Jungle Boogie

[Fahcough]

1.16
6-7p

Temp drop finally. In 20s, gym was 48 degrees. Explosive endurance work.

Warm up mile. Time 6m 14s
25 Burpees

Leg Press (3plate) 15 (4plate) 15 / 15
OHP (95 ) 10 / 10 / 10

Bag on Shoulder (125) 5 / 5 / 5
H2H KB Snatch (28kg) 10 / 14 / 14

Dual KB Flow Cleans to Snatch to OHP (45lbs) 5 / 5 / 5
Bag Grappler Twist on ground (175) 12 / 12 / 12

Bag Gauntlet - For time, get all 6 on shoulder
(150 / 165 / 175 / 185 / 200 / 215)

Round 1) 25 sec
2) 26 sec
3) 28 sec

1 Mile finisher . Time 6m49sec . Recovery walk until 10min

 

[Fahcough]

1.17
6-6:35p

EMOM 8 min
1 min Jump rope
10 Bag Clean, Press, & Slam (50)

Dual KB Clean x 2 , Press (45s) 5 / 5 / 5
Para Bars Free Swings 3 x 1 min

Speed Cleans (135) 5 / 5 / 5
Pec Deck (230) 15 / 13 / 10

Squat (230) 5
GHD Situp 15


Called it here, had 0 intensity and everything was stale. Going through movements without pushing. Call it an active rest day, body musta need a break. Went ahead and shut it down instead of plodding through another 5 sets not breaking a sweat.

 

[Fahcough]

1.18
5:50-6:50p

Burpee Over Box (20") 10 / 10 / 10
Inverted Ring Rows 15 / 15 / 15

KB Snatch (28kg) 7ea / 8 ea ( 36kg) 5 ea / 5 ea
Reverse Hyper (100) 10 / 10 / 10 / 10

Bag Extensions (175) 8 / 5 / 5
Fan Bike 3 x 1 min

Toes to Ring to inverted > 8
H2H KB Swings (36kg) 20

Bag Gauntlet Shoulder them all (150 / 165 / 175 / 185 / 200 / 215) x 3 - Didn't time it, all under 30sec

 

[Fahcough]

1.19 Friday Bday supper
5-5:25 p

EMOM 24 min:
15 Squat thrust push up
20 H2H KB Swings (36kg)
5 Pull Up + 10 Hanging Leg raises

kids birthday dinner at 6, squeezed it in while slow pokes getting dressed.

 

[Fahcough]

1.20
1:40-3:20p

Speed Rope 3 x 1 min
Feet in Rings Tuck Push up 3 x 15

Fan Bike 3 x 1 min
Dual Rope Rows 10 / 10 / 20

Step Up Knees 3 x 30
Bag Good Mornings (185) 3 x 5

Reverse Hyper (10) 2 x 10
Bag Over Yoke (215) 3

High Knees to Elbow 3 x 30
Pushup to jump Knee 2 x 10

Crab Walk & lunges with bag (115) 2 x 10
Up & Over Yoke Jumps (56") 3 x 10

 

[Fahcough]

1.21
5-5:50p

EMOM 8 min:
Run 1 min (9-10mph pace)
10 Quake Bar BP (28kg KBs)

EMOM 16 min:
3 Bag on 48" Box (185)
20 H2H KB Swings (32kg)

EMOM 16 min:
3 DL (315)
10 Push Up w/ Feet in Rings Tucks

1 min Deadhang on bar

 

[Fahcough]

1.22
4-5:10

Toe Touch Burpee 10
Long Box Jump (20") From distance 10 / 10
Ring Plank to Tri Push up 12 / 10

Para Bars Hand walking 3 x 5
Quake Bar BP (50# +30# KBs) 4 / 4 / 4

Para Bars Swinging Leg Raises 10 / 15
L-sit Ring Pull Up 4 / 8 / 5

DB Snatch (85) 3 ea / 3 ea
Lever Arms Step n Press (80 ea side) 15 / 10 / 15

Keg C&P (85) 15 / 15
Bag on 60" Box (185) 6

 

[Fahcough]

1.23
5:40-6:30p

Run 3 x 1 min (10-11mph pace)
KB H2H Snatch (28kg) 3 x 20

Dual KB C&P (45#) 10 (28kg) 5 (32kg) 5
Leg Press (4 Plate) 3 x 15

Bar Hang C&P (135) 5 / 5 / 5
Over Box Jump (24") 3 x 10

Bag Over Shoulder + 2 High Jumps (32") 5 / 4
Long Jump Over 32" bar 10 / 10

H2H KB Cleans (32kg) 20 / 20
Bag Get Ups (125) 2 x 1 Left & 1 Right

 

[Fahcough]

1.24 More birthdays
5-5:30p

Bag Press & Slam (50) 3 x 10
Band Pull apart (Black) 3 x 15

Bag C & P (125) 3 x 5
Snatch Grip Bar Shrug (135) 10 / 12 / 15

KB Snatch (28kg) 2 x 10ea
Box Jump (40") 2 x 10

Out of time, can't be late for moms bday. King Cake is the diet devil.

 

[Fahcough]

1.25
6-7p

Dual KB C&P (45#) 3 x 10
Chest to Bar Pull Up 3 x 5

Bag Burpee to High Extension (125) 3 x 5
Ring Muscle Up - Feet on Ground 8 / 10 / 8

7ft Long Jump over 32" Bar > 3 x 10
KB Snatch (28kg) 2 x 10ea

Bag Over Shoulder (175) > Bar Jump 32" > Bag Over Shoulder (185) > Bar Jump 32" x 5 [2 Rounds]

Series of High Jumps and Crawls to Bag Pick up (150) 3 rounds

 

[Fahcough]

1.26
6-7:15p

Slam Fest - Was tasked with getting some footage for a colab. Commence Bag mayhem


Bag High Extensions (125) 6
H2H KB Swing (32kg) 3 x 20

Bag on Shoulder (150) 5
Tri Press Down Dual Handles (50) 20 / 15


Bag Press & Shoulder Slam (175) 3
Bag Overhead Ext (185) 3 (215) 3 / 2 / 2
Bag Power Bomb (215) 6 (235) 4 / 4 / 4 (250) 2
Bag Belly to Back Suplex (220) 8 / 8 / 4 / 2 / 2
Bag to Shoulder and Slam (215) 2 / 2 / 2 / 2 / 2

 

[Poon Goon]

Was tasked with getting some footage for a colab

 

[Fahcough]

Was a challenge trying to get heavy slam footage in an hour. That shit is exhausting having to shoulder then bring it back down just as fast. Them beast are much bigger than me, they're using 300/325lb bags. So he put my acrobatics instead

 

[Fahcough]

1.27
4-5:15p

EMOM 12 min:
Battle Ropes 1 min
Sprint 100m

KB Snatch & Windmill (28kg) 3 x 5ea side
Quake Bar balance and oblique twist (45# KB) 3 x 30 sec

Bag on Shoulder and Over Bar (185) 3 / 3
Keg Press & overhead carry (100#) 100ft x 3

Uneven KBs Walk (28kg) 100ft x 2ea side
Ladder Pull ups 8

Bag Throw (50) 5
Gymnastics high bar, body over bar 8
Bag OHP & Carry (165) 100ft x 2

 

[Fahcough]

1.28
4:40-5:40p

Slow pace recovery - The keg presses fuck with shoulder everytime. Same exact place.

Bag Burpee to OHP (50) 3 x 10
H2H KB Swing (50#) 3 x 30

H2H KB Snatch (50#) 3 x 20
Squat (190) 3 x 10

V Grip Pulldown (140) 10 / 12 / 10
Band Pull apart (Black) 3 x 15

Burpee Over 20" Box 3 x 10
Lever Arm Pull Back (35s) 3 x 20

Dual KB Cleans (45#) 10
Shoulder Rok Swings 10 ea side

** planned on more squats but left Ham is tight AF. Just slowed tempo down overall.

 

[Fahcough]

1.29 Monday
5:40-6:20p

8 Fucking hours in an OSHA class behind a desk. That life is miserable and I suggest anyone who does it to quit and find something that encourages more movement. Have to do it again 2 more days. Front line supervisor safety crap.

Dual KB C&P (45#) 3 x 10
Burpee to Box Jump (30") 3 x 10

Bag C&P (125) 3 x 5
H2H KB Snatch (28kg) 3 x 20

Bag Horizontal Carry (175) 50ft x 6
Tri Pushdowns (50) 3 x 15
H2H KB Swing (32kg) 3 x 20

Bag Vertical Bear Hug Carry (175) 50ft x 6
Hanging Leg Raises 3 x 10

KB Snatch (32kg) 3 x 5ea side
Para Bars Swinging Leg Raises 3 x 30

Blasted through with minimal breaks, had to burn off excessive pent up energy from being an ass plant all day.

 

[Fahcough]

1.30 Task V.2 [Lionheart]
5:30-6:05p

Had an entire different routine wrote out and right before gym got a DM from Lionheart sandbag plates to do a collab, asking to grab some clips. Audible called.

Entire list done with (45#) bag plates :
Burpee & Press 12 / 10
Calf Raises (2 bag) 20 / 10
Deficit DL standing on bench (2 bag) 12 / 10
GHD weighted sit up 10 / 10
C&P bar 6
Weighted push ups 15 / 10
Goblet Squats 25 / 20
Weighted Pull up 5 / 5 / 5
Curl 15 / 10
Windmill 2 x 5 ea side


6:15-6:30p

Escalated workout 15 min EMOM:
1) 3 Bag on Shoulder (185)
2) 5 V-grip pull up
3) 15 GHD sit up

BW: 187

 

[Fahcough]

1.31
6-7p

Burpee Box Jump (20") 3 x 10
Ring Muscle Up - Feet on ground 8 / 5 / 5

Quake Bar Front Squat (45KB + 50KB) 3 x 3
Toes to Bar 3 x 15

Lay Down / Get up into Pistol Squat 3 ea / 3 ea / 4 ea
GHD Raise 3 x 5

Kneeling Bag to Shoulder (125) 2 (150) 3 (165) 5
Hack Squat (3plate) 10 / 12 / 12

Para Bars Pull up rotations 5
Bag Squats Vertical to Horizontal switch while standing (185) 10

 

[Fahcough]

2.1
5:40-6:45p

Band Low/Hi Row (black) 3 x 15
Shoulder Rok Swings 3 x 10 ea way

Dual KB Cleans (45#) 3 x 12
Chest to Bar Pull Up 3 x 5

Single KB C&P (50#) 7ea / 8 ea / 10 ea
Burpee Jumps 3 x 15

Dual KB C&P (28kg) 5 / 7 / 5
Horizontal Bag Ext (220) 6 / 6 (235) 5

KB Snatch (32kg) 5ea / 7 ea / 5 ea
Bag to Shoulder (235) 1 / 1 / 1

** 275# bag arrived, will fill this weekend. BW: 186#

 

[Fahcough]

2.2 Fri
5:50-6:35p

Quick paced power moves, minimal rest with big explosions

Push up to Pull Up 7 / 10 / 10
KB 3peice Swing - Chest, Face, Snatch (50#) 5 ea / 5 ea (28kg) 5 ea

Dual KB C&P (28kg) 5 (32kg) 5 / 5
Vertical Bag Squats (185) 10 / 10 / 10

Bag on 48" Box (235) 1 / 2 / 4
Cable Tri PushDown (50) 15 / 17 / 20 / 15

Hammer Grip Pull Up 7 / 8 / 10
Banded Tri Ext Overhead (black) 42 / 25 / 30