12-12-17

E-DUB PRODUCTIONS

26 MINUTE AMRAP
20 WALL BALL
10 HANG CLEANS
8 GOBLET SQUATS
6 DEADLIFT
4 STAIR RUNS
1 MINUTE PLANK

REST AS NEEDED

10 MINUTES MOBILITY
5 POSES, 2 MINUTES EACH, PHOTOS FROM ROMWOD GOOGE IMAGES

ONE MINUTE EACH SIDE FOR ABOVE POSE 











12-11-17

12 MINUTE AMRAP
3 BODY BLASTER
3 MAN MAKER




REST AS NEEDED

12 MINUTES (MOBILITY)
5 POSES TOTAL
MINUTE 0-4 (2 MINUTES EACH SIDE)
MINUTE 4-6 (2 MINUTES HERE) 
MINUTE 6-8-10 (2 MINUTES HERE, USE MED BALL IF UNABLE TO GO BACK)
PHOTO FROM ROMWOD

MINUTE 8-10 (2 MINUTES HERE)

MINUTE 10-12 (2 MINUTES HERE)













12-6-17

RON DEMAAGD PROGRAM

3 ROUNDS
1 MINUTE ROWER
1 MINUTE KB TWISTERS
1 MINUTE TRICEP
1 MINUTE BICEPS
1 MINUTE ALT DUMBELL SNATCH
1 MINUTE REST

12-5-17

1 DAY OLDER E-DUB PROCUTIONS

BUY IN
RUN BIG LOOP

10 MINUTE AMRAP
10 PUSH UPS
10 BODY SQUATS
10 SIT UPS

BUY OUT
RUN BIG LOOP

12-4-17

MIXED FITNESS ARTIST E-DUB CELEBRATES A BDAY....

THE E BE FOR EVERY MINUTE ON THE MINUTE, THE DUB(W) BE FOR 6 WALKING LUNGES

500 METER ROW
45 HR PUSH UPS
40 DEADLIFT 135/95
35 GHD SIT UPS
30 SHOULDER TO OVERHEAD 135/95
25 PULL UPS
20 BOX JUMPS
15 KB SWINGS 70/53
10 STAIR RUNS
5 ROPE CLIMBS OR 1 BRUCE ROPE CLIMB (KNIFE IN MOUTH)

NOTE
IF GYM STILL DOESNT HAVE ROPES BECAUSE THEY ARE WAITING FOR NEXT YEARS ENHANCEMENT FEE$ THEN WE WILL SUB BACKWARDS STAIR CRAWLS, SAME 5 TIMES UNLESS YOU GOING BRUCE STYLE WITH KNIFE IN MOUTH

11-30-17 TO BE DONE 12-8-17

TO BE DONE FRIDAY DECEMBER 8

SMF 11-30-84
11 STAIR RUNS
30 PULL UPS
84 SINGLE UNDER JUMP ROPES

11 CHEST TO CHEST
30 GHD SIT UPS
84 DOUBLE UNDER JUMP ROPES

11 DEADLIFT (275/185 OR HEAVIER THEN NORMAL FOR YOU)
30 CLEAN AND JERK (135/95 OR HEAVIER THEN NORMAL FOR YOU)
84 OH SQUATS (BAR, MEN 45LBS, WOMEN 35LBS, SCALED 15)



11-29-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
1 LAP
10 PULL UPS
20 PUSH UPS
30 SIT UPS
5 BURPEE BOX JUMPS


11-28-17

E-DUB PRODUCTIONS

28 MINUTE AMRAP
500M ROW
10 DEADLIFTS
8 WALL BALL LUNGES
6 GOBLET SQUATS
4 STAIR RUNS
2 BEAR CRAWL SHUTTLES
1 TRIBUTE






11-27-17

PICK 1-3 OUT OF THE 3 OPTIONS

OPTION 1
15 MINUTES CARDIO OF CHOICE (TREADMILL, ROWER, JACOBS LADDER, ETC)

OPTION 2
10 MINUTE AMRAP
3 PULL UPS
4 GHD SIT UPS
5 BURPEES

OPTION 3
24 MINUTE MOBILITY

VIDEO EXAMPLE 

1 MINUTE EACH SIDE (NOTE ANKLES/TOES)

1 MINUTE EACH SIDE (NOTE SITTING ON HEELS)

1 MINUTE EACH SIDE

1 MINUTE EACH SIDE

1 MINUTE EACH SIDE

1 MINUTE

1 MINUTE

1 MINUTE

1 MINUTE EACH SIDE

1 MINUTE EACH SIDE
1 MINUTE

1 MINUTE EACH SIDE

1 MINUTE EACH SIDE (NOTE LIFTING OF TOES)

1 MINUTE EACH SIDE (NOTE LEAN FORARD MORE WITH ANKLE FURTHER BACK)










11-21-17

KP TUESDAY

ACCUMULATE 6 MOINUTES OF DEAD HANG FROM BARS OR RINGS. EVERY TIME YOU DROP FOM BAR OR RINGS RUN A SHORT LAP AROUND GYM, DO 10 HR PUSH UPS, AND DO 10 SIT UPS. IF ITS RAINING SUB 5 STAIR RUNS FOR THE RUN.


11-20-17

BUY IN
10 MINUTE TREADMILL (WALK, INCINE WALK, JOG, RUN, ETC)


6 ROUNDS
10 WEIGHTED STEP UPS
1:15 SECONDS STRETCH (5X15)
4 MC PUSH UPS







11-15-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
1 CHEST TO CHEST
10 KB SWINGS
10 HR PUSH UPS
10 HUERTA SLIDES
10 SIT UPS
1 STAIR RUN

NOTE
ADD 1 REP PER ROUND TO EACH EXERCISE

11-14-17

E-DUB PRODUCTIONS

BUY IN
200 FT JACOBS LADDER

4 ROUNDS
3 MINUTES CARDIO (TREADMILL, ROWER, BIKE, ETC
20 BODY SQUATS
15 FARMERS LUNGES
10 DEADLIFTS
20 SIT UPS
40 DOUBLE UNDERS

BUY OUT
1 SET TRIBUTES