9/8/16

BPT Jess Rope Climb.JPG

PART 1: 800m time trial run.

PART 2: 5 rounds per couplet. Alternate between push/pull.

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Standing DB push press AHAP X 10.

Single arm DB bent over row heavy AF X 10 each arm.

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AMRAP DB bicep curls (10+ reps).

AMRAP dips (rings, fixed, or from a tire).

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Accumulate during your workout:

100 v-ups.

Rope climbs X 10 (BPT).

Strict pullups/ring rows X 40 (Stamford).

5/20/16

5/20/16 - Repeating ‪#‎prisonwod‬ from 4/8/16

 

Each of these is done as a couplet NOT for time:

 

Diamond pushups x 12

DB Bent Over Rows x 8 per hand4 rounds

 

Then —

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

4 rounds

 

Then —

Lateral DB raises x 8

Front DB raises x 8

4 rounds

 

Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.

 

Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed).

5/6/16

BPT Swole.JPG

Mobility:

Lacrosse balls and rollers x 10 min.

 

‪#‎PrisonFriday‬ - Choose 4, NOT for time:

1. Bench press, 5 sets of 10 reps.

2. Barbell or DB curls, 5 sets of 10 reps.

3. 5 sets of 7 strict pullups, or 10 strict ring rows, or 2 legless rope climbs.

4. Lateral raises, 5 sets of 10 reps.

5. Front raises, 5 sets of 10 reps.

6. DB bent over rows, 5 sets of 10 reps per hand.

7. 75 push-ups (diamond, ring, scaled or any other style).

‪#‎gainz‬ ‪#‎swole‬ ‪#‎pump‬

4/8/16

Each of these is done as a couplet NOT for time:

 

Diamond pushups x 12

DB Bent Over Rows x 8 per hand

4 rounds

 

Then —

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

4 rounds

 

Then —

Lateral DB raises x 8

Front DB raises x 8

4 rounds

 

Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.

Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed). 

Photo Credit: Sandro Art & Photography