[Tuesday] 10.29.19 MetCon + Ring Work

PM
[A] Shoulder mobility

[B] Warm-up

[C] 5RM- Deadlift
135, 225, 285, 315

[D] 5 Rounds for Work:
20 GHSU
30 DU
10 DL (#225)
1 Lap

[E] 3 Rounds for work
2 Skin the cats
8 Ring dips

[Sunday] 10.27.19 Body Attack

PM
[A] Body Attack at Golds Gym- Murfreesboro- South
60 Minutes HIIT

[Saturday] 10.26.19 Hot Yoga

AM
[A] Hot Yoga at Golds Gym Murfreesboro- North
60 minutes power yoda

[Friday] 10.25.19 Ingram- Body Flow

AM
[A] Body Flow- HIIT
45 minutes cardio

[Thursday] PT Grinder

PM
[A] Shoulder mobility

[B] PT Grinder
50 4-Count jumping jacks
25 Push-ups
25 Diver bomber push-ups
50- 4-Count jumping jacks
50 Air squats
50 Monkey squats
25 Push-ups
5 Min plank (Stopped clocked when down)
50 4 Count flutter kicks
50 4 Count mt. climbers
25 Push-ups
25 Star jumps
50 Leg levers
50 Burpees

42:53

[C] Archer/ Typewriter Push-up Progression work
10 minutes

[Wednesday] 10.23.19 Ingram HIIT

AM
[A] Shoulder mobility

[B] 10 AMRAP
5- Slow goblet squat (#56)
10/side- Banded donkey kicks (X-heavy band)
10/side- Dead bug w/ KB overhead

[C] 10 min AMRAP
5- KB Deadlist lifts
10/side- Suit case carries
10/side- Reverse mt. climbers

[D] Finisher- 5 minutes
5 KB Swing (#53)
3 Inchworms

[E] 4 Rounds for work
Max reps -Weighted tricep dips (#35)
Superset with diamond push-ups

9/7, 7,/5, 6/4, 4/3

[Tuesday] 10.22.19 Gymnastics

PM
[A] Shoulder mobility

[B] Row 500m

[C] 4 Rounds for work:
12 Back extensions (#10)
5 Muscle up progression from boxes

[D] 4 Rounds for work:
3 Skin the cats
15 GHSU

[E] 4 Rounds for work:
5R/5L Ring push-ups with opposite leg up
15 Sit-ups

[F] 4 Rounds for work:
5R/5L Single are ring rows
Max Hanging L-sit

[G] Intermediate plank- app 

[Monday] 10.21.19 AM Ingram HIIT + PM RPM Cycle

AM
[A] Shoulder mobility

[B] 10 AMRAP
5 Floor presses (#40)
10 Overhead triceps extension (#30)
10 Reverse mt. climbers

[B] 10 AMRAP
10R/10L Band rows
10R/10L Bicep curls
10R/10L Byrd dogs

[C] 4 min finisher
5 Lateral raises
5 Front raises
3 Inch worms

PM
[A] RPM Cycle
45 minutes

[Sunday] 10.20.19 Chest and Triceps

PM
[A] Warm-up
3 Rounds for work
Jumping jacks - 30 seconds
High plank to low plank- 30 seconds
Mountain climbers- 30 seconds

[B] 3 Rounds
10 Burpees
15 Explosive push-ups
12 Tri- extensions
20 Incline diamond push-ups
8 Slow dips
15 Decline wide push-ups

[Friday] FM Upper Body + PM GRIT

AM
[A] Pull-ups 4x Max
5, 5, 4, 4

[B] Body Rows- 4x Max
11, 10, 9, 9

[C] Close group pull-ups- 4x Max
4, 4, 3, 3

[D] Bat Wings 4x 10
2x 10 (#20 ), 2x8 9#25)

[E] Back extension 4x12 (#25)

PM
[A] GRIT Plyo
30 minutes HIIT at Golds Gym Murfreesboro-South

[Thursday] 10.17.19 Ingram HIIT

AM
[A] Shoulder mobility

[B] Ingram HIIT

30 minutes

[Wednesday] 10.16.19 Ingram HIIT

AM
[A] Shoulder mobility

[B] Ingram HIIT
30 minutes

[Tuesday] 10.15.19 Deadlifts- Metcon

PM

[A] Warm-up

4 Rounds

10 GH Extensions

10 KB DL (#553)

10 Jump squats

[B] Take 15-20 minutes to build to a heavy 3-rep DL 315

*During this time, perform:
1 max set of unbroken wallballs (#30) 29
1 max set of strict pull ups- 7
1 set for max time: pull up bar L-sit or tuck.- 11 seconds

[C] 5 rounds  FT
6 DL (225/155)
12 Pull ups
24 Double unders

10:07

[Monday] 10.14.19 FM Push-ups + PM Cycle

AM
[A] Shoulder mobility

[B] Elevated push-ups 4x max
29, 20, 16, 16

[C] Dips- 4x max
12, 8, 8, 6

[D] Regular push-ups 4x max
11, 9, 8, 8

[E] Decline Push-ups
6, 6, 5, 5, 

[F] Leg Raises 4x10

PM
[A] HYPE Cycle at Golds Gym Murfreesboro South

[Saturday] 10.12.19 The Middle Half

AM
[A] The Middle Half  (13.1)
2:07:15 (9:40/mi)

[Monday] 10.7.19 Pull-ups

AM
[A] Wide Pull-ups 4x max reps
5, 4, 4, 3 (all partials- not very strong wide)

[B] Close grip pull-ups 4x max reps
4, 4, 3, 3

[C] Static Holds 4x max seconds
15, 13, 13, 11

[D] Secondary work
Zanetti press- 4x10 (#5 DB)
Hyper-extension 4x10

[E] Max plank hold
3:01

[Sunday] 10.6.19- 5 Mile Loop

AM
[A] Run 5 miles
[9:38/mile]

[Saturday] 10.5.19 Hot Yoga

AM
[A] Hot Yoga Golds Gym- Murfreesboro- North
60 Minutes

[Friday] 10.4.19- 6 Mile Run + GRIT Plyo

AM
[A] Run 6 Mile Loop at Ingram
[10:02/mile]

PM
[A] GRIT Plyo
Golds Gym- Murfreesboro South- 30 minute HIIT