Jungle Boogie

[Fahcough]

11.7 Thurs
5-5:45p

5 Rounds:

Air Runner 0.15 mile under 50 seconds
Husa Carry (200) 80ft
Kicks & Knees 30-40 count
GHD Situp 10
Sand Jug Carries (2 x 85#) 80 ft
Hamstring Stretch into High Knees 20

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11.8
4:15-5p

5 Rounds

Air Runner 0.15 mile under 48 seconds
Up / Down & Jump 10
Husa Bag Carry (225) 80ft
Front Hold Lunges (80# Training Bag) 10 steps
Back & Side kicks 10 ea
From Push up Position 50 ft sideways walks

Treadmill 53 min 4% Incline 3mph

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11.9 Sat
2-3:25p

4 Rounds:

3 min Air Runner
GHD Situp 15
Up/ Down & Jump 10
Banded High Knees (Oblique under tension during knees) 20
Cables Low Hammer Curls (30) 12
Bag Carry (165) 60ft x 2 rounds

EMOM Ender 10 min Bag Carry 120ft (165)

50 Floors Level 5



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11.10
3:50-4:40p

5 Rounds:

Air Runner 0.15 mile under 46 seconds
Banded Tri Pushdowns (purple) 40-50 count
1 min Plank
Cable Hammer Curls (25) 15-20 count
Bag Pick up & Drop (165) 5
Hip Opener Squat into High Knees 6 ea side

Random low kicks between sets 150-200 total


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11.11 Mon
5:30-6:25p

30 min BoB Beatdown Warmup

4 Rounds :

10 Floors Level 14
Dual KB Gunslingers (18kg) 10
Bag Surrenders (125) 5
Band Pull Aparts with High Knees (red) 20 count
Husa Bag Speed Carries (165) 80ft fast walk
Side Kicks 10 ea


+ 5 min Swim

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BW check in 179lb average mornings. Diet isn't that hard to stick too. Food quantity is. Still overeating even though white carbs are out. Feel much lighter, not near as bloated. Shoulder minor improvement, very slow progress - can raise it slightly higher than 2 weeks ago. Punching from orthodox doesn't hurt anymore (minimal throws, less than 50 at 50% power) . Struggling to find a comfortable tricep workout, everything involves shoulder pressure keeping arms tucked. Really need to mix in ice baths, but they fucking suck. Sticking to cold pool dunks.

 

[Fahcough]

11.12
6-7:15p

6 Rounds:

Air Runner 0.15 mile under 45 seconds
Cable Hammer Curls (40) 15
Hanging Knees to Elbows 12
DL (315) 3
Squat to High Knee 20
Banded Lat Pulldowns (Green) 25

10 min StairMaster Level 6 38 Floors


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11.13
5:55-6:45p

5 Rounds:

Hanging Alt Knee to Elbow 20
Box Step Over (24") 20
Band Pull Apart (purple) 12
Lead Leg Inside Kick to Spin back kick 5 ea side
Rings Inverted Shrugs 10
Side Traveling Push Up Walks
Weighted Situps (80# Training Bag)
H2H KB Swings (18kg)
KB Rows (22kg)
KB Hold w/ High Knee opposite side (22kg) 15 ea

Was trying to find a movement that kept HR going, but everything felt stupid or extremely low effort.

+25 min Treadmill 3mph 10 % Incline

Random thoughts: I hate the days that the radio ruins the workout. Every song is played out or you just don't want to hear it. So between each set you're changing stations and skipping songs. Kills the flow. Takes your mental out of the lifts.

 

[Fahcough]

11.14
5:25-6p

5 Rounds:

2 min Air Runner
KB Gorilla Row (32kg ) 10
Plank from Elbows 1 min
Husa Bag Carry (200) 80ft
32" High Jump from Deep Primal Squat 5
3/4 Pull Ups from Rings 8-10

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11.15
5:30-6:30p

3 Rounds:

5 min BoB Sparring
TuT Band Pushdowns (Purple) 10

Treadmill 35min 3mph 8% Incline

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11.16 Sat
5:15-5:45p

6 Rounds:

Squat to Knee to Elbow 20
Husa Carry (225) 40ft
KB Gunslingers (18kg) 10
Zercher Yoke Carry (150) 40ft
Dual Ropes Inverted Rows 10
Rings Pull up to Inverted 10

+ 10 min swim


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11.17
3:15-4:15p

4 Rounds:

AirRunner Cycles 10 sec Jog / 10 sec Sprint / 10 sec Jog
Husa Bag Carry (165) 100ft
5 min BoB Sparring
Zercher Yoke Carry (190) 80ft
Seated Dips Alt Leg Raises 20
Banded Tri Pushdown (Red) 20

+ 2 hours at Parks chasing kids on bikes with Playground breaks
+ Treadmill 20 min 3mph 10% Incline


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11.18

Treadmill 53 min 3mph 10% Incline


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11.19
5:40-6:30p

5 Rounds:

StairClimber 10 Floors Level 15
Bag High Ext & Drop (185) 3
Hand to Foot Touch from Plank 50
Goblet Squats (32kg) 8
Wide Grip Pull Ups 5
Single Arm Tri Pushdowns (10) 12 ea

+ Fkton of random kicks between rounds

 

[Fahcough]

11.20
5:10-6:20p

Treadmill 30min 3mph 10% Incline

3 Rounds:

KB Squat to Swing (32kg) 10
Bag High Ext & Drop (215) 3
Dual Rope Pull Ups 6
Pec Deck (230) 10
Insanity style traveling elbows 20

10 Ring Pull Ups to Inverted
10 GHD Situps
15 ea side Single Leg Glute Bridge

+ 10 min Hip / Glute Stretching

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11.21 Thurs
5:20-6:20p

Treadmill 25min 3mph 10% Incline

4 Rounds:

Hammer Pull Ups 7
1 min Air Runner
Sprawl to Switch Kick 5 ea side
Bag Over Yoke (125 x 56") 6
Flying Knees 3 ea
Single Arm Tri Pushdown (10) 15 ea

+ 7 min swim ----- Pool getting cold


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11.22
5-6:10p

Treadmill 30 min 3mph 10% Incline


4 Rounds:

Dual DB Curls (25) 15
GHD Situp 12
KB Hold w/ Knee Raises (22kg) 12 ea side
DB Side Fly (15) 12
Yoke High Jumps (56") 8
Single Arm Rows Rope Grip (50) 10 ea

+ 10 min BoB Beatdown
90 seconds hold KBs (36kg)


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11.23 Sat
2-3:10p

5 Rounds:

Air Runner 0.15 mile under 45 seconds
Dual DB Curls (35) 10
Dual KB Carry (36kg) 100ft
Husa Carry (200) 80ft
KB Hold with Knee Raises (36kg) 10 ea
Para Bars Shoot Thru 10

BoB Beatdown 20 min
Burnout Band Curls (Black)

+ 5 min swim

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11.24
1-2:45p

6 Rounds:

Sled Drag (3 Plate) 80ft
Zercher Yoke Carry (250) 50ft <----- these were fkin murder to oxygen flow
High Knees 50ft Back Peddle Return 50ft
DB Side Fly (15) 12
Dual KB Cleans (28kg) 7
Burpee to Ring Pull up Inverted 5

3 Rounds:

5 min BoB Beatdown
Zercher Yoke Carry (150) 50ft
KB Gorilla Rows (28kg) 10

+ 10 min swim


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11.25
5:10-6:20p

Treadmill 30 min 3mph 10% Incline

4 Rounds:

Hammer Pull Ups 10
Banded Wide Pull downs (Green) 12
Bag High Ext & Drop (235) 2
Hack Squat (3 Plate) 5
GHD Situp 15
Rings Inverted Swinging Maintain Stability 30-45 seconds

25 Paused Deadbugs
30 Hand 2 Foot Crunches


Have a 0-5 star rating system on each workout to look at which ones were tough or just cooldown workouts. Like to stay in the 4 range most days, ramp up to a 5 on weekends and hit a 3 at end of week. Shoulder is finally starting to improve, unsure if diet or new routine letting it rest and not pushing it too hard. Can raise arm about 85% straight up and almost touch left shoulder without pain.