[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