2017-02-22 The One-Punch-Man Workout (sort of)

Today's workout is inspired by the regimen espoused by manga and anime character "One-Punch Man"-- a regimen that exercise aficionados have actually tried to embrace in real life:



WARMUP:

PVC
Stretch

WOD: ONE-PUNCH MAN (MODIFIED)

Complete (as a chipper):

• 100 pushups
• 100 situps
• 100 squats

Followed in short order by:

4-6 complete running circuits of building
or 1,000-meter row

2017-02-21 The Three Six-Minute AMRAPs

WARMUP:

• 30 secs. jumping jacks

• 10 slow squats

• 100 single unders

• PVC/stretch

THE THREE SIX-MINUTE AMRAPs

ROUND #1: Six-minute AMRAP

• 10 bench jump-overs (demo here)

• 10 med-ball situps

• 10 tricep dips

ROUND #2: Six-minute AMRAP

• 10 box-jumps

• 10 pushups

• 10 squats with KB or med-ball

ROUND #3: Six-minute AMRAP

• 10 Burpees

• 10 reps commando plank (demo here)

• 1 lap of atrium

BUYOUT:
1 circuit of building, 5 pullups in lower parking-lot gym

2017-02-13 Upstairs EMOM 15

Monday, February 13th, 2017
Meet upstairs

PVC warmup
Row 500 m or run 10 times around the atrium

EMOM 15 Minutes
Minute 1 10 Deadlifts
Minute 2  15 Box jumps
Minute 3 30 Single unders

Rest 2 minutes, then 2 rounds of

15 KBS
15 Goblet Squats
15 Pushups

2017-02-6 Paul Pena (Modified)

Monday, February 6th, 2017
Upstairs

Warmup:
PVC
200 Single Unders
Stretch

WOD: Paul Pena (Modified)
7 Rounds of

100 meter sprint around the atrium
19 KBS (53/35)
7 Burpee box jumps (24")

Rest 1 minute in between rounds

Buyout:
50 situps

2017-02-01

Wednesday, Feb. 1st, 2017

Warmup:
250 meter row
Then 3 rounds:
10 Pushups
15 Situps
20 squats
25 Jumping jacks

WOD:
AMRAP 15 Minutes
8 Thrusters
10 Knees to elbow
12 Box jumps