Saturday, December 31, 2016

1 Hand Man Training 25

WOD:
31 Predator Band Squat to Rows
31 Band Shoulder Presses (Light)
31 1 Arm Landmine Bent Over Rows@45kg
31 1 Leg 1 Arm Landmine RDLs@45kg
31 Zercher Band Squats@42kg
Death after that...
Then I did some jogging, had the intention of doing 31 minutes but didn't happen.

Friday, December 30, 2016

1 Hand Man Training 24

WOD:
3x12 Belt Squats@42kg (Used band)
4x6 Jumping Deadlifts@2-20kg -10m Hill Sprint
3x12 Bulgarian Split Squat Jumps
4x75m Banded Zercher Carries@42kg

Wednesday, December 28, 2016

1 Hand Man Training 23

WOD:
6x30m Hill Sprints
1600m Farmer's Walks@2-8kg -12:50 (No drops)


Tuesday, December 27, 2016

1 Hand Man Training 22

WOD:
6x2 Wtd Pull-Ups@20kg (30 sec rest intervals)
3x60 sec Standing Iso Band Row hold-12 Bent Over Rows-12 Y's-12 Band Preacher Curls
2xPallof Alphabet w/ Band

Monday, December 26, 2016

1 Hand Man Training 21

WOD:
Work up to 3RM Back Squat-150kg
rest 90 sec-5 reps @135kg
rest 90 sec-7 reps@120kg

Friday, December 23, 2016

1 Hand Man Training 20

WOD:
SB Lower

For High Intensity Cardio:
5x20m Sled Drag Fast@40kg
    2-30 Inch Box Jumps


Wednesday, December 21, 2016

Monday, December 19, 2016

1 Hand Man Training 16 "12 Days Of X-MAS"

WOD:
SB Upper


"12 Days Of X-MAS"
The sequence is 1, 2-1, 3-2-1, 4-3-2-1, 5-3-2-1, etc. until completed or time.

1. 100 feet Sled Drag@50kg
2. 1 Arm Push-Ups
3. Candlestick to Squat Jumps (narrow)
4. Pistols (alternating)
5. MB V-Ups @20lbs
6. KB Snatch @24kg
7. KB Bent Over Row @2-20kg
8. Spiderman Push-Ups (Left Arm used forearm)
9. MB Cleans @20 lbs
10. Wall-Balls @20 lbs-10ft. (Threw like a free throw shot)
11. Box Jumps@30 inches
12. Turkish Sit-Ups@24kg (Rt side only)
42:15

Sleep in heavenly peace tonight!!

Friday, December 16, 2016

1 Hand Man Training 15

WOD:
SB Lower
For Time:
Hill Run (400m)
50 Cal Assault Bike
50 V-Ups
Hill Run (400m)
13:30

Thursday, December 15, 2016

Wednesday, December 14, 2016

1 Hand Man Training 13/ROM WOD 25

WOD:
30 min. AMRAP:
Distance on Air Bike, every 20 Calories rest 20 sec. 17.33 KM

ROM WOD-"Capital Gains"

Tuesday, December 13, 2016

Friday, December 9, 2016

1 Hand Man Training 10

WOD:
SB Lower

10-1 For Time:
Front Squats@62kg
Calories Assault Bike
11:08


Thursday, December 8, 2016

1 Hand Man Training 9/ROM WOD 23

WOD:
Tested out my wrist a little today hehe.
SB Upper Modified

ROM WOD-"Outright Stretch"

Wednesday, December 7, 2016

1 Hand Man Training 8

WOD:
40 min EMOM:
1-10 GHD Sit-ups
2-10 Cal Air Bike
3-20 Lunges
4-20m Sled Drag@40kg


Tuesday, December 6, 2016

Monday, December 5, 2016

1 Hand Man Program 6

WOD:
Started doing a modified Strong Bastard 911 Program, check out the Defranco Insider for more info.

Upper Body Modified SB

Assault Air Bike Madness, like Burpee Madness but for calories of Airbike (Cebex). Was not able to finish the high number rounds.

Saturday, December 3, 2016

1 Hand Man Program 5/ROM WOD 21

WOD:
3x8 RKC Plank (3 sec contraction)
3x8 SL RDL@20kg
Max Out Back Squat-170kg

AMRAP-3X7 MIN.
29 Russian Swings@24kg (rt arm only)
11 Devil Presses@20kg (rt arm only)
16 Thrusters@20kg (rt arm only)
5 rds, 32 reps

100 Russian Swings@8kg(lt arm only)

ROM WOD-"Two of a Kind"

Friday, December 2, 2016

1 Hand Man Program 4

WOD:
3x12 Ring Rows (slow tempo 5 sec reps)
3x6 6 sec Eccentric 1 Arm Bench Presses@30kg DB (rt arm)
50 1 Arm KB Bench Press@20kg(rt arm)-1:48
3x12 Ring Chest Flyes (rings below elbows)
3x12 Rev Flyes w/ Bands (bands slightly above elbows)

5 Hill Sprints


Thursday, December 1, 2016

1 Hand Man Program 3/ROM WOD 20

WOD:
3x6EL Safety Bar Bulgarian Split Squats@70kg
3x12 Hip Thrusts@90kg (both on youtube)

4 rds For Time:
1 Arm KB Hell
10 1 Arm KB Cleans@20kg
10m 1 side FR Carry@20kg
10 1 Arm KB Push Presses@20kg
10m 1 side FR Carry@20kg
10 Goblet Lunges
10m 1 side FR Carry@20kg
10 Goblet Squats
rest 90 sec
10:48

3x10 ES Band Rotations

ROM WOD-"On Hold"