Jungle Boogie

12.28
2:40-3:15 p

1 Min run x 3
Push up / Pull Up 3 x 10

Bag Carry (115) 1 min
KB Swing (90) 20

Keg Press into Keg Handstand x 25 attempts

DB Snatch (85) 5 ea

Box Jump (40") 5 (44") 8 (48") 3

Crab Walk w/ Bag (115) 3 x 30 sec
Ring FG pull up x 5
Pull Over on HighBar x 10
Bag over Yoke (200) x 3

Workout was absolute shit. I be honest, was messing around acting an ass instead of lifting. Had fun
 
12-29 Fri
5:10-6:10p

5 min run . Distance 0.75 mile

4 rounds:
5 Pull Up > 10 Push Up > 15 BW Squats

Squat (190) 5 (230) 5 (320) 4
Bag on Shoulder - No ground touch (125) 6 / 6 / 7

KB Swing (40kg) 3 x 25
Pec Deck (180) 3 x 20

H2H KB Swing (32kg) 3 x 20
Handstand Holds 3 x 2min

KB Snatch (28kg) 2 x 10ea
Pull Up to Knee Tuck 2 x 10
 
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12-30
4:30-5:25p

Backoff day , need a deload and kid was sleeping couldn't slam weights.

Warm up Loading/ Unloading 600lbs of sand for more bags.

Seated Ring Muscle Ups W/ feet on cheater box 3 x 10
Bag on Shoulder - Horizontal picks (175) 4 / 4 / 4

Dual KB DL (36kg) 3 x 10
Hanging Power knee raises 3 x 12

Laying Bag Across Chest - Grappling (175) 12 / 15 / 15
GHD Raise - 4 -- nope. Right ham super tight
Reverse Hyper - (BW) 12 / 15 / 15

DL (225) 2 -- nope
VGrip Pull downs (115) 3 x 12
Ab wheel 3 x 20

** did not push it at all going into new year. Have a slight pinch / pain where collar bone meets shoulder, weight pulling down on it aggravates it as well as overhead pressing. Just easing up instead of grinding through it.
 
12-31 The End
4:30-5:30p

High pace, HR escalator

Sled Push / Pull (50ft to n fro) x 3
Battle Ropes 3 x 1 min

Run 3 x 1 min
H2H KB Swing (28kg) 3 x 30

Bag Over Yoke (175) 3 x 5
OH DB Ext (65) 15 / 12 / 12
Bag On Shoulder (220) 2

Leg Press (5 Plate ) 3 x15
Toes to Rings 3 x 10
Bag on Shoulder (220) 1 / 1 / 2

Hang Clean (135) 5 / 5
KB TGU (35) 10 ea side
KB Dead Bugs (35) 25
Bag TGU (125) 1 ea side
Bag Over Shoulder (220) 2

Bag on Shoulder (250) 3

Added all the bag work in, workout was feeling too low effort to go out on. Had to amp it up

 
1-1-24 Mon
3:15-4:30p

Circuits

Run 3 x 1 min
KB Swings (36kg) 3 x 25

1) 100m Sprint > Clean & Squat (135) > 1 Chest to Bar pull up x 5 rounds RPE 7

2) Bag Teddy Bear Squats (175) 1 Left & 1 Right > Dual Rope Climb 14' x 2 rounds RPE 9.5

3) Bag Throw (50) > Bag over bar (175) > Bag over bar (175) > Sprint 50ft x 5 rounds RPE 6
 
1.2
6:10-7p

EMOM 6 min:
1 min Fan Bike
10 Dual KB Cleans (45s)

Bag C&P (125) 5 / 5 (150) 4
GHD Raise 6 / 6 / 8

Bag on Shoulder - Horizontal Pick (175) 5 / 5 / 5
Squat (190) 10 (280) 10 / 10

Bag On Shoulder (220 )2 / 2 / 2
Wide Pull Up 7
Shoulder Width Hammer Pull Up 7
Narrow Hammer Pull Up 14

H2H KB Swing (36kg) 20 / 20
Bag Squat - Horizontal Hold (175) 10 / 10
Hang Clean (135) 3
 
1.3
5:50-6:50p

5 min run : Distance 0.66 mile

Bag Over Shoulder (225) 8 / 9 / 10
Ring Dips 8 / 9 / 10

Bar Shrug (135) 15 (225) 15 (315) 10
Bag Carry (175) 3 x 100ft

Dual KB C&P - (28kg) strict press with pause 5 / 5 / 5
Bag Shoulder Horizontal & Vert (220) 2 / 2 / 2

Husabag Carry (250) 50ft x 6
FG Ring Pull Up 5 / 5 / 5

Hammer Pull Up 10
Bag On Shoulder (175) 4
 
1.4
6:20-7:40 p

100m Sprint > 5 Dual KB C&P (45) > 2 Pull Up x 4 round

Suspended Band Push Ups (Purple+Green) 12 / 15 / 15
Triple Jump (32" x 32" x 40" Box) 5 / 5 / 5

Glute Bridges w/ Bag (220) 10 (250) 10 / 10 / 8 / 8
Shrug (225) 12 (315) 10 / 12

Bench Squat (320) 8 (410) 5 (500) Failed and Bailed, safety strap catch (460) 4
Shoulder Rok Swings 12 ea / 10 ea / 10ea

Bag Squat (220) 8 / 5 / 5 / 5
Trap bar DL (320) 12 (410) 5 (500) 2 (590) 1 ** RPE 9.75

*PR ... ish , trap bar so who gives a fk . Still wanted 600 but was starving.
 
1.5
6:10-7

Deload recovery movements

5 min run : Distance 0.75 mile
Band Pull aparts (black) 50

H2H KB Swing (28kg) 26 / 28 / 30
GHD Situp 3 x 15

Dual KB Clean (32kg) 10 / 10 (36kg) 5
Strict Hanging Leg Raise 3 x 12

Alt Hand Swing Snatch KB (32kg) 5 x 5 / 5 x5 / 5 x5
Tri Pushdowns (50) 20 / 12+5 / 15
Bag on Shoulder (220) 1


If sumo counts then so does leg drive rack pulls
 
Last edited:
1.6
6:15-7:15p

Filled the new bags, have 15lb increments 150-250

EMOM 10 min:
1) 1 min Fan Bike
2) 1 Bag C&P (125) + 2 Bag on Shoulder (165)

Bag Horizontal Shoulder (185) 1 Left & Right x 3
Dual OH KB Marching (28kg) 30 sec x 3

Bag C&P (150) 1 / 1 /1
Ground to Shoulder w/o lapping (150) 4 / 4 / 4
Wide Pull Ups 10 / 8 / 6

Bag Over Shoulder (185) 4 / 4
Bag Shoulder Switches w/o dropping (185) 7
Hanging Knee Tucks 3 x 20

KB TGU (28kg) 1 Left & Right / 1 Right & 0 Left - no elbow stability too shaky
Bar C&P (155) 3 / 3 / 3
Bag on Shoulder (215) 5
 
1.7
11:30-1:10p

1 min run x 3
Hanging Alt Knee Raises 20 / 20 / 30
Bag C&P&Slam (50) 10 / 10 / 10

Cable Reverse Fly(10) 20 / 15 / 15
Side to Side Dual KB DL (36kg) 12 / 12 / 10

Bag on Shoulder n Squat (125) 5 ea side (185) 4 ea side
Bulgarian SS (95) 10ea (135) 10ea (230) 8 ea

Bag on Shoulder w/o lapping (165) 3 / 2 / 3
Ring Dips 10 / 10 / 10

Bag on Shoulder and Balance on 1 leg (215) 18 attempts
Bag on Shoulder(235) 9
Bag on Shoulder (250) & calf raises 15
 
1.8
5:45- 6:35p

Cooldown from yesterday load

100m Sprint > 5 Pull Ups > 10 Burpee x 5 round

Decline Ring Push Ups 3 x 15
KB Swings (36kg) 3 x 25

Seated Pushdown w/ Pause (230) 10 / 10 / 12
Cable Fly (60) 10 / 10 / 12

Bag Floor Press (165) 7 / 6 / 5
Pec Deck (180) 10 / 10 / 10

5 Push Up > Box Jump (30") > 5 Dual KB Snatch (45) x 3 round

Bag On Shoulder (165) 2
Keg Press (85) 12
 
MilkManUK said:
Nice!
Click to expand...
Thanks Judo thai master, but we know the unspoken brow raise on trap bars lol

1.9
5:35-6:10p

Minimalist meltdown.

10 Burpee > 5 Dual KB Snatch (45) > 1 Bag on Shoulder (165) & (200) x 5 rounds

10 Burpee > 5 Dual KB C&P (28kg) > 1 Bag on Shoulder (185) & (215) x 5 rounds

20 Shoulder Rok Swings

Cold Plunge in pool: 90 sec - 2 min . Fuggin miserable. stayed cold for 2 hours after.
 
1.10
6:15-7:15p

KB Swing w/ pause reset (32kg) 15 / 15 / 20
Hand Release Push ups 15 / 15 / 20

KB Swing to Clean to Snatch (22kg) 5 Left & Right x 2 (28kg) 5 Left & Right

Dual KB Clean & Squat (28kg) 5 / 5/ 5
Burpee 10 / 12 / 15

H2H KB Swing n Clean (22kg) 20 (28kg) 20 (32kg) 20
FG Pull up on bar 7 / 7 / 5

Alt Bag on Shoulder w/o dropping (165) 5 / 5 / 5
Handstands 2 min / 3 min / 3 min

Para Bars Swinging Leg Raise 20
Lever Arms Push & Pulls (70) 20 both way
 
1.11
5:30-6:30p

Slam Party. Just rotated between bags randomly grabbing one, shoulder or press & slam.

Lever Pulls (70) 3 x 25
H2H KB Cleans (28kg) 30 / 30 / 20
BW Squats 3 x 20
GHD Raise 6 / 10 / 9

Bag Body Count
(50) 15
(115) 5
(125) 5
(150) 9
(165) 3
(175) 2
(185) 2
(200) 7
(215) 3
(220) 3
(235) 2
(250) 1

Burpees during breathers after heavy bag. 5 / 10 / 10 / 10 / 5 / 5 / 5
 
1.12 Fri
6-7p

Grab Bag - Bags, bells, body weight

Bag on Shoulder
(125) 5 / 8
(150) 10 / 5
(165) 5
(215) 2

H2H KB Cleans
(28kg) 20 / 20
(32kg) 20
(36kg) 16
(40kg) 20 / 16

Burpee Totals : 20 / 15 / 20 / 20 / 50

Rings Pull up to Inverted Hold 10 / 8

Lay Down/ Get up 30

Pull Up totals: Various grips 5 / 5 / 5 / 5 / 10

Para Bar Swings 40

Keg C & Press x 2 (85) 4 / 4 / 5

Keg Snatch (empty) 20
 
1.13
3:25-4:35p

Boogie Woogie

Burpee to High Jump 3 x 10
KB Snatch (28kg) 7 ea / 7ea (36kg) 7 ea

Frog Jump (32" x 32" x 40" ) 7 / 6 / 5
Rings Pull Up to Invert Hold 3 x 8
Lay Down / Get up & Jump 3 x 10

Circuit 1 : 5 rounds
Run 50ft > Shoulder Bag (185) bring back > run 50ft > Shoulder Bag (165) bring back

Circuit 2: 3 rounds
Sled Pull (3 plates) > Bag Extension (185) > Keg Press & Carry (185) > Keg Throw (empty)

Bag Carry (185) 100ft (165) 100ft
 
Last edited:
1.14 Sunday
4 - 5:05p

100m Sprint > 10 Burpee > 10 Inverted Rows x 3 round

KB Alt Snatch (28kg) 3 x 20
Bag Over Yoke (200) 2 (215) 2 / 2 / 2/ 2 / 2 / 2

Single KB C&P (28kg) 5ea / 5ea
H2H KB Clean (28kg) 30 (36kg) 20 / 20 / 20

Towel Grip Pull Ups 8 / 8 / 8 /8 / 5 / 5

Uneven KB Carries (28kg) 100ft ea side x 4

Axle Bar C&P (185) 5
Axle Bar DL (185) 10

Burpee finisher 50



Check in notes:
Unsure if its the ramping up of KB training and the "WTH" effect is kicking in but strength is increasing and body composition is joining. Upper back is filling, vascular mapping more apparent , over all lifts are increasing without directly training any of them. BW is balancing around 188 but mid section is leaning , weight probably went to legs. Will have to def calorie count & cut to drop another 10 lbs. Won't be able to outrun the appetite. Past couple months has been majority full body workouts at various pace and intensity. Tis working, will continue this route. Lots of bags , bells, and gymnastic mix up . Minimal barbell n DB, getting much more response out of unbalanced tools. Mental note from past knowledge, don't get obsessive with pull ups! Elbow will shit out and be 3-4 weeks of rehabbing the pain out.
 
1.15 MLK day
2:30-3:40p

Obsessing on Pull Ups - fk your advice

5 min run . Distance 0.76 mile
Push Up to Pull Up 10 / 8 / 8

DB Rows (100) 10 ea / 10 ea / 5 ea
Axle Bar Pullover & Press (125) 10 / 10 / 6

Lever Arms Power Pulls (160) 12 / 10
Towel Grip Pull ups 10 / 10 / 8

Wall Climb w/ Rope 14' x 12
Trap Bar Shrugs (240) 15 / 15
Trap Bar DL (420) 5

Dual Rope Climbs 14' x 12
Dual Cable Stack Rows (80) 20 / 20
 
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