[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