Jungle Boogie

[Fahcough]

5.2
6-6:50p

Core

Run 3 x 1 min
Lay down / Get up into Push up 3 x 10

Side Planks holding Rope 3 x 30sec ea side
Handstand from Kneel 3 x 10

Rings MU 3 x 5
Banded Side Leans (Green) 3 x 10 ea way

Band Torso Twist (Black) 3 x 10 ea way
Deep Hands to Toes using Plyo Box for more range 3 x 15

Quake Bar OH March (22kg KBs) 3 x 30 sec
Toes to Rings 3 x 10

Twisting Planks 3 x 1 min

 

[Fahcough]

5.3
5:55-6:45p

Lay Down/ Get up to Box Jump (30") 3 x 10
Dual KB Swing to Snatch (18kg) 3 x 7

Dual KB Cleans (28kg) 7 / 7 / 10
5 Push up to 1 Power Jump x 3 / x 4 / x5

H2H KB Swing (90#) 3 x 20
TuT Tri Pushdowns (50) 3 x15

Pipe Climb 14ft x 3
Bag on Shoulder (150) 3 x 1 left & 1 Right

KB Dead Snatch (36kg) 3 x 3 ea side
Handstand from Pike Stance (straight leg and Open ) 4 x lots of attempts

 

[Fahcough]

5.4
2:45-4p

Wrote plan out and it was 75% indoors, scratched it and redid to be in some sunlight

Band suspended from Rings Push ups (green) 6 x 10
Battle Ropes 4 x 1 min

Dual KB Swing to Snatch (18kg) 6 x 5
Bag Over 56" Yoke (215) 15 total

Yoke Carry (395) 40ft x 6
Bag Squat Jumps (80) 40ft x 4

Sled Pull w/ Straps - Face Pulls (165lb empty sled) 50ft x 8
DB Snatch (85#) 4 x 2ea side

Bag Throws (50) 40ft x 4
Push Up > 32" Jump > Push Up > 32" Jump (repeat til 10 ) x 6

+ 5 min swim

 

[Fahcough]

5.5 Sun
3-3:45 p

Underestimation

Warm up - Digging up my caved in septic tank for 2 hours

5 min Run . Distance 0.78 mile

10 Rounds:
10 Burpee Over 20" Box
3 Pull Up
3 Dual KB C&P (28kg)
100ft Bag Shoulder Carry (185)

Time 5 Rounds @ 13:20 / 10 Rounds @ 34:15

Winded by 4th Round
Took a break at 5th Round
Gassing at 6th Round
Longer Breaks between stations at 8th Round
Might have died mid way through 10th, stopped to not puke at 5th Burpee jump. Almost quit. 1 min break and then came back to finish it. Layed on floor in pool of melted fat tears.

 

[Fahcough]

5.6
6:30-7:20p

Run 1 min x 4
Dual DB Snatch (30#) 4 x 10

High Chest Pull Up 6 / 8 / 10
Box Jump (40") 10 (44") 10 (48") 10

Vest Push Ups 5 x 10
Vest Squats 5 x 20

Cable Chest Fly (50) 10 (60) 2 x 10
Dual Rope Inverted Rows 3 x 10

KB Deadstop Snatch (32kg) 2 x 5ea side (36kg) 5 ea
Hanging Oblique Raises 12 / 10 / 12

25 Hollow body rocks

+10 min swim

Focus Homie: BW up @ 183, tighten up.

 

[Fahcough]

5.7
5-5:35p

Dads Bday- quick one

Dual DB Snatch (40) 3 x 10
V-Grip Pull Up 7 / 10 / 8

Power Clean (135) 5 / 5 / 5 (185) 3
Ring MU 1 / 1 / 1

Dual KB Snatch to Press (22kg) 3 x 5
Dual Ropes Hanging knee raises 3 x 10

Pipe Climb 14ft 2 / 2 / 2
Double Jump (32" x 32") 12 / 10 / 12

1 min Handstand scapula stretching

 

[Fahcough]

5.8
5:05- 6:15p

Bag Grappling Rolling (185) 12 / 12 / 12 / 20 / 10
Box Jump (40") 10 (44") 10 (48") 6 / 10 / 15

Quake Bar OH Press (45 plates) 7 / 7 / 14
Dual Ropes Hanging Windshield Wipers 10 / 10 / 15 /15

Quake Bar Front Squat (2 x 45 plates) 5 ---- this was an absolute mother fucker to walk 15ft holding
T-Bar Row (135) 10 (180) 8 (215) 3 (180) 5 / 5 / 5

DL (315) 4 (405) 4 / 4
Rings L-Sit 20 seconds

Keg Press (100) 6
Pull Up - Explosive 1 rep at a time x 12

 

[Fahcough]

5.9
5:35-6:35p

Run 1 min > 10 Push Up > 3 Pull Up x 5 round

Dual KB Swing, Snatch , Press (18kg) 5 / 7 / 7
Side Plank Crunches 10ea / 10 ea / 15 ea

KB Swing, High Swing, Snatch ( 28kg) 3 x 5ea
Seated Pressdown (230) 3 x 15

Mace Swings (25#) 3 x 15
Bag on Shoulder Carry (215) 50ft x 3

Dual DB Snatch (50#) 5 / 2
Para Bars Handstands - shit ton of fails

Shoulders fatigued, couldn't straighten arms overhead. Not enough stability to hold self up.

 

[Fahcough]

5.10 Fri
4:20-5:30p

Alt Elbow to Knees 3 x 30 sec
Pipe Climbs 14ft 8 / 8 / 8

Bag Over Yoke (150) , then Jump Over Yoke , Repeat 2 x 6 rounds

Jumping Knees 50 total
Push Up with Feet in Rings Ab Tuck 3 x 10

Rings Shoulder stretch - Front Flip to Back Flip x 10
Lever Arms H2H Power Press (45) 2 x 10 ea

Para Bars High Swings to Body Press x 10
Quake Bar Squats (28kg KB) 20 / 20

 

[Fahcough]

5.11
6-7p

Active Recovery - More cardio

Run 5 min + Vest . Distance 0.65 mile

5 Push Up + 1 Pull Up in Vest 10 rounds
Lose Vest + 10 more rounds

Dual KB Clean, Snatch, Press (18kg) 5 / 5 / 5
Yoke Jump Over (56") 3 x 10

Casual 5K - comfortable pace. Time 22 m 55 sec

 

[Fahcough]

5.12 Mothers Sunday
5:40- 6:30p

Burpee Over Box (20") 3 x 10 (30") 10
Cleans (135) 5 / 7 / 7 / 7

Dual Rope Pull Ups 6 / 7 / 7
Banded Push Ups (purple) 20 (Green) 20 /15

Pipe Close Grip Pull Ups 3 x 10
Dual KB Cleans (28kg) 3 x 10

Weighted Push Ups (45#) Deadstop 3 x 10
Box Jumping Alt Lunges (20") 2 x 10 (24") 10

T Bar Row (135) 8 / 8
Bag C&P (125) 3 (150) 1

10 min Banded Stretching & Ab work

 

[Fahcough]

5.13
5-6p

Banded V-sit ups (Purple) 2 x 20
Jumping Lunges (20" Box) 6 x 10

Para Bars Push Up Shoot thru 2 x 10
Bags Over 56" Yoke (165 / 175 / 185 / 215 / 220) x 3

Side Plank Crunches 2 x 10 ea
Dual Rope Climb x 2

Rings Face Pulls 2 x 10
Flying Ladder Pull Ups x 4

Wide Grip Shrug (225) 4 x 10
Hands In front of head Push ups 30

 

[Fahcough]

5.14
5:20-6:30p

The powers of sidetracked

5 min run . Distance 0.80 mile
KB Clean to Press to Windmill (18kg) 5 ea / 10 ea (22kg) 5 ea

Jump 32" Hurdle into Push up x 10
Lat Pulls (115) 12 / 10 / 12

Dual DB C &P (40#) 3 x 10
FG Ring Pull Ups 4

Scratch everything else. Started doing calisthenics style handstands. Swinging from rings, climbing the pole to ceiling, jumping from rings to overhead bar. Didnt' stop for 45 minutes. Was exhausted .

 

[Fahcough]

5.15
5:30-6:30p

15 min of .... Jumping to a swing bar and dismounting at high speed. Hella fun, able to land a good distance away.

Box Jump Over (20") 12 / 12 / 10
Dual KB Gunslingers (18kg) 10 / 12 / 10

Push up to Yoke Jump Over (56") 5 / 5 / 5
Para Bars Reverse Shrugs 3 x 20

Handstand entry from left & right pull over 10 / 16 / 10
Bag Pull Overs (50) 12 / 15 / 15

Side Plank Crunches 12 ea
9ft Bar Grab & Pull up x 2

Handstand press up from Para Bars x bunch ... of fails. can't go from absolute bottom into handstand . Lower back is weak for this body hold, that's my failing point. It folds me over. Might be 80lbs of legs too.

+20 min swim