Goals & Gains Jungle Boogie

5.21
5:50-6:30p

5 min run . Distance 0.78 mile
Dual KB Snatch (18kg) 3 x 10

DL (225) 3 x 10
Pec Deck (230) 3 x 10

KB Offset Front Squat (36kg) 3 x 5 ea side
Decline Push up on Para Bars (30") 3 x 12

DL (315) 5 / 5
Box Side to Side hop (24") 2 x 10

Dual KB Cleans (28kg) XX skipped
Deadbugs 35 / 35

Had to back off of pressing until shoulder cools off.
 
5.22 Wed
5:45-6:45p

Warm Up Mace Swings behind back (25#) 30

20 sec run / 10 sec walk for 2 min x 3
KB Swing (36kg) 3 x 25

Knee to Elbow 30 / 30 / 50
KB Snatch (22kg) 10 ea / 10ea / 12 ea

DB Ground to Press (40#) 3 x 10
Box Jump (40") 3 x 10

Assisted Iron Cross on Rings 3 x 5
Dual KB Snatch Press (18kg) 3 x 5

Pushup to Jump (32" Hurdle) 10
Back Bridges 4 x 10

Side Plank Crunches 15 ea side
Deadbugs 30
Alternating Hanging Knee Raises 20 / 20
Tri Push Down (60) 25

+30 min swim
 
5.23
5:20-6:30p

High Knees 4 x 30 sec
Feet on Yoke - Arms in Rings (Suspended Ring Flies) 5 / 5 / 7

High Knee + Ski Slides 3 x 30sec
RDL (225) 5 / 5 / 5

GHD Raises 5 / 5 / 7
Single Leg Dual KB DL (28kg) 3 x 10 ea side

Hamstring Stretch Into Primal Squat to Box Jump (40") 5 (44") 5 (48") 5
Box Squats (230) 5 (315) 5 (405) 5 / 5 (495) 3 / 2

Pike Push up into Handstand x 5
 
5.24 Fri
5:45-6:30p

10 Sec Full Bore Sprint > 3 Pull Up > 3 Dual KB Clean (28kg) > 5 Push Up x 7 rounds

Inverted Ring Rows 10 / 15 / 20
Dual KB C&P (22kg) 3 x 5

Handstand x a fuckload of variations
Para Bars Free Swings x 1 min

Training Bag - Clean to Roll Back to Get Up (80) x 5
Pull Up to Invert Hold 45 seconds

Tri Pushdowns 10 sec each rep (60) 12

Called it here. Was watching kid swim by himself on camera. Ran jumped in pool +45 min horseplay.
 
5.25 Sat
11-12p

Murph Practice ... kinda

Run at the local park (with vest) Buuuuuttt, had the kiddo with me. So there were plenty breaks.
+ push ups, pull ups, press ups on park equipment.
Glorified hour long ruck session.


Part 2
4:10-5:15p

Dual KB Snatch (22kg) 7 / 7 / 7
Toes to Rings 10 / 10 / 10

H2H KB Swing (32kg) 20 / 30 / 30
Band Face Pulls 20 / 25 / 25

Pipe Climb 14ft x 3
Training Bag - Clean to Get up (80) 5 / 5 / 5

KB H2H Press (28kg) 3 x 5ea
Reverse Palm - Lean Forward Plank 3 x 2 min

DeadStop Cleans (135 w/ sand plates for no bounce) 5
Handstand from Frog Pose .... LMAO , fuck no. Body never moved an inch.
Various Handstands from Bars and angles x 30

+30 min swim
 
5.26
2:20-3p

Burpee to High Bag Extension (75#) 3 x 10
H2H Snatch (22kg) 3 x 10 ea

Bag Shoulder Carry (165) 50ft x 6
Box Jump (40") 5 / 5/ 5 / 5 / 5 (44") 5

Bag Bear Hug Carry (185) 50ft x 6
Karaoke run with (4) 32" Hurdle jumps 100ft x 7

Hollow Rock 20
Weighted Situps (75# bag) 20


Workout ended abruptly. Mentally couldn't come back
short version to not re-live it. the 3 yr old jumped in pool without floaties. Sprint to jump in to pull him out. He's fine. Was all shock. Just grateful I was less than 100ft away.
 
5.27
3-4:40 p

Skipped the Murphy. Opted out, its not that fun of a workout for the stupid amount of reps involved.

10 sec Full Sprint x 5
DB Snatch & Squat (50) 7 ea (85) 3 ea

Burpee to Bag Pick up (150) 4 / 4 / 4 / 4
Hanging Leg Raises 20

Clean & Press (135 sand plates for dead stop) 3 / 4
Karaoke Run & Hurdle Jumps (32" x 32") 100ft x 8

Bag Shoulder Carry (235) 50ft x 3
Quake Bar OH Carry (45 plates) 100ft x 2

Bag Grapple Pulls across body (165) 10 / 10 / 10 (185) 10 / 10 / 12 / 5
Dual Plate Carry 400ft

Bag Cross Body Throws (165 & 175) x 12


+ 20 min swim
 
Fahcough said:
5.26
2:20-3p

Burpee to High Bag Extension (75#) 3 x 10
H2H Snatch (22kg) 3 x 10 ea

Bag Shoulder Carry (165) 50ft x 6
Box Jump (40") 5 / 5/ 5 / 5 / 5 (44") 5

Bag Bear Hug Carry (185) 50ft x 6
Karaoke run with (4) 32" Hurdle jumps 100ft x 7

Hollow Rock 20
Weighted Situps (75# bag) 20


Workout ended abruptly. Mentally couldn't come back
short version to not re-live it. the 3 yr old jumped in pool without floaties. Sprint to jump in to pull him out. He's fine. Was all shock. Just grateful I was less than 100ft away.
Click to expand...
Good job keeping an eye on him!
 
Rigg9 said:
Good job keeping an eye on him!
Click to expand...
Thanks brother. Freak timing on the event. His mom went to chase a pool raft that blew in the yard, I was not looking at pool camera at that exact moment while working out. He saw the opportunity to be a big kid and try to swim. Just heard the scream and bolted for pool.

Had to take a break from a few things. Entirely too much constant has been life for months. From waking to sleep is go - go - go. Turned a few things off including keeping up on forum. Had to balance some clock suckers to reset.





5.28
1-2:30p

Spiderman. I grabbed an Amazon costume and planned on surprising my son in it when he got home. Decided to do an entire damn workout and posted it. Was 100% ass clowning around. Rope swings, ring circus tricks , floor calisthenics, climbing , jumping, falling, flipping . Had a fucking blast.
 
5.29
5:30-6:30p

Warm up mile 6m 17 sec
Alternating Push ups - close to neutral hands 20 / 20

Band Pulls (Black) 12 / 12 / 12
Inverted Ring Rows 15 / 15 / 15 / 20 / 15

Ring Dips 10 / 10 / 8
9ft bar Jump and grab - do Pull Ups to inverted 3 / 3 / 3 / 3 / 3 / 3

V-Grip Pull Up 5 / 5 / 5
Bag Sit Up & Press (75) 5 / 5 / 5
Banded Laying Lat Pulls (purple) 12 / 12
 
5.30
5:50-6:35p

Run 1 min > 15 Push Up to 3 Pull Up x 4 rounds

KB H2H Snatch (22kg) 3 x 10 ea
Box Jump (40") 10 (44") 10 (48") 5 / 4

Bag on Shoulder (165 / 175 / 185) x 3
Push Up into Lay Down / Get up 10 / 10 / 10

9ft Bar Grab into 3 Pull Up x 3 round
Bag Sit up & Press (75) 5 / 5 / 5

Mace Swings (25#) 10
3 min Plank
 
6.1 Sat
4:30-6:20p

Poirier PPV tribute workout - Posted this one too. It went nuts got 128,000 views

Plank - 1 arm band pulls (Green) 3 x 5 ea side
Training Bag Clean - Lay down/ Get Up & Press (80) 6 / 5 / 5

Band Laying Lat Pulls (Green) 10 / 5 / 10
Training bag snap suplex (115) 5 / 5 / 15 / 10 / 8 / 5 / 8 / 5

Bag Extensions Side to Side (150) 6 (185) 6 / 7
Side to Side Ab work with 1 foot in suspended band 2 x 15 ea side

Band Resistance Full Range Punches (Purple) 3 x 10 ea
Dual Band Zercher Squat (Greens) 5 / 5/ 10

Bag Vertical High Extensions (185) 5 / 5 (235) 5 (275) 3 / 5 / 6
Band Resistance Knees (Purple ) 3 x 10 ea
 
6.2 Sun
6:40-7:15p

After the Dance Recital <sniper>


1 min run > 7 Dual KB C&P (18kg) > 15 Mace Swings (25#) x 2 round

Single KB C&P (28kg) 3 x 5 ea
Plank Alternating Reach Ups 3 x 10 ea way

Lay Down / Get Up & Jump 3 x 10
Bag on SHoulder (185) 3 x Left & Right

Back Bridges 10
Dual KB Gunslingers (28kg) 10 / 10
 
6.3
6:10-7:20p

Bag on 48" Box (235) x 3
Keg Press (100) 6
Dual KB Snatch (18kg) 8

Mace Swings (25#) 10 / 10
Bag Over Shoulder (165 / 175 / 185) x 3

Box Leap Frog (44") 5 (48") 5 (54") 5 / 5 (60") 10
Ring Muscle Ups 4 / 3

Banded Thoaric Stretch with Bo Staff (purple) 20 / 20 / 20
Handstand on Box (24") 15 ( 30") 20

Pipe Climbs 14ft x 8

+ 10 min swim
 
6.4
5:50-6:40p

Band + Bo Staff stretches (purple) 3 x 10
Box Side to Side Jumps (20") 16 / 20 / 20

Run 1 min (goal is at least 0.20 mile) x 3
Para Bars Pushup to Shoot Thru 3 x 10

Mace Swings (25#) 3 x 15
Bag C&P (125) 3 x 3

Dual KB Snatch (18kg) 3 x 10
Plank 3 x 1 min

Tri Push Down (60) 10 / 12
Atlas Stone on 44" Box (150) 4 (200) 1 / 1
 
6.5 Wed
5:35-6:40p

EMOM 10 min
1) Jump Rope 1 min
2) 10 Toe Touch -Burpee

Push Up to Bar Jump (32") 3 x 10
A2G Squat (230) 3 x 5

Mace Swings (25#) Alternating H2H 5 ea / 6 ea / 7 ea / 5 ea
Bag Sit Up & Press (75) 6 / 8 / 8

Bag Snap Suplex (115) 5
Bag Grappling Flow & Push Offs (115) 25 / 20 / 20
Rings Invert Row to Stand up 3 x 10

Para Bars Cheating Planche Lean 2 min
Hanging Oblique Twist 15 / 10
Handstand Holds x a bunch

+ 35 min swim
 
6.6
5:30-6:45

Jump Rope 1 min x 4
Push up and Hurdle Jump 32" 4 x 10

Rings Flow Row to Press Out 3 x 10
Toe Touch Jump Up 3 x 10

Bag Horizontal on Box (48")(215) 3 (235) 2 Vertical (235) 8
Bag Floor Press Rotations (115) 3 x 10 (185) 3 x 5

Calf Raise w/ Bag (250) 10
Bag Pull Over & Press (75) 10 (125) 5

Box Step Up 20" (45s) 3 x 20 (25s) 2 x 20
Banded 1 leg balance drills (purple) 3 x 30sec ea leg
 
6.8 Sat
2:20-3:45p

Sled Push (2 plate) 50ft x 8
Mace Swings (25#) 4 x 15

Frog Hurdle Jumps (32" x 32" ) 3 x 10
Yoke OH Carry (165) 30ft x 5

Zercher Yoke Carry (240) 40ft x 3
Dual KB Snatch (18kg) 3 x 7

Yoke Carry (395) 40ft x 2
Bag Over Yoke (215) 3
Bag Carry (215) 80ft x 2

Sprint to Bag & Drag it back (115) 50ft x 5
Tether Ball Rotation Flow 8 x 30sec

+45 min swim
 
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