OPEX Regina: Sweaturday

Good warm-up.


10 rounds of:
-4 strict pull-ups
-3 wall walks
-12 dumbbell snatches (6/arm) @45lb.
-one minute rest


I was a bit liberal on the rest some minutes.  10 rounds, plus 9 rests took me 32:12

Regina Boxing Club: Morning punchfest

Started with the usual running, high knees, crossovers, buttkickers




Then, holding tiny dumbells, we did high knees with arms infront of us, arms outstretched at our sides, and straight punches.


Used a kettle bell and resistance bands.
-squats (bands)
-around the body with the KB


-lunges (bands)
-around the head with the KB


Partner holds the bands around you while you broad jump. 




Bagwork
-alternating numbered combos and jab-right ladder
-alternating straight right/lefts and running in place/uppercuts
-power hooks and freestyle

Basement: Morning EMOM

EMOM for 12 min:


5 push-ups
10 sit-ups
15 air squats

Basement: Morning AMRAP

12-minute AMRAP
-250m row
-10 sandbag squats
-15 slamball sit-ups with press


4 rounds, plus 93m.

OPEX Regina: Squatty Squat Squat

A. Squat 30x0  3, 3, 3
I was supposed to use 90% but stopped at 225. 




B. Front squads 30x0 3,3,3,
165


C. Overhead squats 30x0 3,3,3
95.




D. 5 sets:
-15 wall ball
-rest 60s
-50 double unders
-rest 3 minutes

Regina Boxing Club: Feeling a little punchy this morning

After two days of planning to get up and go, and then sleeping in, I finally managed to roll my sorry carcass out of bed and make it to the Regina Boxing Club for a morning workout. 


Great way to start the day. 


Some of the stuff we did:


-Running, crossovers, high knees, butt kickers.


-Kettlebell squats and lunges (I took a tiny 25lber and I'm not even ashamed)


-Partner ab stuff in the ring - lay on your back, lift your legs to the sky, partner pushes them down 20 times straight, 20x to the right, 20x to the left


-KB rows, military presses, and clean and presses


-Hitting the heavy bags, sometimes interrupted by running or jumping jacks.

Basement: Rowing

Between travelling and kids' activities and a renewed addiction to Grand Theft Auto, I haven't been exercising much.  Finally forced myself into the basement for a workout that was only briefly interrupted by my kid.


Rowing for 100 calories x 2


5:55
4:59

B-Squad: Prison love

A. Three sets of planks.

Front for 30s
Left for 30s
Right for 30s

Rest for 2 min between sets

Front for 30s
Left for 30s
Right for 30s

Rest for 2 min between sets

Front for 30s
Left for 30s
Right for 30s


B. Dumbell press and handstand holds

Three sets of 8 L-sit DB press, followed by a 30s handstand hold

Resting 2min between

I used 2x30.


C. Prisoner step test

15 min of 24" box steps.

I did 282.  Was on pace with 20/min at the start.  Didn't quite maintain it.

OPEX: Sweaturday

A. 13 minute AMRAP
-5 back squats @ 155 lb
-AB 12 calories
-30s FLR

6 rounds, plus 5 squats, plus 12 calories


B. 5 sets of:
-3 press @ 115 lb and then 3 push press
-10 burpees over bar
-5 handstand pushups

Rest periods between rounds get shorter by 30s, starting at 3:30.

OPEX

Five sets

AB 8 cal
12 hang power clean @95 lb
25 air squats
35 DU

Workout called for six sets.  I did five, I think.  I was tired and not feelin' it.