min run x 3

KB Snatch (70) 3 x 5ea side
GHD Raise 3 x 5
Bag on Shoulder & 50ft Carry (200) 6
 
11.25
4-5p

Some upper back stuff

EMOM 12 min:
1) 1 min run
2) 2 Turk get up w/ Bag (100)
3) 10 Toes to Rings

OH Bag Squat (100) 10 wobbly AF / 10 / 10
Dual Rope Hanging Leg Raises 10 / 10 / 10

Para Bars Tuck Pull Up 10 / 10 / 8
Dual KB OHP (28kg) 7 / 7 / 7

Bag Alt Shoulders w/o dropping (150) 6 / 6 / 6
Seated Tri Pushdowns (230) 15 / 20 / 20

Bag on 44" Box quick as possible (200) 5 / 5 / 5
Inverted Pull Ups on Bars & Rings 7 / 5 / 5
 
11.26
6:20-7:20p

Long day, getting something in

Squat Jumps 5 x 10
Push up 5 x 10

KB High Swing (50) 3 x 7ea
OH Bag (100) Box Step Up (20") 3 x 20

Dual Rope Inverted Rows 3 x 10
Bag Swing (200) 6 / 6 .... tried like a KB but it's too damn big and hits legs

Lean Back Pull up 10
Rope Climb 14' x 3

Bag Medley 3 rounds
Over Shoulder (150)
On Shoulder (175)
On 50" Box (200)
On Shoulder (220)

Cool bonus to wake up too. It's like getting the bro-nod from one of your professors.



And this new forum can suck a D. Nothing works the same twice if at all.Follow.jpg
 
Last edited:
11.28 Tues
6:15-7:15p

GHD Situp 3 x 15
Ring Dips 3 x 10

Toes to Ring to Invert Pull Up 3 x 8
KB High Swing (28kg) 3 x 5 ea

Box Jump (40") 3 x 10
Bag on Shoulder (175) 3 x 3
KB Snatch (70) 3 x 5 ea

Dual KB High Swings (25) 20 / 15 / 20
Heavy Jump Rope 3 x 1 min

Bag on Shoulder (200) 1 / 1 / 1
High Bar Pull Up 3 / 3 / 3
Rings Face Pulls 20 / 20 / 20
 
11.29
5:40-6:40p

EMOM 10 min:
1) 1 min heavy jump rope
2) 10 KB Swings with pause reset (90)

DL (135) 8 (225) 5 / 5
Leg Press (4 Plate) 3 x 15

DL (315) 3 x 5
Inverted Shrugs on Dip Bar 3 x 20

Dual KB RDL- Split Stance (70) 3 x 5 ea side
3/4 Rope Pull Ups 3 x 10

DL (405) 2 / 2 / 2
Tri Pushdowns on Rings 12 / 15 / 15

5-1-5 Tempo DL (135) 10

1 min dead hang
 
11.30
6-7p

KB Mayhem

Thrusters (95) 3 x 10
Dual KB High Swing (25) 3 x 10

KB Swing w/ Pause reset (90) 3 x 10
Quake Bar Front Squat & Press (45KBs) 3 x 7

Single OH KB Squat (50) 3 x 5 ea side
Gorilla Rows KB (28kg) 3 x 10

Single side KB DL (90) 3 x 10 ea side
Dual KB C&P (28kg) 3 x5

KB High Swing & Lunge (70) 3 x 5ea
KB 360s (50) 3 x 50
 
12.1 Friday
6:25- 7:05p

Had lil man in gym, something quick could keep eye on him

Push up to Pull Up 3 x 10
Bag on Shoulder (150) 3 x 8

Dips 3 x 10
Bag on Shoulder (175) 3 x 4

High Bar Pull up 3 x 5
Hang Clean (135) 10 (185) 2 .. Weight was good, forearm burning from pull to rack.

Ring Face Pulls 15
Ring Dips 10
Snatch Grip Shrugs (185) 10
 
12.2
5:15-6:15p

Grapplers Delight

Weight Vest: 200m run to 10 Hand Release Push ups x 7 round no break
Removed Vest : 200m run to 10 hand release push up x 3 round no break

Trapbar Shrug (150) 3 x 15
Laying Torso twist Bag Across Chest (150) 3 x 10

KB High Swing (28kg) 3 x 10 ea
Bag Across Chest (175) 3 x 10

Bar Shrug & hold 5 sec (225) 3 x 10
Bag Across Chest (200) 2 x 10 (220) 10

Bag on Shoulder (220) 1
High Bar Pull up 7

Productive, felt like a workout and not familiar movements.
 
Fahcough said:
12.2
5:15-6:15p

Grapplers Delight

Weight Vest: 200m run to 10 Hand Release Push ups x 7 round no break
Removed Vest : 200m run to 10 hand release push up x 3 round no break

Trapbar Shrug (150) 3 x 15
Laying Torso twist Bag Across Chest (150) 3 x 10

KB High Swing (28kg) 3 x 10 ea
Bag Across Chest (175) 3 x 10

Bar Shrug & hold 5 sec (225) 3 x 10
Bag Across Chest (200) 2 x 10 (220) 10

Bag on Shoulder (220) 1
High Bar Pull up 7

Productive, felt like a workout and not familiar movements.
Click to expand...
Ready for whatever the world throws at you!!!!!!!!
 
Rigg9 said:
Ready for whatever the world throws at you!!!!!!!!
Click to expand...
Be as dangerous as you can.

12.3
3:30-4:50p

Shoulder Rok Swings (added another 5lb-maybe 25lb now) 4 x 20
Push Up to Box Jump (30") 4 x 10

KB High Swing (28kg) 3 x 7ea
Bag C&P (100) 3 x 6

Leg Press (4 Plate) 15 (5 plate) 15 / 15
Bag Pull Across Chest (175) 3 x 12

Trapbar Shrug (270) 10 (360) 10 / 8 (270) 10
KB Speed Snatch (28kg) 3 x 5ea

Bag Pull Across Chest x 3 into Bag Shoulder & Slam (220) x 12 with 1 min rest between

Rope Tr Pushdowns (40) Burnout x 3
 
12-5
5:50-6:50p

Low Para bars In & Out Push ups 3 x 10
Wide Pull up 3 x 7

Band Pull Apart (black) 3 x 15
Dips 3 x 10

Hang Snatch (95) 3 x 10 (135) 5
Bag Squat (150) 3 x 10

Ladder Pull ups x 3 / 3 / 3
TGU w/ Bag (150) 0 - half ass bullshit, it felt heavy and I dumped it (100) 3 x 2

OH Rope Tri Ext (40) 3 x 15
Dual Ropes Inverted holds x 3 (massive grip & core work)
Bag on Shoulder (220) 1 / 1 (250) 4 Fails - Dude, I almost had you.


Almost had me? Didn't deserve to land that feat today. Had no desire to pick up anything heavy. The lap to shoulder height was there. It was on my shoulder, just needed the bottom hand to shim the rest of it. Lazy day, just dumped it all 4 times without 2nd effort. It's there, didn't want it enough.
 
12-6
6-7:15p

Retribution

EMOM 10 min:
1) 200m sprint
2) 30 sec heavy jump rope

Quake Bar BP (45 + 25) 3 x 7
2" bar Pull ups 3 x 6

Bag on 50" Box (175) 5 / 5 (60" Box) 4
GHD Raise 6 / 8 / 8

5 Bag on Shoulder fast as possible (200) 2 min rest between sets
1) 35sec
2) 27sec
3) 26sec

FG Ring Pull up 3 x 5
KB Snatch (70) 5 ea (90) 3 ea / 3 ea

Bag on Shoulder (250) x 5 Fuck you bag, got it done. Felt the motion and had it on demand.

 
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