[Tuesday] 11.10.20 Metcon + Sauna

PM

[A] Banded shoulder and leg mobility

[B] 3 Rounds for time:

Run 400m

30 WB (#20)

20 Box jump overs

22:31

* Should of done 4 rounds- legs were smoked

[C] 3 Rounds for work:

15x Tricep pull-downs (#25)

15x Single arm pulley bent row-R

15x Single arm pulley bent row-L

[D] Sauna 25 minutes

[Monday] 11.9.20 Krav Maga- Multiple Attackers

PM

[A] Krav Maga- Multiple Attackers

60 minutes

[Sunday] 11.8.20 Deadlift + Battle Ropes

AM

[A] Banded shoulder and leg mobility

[B] Find 10 rep Deadlift

135, 185, 225, 275

Max reps @ #135 in 1 minutes

26

[B] Battle Rope Work

3 Rounds- TABATA :20/:10

Jumping jacks

Single leg- DL- Alternating -R

Single leg- DL- Alternating -L

Slam

Snake

Upper cuts

Grappler

Slam burpees

Rest 1 minute

[C] 15 minutes on bag work

[D] 4 Rounds for work:

40 DU

15 GHSU

10 D-ball over shoulder (#50)

11:31

[Sunday] 11.1.20 Cardio + Heavy Bag

PM

[A] Walk 1 mile on treadmill 

Incline: 12

Speed: 3.2- 4.0

[B] For Time:

21-18-15-12-9-6-3

Burpee box jump overs

Medicine ball sit-up (#15)

17:38

[C] Heavy Bag work

2x TABATA- 8 Rounds- :20/:10

Parallel lateral High/mid/low side external rotation punches (R/L)

2x TABATA- 8 Rounds :60/:30

Free flow boxing/kicking

1x TABATA- 8 Rounds :20/:10

Left to right rib punches

[Saturday] 10.31.20 Deadlifts + Core

PM

[A] Banded shoulder and leg mobility

[B] Find a heavy DL 

135, 185, 225, 275, 315, 365

[D] For Time:

Run 2 laps

27 WB (#20)

12 DL (#225)

Run 2 laps

21 WB

9 DL (#275)

Run 2 laps

15 WB

6 DL (#295)

Run 2 laps

9 WB

3 DL (#315)

15:43

[C] 5 RFT:

40 DU

15 GHSU

5-4-3-2-1 Hanging power cleans (#115)

14:58

[D] 30 minutes sauna

[Friday] 10.30.20 Core + GRIT

AM

[A] Shoulder and leg banded mobility

[B] For work:

Knee raise to single leg thrust 15/15/15

Mountain climber twist 15/15/15

Raised leg toe touches 15/15/15

Banded pull downs (Black) 15/15/15

Hip Up (R/L) 15/15, 15/15, 15/15

Mountain climbers x3 :45 seconds

Banded wood chopper (Purple) 15/15/15

[C] Les Mills- GRIT

30 minutes HIIT

[Thursday] 10.29.20 Calisthenics- Chest

AM

[A] Shoulder/leg banded mobility

[B] For work:

Jumping Spider T 15/12/10

Elevated wide push-ups 15/12/10

Type writer push-ups (on knees) 15/12/10

Decline spider man push-ups 15/12/10

Banded chest flys (Black) 15/12/12

Banded behind the back shrugs (Green) 15/15/15

Banded front shrugs (Green) 15/15/15

Max weighted push-ups x4 (#8) 28/21/15/10

[Wednesday] 10.28.20 Krav Maga- Boxing Cycle

PM

[A] Krav Maga- Boxing cycle

[Tuesday] 10.27.20 Les Mills- Body Attack #100

PM

[A] Body Attack- #100

60 minutes HIIT

[Monday] 10.26.20 Krav Maga- Boxing Cycle

PM

[A] Krav Maga

Boxing cycle

[Sunday] 10.18. 20 PM Sparring

PM

[A] Sparring

12 Rounds- 90 minutes

[Saturday] 10.17.20 Krav Maga- Knife Cycle

AM

[A] Krav Maga- Knife Cycle

60 minutes

[Thursday] 10.8.20 Back + Midline

PM

[A] Banded shoulder and leg mobility

[B] Find a heavy 5 rep deadlift

135, 185, 225, 275, 315

[C] For Time:

21-18-15-12-9-6-3

DL (#155)

WB (#20)

Ab sit-ups

14:38

[D] Midline

Row 500m

35 GHSU

Row 500m

25 GHSU

Row 500m

15 GHSU

15:42

[E] Sauna

20 Minutes

[Wednesday] 10.7.20 Krav Maga- CQB

PM

[A] Krav Maga- CQB

Chock holds- and takedowns

[Tuesday] 10.6.20 Calisthenics- Back

AM

[A] Banded shoulder and leg mobility

[B] For Work:

Max Neutral pull-ups 8, 7, 6, 5

Calf Raises 15, 15, 15, 15

Band pull a-parts (Red) 12, 12, 12, 12

Rope head pulls (#40) 12, 12, 12, 12

Banded single arm pull-downs (red) 12, 12, 12, 12

Single Arm KB Farmer Carry (#40)- 4 Rounds- 1 lap then switch arms

Banded arm crunch Middle- R Oblique/L Oblique 4x 15/15/15

[Monday] 10.5.20 Krav Maga- CQB

PM

[A] Krav Maga- CQB

60 minutes

[Sunday] 10.4.20 Sparring

PM

[A] Sparring

120 minutes

[Saturday] 10.3.20 Krav Maga- Long Distance Strikes

AM

[A] Krav Maga- Long Distance Strikes

75 minutes

[Thursday] 9.24.20 AM Calisthenics- Chest

AM

[A] For work:

Diamond push-ups 15/12/10

Clap push-ups 15/12/10

Hindu push-ups 15/12/10

Staggered push-ups 15/12/10

Banded wide push-ups (Black) 15/12/10

Banded front shrugs 15/15

Banded back shrugs 15/15

[Tuesday] 9.22.20 Calisthenics- Back

PM

[A] Banded shoulder and leg mobility

[B] For work

Max pull-ups 7/6/5/5

Australian rows (Wide-Normal-Close) 5/5/5 x4

Back extension on GHSU (#10) 15/15/15

TRX biceps curls 15/15/15

Neutral grip max holds x2

Machine close grip rows 4x12 with supersets

[C] 10 minutes stair master

[D] 10 minutes on row for max meters

2, 344 meters

[E] Suana + Steam room + hot tub 

50 minutes

[Monday] 9.21.20 AM Core + PM Krav Maga

AM

[A] Shoulder and leg mobility

[B] For work:

Knee raises of dip bar 15/15/15

Bear knee taps 15/15/15

Ab roller 15/15/15

Banded single arm pulldown (red) 15/15/15

Banded wood chopper (red) 15/15/15

Laying windshield wipers 15/15/15

Rainbow wipers 15/15/15

PM

[A] Krav Maga- Knife Cycle

60 minutes

[Sunday] 9.20.20 Sparring

PM

[A] Sparring

90 minutes

[Saturday] 9.19.20 Krav Maga- Groundwork

AM

[A] Krav Maga- Groundwork

60 minutes

[Tuesday] 9.15.20 Calisthenics- Chest + Sauna

PM

[A] Banded shoulder and leg mobility

[B] For work:

Diamond push-ups 15, 12, 10

Hindu push-ups 15, 12, 10

Plyo- push-ups 15, 12, 10

Dips 15, 12, 10 (Had to break)

Declined sit-ups 12, 12, 12

Medicine ball push-ups 8/8, 6/6, 6/6

[C] Sauna

20 minutes

[Monday] 9.14.20 Back Calisthenics + PM Krav Maga

AM

[A] Banded shoulder and leg mobility

[B] For work:

Max pull-ups- 7, 6, 5, 4

Single arm lever rows (#25) 12/12, 12/12, 12/12

Banded single arm pull-downs (Red) 12, 12, 12

Back extensions (#25) 15, 15, 15

PM

[A] Krav Maga- Groundwork

[Friday] 9.4.20 Hot Yoga 26

PM

[A] Hot Yoga 26

75 minutes

[Thursday] 9.3.20 Murph

PM

[A] Banded shoulder and leg mobility

[B] "Murph"

Partitioned- 20 rounds of

5 Pull-ups

10 Push-ups

15 Air squats

58:23

[Tuesday] 9.1.20 Back- Calisthenics

 PM

[A] Banded shoulder and leg mobility

[B] Plank App- Intermediate- Day 20

[C] For work:

Max close grip pull-ups 8, 7, 5

Single arm banded pull-downs (red) 15/15/15

Ab roller 15/15/15

Australian rows (Wide+ Normal+ Close) 5/5/5, 5/5/5, 5/5/5

Back Extension (#10) 12/12/12

Single- leg KB DL (#30) 10/10, 10/10, 10/10

High rope pulls (#60) 12/12/12

[Monday] 8.31.20 Krav Maga- Blunt Objects

PM

[A] Krav Maga- Blunt Objects

60 minutes

[Sunday] 8.30.20 Sparring

PM

[A] Sparring

120 minutes

[Saturday] 8.29.20 Krav Maga- Boxing Cycling

AM

[A] Krav Maga- Boxing Cycling

90 minutes

[Wednesday] 8.26.20 Calisthenics- Chest

AM

[A] Banded shoulder and leg mobility

[B] Plank App- Intermediate- Day 18

[C] For Work

Diamond push-ups 15/12/10

Hindu push-ups 15/12/10

Plyo clap push-ups 15/12/10

Staggered push-ups 15/12/10

Banded behind the back shrugs (Green)- 15/15/15

Banded front shrugs (Green) 15/15/15

[Tuesday] 8.25.20 Calisthenics- Back, Shoulders and Arms

 AM

[A] Plank App- Intermediate- Day 17

[B] Banded shoulder and leg mobility

[C] For work:

Banded bent over row (Green) 15/15/15

Banded pull-a apart (Red) 15/15/15

Inch worm push-ups 15/12/10

Banded straight arm pull-downs (Black) 15/15/15

Lateral banded bicep-curls (Black) 12/12/12

Close grip chin ups 15/12/10

Single arm banded rotation (Black) 15/15/15

Commando pull-ups 5/5/5

GHSU 20/20/20

Straight bar tricep dips 15/12/10

[Monday] 8.24.20 Krav Maga- Boxing

PM

[A] Krav Maga- Boxing

60 minutes

[Monday] 7.20.20 Calisthenics- Back

AM
[A] Banded shoulder and leg mobility

[B] For work
Max close grip pull-ups
8/7/6/4

Superset
Single arm banded straight arm pull downs 12/12/12 (Red band)
Kneeling crunch pull-down 20/20/20 (Purple band)

Superset
Max headbangers 8/7/6
Single banded bicep curl [R/L each]  12/12/12  (Red band)

Superset
Back extension holds-2 seconds 10/10/10
Stiff legged dead lift 10/10/10 (#90)
Hyperextension holds-2 seconds 10/10/10
Australian wide inverted rows- feet elevated 10/10/10

[Sunday] 8.23.20 PM Sparring

PM

[A] Sparring

90 minutes

[Saturday] 8.22.20 Krav Maga- Groundwork

AM

[A] Krav Maga- Groundwork

90 minutes

[Wednesday] 8.19.20 AM Row/Push-ups + PM Krav Maga

AM

[A] Banded shoulder and leg mobility

[B] Cross-over symmetry

[C] For Time

50-40-30-20-10 Cal row

50-40-30-20-10 Push-ups

17:36

PM

[A] Krav Maga- Groundwork

5.21.20- [17:56]

[Tuesday] 8.18.20 Calisthenics- Back

PM

[A] Banded shoulder and leg mobility

[B] For Work:

Close grip pull-ups 12/12/12

Single TRX row R/L 8/8, 8/8. 8/8

Banded pull-downs (Purple) 15/15/15

Belly leg lifts (#8) 10/10/10

Negative- wide pull-ups 8/8/8

[C] 5 Rounds for work:

40 DU

8 Hanging power cleans

20 Sit-ups

[Saturday] 8.15.20 Krav Maga- Knife Cycle

AM

[A] Krav Maga- Knife Cycle

75 minutes

[Friday] 8.14.20 Hot Yoga

PM

[A] Hot Yoga- 60 minutes

[Thursday] 8.13.20 Deadlift + Metcon

PM

[A] Shoulder and leg banded mobility

[B] Working on KB swing mobility

30, 45, 53 one set of each weight x 10

[C] Find a heavy 5 rep deadlift

135, 185, 225, 275, 315

[D] For time:

10, 9, 8, .....3, 2, 1 Deadlift (#185)

1, 2, 3,......8, 9, 10 T2B

Between each set 10  box jumps (24"

17:04

[Wednesday] 8.12.20 Krav Maga

PM

[A] Krav Maga- Knife Cycle

60 minutes

[Tuesday] 8.11.20 Calisthenics- Chest + Rowing/Core

 PM

[A] Shoulder and leg banded mobility

[B] 10 min max meter row

2,536m

[C] For work:

1. 4-2-1 Tempo Push-ups (15/12/10)
2. Staggered push-ups (15/12/10)
3. Dips (15/12/10)
4. Pseudo push-ups (15/12/10)
5. Declined banded push-ups (10/10/10)
6. Banded front shrugs (15/15)
7. Banded behind the neck shrugs (15/15)

[D] For work

25-20-15-10-5 GHSU

Between each set 2:00 on elliptical 

[Monday] 8.10.20 Calisthenics- Back

 PM

[A] Shoulder and leg banded mobility

[B] Warm-up

:30 seconds- Jumping Jacks

:30 seconds- Low to High Plank

:30 seconds- In and outs

[C] 2 Rounds for work:

10 Hanging scapula shrugs

10 Pull-ups

Max Chin-up holds (:23/:18)

5/each Australian rows (Wide +Mid + Narrow)

10 Bar curls

8 Jump negative pull-ups

Max Hanging on the bar (30/22)

[Saturday] 8.8.20 Krav Maga

 AM

[A] Krav Maga

[Thursday] 8.6.20 Muscle-up work

PM

[A] Banded shoulder and leg mobility

[B] 10 EMOM

2 Banded bar muscle-ups (small purple band)

[C] Accessory work: 4 Rounds

Stacked box- turn overs x4

Banded straight arm pull downs x30

Pull a-parts (red) x20

[D] 3 RFT:

75 DU

50 Cal row

25 GHSU

23:28

[E] 20 minutes sauna

[Wednesday] 8.5.20 Savage Gulf Day Loop + Krav Maga

AM

[A] Savage Gulf Day Loop

4.3 hike with #20

PM

[A] Krav Maga- Close Quarters Combat

60 minutes

[Tuesday] 8.4.20 Calisthenics-Upper Body

PM

[A] Banded mobility shoulder and leg work

[B] For work:

4-2-1 Tempo Push-ups 15/12/10

Staggers push-ups 15/12/10

Diamond push-ups 15/12/10

Pseudo push-ups 10/8/8

Declined banded push -ups (black) 15/12/10

Banded front shrugs (Purple) 15/15/

Banded behind neck shrugs (Purple) 15/15

[Monday] 8.3.20 Krav Maga

PM

[A] Krav Maga- Close Quarters Combat

[Sunday] 8.2.20 Calisthenics- Back

PM
[A] For work:
Banded bent over row (Green) 15/15/15
Chin up 15/15/15 (Had to partition)
Banded scapular push-ups (black) 15/15/15

Ring rows 10/10/10

Hanging oblique knee raises (R/L) 10/10/10

[Saturday] 8.1.20 Krav Maga + Sparring

AM
[A] Krav Maga 
2 hours

[Friday] 7.31.20 Hot Yoga

PM
[A] Hot 26 Yoga
75 minutes

[Tuesday] 7.28.20- Strength Back

PM
[A] Run 9 minutes

[B] Calisthenics- Back

Weighted pull-ups (#25) 5/4/4/3
GHSU 15/15/15/15
Wide pull-ups 6/5/4/3
Inverted ring rows 10/10/10

[C] 20 minutes sauna

[Saturday] 7.25.20 Krav Maga

AM
[A] Krav Maga

[Friday] 7.24.20 Hot 26

PM
[A] Yoga
75 minutes

[Wednesday] 7.22.20 AM Core + Pm Krav Maga

AM
[A] Core
Knee raises on dip bars 15/15/15
Plank jacks 20/20/20
Bear crawl 20/20/20
Ab roll-out 15/15/15
Side plank reach through 15/15/15
Straight leg in and outs 8/8/8
Side plank (R/L- :30 seconds)
Mountain climbers :30 seconds

PM
[A] Krav Maga

[Tuesday] 7.21.20 Calisthenics- Chest

PM
[A] Banded shoulder and leg mobility

[B] For work:
Rocking horse push-ups 15/15/15
Diamond push-ups 16/14/12
Archer push-ups 14/12/10
Incline push-ups 15/15/1/5
Decline push-ups banded (Black) 14/12/10

Superset
Single arm KB farmer carry- 1 lap (R/L)
Pulsating wide banded push-ups (3 bottom pulsating  into a single wide push-ups) 14/14/1/4

[C] 15 minutes sauna

[Saturday] 7.18.20 Krav Maga

AM
[A] Krav Maga

[Friday] 7.17.20 Hot 26

PM
[A] Hot 26- 75 minutes

[Monday] 7.13.20 Calisthenics Back and Biceps

AM
[A] Shoulder banded mobility

[B] Warm-up

2 Rounds
Jumping jacks (:45 second)
15 Hanging scapula shrugs
Bicycling crunches (:30 second)

[C] 3 Rounds for work

Max pull-ups
Max chin ups
Australian rows (wide-normal-close) 5.5.5
Chin-up archer rows x12
Bar bicep curls x10
Commando pull-ups (R/L) 5 each side

8/5, 4/3, 4/4

[Saturday] 7.11.20 Metcons

AM
[A] Shoulder and leg banded mobility

[B] 15 AMRAP
60 DU
30 Cal row
15 DL (#185)

3 Rounds + 45 DU

[C] 10 minutes of free holding stand stands holds

[D] 5 Rounds
Run 400m
10 T2B

23:52

[Friday] 7.10.20 Les Mills GRIT Cardio #30

PM
[A] Les Mills GRIT Cardio #30

[Thursday] 7.9.20 Body Attack

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

[Saturday] 6.27.20 Krav Maga

AM
[A] Krav Maga- Boxing
60 minutes

[Friday] 6.26.20 Back + Core

PM
[A] Shoulder and leg banded mobility

[B] Weighted pull-ups (#25)
4 x max reps

5, 4, 4, 4

[C] 10 minutes back lever progression

[D] 4 Rounds for work
Row 500m
10 Ring row
15 GHSU

[E] 25 minutes in the sauna

[Thursday] 6.25.20 Deadlift + Calisthenics Circuit

PM
[A] Shoulder and leg banded mobility

[B] Find a heavy 3 rep deadlift
135, 185, 225, 265, 315

[C] Aerobic Capacity
Deadlift (#155)
21-18-15-12-9-6-3

6:46

[D] Calisthenics Circuit
3 Rounds for work:
Jump squats 20/20/20
Commando pull-ups 14/12/10
Bulgarian split lunges 12/12/12
Weighted glute bridges (#25) 15/15/15
Elevated one arm-push-ups 10/10/10 (10 on each arm)

[Wednesday] 6.24.20 Krav Maga

PM
[A] Krav Maga- Boxing
60 Minutes

[Tuesday] 6.23.20 Muslce-up work + Sauna

PM
[A] Banded shoulder and leg mobility

[B] 10 EMOM
2 Banded muscle-up-

Started with green band, then about half way moved to black band

[C] 5 minutes on support press

[D] 4 Rounds
500m row
10 Back extension holds (#10)

[E] 20 minutes sauna

[Monday] 6.22.20 Calisthenics Chest + Core

PM

[A] Banded shoulder and leg mobility

[B] For Work
T-Push-ups 16/14/12
Pulsating wide push-ups- no lock out 20/20/20 (Banded-Black)
Single leg wide push-ups 16/14/12
Twisted leg push-ups 16/14/12
Neutral elevated push-ups 15/12/10

[C] Core- 4 Rounds

10 RDL (#90)

15 GHSU

10 Straight bar dips

[D] 3 Rounds

15 Banded front shrugs (black)

15 Banded behind back shrugs (black)

5 Tuck dips

30 Standing alternating knee touches

[Saturday] 6.20.20 Krav Maga

AM
[A] Krav Maga
60 Minutes- Groundwork

[Friday] 6.19.20 Cades Coves- Abrams Falls

PM
[A] Abrams Falls- Cades Cove

5.27 miles
662 elevation gained
1:27:00

[Thursday] 6.18. 20 GSMP- Ramsey Cascades

PM
[A] Ramsey Cascades- GSMP

8.00 miles
2,201 ft elevation gained 
2:18:00

[Wednesday] 6.17.20 Krav Maga

PM
[A] Krav Maga
60 Minutes Ground work

[Tuesday] 6.16.20 Muscle-up Work and Core

PM
[A] Shoulder and leg banded mobility

[B] Muscle-up work
10 EMOM1 Jumping muscle-up with negative

[C] 8 minutes of working on support press

[D] 15 EMOM
:30 HS hold
12 Ring push up with 1 leg elevated (6/6)
20 Russian twist with (#15 KB)

[E] Core
Ascending Ladder- 7 AMRAP
2 Strict ring dips
10 GHSU
4 Strict ring dips
10 GHSU....


10 Strict ring dips + 8 GHSU

[F] 30 minutes sauna

[Monday] 6.15.20 Modified "Wedding March"

PM
[A] Shoulder and leg banded mobility

[B] "Wedding March"

50 Box jump burpees
Run 1 mile
50 Hand power cleans (#95)
Run 1 mile
100 Wall balls (#20)

44:28

[Sunday] 6.14.20 5 Mile Run

PM
[A] 5 Mile Loop Run
9:06 min/mile

[Saturday] 6.13.20 Krav Maga

AM
[A] Krav Maga
60 Minutes

[Saturday] 6.6.20 Krav Maga

AM
[A] Krav Maga
60 minutes

[Friday] 6.5.20 GRIT Plyo

AM

[A] GRIT Pluto- Golds gym Murfreesboro- South

30 minutes

[Thursday] 6.4.20 Metcon

PM
[A] Shoulder and leg banded mobility

[B] For Time:
10 Strict pull-ups
20 T2B
30 DL (#185)
100 DU
30 Box jumps
20 Burpees
10 Power cleans (#135)

13:11

[C] Core-7 min AMRAP

7 Diamond push-ups
7 Wide push-ups
7 Hand release push-ups
30 Banded pull-aparts

[Wednesday] 6.3.20 Krav Maga

PM
[A] Krav Maga
60 minutes

[Tuesday] 6.2.20 Calisthenics- Chest

PM
[A] For Work
T-Push-ups 15/12/10
Pulsating wide push-ups- no lock out 15/12/10
Single leg wide push-ups 16/14/12
Twisted leg push-ups 16/14/12
Neutral elevated push-ups 15/12/10

[B] Core
3 Rounds
1 Lap (R/L) farmer carry (#45 KB)
:45 second plank

[Monday] 6.1.20 Calisthenics- Back

PM
[A] For Work:
Commando pull-ups 15/1/5/15
Wide pull-ups 15/15/15
Reverse bodyweight extensions 15/15/15
Reverse superman 15/15/15
Black widows 15/15/15
Single arm rows (R/) 10/10, 10/10, 10/10

Had to partition pull-ups

[Saturday] 5.30.20 Krav Maga

AM
[A] Krav Maga
60 Minutes

[Friday] 5.29.20 Muscle-up work + Core

PM
[A] Shoulder and leg banded mobility

[B] 10 min EMOM
1-Jumping bar muscle-up

[C] For Time:
21-15-9
Strict ring dips
GHSU
Run 4 laps

13:45

[D] 10 minutes of Gymnastic Play
Worked on skin the cat
Ring back levers

[E] 10 min EMOM
5- Hanging power cleans- Building
95, 95, 105, 105, 115, 125, 125, 135, 135, 135

[F] 2k Row- Recovery 
8:00

[Thursday] 5.28.20 Active Recovery

[Wednesday] 5.27.20 Krav Maga

PM
[A] Krav Maga

[Tuesday] 5.26.20 Calisthenics Triceps

PM
[A] Shoulder and leg banded mobility

[B] Warm-up 
3 Rounds
10- Dip hold- alternating knee sides
10- Dip hold- knee ups
10- Dip hold- crunches

[C] 3 Rounds TABATA
30 second of work/ :45 seconds of rest

Straight bar dips
Decline push-ups (Slow)
Diamond push-ups
Slow dips
Mountain climbers
Close tricep extension
Skull crushers

[D] 2k Row- Recovery

[Monday] 5.25.20 Memorial Day- Murph

AM
[A] Banded work- mobility

[B] Murph

Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats
Run 1 mile

Completed this all the way through with no partitioning. Did not wear a weighted vest, may do that next year.

55:07 

[Saturday] 5.23.20 Krav Maga

AM
[A] Krav Maga

[Thursday] 5.21.20 Row/Push-ups

PM

[A] Shoulder mobility

[B] For Time:

50-40-30-20-10 Cal row

50-40-30-20-10 Push-ups

17:56

[C] 15 EMOM

Min 1: 7 Box jump overs (24")

Min 2: 20 Plank jacks

[Wednesday] 5.20.20 Krav Maga

PM
[A] Krav Maga

[Tuesday] 5.19.20 Deadlifts+ Core

PM
[A] Shoulder mobility

[B] 10 RFT:

10 Deadlift (#185)
10 Wallballs (#14)
10 GHSU

24:03

[C] 15 EMOM
Min 1: 7 Inclined leg levers with lift
Min 2: 30 second side plank (R)
Min 3: 30 second side plank (L)

[D] 2K Recovery row

[Monday] 5.18.20 Calisthenics- Chest

PM
[A] Plank app- Intermediate- Day-23

[B] For work:
Modified explosive push-ups 16/14/12
Knee tuck push-ups 16/14/12
Push-up jacks 16/14/12
Superman push-ups 16/14/12
Wide push-ups on parallette bar 14/10/10 (Had to partition)

[Sunday] 5.17.20 Deadlifts

AM
[A] Cross over symmetry

[B] Banded shoulder and leg mobility

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

[D] 10 EMOM
10 Box jump overs

[Friday] 5.15.20 Upper Body + Flight Simulator

PM
[A] Cross-over Symmetry

[B] Banded shoulder and leg mobility

[C] Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
DU Unbroken- must stop each each set

14:04

[C] For Time:
21 C &J (#95)
100 DU
21 C &J (#95)

Every perform 5 T2B

13:03

[Wednesday] 5.13.20 AM Aerobic Threshold/Core + PM Metcon

AM
[A] Shoulder mobility

[B] Max reps
2 AMRAP
Renegade rows (#25)

Rest 1 minute

2 AMRAP
Renegade rows (#25)

17, 15
Seemed a little heavier, probably should of gone with #20

[C] Aerobic Threshold- Rowing
On 0- 30 cal row
On 3- 25 cal row
On 5- 20 cal row

On 7- 30 cal row
On 10- 25 cal row
On 12- 20 cal row

On 14- 30 cal row
On 17- 25 cal row
On 19- 20 cal row

[D] Core- 3 Rounds for work
9 Romanian deadlift (#90 straight bar)
12 Straight strict bar dips
21 GHSU

[E] Core- 3 Rounds- Skill work
10 Banded external shoulder rotation (Red)
1 knee tuck dragon flag (R)
1 knee tuck dragon flag (L)
Dragonflag negative- as slow as possible both feet

PM
[A] Cross-over symmetry

[B] 15 AMRAP
25-20-15-10-5 Kipping pull-ups
50-40-30-20-10 Ab mat sit-ups

3 round- Completed the 15 pull-ups and 30 sit-ups

[Tuesday] 5.12.20 Body Attack #99

PM
[A] Plank app- Intermediate Day- 22

[B] Les Mills- Body Attack #99
45 minutes HIIT

[C] 5RM Fighter pull-ups
7, 6, 5, 4, 4

[Monday] 5.11.20 Calisthenics- Chest

PM
[A] Plank app- Intermediate- Day-21

[B] For work:
Modified explosive push-ups 16/14/12
Knee tuck push-ups 16/14/12
Push-up jacks 16/14/12
Superman push-ups 16/14/12
Wide push-ups on parallette bar 14/10/10 (Had to partition)

[C] 5RM Fighter Pull-ups
7, 6, 5, 4, 4

[Sunday] 5.3.20 8 Mile Run

AM
[A] 8 Mile Loop Run
11:15/mile

Felt good until mile 6, after that drop off drastically. Had to walk most of the last 2 miles. Felt hot, drained, zapped. Been awhile since I felt that bad. Took a two hour nap afterwards

[Saturday] 5.2.20 AM MetCon + Core

AM
[A] Cross-over symmetry

[B] Banded mobility- shoulder/legs

[C]5RM Fighter pull-ups
7, 6, 5, 4, 4,

[D] Hang power cleans 5x5
65, 75, 95, 135, 155 

#155 was too heavy

[E] 5 Rounds for work:
25 DU
:30 second side plank (R)
25 DU
:30 second side plank (L)

[F] For Time:
21-18-15-12-9-6-3

T2B
Box jumps
Push-ups

18:24

[Friday] 5.1.20 Body Attack #89*

PM
[A] Shoulder mobility

[B] Lacrosse ball work

[C] Les Mills- Body Attack #89
45 minutes

A favorite of mine.

[Thursday] 4.30.20 AM Plank- Recovery

AM
[A] Plank app- Intermediate Day- 15

[Wednesday] 4.29.20 GRIT- Cardio # 17

PM
[A] Plank app- Intermediate Day- 14

[B] Les Mills- GRIT Cardio #17
20 minutes HIIT

[C] 5RM Fighter Pull-ups
7, 6, 5, 4, 3

[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

[Sunday] 3.29.20 Back and Core

PM
[A] Crossover- Symmetry- Activation

[B] For work:
Superman back extension 12/12/12
Underhand head banger 15/12/12 (Red band)
Pull-ups 12/10/10 (Had to partition)
Seated lat pull-down 12/12/12 (Purple band)
Inverted row- narrow undergrip

Superset (One set of each exercise- right after each other)
Banded upright row 12/12/12 (Black band)
Single lat pull downs- 12/12/12 (Each side 12 for total of 24- Purple band)
Single-arm sandbag carry 50m then switch

[Friday] 3.27.20 Mayhem Quarantine // Workout 4

PM
[A] Warm-up
2 Rounds
10 Arm circles (Forward and backward)
20 Cossack squats
:30 Squat hold (active)

[B] Workout
30 AMRAP w/ Ruck (#30)
10 Push-ups
20 Step ups (24")
30 Air squats

6 Rounds

[Thursday] 3.26.20 Mayhem Quarantine // Workout 1

PM
[A] Warm-up
3 Rounds
1:00 Single unders
20 Cossack squats
1:00 Bottom of squat hold (active)

[B] Workout
4 sets
4:00 On
--1:00 Rest--

50 Double unders
25 Air squats (#25 DB)

2, 1+ 68, 1+ 63, 1+60

[C] Finisher
3 Sets
1:00 Alternating v-ups
1:00 Plank
1:00 Dead bug
-- Rest 1:00--

[Wednesday] 3.25.20 5 Mile Run

PM
[A] Run 5 miles
9:15/mile pace

[Tuesday] 3.24.20 Full Body

PM
[A] For work:

Plyo-runner lunges 15/15/15
Static pull-up holds 15/15/15
Chin-ups 12/10/10
Bulgarian split squat (2110) 12/12/12
Banded hamstring curls (Black band) 12/12/12
Reverse grip push-ups 12/10/10

[Monday] 3.23.20 AM Biceps and Triceps + PM HIIT

AM
[A] For Work:

Kneeling shoulder press (Black band) 12/12/12
Band face pulls (Black band) 12/12/12
Hindu push-ups 12/10/10
Standing bicep overhand curls (Black band) 15/12/10
Banded bicep curls (Black band) 15/12/10
Diamond push-ups 15/12/12
Tricep extensions 15/12/10

PM
[A] 4 Rounds for work :30w/:10r

Pushup to break dancer
Squat staggered
Push-up jacks
Plank to toe tap
Dive bombers
Run in place
Reverse fly plank to plank hop

[Wednesday] 3.18.20 AM Back and Core + PM Krav Maga

AM
[A] Shoulder mobility

[B] For work:

Single banded lat pulls (hold 2 seconds) 12/10/10
Head bangers (feet support on box) 12/10/10
Pull-ups 12/10/10
Superman back extension (2 second hold) 12/10/10
Upright rows 12/10/10
Break dancers (2x :45 seconds)

PM
[A] Krav Maga

[Monday] 3.16.20 Upper Body

AM
[A] Shoulder mobility

[B] Complete for work:

Decline push-ups (3 second eccentric) 15/14/12
Dips with red band 12/12/11/10
Banded Wide push-ups 15/14/12
Archer push-ups 15/14/12
Regular push-ups 20/18/15
Iso Hold contracted push-ups (2x :45 second)
Incline push-ups 20/18

[Tuesday] 3.10.20 Upper Body

PM
[A] 4 Rounds for work:

1:00 minute jumping rope
10 Ring rows
20 Push-ups with single leg raises (5/5/5/5)
15 GHSU
10 Ring dips
2 Chin-up hold with L-sit hold 5 second

[B] 10 minutes sauna

[Monday] 3.9.20 AM Upper Body + PM Run 4 Miles

AM

[A] For Work

Hindu push-ups 10/8/6
Seated Banded Bicep Curls 10/8/6
Tricep extensions 10/8/6 (#30 4111)
Lying Banded bicep curls 10/8/6
Tricep banded pull downs 10/8/6
Seated banded shrugs 10/8/8
Bent over banded fly 12/10/10
Banded front raises 12/10/10

[B] Core x2

One after another

:30 Plank 

:30 Left plank

:30 Plank

:30 Right plank

:30 Cliff hanger plank

PM

[A] Run 4 Miles

9:38/mile pace

[Wednesday] 3.4.20 AM Upper Body + PM Krav Maga

AM
[A] Shoulder mobility

[B] Complete for work:

Decline push-ups (3 second eccentric) 15/14/12
Dips with red band 12/12/11/10
Banded Wide push-ups 15/14/12
Archer push-ups 15/14/12
Regular push-ups 20/18/15
Iso Hold contracted push-ups (2x :45 second)
Incline push-ups 20/18

PM
[A] Krav Maga

[Tuesday] 3.3.20 AM Circuit

AM
[A] 10 minutes Dragonfly progression

[B] 3 Rounds for work

8 Chin-ups
12 Banded upright rows
10 Knee-ups
20 Push-ups
10 Single leg-inverted rows
10 Banded wide push-ups (Black band)
14 Jumping lunges
15 Jumping squats
10 Dips
:30sec Mt climber

[Monday] 3.2.20 AM Upper Body + PM RPM Cycle

AM
[A] For Work:

Hindu push-ups 10/8/6
Seated Banded Bicep Curls 10/8/6
Seated Tricep extensions 10/8/6
Lying Banded bicep curls 10/8/6
Tricep banded pull downs 10/8/6
Seated banded shrugs 10/8/8
Bent over banded fly 12/10/10
Banded front raises 12/10/10

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

[Monday] 2.24.20 AM Upper Body + PM RPM Cycle

AM
[A] Shoulder mobility

[B] Upper Body

Decline Push-ups- 12/10/8
Dips- 12/10/8
Banded -Wide push-ups 12/10/8
Archer push-ups 12/10/8
Regular push-ups 15/14/12
Supinated grip push-ups 12/10/8
Iso-hold contracted push-ups (:30 second hold x2)
Incline push-us 15/14/12

PM
[A] RPM Cycle at Golds Gym Murfreesboro- South
45 minutes HIIT

[Sunday] 2.23.20 Body Attack

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

[Saturday] 2.22.20 Krav Maga

AM
[A] Krav Maga 
60 minutes

[Friday] 2.21.20 AM Strong by Zumba + PM GRIT Plyo

AM
[A] Strong by Zumba @ Ingram Wellness

PM
[A] GRIT Plyo @ Golds Gym- Murfreesboro South
30 minutes with Redick

[Thursday] 2.20.20 Accessory Work

PM
[A] Shoulder mobility 

[B] 2K Row

[C] 20 min EMOM
1 min: :30s Handstand hold
2 min: 10 Strict ring dips
3 min: 15 GHSU
4 min: 20 Incline push-ups

[D] 15 minutes in sauna

[Wednesday] 2.19.20 AM Ingram HIIT + PM Krav Maga

AM
[A] Shoulder mobility

[B] Ingram Circuit

PM
[A] Krav Maga

[Tuesday] 2.18.20 HIIT

AM
[A] Shoulder mobility

[B] HIIT (:30w/:10r)

Circuit 1:3 Rounds
Overhead squats
Push-ups
Bow-to-boat

Circuit 2:3 Rounds
DB Deadlift
Tricep push-ups
Ski abs

Circuit 3:3 Rounds
DB Snatches (#53)
Inch worm
Pull-aparts

[C] TABATA
8 Rounds of Box jump overs (24")

[Monday] 2.17.20 "Jerry"

AM
[A] Shoulder mobility

[B] "Jerry"

Run 1 mile
Row 2000m
Run 1 mile

31:10

[Monday] 2.10.20 MetCon

AM
[A] Shoulder mobility

[B] 5 RFT:
10 DL (#225)
20 Push-ups
10 Dips
20 Back extension
10 Burpees
20 Leg levers

35:58

[Saturday] 2.9.20 Krav Maga

AM
[A] Krav Maga
60 Minutes

[Friday] 2.7.20 Running with Push-ups

AM
[A] Shoulder mobility

[B] For Time:
15, 14, 13....3, 2, 1 Push-ups
Run 400m between reps

[Thursday] 2.6.20 Strict Cindy with a Twist

PM
[A] Shoulder mobility

[B] 30 minute AMRAP:
500m Row
3 Rounds of strict Cindy*

Cindy
5 Strict pull-ups
10 Push-ups
15 Air squats

10 Rounds

[C] 20 minutes in the sauna

[Wednesday] 2.5.20 AM Ingram HIIT + PM Krav Maga

AM
[A] Shoulder mobility

[B] 10 AMRAP
Circuit #1:
5 KB squat (#70)
10R/10L Single leg bridge
10 Leg leavers

[C] 10 AMRAP
Circuit #2:
5 Sumo DL (#70)
10 Bridges with basketball
5R/5L Dead bug with basketball

[D] Row work
5x :30w/:10r
3x :40w/:10r
1 x:6ow/:10r

PM
[A] Krav Maga

[Tuesday] 2.4.20 Ingram HIIT

AM
[A] Ingram HIIT- 45 minutes

[Monday] 2.3.20 AM Ingram HIIT + PM Hype Cycle

AM
[A] 10 Minute AMRAP
10 Kneeling shoulder press (#15)
10 KB Suite case march (#56)
10 Slow Mt. climber

[B] 10 Minute AMRAP
10 KB Bicep curls (#40)
10 Dead bug sit-ups
5 I-Y-T

[C] 5 Minute AMRAP
5 Inch-worm push-ups
30 Jumping jacks

[D] 10 Minutes of work
Dragonfly

PM
[A] HYPE Cycle
45 Minutes cycle

[Sunday] 2.2.20 Body Attack

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

[Saturday] 2.1.20 Hot Yoga

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

[Thursday] 1.30.20 Ingram HIIT

AM
[A] Shoulder mobility

[B] 3 Rounds of :30 second each exercise

Circuit #1:
Ski jumps
Z-presses
Mt. Climber

Circuit #2:
Lunges with KBS (#53)
Band pull aprats
Straight leg sit-ups with opposite toe touch

Circuit #3:
KB Suit case carry
Side lunges
Plank

Run 2 minutes between each circuit (treadmill @ 6.4 mph)

[C] TABATA Dip holds with knee raises

[Wednesday] 1.29.20 Deadlift + Pull-ups

AM
[A] Shoulder and leg mobility

[B] Deadlift 5x5
185, 225, 265, 315, 365, 385

Between sets perform 10 TRX plank jacks + 6  TRX Atomic sit-ups

[C] Pull-ups 4x max
6, 5, 4, 4

Superset with 10 leg leaver pulse

[D] Max set of dips
20

[Tuesday] Isometric Work- Push-ups and Squats

AM
[A] Shoulder mobility

[B] 5 Rounds of work:
20 Second isometric squat hold
20 Air squats
20 Second isometric forward lean hold
20 Push-ups

After three rounds the push-ups go hard. When rested, went into the downward dog position

[C] 4 Rounds for work:
20 DB Snatches (#25)
5 Shuttle push-ups

[D] 10 minute walk on treadmill

[Monday] 1.27.20 AM Ingram HIIT + PM Hype Cycle

AM
[A] Shoulder mobility

[B] For work: 2 rounds- 30 seconds each station

Circuit #1:
Incline push-ups
Goblet squat (#53)
Lemon squeezes

Circuit #2:
Single leg step up (#53)
KB Deadlift (#53)
Mountain climbers

Circuit #3:
KB Single arm row (#53)
Bicep curl to shoulder press
Plank

TABATA 8 rounds :20w/:10r
Clearing box jumps @24"

PM
[A] HYPE Cycle at Golds Gym Murfreesboro- South
30 minutes

[Sunday] 1.26.20 Body Attack

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

[Friday] 1.24.20 Back + GRIT Plyo

AM
[A] Shoulder mobility

[B] 3 Rounds
30 seconds jumping jacks
30 seconds bicycle crunches
25 second boat hold

[C] 2 Rounds
8 Hanging scapula shrugs
5 Chin ups
4 Australian rows (Wide- Neutral-Close)
10 TRX Curls
10 Jumping pull-ups
Max Pull-up hols
30 second dead hang

PM
[A] GRIT Plyo
30 Minutes HIIT

[Thursday] 1.23.20 Ingram HIIT

AM
[A] HIIT at Ingram 
45 Minutes

[Wednesday] 1.22.20 Calisthenics + Sauna

PM
[A] Band mobility

[B] 3 RFT:
Run 800m
10 Burpee pull-ups
20 Back extension
30 Push-ups
40 Air squats
50 DU

35:42

[C] Single arm dead hangs
3 x 10 seconds each arm

[D] 20 minutes sauna

[Tuesday] 1.21.20 Deadlift + Gymastics

PM
[A] Shoulder mobility

[B] Deadlift- 5x3
225, 265, 315, 335, 365

[C] 10 AMRAP
3 Deadlift (#225)
3 Burpee box jump overs
6 Deadlift (#225)
6 Burpee box jump overs
, 9, 12, 15, etc....

15 done + 4 BBJO

[D] For Time:
Ring dips-10, 9, 8, 7, 6, 5, 4, 3, 2, 1
GHSU- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

8:35

[Sunday] 1.19.20 Body Attack

PM
[A] Body Attack at Golds Gyms- Murfreesboro- South
50 Minutes HIIT

[Friday] 1.17.20 AM Fit Strong + PM GRIT Plyo

AM
[A] Fit Strong at Ingram during lunch
45 Minutes HIIT Cardio

PM
[A] GRIT Plyo
30 Minutes HIIT with Reddick

[Thursday] 1.16.20 Muscle up work + Metcon

PM
[A] Shoulder mobility

[B] Muscle up work
10 minute EMOM- 1 Jumping muscle-up and slow descent

[C] For Time:
25 Burpee box jump overs
50 Calorie row
50 Sit-ups
50 C2B
50 Sit-ups
50 Calorie row
25 Burpee box jump over

20:59

[D] 4 Rounds of work
10 Sitting straight leg sit-up with overhead work
20 Plank shouler taps

[E] 25 Minutes in the sauna

[Wednesday] 1.15.20 Chest Pyramid

PM
[A] Shoulder mobility

[B] For Time:
50-40-30-20-10
Push-ups
Leg lifts
1 Lap of single arm KB farmer carry (#53)

Run 250m after each set

36:30

[Tuesday] 1.14.20 Deadlift + T2B

PM
[A] Stair climber- 10 minutes

[B] For Time:
10-9-8-7-6-5-4-3-2-1 Deadlift (#225)
1-2-3-4-5-6-7-8-9-10 T2B

Between each set 10 BJ (24")

20:54

[C] Plank app- Beginner Day 17

[Monday] 1.13.20 RPM Cycle

PM
[A] RPM Cycle Golds Gym Murfreesboro- South
45 Minutes with Cynthia

[Sunday] 1.12.20 Body Attack

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

[Saturday] 1.11.20 Hot Yoga

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

[Friday] 1.10.20 GRIT Plyo

PM
[A] Shoulder mobility

[B] GRIT Plyo with Reddick
30 minutes HIIT

[Wednesday] 1.9.20 Lunch HIIT + DL

AM
[A] 2 Rounds of 30 seconds
Lunges
DB flyes
Penguin touches

[B] 2 Rounds of 30 seconds
Reserve lunges
Scapula pull-apart
Mt. Climbers

[C] 2 Rounds of 40 seconds
Side lunges
Alternating kneeling DB presses
Plank

Run 3 minutes between  supersets

[D] 4 minute TABATA
KBS (#45)

[E] Deadlifts
10 x 135
6 x 225
6 x 315
3 x 365
1 x 410

[Tuesday] 1.7.20 Gymnastics + MetCon

PM
[A] Shoulder mobility

[B] 16 EMOM
1 Minute: 7 T2B
2 Minute: 20-30 seconds HS hold
3 Minute: 12 GHSU
4 Minute: 10 Strict ring dips

[C] For Time:
1000m Row
15 DL (#155)
15 Cleans (#155)
1000m Row

11:08

[D] 25 Minutes in the Sauna

Previous Workouts:
Metcon -1.22.19

[Monday] 1.6.20 AM "Cardio- Cindy" + PM RPM Cycle

AM
[A] Shoulder mobility

[B] 3 RFT:
100 DU
3 Rounds of the following:
5 Strict pull-ups
10 Push-ups
15 Air Squats

24:54

[C] Plank- app (7 minutes)

PM
[A] RPM Cycle
45 Minutes

[Saturday] 1.4.20 Hot Yoga

AM
[A] Hot Yoga at Golds Gym- Murfreesboro- North
60 Minutes-Power with Lacy

[Friday] 1.3.2020 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: 218
2 min Max Push-ups: 42
2 min Max Sit-ups:40
2 min Max Burpees: 34
2 min Max DU: 118
2 min Max KBS (#53): 46
2 min Max Pull-ups: 8
2 min Max Dips: 26

Previous Self- Performance Test
2019 Self-Performance Test

[Thursday] 1.2.20 Body Attack

PM
[A] Body Attack
60 minutes- HIIT