[Tuesday] 4.29.20 AM Calisthenics- Chest + PM Mobility/Back

AM
[A] Shoulder mobility

[B] For Work: 
Inchworm 16/14/12
Regular to wide plyo push-ups 20/18/16
Archer push-ups 16/14/12
Wide banded push-ups (Purple) 16/14/12
Spiderman push-ups 16/14/12

Superset x3
Max supine push-ups on parallette bar
Max incline push-ups

10/12, 8,8, 6/4

PM
[A] Cross-over symmetry

[B] Shoulder mobility

[C] 5RM Fighter pull-ups
6, 6, 5, 4, 3

[Monday] 4.27.20 Body Attack 94

AM
[A] Shoulder mobility

[B] Plank App- intermediate day--12

[C] Les Mills- Body Attack #94 
45 minutes HIIT

[Sunday] 4.26.20 Grip and Rip + Mid-line

AM
[A] Cross-over Symmetry

[B] Banded mobility- shoulders and legs

[C] Plank app- Intermediate Day 11

[D] 5RM- Fighter pull-up
6, 5, 5, 4, 3

[D] Grip and Rip- For Time
21 Burpees
1 Round of DT
18 Burpees
1 Round of DT
15 Burpees
1 Round of DT
12 Burpees
1 Round of DT

21 Air squats over barbell
1 Round of DT
18 Air squats over barbell
1 Round of DT
15 Air squats over barbell
1 Round of DT
12 Air squats over barbell
1 Round of DT

24:13

Used #75. Anything OH is still an issue with my shoulder. 

[D] Mid-line

3 Rounds for work: (#25)

:30 second row hold (R)

:30 second row hold (L)

:30 second OH DB hold (R)

:30 second OH DB hold (L)

[Saturday] 4.25.20 Deadlifts + Dragonflags

PM
[A] Cross-over symmetry

[B] Shoulder mobility

[C] 5RM Fighter pull-ups:
6, 5, 4, 4, 3

[C] Deadlifts 5x10
135, 185, 215, 235, 245

[D] For Time:
21-15-9

Deadlifts (#225)
Burpee box jump overs
Strict ring dips

16:30

[D] Dragonflag progression
3 sets of  one knee in and one leg out each side x2
2 sets of a slow double leg negative.

[Friday] 4.24.20 GRIT + CRWorx

PM
[A] LES MillsGRIT- Cardio # 22
30 minute HIIT

[B] Les Mills CRWorx
15 minutes core

[Thursday] 4.23.20 Body Attack #102

PM
[A] Plank app- Intermediate Day- 10

[B] Les Mills Body Attack #102

[C] 5RM Fighter pull-ups
6, 5, 4, 3, 3

[Wednesday] 4.22.20 Shoulders + Arms

PM
[A] Shoulder mobility

[B] Plank app- Intermediate day -9

[C] For work:
Banded pull-a-part (Red) 15/15/15
Banded Y- raises (Red) 15/12/12
Under handed elevated rows 15/12/10 (Had to partition)
Elevated pike push-ups 15/15/15
Standing banded over handed bicep curls (Purple) 15/15/15
Close group chin ups 15/12/10 (Had to partition)

[Tuesday] 4.21.20 GRIT #16

PM
[A] Shoulder mobility

[B] Plank app- Intermediate Day-8

[C] 5RM- Fighter Pull-up
6, 5, 4, 3, 2

[D] Les Mills- GRIT #16
30 minutes HIIT

[Monday] 4.20.20 Body Attack # 100

PM
[A] Les Mills- Body Attack #100
55 minutes HIIT

[Thursday] 4.16.20 Body Attack #100

PM
[A] Plank App- Intermediate Day- 5

[B] Shoulder mobility

[C] Les Mills- Body Attack #100
60 minutes HIIT

[D] 5 Mile Run
9:28/mile

[Saturday] 4.18.20 Muscle-up Progression + "Trust Fall"

PM
[A] Cross-over symmetry

[B] Shoulder mobility

[C] 5RM Fighter pull-ups
5, 5, 4, 3, 2

[D] Muscle-up Progression
d1. Banded straight arm lat pull-downs (Purple) 15/12/12
d2. Banded pull-aaparts (Red) 15/12/12
d3. Straight bar dips 10/10/10
d4. Explosive kipping with straight arm to knees to chest 5/5/5

[D] Trust Fall
20 AMRAP
40 Air squats
20 HRPU
10 Reverse Burpees

** Every 2 minutes, starting at 0, 40 double unders.

2 Rounds

Reverse burpees were so hard. Hard to maintain the ever 2 minute DU.

[Wednesday] 4.15.20 Upper Body Calisthenics

PM
[A] Plank App- Intermediate- Day 4

[B] Shoulder mobility

[C] For Work

Regular to wide plyo push-ups 20/18/16

Dead Stop push ups (3221) 14/12/10

Mt Climbers 3 x :45 seconds

Decline banded push-ups (Black band) 16/14/12

Wide banded push-ups (Purple band) 16/14/12

Supine Parallete push-ups 15/15/15
Superset after each 15 with a max incline push-ups

19/12/6

Skuller crushed on paralette 15/12/10

[D] 5RM Fighter Pull-up Program

Day 3: 5 4,3,3 2

[Tuesday] 4.14.20 GRIT #30

PM
[A] Plank App- Intermediate- Day 3

[B] Shoulder mobility

[C] Les Mills- GRIT #30
30 minutes HIIT

Great workout! One of my favorites so far!

[D] 5RM Fighter Pull-up Program

Day 2: 5 4,3,2 2

[Monday] 4.13.20 Shoulders + Core

PM
[A] Plank App- Intermediate Day- 2

[B] Shoulder mobility

[C] For work:
3 Rounds

High side plank raises- 10 each side
Lateral raises- (#10)- 10
Elevated plank to pike press- 10
Reverse plank leans- 10
Elevated pike press -10
Handstand holds- :30 second

[D] 5RM- Fighter Pull-up Program
Day 1: 5, 4, 3, 2, 1

[Sunday] 4.12.20 Happy Easter-- Mayhem Quarantine // Workout 9

PM

[A] Shoulder mobility

[B] Cross-over Symmetry- Activation

[C] Mayhem Quarantine // Workout 9

// WARM UP // 

3 Rounds 

10 Inch Worms 

10 Big Arm Circles (Front & Back) 

:30 Bar Hang // 

// WORKOUT // 

15 AMRAP 

3,3,6,6,9,9,12,12....etc. 

Hand Release Push Ups 

Strict Pull Ups 

18 HRPU + 10 Pull-ups

// FINISHER // 

4 min TABATA- Flutter Kicks

5 min TABATA- Burpees (5 per round)

[Saturday] 4.11.20 Les Mills Body Attack #104

PM
[A] Shoulder mobility

[B] Body Attack #104 (55 minutes)

[Friday] 4.10.20 Back

PM
[A] Plank app- Beginner Day 30

[B] For work:
Iso contracted pull-up holds 4x :30 seconds
Close group pull-ups 5x6
Head bangers 4x8

[Thursday] 4.9.20 AM Body Attack + Back

AM
[A] Shoulder mobility

[B] Les Mills Body Attack #105 (55 minutes)

[Wednesday] 4.8.20 Les Mills GRIT

PM
[A] Les Mills GRIT Cardio # 28 (28 minutes)

[B] Plank App- Beginner- Day 29

[Tuesday] 4.7.20 Core + Building Blocks Cardio

AM
[A] Shoulder mobility

[B] Plank App- Beginner- Day 28

[C] "Building Blocks"
Perform 3 exercises (:30 seconds each) back- to-back then rest :45 seconds. Complete 3 times.

Super Set 1:
Back Widow
Back Extension
Cliffhanger

Super Set 2:
Psuedo push-ups
Diamond push-ups
Tricep extension

Super Set 3:
Bear crawl
Break dancer
X-Plank

Super Set 4:
Plyo push-ups
Cobra push-up
Hand release push-ups


PM
[A] Les Mills on Demand
Body Attack # 106 (55 minutes)

[Monday] 4.6.20 Chest

PM
[A] Shoulder mobility

[B] For work:
Inner chest push-in push-ups 15/12/12
ISO Push-up hols in contracted position 3x :40 seconds
Push-ups constant tension (4110) 15/12/10
Plank push-ups 15/12/10
Banded shrugs (Purple) (2222) 15/15/15
Boat Pose 2 x :45 seconds

[Sunday] 4.5.20 AM Arms and Shoulders + PM Deadlifts

AM
[A] Shoulder mobility

[B] For work:
Band pull-apart (Red) 15/12/10
Band Y-raise (Red) 15/12/10
Elevated pike push-ups 15/12/10
Standing banded overhand bicep curls (Black) 15/12/10
Close grip chin-ups 15/12/10 (Had to partitioned)
Banded tricep kickbacks (Red) 15/12/10
Standing band overhead triceps extension (Red) 15/12/10
Dips 15/12/10

PM
[A] Warm-up

[B] 10 minutes of Handstand work

[C] Build up to a heavy DL
135, 155, 185, 205, 235

5x8. Only had 135 pounds of weight.

[D] 10 Rounds for Time:
5 DL (#185)
10 Burpees

15:18

[Saturday] 4.4.20 5 Mile Ruck

PM
[A] 5 Mile Ruck (#25)
1:15:39- 15:03/mile pace. 

Had weight + water bladder. Feet hurt so bad, but no blisters

[Friday] 4.3.20 Mayhem Quarantine Workout 5

PM
[A] Shoulder mobility

[B] Plank app- Beginner Day 27

[C] Mayhem Quarantine Workout 5

//WARM UP//
3 Rounds
50 Single unders
8 Scapula pull-ups
20 Alt. leg v-ups

//WORKOUT//
8 AMRAP
100-80-60-40-20
Double Unders
10 Kipping pull-ups

-Rest 2:00-

6 AMRAP
Continue where you left off at (Start over if you went all the way through)

-Rest 2:00-

4 AMRAP
Continue where you left off at

1 full completion + the 100-80-60 DU and +3 pull-ups

[Thursday] 4.2.20 Back + 5 Mile Run

PM
[A] Shoulder mobility

[B] For work:

Static- contracted pull-up hold 3x :30
Pull-ups 12/10/10
Banded straight arm pull downs (Red) 12/12/12
Banded rows (Purple) 14/14/14

[C] Plank app- Beginner Day 25

[D] Run 5 miles
9:28/mile 

[Wednesday] 4.1.20 Parallette Workout

PM
[A] Shoulder mobility

[B] 3 Rounds for Work: (:30w/:15r)- 12" Parallette

Plank get-ups
Elevated dips
Over-unders
Head bangers
Russian twist
Neutral push-ups
Single leg kick-outs
Supine push-ups
Toe taps
Pike push-ups
Burpee

[C] Plank app- Beginner Day 24

[Tuesday] 3.31.20 Shoulders

AM
[A] Shoulder mobility

[B] Plank app- Beginner day- 23

[C] For work:

Inch worm 20/18/16
Pike - shoulder tap push-ups 16/14/12
Push off push-ups 15/12/10
Banded external shoulder rotation (Red) 12/12/12
Kneeling banded should pres (Black) 15/15/15

[D] Max push-ups
33

[Monday] 3.30.20 Chest

PM
[A] Shoulder mobility

[B] Plank app- Beginner - Day 22

[C] For work
Eccentric- dead stop push-ups  (3020) 20/18/14
Decline push-ups banded (Black) 16/14/12
Wide push-up banded (Purple) 16/14/12
Elevated head banger 15/15/15
Mt. Climber- 3x :45 seconds