[Monday] 12.30.19 AM Calisthenics- Chest + PM RPM Cycling

AM
[A] Shoulder mobility

[B] "Playing with Push-ups"
Run 800m
20 Push-ups
5 Burpees
15 Clapping push-ups
5 Burpees
10 Dip with leg-lift
5 Burpees
5 Fingertip push-ups on knees

Run 800m
15 Push-ups
5 Burpees
10 Clapping push-ups
5 Burpees
10 Dip with leg-lift
5 Burpees
5 Fingertip push-ups on knees

Run 800m
10 Push-ups
5 Burpees
10 Clapping push-ups
5 Burpees
10 Dip with leg-lift
5 Burpees
5 Fingertip push-ups on knees

34:04

PM
[A] RPM Cycling at Golds Gym-Murfreesboro- South
45 minutes HYPE

[Sunday] 12.29.19 Body Attack

PM
[A] Body Attack @ Golds Gym- Murfreesboro- South
60 minutes- HIIT w/ Lyle

[Saturday] 12.28.19 Hot Yoga

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

[Friday] 12.27.19 Pull-ups EMOM + Legs

AM
[A] Shoulder mobility

[B] Find max pull-ups then 10 EMOM @ 50%
Max pull-ups: 6

[C] 3 RFT:
Run 800m
50 Air squats

24:54

[Thursday] 12.26.19 "Running Upper"

AM
[A] Shoulder mobility

[B] For Time:
Run 1 mile
50 Push-ups
20 Dips
10 Elevated pike push-ups
10 TRX pistols
10 Elevated pike push-ups
20 Dips
50 Push-ups
Run 1 mile

37:57

[Wednesday] 12.25.19 Merry Christmas 2019

[Tuesday] 12.24.19 Murph

AM

[A] Shoulder and Leg Mobility

[B] Murph

Run 1 mile

20 rounds:

5 Pull-ups

10 Push-ups

15 Air squats

Run 1 mile

59:45

[Monday] 12.23.19 AM Calisthenics Chest/Triceps + PM Cycle

AM
[A] Shoulder mobility

[B] Warm-up
10 Scapula shrugs
:30 second bicycles
:30 boat hold
12 leg lifts

3 Rounds 
15 Push-ups
:30 second high plank to low plank
6 Slow dips
10 Skull crushers on knees
12 Explosive push-ups on knees
15 Bench dips

PM
[A] 45 mins HYPE Cycle @ Golds Gym- Murfreesboro South

[Wednesday] Calisthenics- Back/Biceps

AM
[A] Shoulder mobility

[B] 3 Rounds
30 second scapula shrugs
15 Knees to elbow

[C] 3 Rounds
12 Bar bicep curls
6 Chin ups

[D] 3 Rounds
Australian rows (10 wide + 10 normal + 10 close)
Max pull-ups

3, 2, 2

[E] Plank app- Day 16 (Beginner)

[Tuesday] 12.17.19 Ingram HIIT

AM
[A] 2 Rounds of :30 seconds work
Banded squats
Shoulder presses
Hollow holds

[B] 2 Rounds of :30 second work
KB Deadlift (#53)
Lemon squeezes
Reverse deadbug

[C] 2 Rounds of :45 second work
Mt. Climbers
Bear hold with knee touches
Plank

* Between each set 6 minutes cardio (Treadmil @ 6.1 mph)

[D] 3 Rounds- TRX
12 Bicep curls
7 Atomic push-ups

[E] 3 Rounds
6 Ab roll-outs
15 Russian twists (#30 KB)

[Monday] 12.15.19 Ingram- Upper Body

AM
[A] Shoulder mobility

[B] 10 min AMRAP
KB Chest press (#53)
Laying tricep extension
Mt Climbers

[C] 10 min AMRAP
Bear crawls
Break dancers
Push-ups

[D] 5 min finisher
5 Thrusters (#25)
10 Crunches

[Tuesday] 12.10.19 TRX Workout

AM
[A] Shoulder mobility

[B] 2 Rounds
TABATA 40 seconds works/20 seconds rest

Push-up with knees in
Mountain climbers
Chest flyes
Triceps extension
Atomic pike
Bicep curls
Side plank R/L
Single arm row and touch
Push-up with butt taps
Plank jacks

[Monday] 12.9.19 PM Core + MetCon

PM
[A] Shoulder mobility

[B] Row 500m

[C] 12 EMOM
Min 1: 6 Strict pull-ups
Min 2: 30-40 Handstand holds
Min 3 + Min 4: Build to a heavy DL

135, 225, 265, 315, 365

[D] 4 RFT:
12 Box jump overs
12 Chest to bar pull-ups
12 Hand release push-ups
12 DL (#225)

19:37

[E] 20 min Sauna

[Sunday] 12.8.19 Body Attack w/ Lyle

PM
[A] Shoulder mobility

[B] Body Attack @ Golds Gym Murfreesboro-South
60 minutes HIIT

[Friday] 12.6.19 Lunch FitStrong + PM GRIT Plyo

Lunch
[A] FitStrong @ Ingram Wellness Center
60 minuted GIIT

PM
[A] GRIT Plyo
30 minutes strength + plyo

[Thursday] 11.28. 19 Shred A + Core

AM
[A] Run 1 mile

[B] Shoulder mobility

[C] Shred A- FM

[D] For Time:
80 DU
40 GHSU
40 Push-ups
60 DU
30 GHSU
30 Push-ups
40 DU
20 GHSU
20 Push-ups
20 DU
10 GHSU
10 Push-usp

19:44

[Monday] 11.25.19 RPM Cycle

PM
[A] RPM Cycle- Golds Gym- Murfreesboro-North
45 minutes cycle

[Saturday] 11.23.19 Hot Yoga

PM
[A] Hot Yoga- Golds Gym- Murfreesboro-South
60 minutes Power

[Friday] 11.22.19 DL + Rankel

PM
[A] Shoulder mobility

[B] 15 minutes to find Heavy 3 rep- Deadlift
During this time 3 sets max Kipping pull-ups, at the end of 15 minutes substrate pull-ups from 50. If there is a deficient- perform that number of burpees.

135, 225, 275, 315, 365

17, 13, 9- Then performed 11 burpees

[C] 20 min AMRAP- "Rankel"
6 DL (#225)
7 Burpee pull-ups
10 KBS (#70)
Run 200 m (2 laps)

4+ 24

[D] 12 min EMOM
Min 1: Max HS holds
Min 2: 20 push-ups
Min 3: Ring support, holds (~30 seconds)

[E] 20 minutes Sauna

[Wednesday] 11.20.19 PM Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro- South
60 minutes HIIT w/ Jackie

[Tuesday] 11.19.19 Ingram HIIT

AM
[A] Treadmill 3 minutes @ 6.1 mph
2 Rounds
:30 sec- Banded squats
:30 sec- Arnold presses
:30 sec- Boat crunches w/o hands on floor

[B] Treadmill 3 minutes @ 6.1 mph
2 Rounds
:30 sec- Banded deadlift
:30 sec- Snow angels
:30 sec- Russian twist

[C] Treadmill 3 minutes @ 6.1 mph
2 Rounds
:45 sec Mt. climber
:45 sec KB Suit case carries
:45 sec Plank

[D] Shoulder mobility

[E] 3 Rounds for work:
10- Reverse straight raises- pause w/ extension (#10)
Max Chin-up hold

[Sunday] 11.17.19 Body Attack

PM
[A] Shoulder mobility

[B] Body Attack with Lyle
60 minutes of HIIT

[Saturday] 11.16.19 Hot Yoga

AM
[A] Hot Yoga @ Golds Gym- Murfreesboro- North
60 minutes- Power

[Wednesday] 11.13.19 Chest + Core

PM
[A] 4 Rounds for work:
8 Plyo push-up to bench (#8)
8 Dips (#8)
1 Rope climb (#8)
30 DU (#8)

[B] 4 max holds of handstand
15, 15, 13, 11

[C] 5 Rounds for work
40 yard sled push- (5-#45)
Max Diamond push-ups (~10)

[D] 4 Rounds
20 Cal row
Max wide push-ups (~8)

[E] 20 minutes in the sauna

[Tuesday] 11.12.19 Pull-ups + Back

PM
[A] Pull-ups (w/ 8 lb vest) -4x max reps
5, 5, 4, 4

[B] Close-grip pull-ups (#8) - 4x max reps
4, 3, 3, 3

[C] Dragonfly progression

[C] Farmer carries 4x 1 lap- R/L (#60 DB)

[Thursday] 11.7.19 "Rocky" with Legs

PM
[A] Shoulder mobility

[B] Rocky 
5 minute dead hang*

Every break complete

800m Run
20 Push-ups
20 Air squats

[C] Dragonfly progression

[Monday] 11.11.19 Metcon + Core + Sauna

PM
[A] Shoulder mobility

[B] 5 Rounds for time:
20 Cal row.
15 GHSU
10 Pull-ups
5 Hang power cleans (#115)

20:45

[C] 4 Rounds for work:
Max ring rows- elevated
12 KB Hold Marches (#70)
12 Back extension (#10)

[D] 1000m row

[E] 20 minutes in sauna

[Sunday] 11.10.19 Body Attack

PM
[A] Body Attack with Lyle
60 minutes HIIT

[Saturday] 11.9.19 Hot Yoga

AM
[A] Hot Yoga at Golds Gym- Murfreesboro North
60 minutes Power yoga

[Friday] 11.8.19 GRIT Plyo

PM
[A] Shoulder mobility

[B] GRIT Plyo Golds Gym Murfreesboro-South
30 minutes HIIT

[Wednesday] 11.6.19 HIIT + MetCon

PM

[A] Shoulder mobility

[B] HIIT

30 seconds work/ 10 seconds rest

In n Out Shoulder Tap Push-ups
360 Mountain Climber
Shotcaller Burpee (knee in push-ups each side burpee jump)
Plank side right

Plank side left
Drop dead push-up to Knee in
Froggers (Low-hands on ground burpees)
Break Dancers
Broad Jumpers
Tricep Extension Knee-ins (plank fore-arms)

3 Rounds with 2 minutes of rest between rounds

[C] 10 min AMRAP

8 DL (#205)

8 T2B

8 Tricep dips

4 rounds

[Tuesday] 11.5.19 HIIT

AM

[A] HIIT

30 seconds work/30 seconds rest

Butt kicks

Spider mt. climbers

Plank rotational- alternating

Split lunges

Dive bomber push-ups

Plank get-ups

Skater jumpers

Mt. climbers to knees

Push-ups jacks

Jumping squats

Complete 2 rounds- Rest 2 minutes between rounds

[Monday] 11.4.19 FM Upper Body

AM
[A] Shoulder mobility

With an 8 lb vest
[B] Elevated push-ups 4x max
31, 26, 16, 15

[C] Dips- 4x max
16, 15, 13, 13

[D] Regular push-ups 4x max
13, 11, 11, 9

[E] Decline Push-ups
6, 6, 6, 6, 

[Sunday] 11.3.19 Body Attack

PM
[A] Shoulder mobility

[B] Body Attack at  Golds Gym Murfreesboro- South 
60 Minutes with Lyle

[Saturday] 11.2.19 Hot Yoga

AM
[A] Hot Yoga at Murfreesboro- North
60 minutes of power yoga

[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

[Sunday] 8 Mile Loop

AM
[A] Run 8 Mile Loop
(9:43/mile)

[Saturday] Hot Yoga

AM
[A] Hot Yoga @ Golds Gym- Murfreesboro- North
60 minutes power- hot yoga

[Friday] 9.20.19 AM Back and Biceps + PM GRIT Plyo

AM
[A] Chiropractor for Shoulder

[B] Shoulder mobility

[C] Warm-up
3 Rounds for work:

10 Leg raises
30 seconds mt. climbers
30 seconds butt kicks

[D] 4 Rounds for work:

Max pull-ups
10/side Archer Australian rows
15 Back extension (#10)
10 Bat wings (#20 DB)


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

[Wednesday] 9.18.19 12 Mile Run

PM
[A] 12 Mile run
Cason Greenway 11.83 mi (10:09/mi)

[Tuesday] 9.17.19 Chest and Triceps

AM
[A] Shoulder mobility

[B] For Work:

Warm-up: 3 Rounds
Half burpees x 30 seconds
Butt kicks x 30 seconds
High plank jacks x 30 seconds

2 Rounds
12 Explosive push-ups
10 Tricep extension of straight bar
15 Elevated diamond push-ups
15 Dips
15 Elevated wide pike push-ups
Low plank to high plan x 30 seconds
10 Straight bar dips

[Monday] 9.16.19 Back and Biceps

PM
[A] Shoulder mobility

[B] Back and Biceps
Warm-up- 3 sets:

Knee raises x 10
Jumping jacks x 30 seconds
Scapular Pull-ups x 30 seconds

Standing biceps curls x 10
Tuck front lever hold- max hold
Jump negative pull-ups
Chin up hold (28, 20, 20)
Austrilian pull-up (wide + shoulder + close grip)
Hanging on the bar (30 seconds)

[C] Pike mobility

[Sunday] 9.15.19 Body Attack

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

[Saturday] 9.14.19 Hot Yoga at Golds Gym

AM

[A] Hot Yoga at Golds Gym Murfreesboro -North

60 minutes power yoga

[Friday] 9.13.19 Shoulder Mobility + GRIT Plyo

AM
[A] Shoulder mobility

[B] GRIT Cardio- 30 minutes
HIIT class Golds Gym Murfreesboro South

[Thursday] 9.12.19 Run 10 Miles

PM
[A] Run 10 miles
10:35/mile

[Tuesday] 9.10.19 Pulls + Pike Mobility

AM
[A] Shoulder mobility 

[B] Weighted pull-ups 6x max
5(18 lbs.), 4(18 lbs.), 4(18 lbs.), 3(18 lbs.), 3(13 lbs.), 3(13 lbs.)

[C] Australian rows 4x max
12, 9, 8, 7

[C] Close- grip pull-ups 4x max
5, 4, 4, 3

[D] Pike mobility
Calf stretch 3x 90 (all three angles)

3 superset- 1 minute pause in between
Isometeric contraction standing pike 3x 10
Jeferson curl- 5 reps with 10 s pause on the last rep

[E] Plank workout-app

[Monday] 9.9.19 5 Mile Run

PM
[A] Run 5 miles- Mt. Sanders to Tech Park
5.4 miles (10:13/mile)

[Sunday] 9.8.19 Body Attack at Golds Gym South

PM
[A] Body Attack with Lyle
60 minutes of HIIT

[Saturday] 9.7.19 Hot Yoga

AM
[A] Hot Yoga at Golds Gym- North
60 minutes of power yoga

[Friday] 9.6.19 Core + HIIT + Plyo GRIT

PM
[A] Shoulder mobility

[B] 4 Rounds
500 m Row
15 GHSU

[C] HIIT- 2 Rounds (:30w/:20r)

Shoulder tap push-ups
360 Mt. climbers
Shotcaller
Side plank crunches (R/L)
Dead stop push-up with knees in
Break dancer
Frogger burpees
Tricep extension in plank
Broad jump
Box jump overs

[D] Core- plank app

[E] GRIT Plyo @ Murfreesboro South

[Thursday] 9.5.19 Tricep/Chest + Psuedo Planche Work

AM
[A] Shoulder mobility

[B] Warm-up
3 Rounds (30 seconds)
Ins and Out
Low plank to high plank
Plank side to side

3 Rounds

15 Wide push-ups
10 Straight bar dips (supinated)
10 Close tricep extension
8 Archer push-ups (on kneess- 8 each side)
15 Dips
15 Diamond push-ups
10 Skull crushers (on knees)

PM
[A] Warm-up

[B] Pseudo push-ups (Max)
5, 5, 4, 4, 4, 

[C] Psuedo planche lean (max in seconds
15, 14, 12

[D] Seated leg raised with hands out in front
12, 11, 11

[E] Superman
15, 12, 11

[F] Core- Plank workout- app

[Wednesday] 9.4.19 6 Mile Run- Ingram

Lunch
[A] Run 6 miles at Ingram
6 miles (9:47/mile)

[Tuesday] 9.3.19 "Rocky with Legs"

AM
[A] Shoulder mobility

[B] "Rocky with Legs"
Accumulate 5 minutes of dead hang

* Every time you break

800m run
20 Push-ups
20 Air squats

[C] 2 Rounds for Core
:15r/:15l 1 leg-1 arm plank
:30 side plank-right
:30 side plank- left
:30 plank
10 plank raises

[Sunday] 9.1.19 8 Mile McKenzie Loop

AM
[A] Run- McKenzie Loop
7.80 miles (10:01/mile)

[Saturday] 8.31.19 Tall Parallete Work

AM
[A] 3 Rounds Super sets

[1] :30w/ with 15 second transition with 1:30 rest between super sets
Push up- with knee tuck with feet on bar
Reverse rows
Double mt. climber (skis)

[2] :30w/ with 15 second transition with 1:30 rest between super sets
Tucked dips
Australian chin ups
Swing on the bar

[3]:30w/ with 15 second transition with 1:30 rest between super sets
Spiderman push-ups
Leg raises
Dips

[Friday] 8.30.19 Mt. Sanders to Tech Park Run

Lunch
[A] Run Loop at Ingram
5.39 miles (9:46/mile)

[Wednesday] 8.28.19 5 Golden Rings + Core

PM

[A] Warm-up

[B]“Five Golden Rings”
One round every 5:00 for 25:00 (5 rounds)
30 Air Squats
20 Calorie Row
Run 2 laps

3:30, 3:21, 3:17, 3:03, 2:52

[C] 4 Rounds for Work
5 Dip to elbow and back up
2 Skin the cats

[D] 3 Rounds

20 GHSU

7 Scapula pull-ups to dead hang

[E] Max Pulls with superset band pull apart x3

7 (10), 4(10), 4(10)


Repeat workouts
5.30.19

[Tuesday] 8.27.19 8 Mile Run

AM
[A] Run 8 miles
8.08 miles in 1:21:21 (10:06/mi)

[Friday] 8.23.19 Lunch Run + PM Grit Plyo

AM
[A] Mt.Sanders to Tech Park Run
5.37 miles in 52:17 (9:43/mi)

PM
[A] Grit Plyo
30 minutes of plyometric/cardio

[Thursday] 8.22.19 Building Blocks

PM
[A] FM Building Blocks

[Wednesday] 8.14.19 Pull-ups A

AM
[A] Warn-up

[B] Run 1 mile

[C] 4 Sets of max regular pull-ups
7, 5, 5, 3

[D] 4 Sets of back Horizontal rows
9, 8, 8, 8

[E] 4 Sets of close group pull-ups
4, 3, 3, 3

[F] Dragonfly progression 
10 minutes

[Tuesday] 8.13.19 Push-ups A

PM
4 sets of Max reps

[A] Elevated push-ups
35, 24, 19, 22

[B] Dips
12, 10, 10, 8

[C] Regular push-ups
17, 13, 13, 11

[D] Decline push-ups
10, 9, 8, 7

[E] Leg Raises
12, 12, 12, 12

[Saturday- Monday] Appalachian Trail- Hampton, TN to Damascus, VA

40 miles

[Wednesday] 8.7.19 FM Building Blocks

PM
[A] Shoulder Mobility

[B] Run 1 mile

[C] Frank Medrano- Building Blocks

[Monday] 8.5.19 Run- Barfield

PM
[A] Run Barfield Park
5.5 miles in 1:09 minutes

[Sunday] 8.4.19 Hot Yoga

PM
[A] Hot Yoga @ Murfreesboro South
60 minutes

[Saturday] 8.3.19 Grit Sampler

AM
[A] Grit Cardio
30 minutes HIIT

[B] Grit Strength 
30 minutes weighted plyo

[Thursday] 8.1.19 TABATA

PM
[A] TABATA :20w/:20r - 8 Rounds
Plyo explo bear crawl push-up

[B] TABATA :20w/:20r - 8 Rounds
TRX Mt. climbers

[C] TABATA :20w/:20r - 8 Rounds
Supermans

[D] TABATA :20w/:20r - 8 Rounds
Headbangers

[E] TABATA :20w/:20r - 8 Rounds
GHSU

[F] TABATA :20w/:20r - 8 Rounds
Banded push-ups

[G] 10 minutes on Rower

[Monday] 7.20.19 Body Pump- Golds Gym Jackson

PM
[A] Golds Gym- Jackson 5:30 pm Body Pump
60 minutes

[Sunday] 7.28.19 Body Attack at Golds Gym South

PM
[A] Body Attack with Lyle at Murfreesboro Golds Gym- South
60 minutes- HIIT

[Saturday] 7.27.19 Hot Yoga

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

[Thursday] 7.25.19 4.5 Mile Trail Run

PM
[A] 4.5 Percy Warner Trail Run- Red Blaze
1:07:45

[Wednesday] 7.24.19 Pull-ups + Core

PM
[A] Run 1 mile

[B] 4 sets max pull-ups
8, 7,6, 5

4 sets max Handstand hols against the wall

[C] 10 minute elliptical  

[D] 4 Rounds for work
10 Ring inverted rows
:15r/:15l star plank holds

[Tuesday] 7.23.19 Deadlifts + Pushing

PM
[A] Warm-up- Shoulder mobility

[B] 5 Rep heavy Deadlift
135, 185, 225, 275, 315, 365

Superset with 15 dips

[C] Max DL reps #225
13

[D] TABATA :20w/:40rest (8 Rounds)
Plyo- box push-ups

[Monday] 7.22.19 Core + Sprint Cyling

PM
[A] Warm-up- Shoulder Mobility

[B] 4 Rounds
Max Pulls
10 Ab roll outs
:30/:30 Side planks

7,6,5,5

[C] Sprint Cycling
30 minutes

[Sunday] 7.21.19 Body Attack @ Golds Gym- Murfreesboro South

PM
[A] Body Attack - Murfreesboro -South Golds Gym
60 minutes

[Saturday] 7.20.19 Hot Yoga @ Golds Gym North

AM
[A] Hot Power Yoga @ Golds Gym- North
60 minutes

[Friday] 7.19.19 Pull-ups Back

PM
[A] Warm-up

[B] Max pull-ups- 4 sets
7, 6, 5, 5

Superset with 10 leg levers

[C] Max 90 degree L-sit in chin up

Superset with 12 back extension (#25)

[Thursday] 7.18.19 Core

PM
[A] Warm-up

[B] 3 Rounds
20 Burpee knee-tucks
25 Explosive push-ups
45 second diagonal mt. climbers
45 second seated flutter kicks
45 second  hollow hold

[Tuesday] 7.16.19 Parrallette Work (12"0

PM
[A] Warm-up

[B] 3 Rounds for Work
10 Plank get-ups
15 Seated dips
20 Over unders
10 Tricep extensions
20 Russian twists
10 Push-ups
12 Single leg kick-outs
5 Shoot throughs
10 Pike push-ups
50 Toe taps
10 Burpees


[C] 10 minutes of stairs

[Monday] 7.15.19 Push-ups

AM
[A] Warm-up

[B] Shoulder mobility

[C] Elevated push-ups 4 x max reps
37, 24, 21, 20

[D] Tucked dips- 4 x max reps
7, 7, 6, 5, 

[E] Regular push-ups 4 x max reps
17, 14, 12, 12

Super set with 10 leg levers

[F] Decline push-ups- 4 x max reps
8, 7, 7, 6

Super set with 25 calf raises

[Friday] 7.12.19 Back + Core

PM
[A] Warm-up

[B] Regular pull-ups- 4 x max reps
7, 6, 5, 4

[C] Inverted Rows- 4 x max reps
9, 8, 7, 7, 

[D] Close grip pull-ups 4 x ma reps
3, 3, 3, 3

[E] Core
2 Rounds of the following:

30 second Single leg/arm plank
30 second Side bridge
30 second plank
15 Plank to forearm

[Saturday] 7.6.19 5 Mile Run

AM
[A] 5 mile run
55:58

Super hot- and humid. Slower than normal but overall a decent run

[Sunday] 7.7.19 Body Attack @ Golds Gym

PM
[A] Body Attack @ Golds Gym- Murfreesboro South
60 minutes of HITT with Lyle

[Friday] 6.21.19 Run 5 miles

PM
[A] Run 5 miles
52:48

[Thursday] 6.20.19 FM Rapid Abs + Core

AM
[A] Shoulder Mobility

[B] Superset
Reverse hyper-extension (#135) 4x10
Decline push-ups 4x15

[C] FM- Rapid Abs

[D] 3 Sets for Work
15 GHSU
10- Seated single arm- rows (#30) (Tempo 1201)

[Wednesday] 6.19.19 Recommended Routine

AM
[A] Superset
Weighted pull-ups (#10) 3x4
Bosu Goblet squats (#100) 3x 10

[B] Superset
Bat wings (#30) 3x 10
Pseudo push-ups 3x8

[C] Superset
Tucked dips 3x8
Romanian Deadlift 3x 10 (#135)

[Tuesday] 6.18.19 Power Cleans + MetCon

PM
[A] Shoulder and Leg Mobility

[B] 20 min AMRAP

30 DU
10 Dips
10 T2B
5 Shuttle push-ups

8+20

[C] Find Heavy 5 rep Hang cleans

95, 115, 135, 155, 165, 175

[Monday] 6.17.19 "Rocky"

AM
[A] Shoulder Mobility

[B] Rocky
5 minute dead hang holds
Every time you break the following:

800m run
20 push-ups

1st hold 1:20; 1:06; 1:01; 1:04:1:00

[Sunday] 6.16.19 AM 5K Time Trial

AM
[A] 5K Time trail
28:59

1st split @ 1.5 miles 14:20. Nice, cool morning. Legs were more fatigued than lunges

[Friday] 6.14.19 AM Upper Back + PM Lower Back/Legs

AM
[A] Warn-up

[B] Run 1 mile

[C] 4 Sets of max regular pull-ups
6, 5, 4, 4, 

[D] 4 Sets of back Horizontal rows
7, 5, 5, 4

[E] 4 Sets of close group pull-ups
4, 3, 3, 3

PM
[A] Shoulder and Legs band mobility

[B] 15 min AMRAP

5 DL (#225)
10 Box jumps (24")
15 Air squats

8+12

[Wednesday] 6.5.19 Run 4 Miles

PM
[A] Warm-up

[B] Run 4 miles
Ran 4.4 miles in 42:30. Large hill.

[Tuesday] 6.11.19 Hiked Butler's Trail

AM
[A] Hiked Butler's Trail
3 miles

[Monday] 6.10. 19 Run 6 Miles + Shoulder Mobility

PM
[A] Run 6 miles 
1:07:10

[B] Cross-over Symmetry 
Activation + Strength

[C] 30 minutes in sauna

[Sunday] 6.9.19 Hike Desoto State Park, AL

PM
[A] Hiked 4.5 miles of Desoto State Park, AL with #30 Ruck

[Thursday] 6.6.19 Upper Body

PM
[A] Run 2 miles

[B] 4 sets of max plank push-ups
10,10, 10, 10

[C] 4 sets of max dips
16, 13, 10, 10

[D] 4 sets of max push-ups
23, 17, 10, 10

[E] 4 sets of max leg raises 
6, 6, 5, 5

[E] 4 sets of single calf raises 

[Monday] 6.3.19 Deadlift and Core

PM
[A] Warm-up

[B] Run 1 mile

[C] 4 Rounds
10 DL (#225)
10 Dips (#25)
:30 second cliffhanger plank

10:13

[Sunday] 6.2.19 Body Attack

PM
[A] Body Attack with Lyle
60 minutes

[Saturday] 6.1.19 Hot Yoga

AM
[A] Hot Yoga- Power @ Golds Gym
60 minutes

[Friday] 5.31.19 Shred A + Core

PM
[A] Shoulder mobility

[B] FM Shred A

[C] Plank 3 minutes

[Thursday] 5.30.19 Five Golden Rings

PM

[A] Warm-up

[B]“Five Golden Rings”
One round every 5:00 for 25:00 (5 rounds)
30 Air Squats
20 Calorie Row
Run 2 laps

2:40, 2:46, 2:54, 3:03, 3:09

[C]Strength Accessory:
4 Rounds NFT
10 Inverted Rows
10 Ring Dips
Rest at least :60 between rounds

[Wednesday] 5.29.19 DL and Bench Press Max

PM
[A] Shoulder mobility

[B] Deadlift- heavy 5RM
135, 185, 225, 315, 365

[C] Bench Press Max
135, 185, 215, 225, 245, 265

[Sunday] 5.26. 19 Body Attack

PM
[A] Body Attack with Lyle @ Golds Gym
60 minutes

[Thursday] 5.23.19 Front Squat + Metcon

PM
[A] Warm-up

[B] Find 3RM Front Squat from floor
95, 115, 165, 185, 205

[C] For Time:
4 Rounds

15 Hang power cleans (#115)
30 DU
10 T2B
30 DU
15 KBS (#44)
30 DU

19:04

[Wednesday] 5.22.19 4 Mil Run

PM
[A] Run @ Ingram- 4 mile course 
4.3 mile @ 43:30.

[Monday] 5.20.19 Deadlift + Metcon

PM
[A] Warm-up

[B] Work up to a heavy 4 rep dead lift
135, 225, 265, 315, 365

[C] 5 Rounds for work:
10 DL (#185)
10 Dips
10 Leg lift thrusts
15 Wide push-ups

[Saturday] 5.20.19 5 Mile Run

AM
[A] Run 5 Miles
53:30

[Friday] 5.17.19 Front Squats + Core

PM
[A] Warm-up

[B] Build to a Heavy 3 rep Front Squat (FS) from floor
135, 155, 185, 195, 205

[C] For Time
Row 100 m
2 FS (#135)
Row 200 m
4 FS
Row 300 m
6 FS
Row 400 m
8 FS
Row 500 m
10 FS

10:01

[D] 3 Rounds for work
10 T2B
10 Box jump overs (24")
10 Back Extension (#20)

[Thursday] 5.16.19 FM Rapid Abs

PM
[A] FM Rapid Abs
Only did 2 rounds instead of 3

[B] 4 Rounds
12 Strict low cable rows- (#110)
10 Back extension
Max isometric pull-up hold

[Wednesday] 5.15.19 Body Pump

PM
[A] Body Pump at Golds Gym
60 minutes of body pump

[Monday] 5.13.19 "Rocky"

PM
[A] Accumulate 5 minutes of dead-hangs
*each break , run 800 m and 20 push-ups

Had to break 4 times. each hang only being about 1 minute

[Saturday] 5.11.19 Hot Yoga- Sweat and Sleep

AM
[A] Hot Yoga- Sweat and Sleep
90 minutes

[Friday] 5.10.19 GRIT Bootcamp

PM
[A] GRIT Bootcamp
30 minutes

[Wednesday] 5.8.19 FM Shred A

PM
[A] Run 1 mile

[B] Frank Medrano Shred A

[Tuesday] 5.7.19 Core

AM
[A] 4 Rounds
12 GHSU
10 Isometric pull-up holds with knee tucks

[B] 4 Rounds
12 Tricep pull-downs (#60)
5 Shuttle push-ups

[Monday] 5.6.19 Push-ups

PM
4 sets of Max reps

[A] Elevated push-ups
33, 21, 15, 14

[B] Dips
9,9,8,6

[C] Regular push-ups
18, 15, 12, 11

[D] Decline push-ups
7, 6, 5, 5

[E] Calf raises
40, 32, 30,30

[Saturday] 5.4.19 AM Hot Yoga + Max Push-ups

AM
[A] Hot Yoga Murfreesboro North
60 Minutes Power Yoga

[B] Max push-ups- Non Stop
28

[Thursday] 5.2.19 PM FM Building Blocks + Boot Camp

PM
[A] Frank Medrano- Building Blocks

[B] Boot Camp @ Golds Gym
60 minutes

[Tuesday] 4.30.19 Murph

PM
[A] Warm-up

[B] Murph

Run 1 Mile
10 Rounds:
10 Pull-ups
20 Push-ups
30 Air Squats
Run 1 Mile

57:54

[Sunday] 4.28.19 PM Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro South
60 Minutes

[Saturday] 4.27.19 Hot Yoga

PM
[A] Hot Yoga @ Murfreesboro Golds Gym South
60 Minutes

[Friday] 4.26.19 PM Hot Yoga

PM
[A] Hot Yoga @ Murfreesboro Golds Gym South
60 Minutes

[Thursday] 4.25.19 Lunch Bench + PM "Pace, then Ponce"

Lunch
[A] Run 1 mile

[B] Practice Dragonfly

[C] Bench Press 4x10 (2301)
95, 115, 135, 135

Superset with Max wide push-ups

PM
[A] Warm-up

[B] Pace, then Pounce”
12 min EMOM (4 rounds)
Min 1: 12 Double KB(#35) Box Step Overs (24/20)
Min 2: 12 Burpees
Min 3: 12 Toes to Bar

THEN at min 12:00

3 more rounds for time

*Hold DBs by side, like farmer carry

Core:
Plank 60 seconds
Rest 30 seconds
V-up 30 seconds
Rest 60 Seconds

[Monday] 4.22.19 Core + FM Shred B

PM
[A] Run 1 mile

[B] FM Shred B
24 minutes

[C] 3 Rounds of core
12 Dips
10 Zanetti Press 9#7.5)
10 Pike push-ups
10 Hollow body presses

[D] Max Dead Hang
0:54 seconds

[E] Max Pull-ups
7

[Saturday] 4.19.19 6 Mile Run

AM
[A] Run 6 Miles
56 minutes

[Sunday] 4.7.19 Body Attack with Lyle

PM
[A] Body Attack with Lyle @ Murfreesboro South
60 minutes of cardio

[Saturday] 4.5.19 Hot Yoga

AM
[A] Power Hot Yoga @ Murfreesboro North
60 minutes

[Thursday] 4.4.19 Murph

PM
[A] Warm-up

[B] Murph

Run 1 mile
10 Rounds of:
10 Pull-ups
20 Push-ups
30 Air Squats
Run 1 mile

1:58:14 

[Wednesday] 4.3.19 Max Dead Hang + FM Shred B

PM
[A] Max Dead Hang

58 seconds

[B] FM Shred B

[C] 3 Rounds for work

Max cliffhanger plank
10 external shoudler rotation pull-aparts
Max static pull-up holds

[Tuesday] 4.2.19 Core + Planche Work

PM
[A] Run 1 Mile

[B] For work: 4 Rounds
10 Dips
10 Zanetti Press (#5)
10 Pike Push Ups-
10 Hollow body press (BW)

[C] Planche Holds

6x 10 seconds forward leans
2x 15 seconds forward leans

[Monday] Front Squat 1RM + Building Blocks

Lunch
[A] Find 1RM Front Squat
135, 185, 225, 275, 295, 315

[B] FM Building Blocks
20 minutes

[C] Core 
1 min plank
:30/:30 side plank
1 min plank

[Sunday] 3.24.19 Body Attack

PM
[A] Body Attack with Lyle
60 minutes

[Friday] 3.22.19 Rowing + FM Shred B

PM
[A] Row 10 minutes

[B] FM Shred B
20 minutes

[C] Super Set
Incline DB Bench Press 4x12 (#35)
5 Straight leg raises

[D] Super Set
Tricep push-downs 4x12 (#50)
7 Psuedo push-ups

[Wednesday] 3.20.19 Lunch DL/Shred + PM Murph

Lunch
[A] Warm-up

[B] Super Set
Deadlift 3x5 (#315)
BOSU Bench back- leg raises

[C] ISO Row (#25) with bent shoulder angle raises (#10-15) 4x12

[D] FM Shred B (20 minutes)

PM
[A] Warm-up

[B] Murph
1 Mile Run
20 Rounds of 5 pull-ups/10 push-ups/15 air squats
1 Mile Run

54:45

First time completed without bands- Last 5 rounds were hard. Grip was shot. Overall felt strong.

[Tuesday] 3.19.19 FM- Shred Abs

PM
[A] FM- Shred Abs

[Monday] 3.18.19 Front Squat + FM Building Blocks

PM
[A] Warm-up

[B] Frank Medrano- Building Blocks (22 minutes)

[C] Front Squats 3x5 @ 70% with 2 second pause 
205, 205, 205

1 set @ max reps
8

[Sunday] 3.17.19 Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro- South
60 Minutes with Lyle

[Tuesday] 3.12.19 Core + Back

PM
[A] Row for 10 minutes

[B] 4 Rounds for Work
15 GHSU
12 Seated back Rows (#95)

[C] Super Set
Iso- Rows 4x12 (#140)
Iso- High Row 4x12 (90)

[D] Super Set
Iso Lat pull-downs 4x12 (#140)
Iso High Lat pull-downs 4x12 (#90)

[E] Super Set
Incline leg raises 4x5
Low Planl :30 second

[F] 15 Minutes Sauna

[Monday] 3.11.19 FM- Body Blocks

PM
[A] Frank Medrano
Building Blocks- 4 Week Shred

[Sunday] 3.10.19 Body Attack with Lyle

PM
[A] Body Attack
60 minutes with Lyle @ Murfreesboro Gold Gyms- South

[Saturday] 3.9.19 Hot Yoga

AM
[A] Morning Hot Yoga
60 minutes Power hot yoga @ Murfreesboro Golds Gym North

[Sunday] 2.24.19 Body Attack

PM
[A] Body Attack @ Golds Gyms Murfreesboro South
60 minutes with Lyle

[Saturday] 2.23.19 19.1 + Metcon

PM
[A] Warm-up

[B] 19.1
15 min AMRAP

19 WB (#20/12')
19 Cal Row

7+21

[C] For Time:
21-15-9

Deadlift (#205)
Run 3 laps

11:03

[Wednesday] 2.20.19 EMOM + Core

PM
[A] Hanging power cleans 4x5
115, 135, 155, 185

[B] 20 min EMOM
Min 1: 50 DU
Min 2: 10 Burpees
Min 3: 50 Mt. climbers
Min 4: 10 DB press (#15)

[C] 4 Rounds for work (Core)
:30 hold knee tuck
4 Strict pull-ups

[Monday] 2.18.19 MetCon + Upper Body

PM
[A] 4 Rounds for Work:
25 Air Squats
20 Cal Row
15 KBS (#56)
Rest 1 minute between rounds

[B] Bench Press 4x10
95, 115, 135, 135

Super set with 10 wide push-usp

[C] Incline DB Bench press 4x10
20, 25, 30, 35

Superset with 10 hanging knee raises

[Sunday] 2.17.19 Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro South
60 Minutes with Lyle

[Saturday] 2.16.19 Hot Yoga

AM
[A] Hot Yoga @ Golds Gym @ Murfreesboro North
60 Minutes of Power Yoga

[Thursday] 2.14.19 Core + EMOM

PM

[A] Warm-up

[B] Row 10 minutes

[C] 3 Rounds for Work

5 Hollow kips
5 Jumping pull-up negatives
5 Kipping pull-ups

[D] 12 min EMOM
Min 1: 10 Dips
Min 2: DB snatches (#35)
Min 3: 10 Box jumps (26")

[Wednesday] 2.13.19 Grit Tone @ Golds Gym- Murfreesboro South

PM
[A] Grit Tone
60 Minutes with Lyle

[Monday] 2.11.19 Back

PM
[A] Warm-up

[B] Barbell Row 4x12
95, 115, 115, 135

[C] Supersets
Straight arm pull-downs 4x12 (#75)
Reverse fly 4x12 (#75)

[D] Superset
Seated row 4x12 (#120)
Scapula push-sup 4x5
   

[Sunday] 2.10.19 Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro South
60 Minutes with Lyle

[Saturday] 2.9.19 Hot Yoga

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

[Thursday] 2.7.19 Core

PM
[A] Row 10 minutes
2430m

[B] 5 RFT:
400m Run
20 WB (#20)
10 T2B

22:38

[C] 4 Rounds for Work:
50 Yard sled push 9#90)
15 GHSU

16:19

[Wednesday] 2.06.19 Le Miles Tone

PM
[A] Les Miles Tone @ Golds Gym Murfreesboro- South
60 minutes

[Tuesday] 2.5.19 Core + Metcon

PM
[A] Run 1 mile

[B] 5 Rounds for work
:30 Holding knee tuck
3 Strict pull-ups

[C] 15 min AMRAP
40 Cal row
30 DL (#155)
20 Bar facing burpee

2+ 17

[D] 4 Rounds for work
5 Ab roll out
10 Crunches

[Wednesday] 1.30.19 Technique + MetCon

PM

[A] Warm-up

[B]Row 10 mins

[C] 4 Rounds for work

:30 Sec handstand hold

10 Ring rows

10 GHSU

[D] 6 sets of 

3 clean grip DL+
2 high pulls+
1 power clean

95, 105, 105, 135, 135, 135

[E]  For Time

3-6-9-6-3
Strict pull-ups 

5-4-3-2-1
Bear complexes
95/65#
135/95#
155/105#
165/115#
185/125#

*1 bear complex =
1 power clean
1 front squat
1 jerk
1 back squat
1 behind the neck jerk

Only got 2 second round #135 weight was heavy over shoulder with the shoudler injury still.

[Monday] 1.28.19 Deadlift + Modified McGhee

PM
[A] Warm-up

[B] Deadlift 5x5
225, 285, 315, 335, 365

[C] 20 min AMRAP
9 DL (#205)
12 Push-ups
15 Box jumps (24")

9+ 15

[Sunday] 1.27.19 Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro South
60 Minutes of Cardio/Plyo

[Saturday] 1.26.19 Hot Yoga

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

[Tuesday] 1.22.19 Power Cleans + MetCon

PM
[A] Warm-up

[B] Power Cleans 
5-4-3-2-1

135, 155, 185, 205, 225

[C] For Time

Row 1,000 m
15 Deadlifts (#155)
15 Power Cleans (#155)
Row 1,000 m

11:56

[Monday] 1.21.19 Murph

PM
[A] Warm-up

[B] Murph

Run 1 Mile
20 Rounds of
5 Pull-ups (Green band)
10 Push-ups
15 Air Squats
Run 1 Mile

1:04:58

[Sunday] 1.13.19 Body Attack

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

[Saturday] 1.12.19 AM Hot Yoga

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

[Thursday] 1.10.19 Murph

PM
[A] Murph

1 Mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 Mile run

20 Rounds partitioned. Still using green band for shoulder issue.

1:05:47 

[Wednesday] 1.9.19 Core + Back

PM
[A] Run 1 mile

[B] 5 Rounds for work
:30 second triceps hold
3 Eccentric pull-ups

[C] 5x5 Ab-roll outs

[D] 4 Rounds for work
10 Strict press (#45)
10 Bat wings (#25 DB)

[Tuesday] 1.8.19 Strict Press + Team Wod

PM
[A] Warm-up

[B] Strict press 5x5 @ 60%
#55

[C] Team Wod
15 min AMRAP

20 DL (#185)
40 Power cleans (#185)
60 Wall balls (#20)
80 KBS (#70)
100 DU

If time permits go back down the ladder

371

[Monday] 1.7.19 Self- Performance Test

Moving forward into the New Year it is good to test yourself and make not just resolutions, but commitments to better yourself. A great way to improve is to know where to start. This is where a "Self-performance test" comes in handy"

Weight: 224.5 lbs
2 Mile: 17:14 (mile 1: 8:54; Finished 17:14)
2 min Max Push-ups: 33
2 min Max Sit-ups: 39
2 min Max Burpees: 29
2 min Max DU: 108
2 min Max KBS (#53): 40
2 min Max Pull-ups: 3

[Saturday] 1.5.19 5 Mile Run

PM
[A] 5 Mile run

49:13

[Friday] 1.4.19 Murph

PM
[A] Warm-up

[B] Murph

1 Mile run
100 Pull-ups (Green Band)
200 Push-ups
300 Air Squats
1 Mile Run

First run in 9:57, partitioned with 20 rounds of 5/10/15. Finished that at 57:54. Finished the last 1 mile at 1:08:45

1:08:45 

[Thursday] 1.03.19 Deadlift + Back

PM
[A] Run 1 Mile

[B] Deadlift 5x4
225, 275, 315, 365, 405

[C] 4 Rounds
:20 second dead hang hold
12 Seated back rows (#105)

[D] 4 Rounds
:30 second plank
10 Seated deltoid row (#15)

[Tuesday] 1.1.19 5 Mile Run

PM
[A] Run 5 miles

48:47

[Monday] 12.31.18 Bodyweight workout

PM
[A] For Time:

100 Burpees
100 Air squats
100 Sit-ups
100 Push-ups

38:34

[Saturday] 12.29.18 Annie + Core

PM
[A] Warm-up

[B] Annie
DU: 100-80-60-40-20
Sit-ups: 50-40-30-20-1-

16:45

[C] 5 Rounds 
10 GHSU
10 KB OH Squat (#25- 5R/5L)
10 Push-ups