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
Tuesday, July 28, 2020
[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
[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
[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
Monday, July 20, 2020
Monday, July 13, 2020
[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
[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
[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
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