[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