[Friday] 11.23.18 8 Mile Ruck

AM
[A] Ruck 8 miles

[Wednesday ] 11.21.18 Body Weight- Upper Body

PM
[A] Max elevated push-ups x4
41, 18, 15, 15

[B] Max dips x 4 (Bench)
9, 9, 9, 9

[C] Max push-ups x4
12, 8, 8, 9

[D] Max decline push-ups x4
4, 4, 2, 1

[E] Max calf raises x4
39, 31, 31, 31, 

[Monday] 11.19.18 Cardio + Body Weight- Back/Lower Body

AM
[A] Run 2 miles
20:00

[B] Row 5K
23:30

[C] 10 minutes on Bike

PM
[B] Max regular pull ups x4 Lat Pull-downs (#82)
10, 10, 10, 10

[C] Max BW Rows x4
12, 10, 9, 8, 

[D] Max close grip pull ups x4 Lat Pull-downs (#60)
10, 10, 10, 10

[E] Max lunges (Rest 60 seconds) (#20 DB/Hand)
51, 33, 26, 26

[F] Max air squats (Rest 60 seconds)

32, 30, 27, 24

[Sunday] 11.18.18 Body Attack

PM
[A] Body Attack @ Murfreesboro South
60 minutes

[Saturday] 11.17.18 Hot Yoga

AM
[A] Hot Yoga Murfreesboro South
60 minutes

[Friday] 11.16.18 Body Weight- Lower Body

PM
[A] Run 1 mile

[B] Max regular pull ups x4 (Green band)
7, 6, 7, 5, 

[C] Max BW Rows x4
7, 7, 7, 7

[D] Max close grip pull ups x4 (Green band)
3, 3, 3, 3

[E] 10 min AMRAP
50 DU
20 DB Lunges (#20)
10 Thrusters (#20)

6+13

[Thursday] 11.15.18 Body Weight- Upper Body

PM
[A] Max elevated push-ups x4
34, 19, 14, 12

[B] Max dips x 4 (Bench)
13,10, 10, 8

[C] Max push-ups x4
13, 7, 5, 4

[D] Max decline push-ups x4
3, 3, 1, 1, 

[E] Max calf raises x4
39, 31, 31, 31, 

[Tuesday] 11.13.18 DL + Metcon

PM
[A] Row 10 minutes

[B] Deadlift 4x1
330

[C] Teams of 2
6 rounds (3 each alternating rounds)
21 push-ups
15 cal row
9 burpee box jumps (24")

14:31

First 2 rounds were good. Last round- fatigued and had to do singles

[Monday] Back/Leg Body Weight Workout

PM
[A] Run 1 mile

[B] Max regular pull ups x4 (Green band)
6, 5, 5, 4

[C] Max BW Rows x4
6, 6, 6, 6

[D] Max close grip pull ups x4 (Green band)
3, 3, 3, 3

[E] Max lunges (Rest 60 seconds) (#20 DB/Hand)
46, 38, 32, 30

[F] Max air squats (Rest 60 seconds)
37, 30, 26, 26

[Friday] 11.9.18 Upper Body Weight Workout

PM
[A] Max elevated push-ups x4
32, 19, 13, 9

[B] Max dips x 4 (Bench)
12, 11, 8, 7

[C] Max push-ups x4
12, 7, 6, 5

[D] Max decline push-ups x4
2, 2, 2, 0

[E] Max calf raises x4
34, 34, 24, 19

[Saturday] 11.10.18 Hot Yoga

AM
[A] Hot Yoga Power @ Golds Gyms Murfreesboro
60 minutes

[Wednesday] 11.07.18 Back/Leg Body Weight Workout

PM
[A] Run 1 mile

[B] Max regular pull ups x4 (Green band)
4, 3, 3, 3

[C] Max BW Rows x4
9, 6, 4, 3

[D] Max close grip pull ups x4 (Green band)
3, 3, 3, 3

[E] Max lunges (Rest 60 seconds)
58, 45, 38, 35

[F] Max air squats (Rest 60 seconds)
35, 25, 24, 20

[Tuesday] 11.06.18 DL + MetCon

PM

[A] Warm-up

[B] Deadlift  4x3 deadlifts @85%

315

[C] For Time:

Team of 3
*waterfall style
2 rounds
3 laps
20 front rack lunges (#95)
10 Strict pull ups (Green band)
20 Thrusters (#70)
10 Z presses 9#20)
300m row
*1st athlete can not start round 2 till 3rd athlete finishes row.

28:42

[Monday] 11.05.18 Upper Body Weight Workout

PM
[A] Max elevated push-ups x4
26, 17, 13, 11

[B] Max dips x 4 (Bench)
10, 8, 7, 6

[C] Max push-ups x4
15, 8, 6, 5

[D] Max decline push-ups x4
4, 3, 2, 1

[E] Max calf raises x4
32, 27, 28, 25

[Sunday] 11.04.18 Body Attack

PM
[A] Body Attack- Golds Gyms Murfreesboro South
60 Minutes