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Birddog Becoming Bulletproof!

W63D5

Easy Strength 40/40
KB Swings 5x15 28kg
OHP 6 Singles up to 135lb
WPU 6 Singles up to 48kg
TBDL 6 Singles up to 350lbs
Ab Wheel 1x10
Dips x 21
BB Curls x 21
Lateral Raises x21
Hanging Knee Raises x21

10m Crawling Dragging 25lb Sandbag with neck harness

100 Gaitbugs

That wraps up Easy Strength for me. The singles today were fun as I did the whole 8 weeks with 3x3. Really enjoyed ES and will be coming back to it. It pairs almost perfectly with OS. For now, I am thinking of running a cycle of ROP and try to get my press up some.
 
W64D1 Rite of Passage Jurassic
30m Morning Ruck 35lb

Starting a new cycle today of ROP. Cobbled it together from a YT video plus my own tweaks. Can see these workouts getting very long which is something I dont want to do. Might have adjust the snatch portion to cut down on time.

24kgs Db KB Front Squat 3x5
24kg Clean and Press Ladders 3x1,2,3
24kg Wt. Pullups 3x1,2,3

100 Snatches 24kg (sets of 5)

Pushups x21
Curls x21
Lateral Raises x21
Hanging Knee Raises x21

100 Deadbugs
 
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W64D2

5m TGU x3 24kg

20m:
Suitcase Carry 32kg
Forward Leopard Crawl
Walk Back

10m Battling Ropes

Dips x21
Curls x21
Lateral Raises x21
Ab Wheel x21

100 Gaitbugs

Couple walks in today as well
 
W64D3

30m Ruck 35lb

ROPJ
Goblet Squat 3x5 32kg
Press Ladders: 4x(1,2,3) 24kg
Wt Chin Ladders:4x(1,2,3) 24kg
100 KB Swings 32kg

Pushups x21
Curls x21
Lateral Raises x21
Hanging Knee Raises x21

100 Birddogs
 
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W64D4

40m Ruck 35lb

5m TGU x3 24kg

20m:
Backwards Crawl pulling 100lb Sandbag
Bear Hug Carry 100lb

10m: Sandbag Drag/Pulls 100lbs

Dips x21
Curls x21
Lateral Raises x21
Ab Wheel x21

100 Deadbugs
 
W64D5

Morning
Walk
100 Timeless Snatches 24kg

Afternoon..

ROPJ
Db KB Squat 3x5 24kgs
Clean and Press 5x(1,2,3) 24kg
Wt Pullup 5x(1,2,3) 24kg

Dips x21
Curls x21
Lateral Raises x21
Hanging Knee Raises x21

100 Gaitbugs
 
W64D6

20m:
Farmers Carry 32kgs
Backwards Leopard Crawl
Walk Back

(I have been bookending these with deep Squats and hamstring stretches. Feels very good)

10m:
20 Sledge Hammer Tire Strikes 10lb
20 Cross Crawl Lunges

Dips x21
Curls x21
Lateral Raises x21
Ab Wheel x21
 
W65D1

40m Morning Ruck 35lbs

ROPJ
3x5 Goblet Squats 32kg
Press Ladders 6x(1,2,3) 24kg
BW Chest to Bar Chin Ladders 6x(1,2,3)

100 Single Arm Swings

Dips x21
Curls x21
Lateral Raises x21
Hanging Knee Raises x21

100 Deadbugs
 
W65D2

30m:
10 Goblet Squat 24kg
20 50ft Rope Waves
50ft Sandbag Ropepull 150lbs
Sandbag Drag 150lbs
Backwards Leopard Crawl

Dips x21
Curls x21
Lateral Raises x21
Ab Wheel x21

100 Gaitbugs

This workout was a touch too hard. I am trying to treat these variety days more like recovery. I felt drained after 30m. Noted for next time.
 
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W65D3

40m Morning Ruck 35lbs

ROPJ
Db KB Front Squat 3x5 24kgs
C&P Ladders 7x(1,2,3) 24kg
Wt. Pullup Ladders 7x(1,2,3) 24kg

100 Snatches Timeless 24kg (sets of 7)

Dips x21
Curls x21
Lateral Raises x21
Hanging Knee Raises x21

100 Birddogs
 
W65D4

40m Morning Ruck 35lbs

ROP Variety Day
10 TGU 32kg

20m:
KB Front Carry 32kg
Spiderman Crawl
Walk Back

Facepulls x 50
Dips x21
Curls x21
Lateral Raises x21
Ab Wheel x21

100 Deadbugs
 
W65D5

ROPJ:
100 KB Swings 32kg
Goblet Squats 3x5 32kg
Press Ladders 8x(1,2,3) 24kg
Chest to Bar Chins 8x(1,2,3)

Facepulls x50
Dips x21
Curls x21
Lateral Raises x21
Hanging Knee Raises x21

100 Gaitbugs

Got in a couple walks today as well
 
W65D6

20m:
Trapbar Farmers Carry 185lb
Backwards Leopard Crawl
Walk

10m: Indian Club Marching

Dips x21
Curls x21
Lateral Raises x21
Ab Wheel x21

100 Birddogs
 
W66D1

45m Morning walk(forgot the ruck)

ROPJ
Db KB Front Squat 3x5 24kgs
C&P Ladders 9x(1,2,3) 24kg
Wt Pullup Ladders 9x(1,2,3) 24kg

100 Timeless Snatches 24kg

Facepulls x50
Dips x21
Curls x21
Lateral Raises x21
Hanging Knee Raises x21

100 Deadbugs
 
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W66D2

40m Morning Ruck 35lb

10 TGU 32kg

20m:
Suitcase Carry 32kg Left
Backwards Leopard Crawl
Suitcase Carry 32kg Right
Spiderman Crawl
Walk

10m Sled Drag/Pulls 125lb Sandbag

100 Gaitbugs
 
W66D3

40m Morning Ruck 35lbs

ROPJ
Goblet Squat 3x5 32kg
Press Ladders 10x(1,2,3)
C2B Chin Ladders 10×(1,2,3)

10x10 KB Swings EMOM 32kg
 
W67D4

40m Morning Ruck 35lbs

10 TGU 32kg

20m:
Sandbag Bearhug Carry 125lbs
Backwards Leopard Crawl
Suitcase Carry 32kg
Forward Leopard Crawl
Walk

10m:
Sledge Hammer Tire Strikes x20
Hammer 360s x 20
Sledgehammer Tire Strikes x 20
Hammer Squats x 10

Facepulls x50
Dips x21
Curls x21
Lateral Raises x21
Ab Wheel x21
 
W67D5

30m Morning walk

ROPJ

Clean and Press Ladders 2x(1,2,3,4) 24kg
Wt. Pullup Ladders 2×(1,2,3 4) 24kg

100 Snatches 24kg Timeless

Facepulls x50
Dips x21
Curls x21
Lateral Raises x21
Hanging Knee Raises x21
 
W67D6

10 TGU 32kg

20m:
Farmers Carry 32kg
Backwards Leopard Crawl
Walk

Facepulls x50
Dips x21
Curls x21
Lateral Raises x21
Ab Wheel x21

100 Gaitbugs
 
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