The Cereal Bowl Assassin Get Fit Plan
- Thread starter Cereal_Bowl_Assassin
- Start date
January 1st, 2020
- Focused on cardio
- 5000m row
- 15 sets of
- 20 cal assault bike sprint with 40 second rest
January 2nd, 2020
- 5x5 strict press with bamboo bar
- 5x5 bench press
- 3x3 front squats @300 pounds
- 100 banded tricep extensions
- 5 minutes of strict hspu (weakness of mine, couldnt get more than 3 each minute)
Last edited:
January 3rd, 2020
- Strength
- Build to a 1 rep max of squat clean and jerk(280)
- 10-8-6-4-2 reps of deadlifts and bench press(increase weight as reps got lower)
- Wod
- 3 rounds for time
- 10 power cleans
- 10 shoulder to overhead
- #165 (finished at 5:28)
- 3 rounds for time
- Cardio
- 12 min emom of 200m row
Last edited:
January 4th, 2020
I didnt have anything to do today so I was in the gym for a long time.
- Strength
Front Rack Reverse Lunges
• 3 sets of 3 reps, work up to 80% of 1RM(185)
Sled Drag
• 4 sets of 50 meters (415) - 10x1 power clean every 30 seconds (245)
- Front Squat
1 x 6 @50% 30s rest
2 x 4 @55%
2 x 3 @60%
2 x 2 @70%
Strict Press
1 x 6 @50% 30s rest
2 x 5 @55%
2 x 3 @65%
2 x 2 @70%
- 3 sets of
- 3 hang power cleans(185)
- 25' handstand walk
- 3 hang power cleans
- 25' handstand walk
- Rest 2 minutes between sets
Last edited:
Handstand walks are cool ah
January 6th, 2020
Cardio
Wod
- 15 cal row(1 min rest), 30 cal row (2min rest), 45 cal row (3 min rest) x 3 sets
- 8-6-4-2-4-6-8 Deadlifts @ 275
- After every set perform 8 hspu and 16 slam balls(30#)
- My hspu are getting better, i was able to go unbroken until the last two rounds
- After every set perform 8 hspu and 16 slam balls(30#)
- Find a 1rm backsquat (435)
- Considering that I've been trying to lose weight I'm happy with this
- Max rep back squats @ 75% of current max
- 3-3-3 deadlifts(455)
- 10 min emom of
- Push press, push jerk, split jerk(finished at 255)
January 7th, 2020
Cardio
Wod
Strength
- 5 rounds for time:
- 1000m assault bike
- 500m skierg
- 500m row
- 3 rounds of
- 100 du
- 20 bar facing burpees
- 10 power cleans
- (R1: 185, R2: 225, R3: 245)
- 5-3-1 snatches (205, 215, 225)
- 5-3-1 overhead squats (185, 225, 240)
- 6 unbroken c2b
- 5 snatches(155)
January 8th. 2019
- Gonna take a rest day be ause I slept horribly so I will make up my workout tomorrow
Worked out pretty hard on thursday and friday. Way too lazy to type out what I did lol. Today I did a wod of
1 mile run
1600m row
1 mile assault bike
100 double unders
Couldnt do much else because I strained my neck
1 mile run
1600m row
1 mile assault bike
100 double unders
Couldnt do much else because I strained my neck
Injuries suck. I’m dealing with something myself. Get well soon.
Thanks brotha
January 14th
Deload and competition week.
Deload and competition week.
- Taking it lighter than usual this week because I have my first crossfit competition in 5 years
- 3 sets of
- 100m run
- 1 min rest
- 200m run
- 2 min rest
- 400m run
- 100m run
- 3 sets of back squats
- 3 sets front squats
- 3 sets of
- Wod
- Hour bike ride
Had a partner crossfit competition over the weekend. We placed 9 out of 13th but it will be the first of many competitions.
January 20th, 2020
January 20th, 2020
- Cardio
- 5 sets 40 cal assault bike
- Rest 4 minutes
- 5 minutes of rowing for 3 rounds at a consistent but fast pace
- Rest 2 minutes between rounds
- 5 sets 40 cal assault bike
- Wod
- 8 c2b pull ups
- 200m run
- Didnt have time to do this
- Strength
- Power Clean
- 10 x 1 @65% 30s rest
- Front Squat
- 1 x 6 @50% 30s rest
- 2 x 4 @55%
- 2 x 3 @60%
- 2 x 2 @70%
- Strict Press
- 1 x 6 @50% 30s rest
- 2 x 5 @55%
- 2 x 3 @65%
- 2 x 2 @70%
- Power Clean