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Pain PIL : Post Your Workouts!
Pain PIL is where you can come to post your daily workouts, runs, or any other form of physical exertion. Post run/walk lengths and times, daily workouts, WODs and times (for all of you crossfit junkies)...the sky is the limit. Compete with fitness lovers around the world or just simply view the page to get workout ideas. Brag about the pain you've endured today.
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Thursday's workout:
ReplyDelete750 m Row
21, 15, 9 of:
Burpee Power Clean 95 lbs
Plate Squats
750 m Row
Stabilization:
50 Toes to bar
50 Weighted side bends (25 each side)
100 Weighted russian (14 lbs mb)
Depending on my work load during the week, I will usually take sundays off and work out mon-fri. This week I have a wedding to attend so I figured Id get a workout in today to compensate for the calories Im probably going to take in this weekend. The only issue is I dont have any free weights at home and I refuse to pay for a gym membership therefore I use the equipment I do have to do my workouts.
ReplyDeleteSunday's workout: 500 Workout
50 Burpees
100 Push-ups
100 Air Squats (below 90 degrees)
100 Crunches (elbows to knees)
100 Double Unders
50 Burpees
Its not as easy as it sounds. Try it and post your time. I did it in 20 min and Im in pretty decent shape.
Mondays Workout:
ReplyDeleteThe funny thing about today's workout is although the workouts are completely random, the workout I did yesterday, which I made up, is significantly similar to the workout that was on the crossfit site where I get my workouts. Coincidence...maybe or maybe some crossfit guru is a fan of the PIL. I believe the latter. Anyway, here's the workout:
4 x 5 Split Jerk
25 Min AMRAP (as many reps as possible):
25 Calorie Row
100 Double Unders
80 KB Swings (53 lbs)
100 Air Squats
60 Push Ups
100 Double Unders
40 Situps
100 Alternating Lunges
20 Burpees
One word...Brutal.
Tuesday's Workout:
ReplyDelete7×1 of 3 Position Cleans (Knee, mid shin, floor)
3 RFT (Rounds for time):
21 Power Cleans (115/75)
21 2:1 Wall Ball
21 Pull Ups
Time: 15:45
Stabilization:
50 Weighted Sit Ups
25 Reverse Crunches
20 Weighted Crossover Situps
Friday's Workout:
ReplyDeleteTechnical:
5x4 Snatch Balance
Metabolic:
Pyramid (1-10) of:
Overhead squat (95lbs)
Toes to bar
Ball slams (10 each round)
Time: 13:46
Additional:
50 leg raises
50 bar dips
1.5 Miles of cardio
ReplyDelete4 RFT:
50 Double unders
50 Air squats
50 Push ups
Time: 14:55
Additional:
5 min jump rope
Ab circuit (Mountain climbers, prone bride, elbow to knee crunches [30 secs each for 5 min])
Sunday's Workout:
ReplyDelete3.8 mile run
Pretty light day but I needed the recovery time.
Monday's Workout:
ReplyDeleteTechnical:
Hang cleans 4x5
5 min AMRAP:
30 Power clean to jerk (95)
30 Bar facing burpees
Stabilization:
100 Russian Twists
Tuesday's Workout:
ReplyDeleteTechnical:
4×5 Back Squat Jumps
Metabolic
4 RFT:
10 DB Burpee Clusters (50 lbs)
15 KB Goblet Squats (25 lbs)
50 Double Unders
Stabilization:
4 Rounds:
15 Ball Slams
10 Supine March
15 Reverse Crunches
Technical:
ReplyDelete4×2 Dead Lift
Metabolic:
2 Rounds for time:
50 Wall ball
400 m run
30 hand release push-ups
250 m run
100 seated twists with wall ball
Stabilization:
50 toes to bar
20 weighted situps
Turkey Day Workout:
ReplyDelete500 Pushups
500 Situps
Friday's Workout:
ReplyDelete20min. AMRAP
4 Muscle Ups
30 Air Squats
9 Toes to Bar
Results: 32 Muscle ups, 240 Air Squats, 72 Toes to Bar
Monday's Workout:
ReplyDelete20 Min AMRAP
1 X Bear Crawl
2 X Wall Ball
3 X Burpee Pull-Up
4 X Sit Up
5 X Push Up
6 X KB Overhead lunges (each leg)(45 lbs)
Tuesday's Workout:
ReplyDelete8 RFT:
8 Pull-Up
8 KB Swings (50 lbs)
8 Atomic Sit Up (35 lbs)
8 Ring Push Up
8 Knee to Elbow
8 Ring Dip
8 KB Snatch (45 lbs)
8 Squat Jumps
Wednesday's Workout:
ReplyDelete1000m Row
21 SDHP (30lbs)
15 DB Thruster (50lbs)
9 Burpee Pull Up
Stabilization
3 X 15 Wood chopper
3 X 15 V-up sit up
Thursday's Workout:
ReplyDelete10 Min to find Back Squat Max
Metabolic
Rowing "Diane":
21,15,9
Dead Lift (225lbs)
Hand Stand Push Up
500m row between sets
Stabilization
5x15 sec L Sits (on rings)
Friday's Workout:
ReplyDelete5 X 5 Bench Press
2 RFT:
50 Wall Ball
40 Sumo Deadlift High Pull (SDHP)
30 Push Ups
20 Knee to Elbow
10 Overhead Squat (OHS) (95lbs)
Stabilization:
Alternating Plank (5 Min nonstop)
15 Atomic Sit Ups (45lbs)
Monday's Workout:
ReplyDelete5x5 Power Cleans
Max Rounds in 20 Mins:
5 Clean Thrusters (115 lbs)
10 Mountain Climbers
15 KB Swings (55 lbs)
Completed 7 rounds
For some reason this workout kicked my ass. Maybe because I was just recovering from a long weekend. No bueno.
Tuesday's Workout:
ReplyDelete10 Rounds:
5 Shoulder Press (135lbs)
30 Double Unders
10 Pull Ups
30 Double Unders
Wednesday's Workout:
ReplyDelete4 RFT:
5 Push Press (185)
10 Back Squats (185)
15 Dead Lifts (185)
[Used the same bar]
Time: 18:03
Thursday's Workout:
ReplyDelete3 Rounds:
DB Push Press
Double Unders
Ball Slams
Pull Ups
(Max reps in 1 min with 1 min rest between sets)
Stabilization:
50 Pistol Squats
Friday's Workout:
ReplyDelete5 Rounds
1000m Row
Jump Rope (2 min)
Monday's Workout:
ReplyDeleteTechnical:
8×1 3-Position Cleans
Metabolic: 5 RFT:
9 P. Cleans to Overhead (115/75)
15 Hand Release Push Ups
21 Air Squats
Tuesday's Workout:
ReplyDelete5K and abs
Wednesdays Workout:
ReplyDeleteFive Rounds of:
7 Hang Snatch 115/75
11 HSPU
Core:
5 Sets Weighted Side Bends (45 lbs, both sides = 1 set)and Toes to Bar:
Set 1: 25 Reps, Set 2: 20 Reps, Set 3: 15 Reps, Set 4: 10 Reps, Set 5: 5 Reps
Thursday's Workout:
ReplyDelete10 min practice HSPU
3 RFT:
10 Monster Slayers (Burpee, power clean, front squat to push press, back squat to push press = 1 rep...keep hands on bar) (115 lbs)
10 Pull Ups
10 Spider-man Push Ups
Core:
3 Rounds of 30 weight extended flutter kicks and 10 reverse crunches
Friday's Workout:
ReplyDelete5x5 Snatch Balance
14 Min AMRAP
30 Double Unders
20 Air Squats
10 Toes to Bar
1 Burpee (Double after each round)
Monday's Workout:
ReplyDelete15 Min Bench Press
1000M Row
50 Back Squats (155lbs)
30 Push Press (115lbs)
abs
Tuesday's Workout:
ReplyDelete5x5 Power Cleans
5 Rounds
5 Muscle ups
5 KB swings (75lbs)
5 Pistol Squats
Wednesday's Workout:
ReplyDelete4x5 Snatch
3 Rounds
500m Row
25 Wall Ball
15 Bench Press (135lbs)
Thursday's Workout:
ReplyDelete21, 15, 9
Thrusters (115lbs)
9, 15, 21
Burpees
Abs
Friday's Workout:
ReplyDeleteBack Squats 4x6
For Time:
20 Hand Stand Push Ups
40 Pull Ups (Strict)
50 KBS (45lbs)
60 Knees to Elbows
70 Burpees
80 Double Unders
Time: 20:56
Back to work...
ReplyDeleteMondays Workout:
21, 15, 9
Push Press (155lbs)
Burpess
Toes to bar
Simple I know but Im gradually going to work my way back into things.
Tuesdays Workout:
ReplyDelete10,9,8,7...1 reps of:
Power Cleans (155)
KB Swings (55)
Chest to bar pullups
Wednesdays Workout:
ReplyDelete5 Rounds:
30 Double Unders
5 Deadlift (135)
5 Hang Cleans (135)
5 Push Press (135)
Monday's Workout:
ReplyDelete4x3 Power snatch to OHS
Metabolic:
30 Wall Ball
15 Power Snatch (135)
30 Wall Ball
12 Power Snatch (135)
30 Wall Ball
9 Power Snatch (135)
Stabilization:
20 Pistol Squats
140 Double Unders
Tuesday's Workout:
ReplyDelete5X3 Min AMRAP (1 min rest in between sets)
5 Cleans to overhead (135)
10 Ball Slams
15 Knee to Elbows
Stabilization:
110 double unders
Wednesday's Workout:
ReplyDeleteTechnical:
5x5 Incline Bench Press
Metabolic: 5 RFT:
9 Hang Snatch (115/75)
11 Squats (115)
13 Cal Row
Stabilization:
50 Toes to Bar
Jump Rope (5 min)