[Wednesday] 9.22.21 Rocky + Core

AM

[A] Shoulder mobility

[B] Rocky

5 min dead hang hold

Every break

Run 800m

15 push-ups

20 air squats

4 full rounds + 25 second hold

38:04.7

[C] 100 KB (#13) hollow hold flutter kicks (4 count)

6:49

[D] 5 AMRAP- Jumping jacks (4-count)

154

Push-ups: 60
Air Squats: 80

[Monday] 9.20.21 Krav Maga- Boxing

PM

[A] Krav Maga- Boxing cycle

60 minutes

[Sunday] 9.19.21 AM 8 Mile Run

AM

[A] 8 Mile run

1:24:25 @ 10:32/mi

[Saturday] 9.18.21 Krav Maga

AM

[A] Krav Maga- CQB

60 minutes

[Friday] 9.17.21 Murph

PM

[A] Murph

 

Run 1 mile 

100 pull-ups

200 push-ups

300 air squats

Run 1 mile

20 Rounds of 5/10/15

1:08:08

R1: 0:51            R11: 1:55

R2: 1:15            R12: 2:27

R3: 1:27            R13: 2:11

R4: 1:23            R14: 2:25

R5: 1:36            R15: 2:13

R6: 2:04            R16: 2:23

R7: 2:01            R17: 2:32

R8: 1:58            R18: 3:32

R9: 2:08            R19: 3:38

R10: 2:44          R20: 2:11

[B] 10 minutes sauna

[Saturday] 9.11.21 Bike- Krav Maga- Bike

AM

[A] Bike to Krav Maga Class

10.90 miles- 1:05:15

[B] Krav Maga- Long Range

60 minutes

[C] Bike to home

10.90 miles 1:13:04

[Friday] 9.10.21 5 Mile- Run- Push-Run

AM

[A] Mobility work

[B] 5 Mile- Run-Push-Run

Mile 1: 5.7 (10:30 pace)

Mile 2: 5.8 (10:20 pace)

Mile 3: 5.9 (10:10 pace)

Mile 4: 6.0 (10:00 pace)

Mile 5: 6.2 (9:40 pace)

Every 1/2 mile stop and perform 15 push-ups

Push-ups: 150

[Thursday] 9.9.21 Pull-ups + Burpee Test

AM

[A] Shoulder mobility

[B] Max pull-ups- a little wider than shoulder

5

[C] 20 EMOM

2 Pull-ups

[D] 3 Rounds for work:

15 Banded pull a parts (#black)

1 Lap- single KB farmer walk Lap around gym floor R/L (#54 KB)

[E] 100 Burpees for time:

9:50

PM

[A] Plank App- Beginner- Day 25

Pull-ups: 40
Burpees: 100

[Wednesday] 9.8.21 5.5 mile Run

AM

[A] 5.5 mile Mt Sanders to Tech Park Run

58:24 @ 10:42 mi/hr pace

PM
[A] Plank App- Beginner- Day 24

[Tuesday] 9.7.21 Push-up Recovery Day

PM

[A] Shoulder mobility

[B] Foam rolling + theragun

[C] For Time:

2, 4, 6,..... 20..... 6, 4, 2

Pyramid push-up. Have to stop between the sets.

19:01

Push-ups: 200

[Monday] 9.6.21 Rucking

AM

[A] 7.5 mile ruck w/ #25

1:49:15 @ 14:26/mi pace

[Sunday] 9.5.21 Cool Springs Run- 6 Miles

PM

[A] 6 mile run

1:11:00 @ 11:45/mi

[Saturday] 9.4.21 Cycle + Krav Maga

AM

[A] Morning flexibility

[B] Cycle 10 miles to Krav Maga Class

[C] Krav Maga- Gun cycle

60 minutes

[D] Cycle 10 miles back home

[Thursday] 9.2.21 AM Chest Calisthenics

AM

[A] Shoulder mobility

[B] For time:

20, 19, 18..... 3, 2, 1 Push-ups

1, 2, 3..... 18, 19, 20 KB Swings (#44)

38:58

Push-ups: 210

[Wednesday] 9.1.21 PM Calisthenics Back + Sauna

PM

[A] Shoulder mobility

[B] Back Calisthenics

4x Max normal pull-ups- 6/5/4/4

4x12 TRX Australian rows

4x12 Back extension on GHSU

4x Max close grip pull-ups 5/4/4/3

4x20 R/L Kneeling single arm cable lat pull-down #45

[C] 100x KB hollow hold (#15) flutter kick (4-count)

5:29

[D] 30 minutes in sauna

Pull-ups: 35
Flutter kicks: 100