AM
[A] Krav Maga- Boxing
60 minutes
Monday, June 29, 2020
[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
[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)
[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)
Tuesday, June 23, 2020
[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
[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
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, June 20, 2020
[Friday] 6.19.20 Cades Coves- Abrams Falls
PM
[A] Abrams Falls- Cades Cove
5.27 miles
662 elevation gained
1:27:00
[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
[A] Ramsey Cascades- GSMP
8.00 miles
2,201 ft elevation gained
2:18:00
[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
[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
[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, June 7, 2020
[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
[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
[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
[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
[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
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