[Wednesday] 11.9.22 Trail Run- Barfield

PM

[A] Trail Run- Barfield- 4 Miles

1:17:38

[B] Plank App- Intermediate- Day 3

[C] Mobility- 60 minutes

Splits work

[Tuesday] 11.8.22 GRIT- Core

AM

[A] Shoulder mobility

[B] Stair Climber- 10 Minutes

[C] GRIT- Core

30 Minutes

[Sunday] 11.6.22 Hot Power Yoga

AM

[A] Hot Power Yoga- 60 minutes

[Saturday] 11.5.22 Krav Maga- Long Range

AM

[A] Krav Maga- Long Range Cycle

75 minutes

[Tuesday] 11.01.22 MetCon-Chipper

PM

[A] Banded mobility

[B] Run 1 mile

[C] Plank app- Intermediate- Day 2

[D] For Time

15 Burpee pull-ups

50 Cal row

50 Wall ball (#14)

25 GHSU

20 Ring push-ups

50 KB overhead holds- flutter kicks (4-count)

50 Cal row

28:15

[E] Sauna- 20 minutes

[Monday] 10.31.22 Krav Maga- Long Range

PM

[A] Plank app- Intermediate- Day 1

[B] Krav Maga- Long Range

60 minutes

[Tuesday] 10.25.22 Trail Run

PM
[A] Edwin Warner Park

5.25 miles @ 1:36:15

[Monday] 10.24.22 Krav Maga- Gun Cycle

PM

[A] Krav Maga- Gun Cycle

60 minutes

[Thursday] 9.29.22 Sparring

PM

[A] Sparring

60 minutes

[Tuesday] 9.27.22 5 Mile Run

AM

[A] 5 Mile Run

1:01:55 (12:23/mi)

[Monday] 9.26.22 Krav Maga

PM

[A] Krav Maga- Multi-Attackers

60 minutes

[Wednesday] 9.14.22 PM Recovery

PM

[A] Mobility- Stretching

[B] Plank App- Intermediate- Day 4

[C] 3RM- Fighter pull-up- Day 1

3, 2, 1, 1

[Tuesday] 9.13.22 PM Trail Run

PM

[A] Run 5 mile trail run

1:35:14

[Monday] 9.12.22 AM Deadlifts + PM Krav Maga

AM

[A] Mobility stretching

[B] Find heavy 1RM DL in 10 minutes

135, 185, 225, 275

[C] 10 RTF:

10 DL (#135)

10 Push-ups

14:36

[D] Hill Work

Treadmill @ 8 incline and 2.7 mph for 15 minutes- Hold #15DB

[Saturday] 8.27.22 Krav Maga + Sparring

AM

[A] Krav Maga

Long range attacks- 60 minutes

[B] Sparring

60 minutes

[Friday] 8.26.22 Deadlifts + Metcon

AM

[A] Banded stretch

[B] Work to a heavy DL

135, 185, 205

[C] For time:

10, 9, 8.... 3, 2, 1

DL (#155)

Burpees (Reverse order)

T2B

29:33

[D] Accessory work

4 Rounds

12x Pull aparts

20x Bicep curls (#15)

15x Banded Shrugs- front and behind neck

[Thursday] 8.25.22 Run

AM

[A] Run

4.5 miles at 59:33 [13:15/mi]

[Wednesday] 8.10.22 Callisthenic "Chief"

AM

[A] 1K Row- Warm-up

[B] Callisthenic "Chief"

5x 3 min AMRAP

9 Air squats

6 Push-ups

3 Burpee to 6" overhead target

Rest 1 minute between rounds

3, 2, 3, 2, 3

[C] 3 RTW:

10 DB curls (#20)

20 Yard sled drag (#90)

20 Yard sled push (#90)

[D] Descending push-up pyramid

10, 9, 8......3, 2, 1

[E] 2K BikeErg cool- down

[Tuesday] 8.9.22 Rowing + Core

PM

[A] Banded stretch

[B] Row 5K

23:49

[C] 12 AMRAP

12 GHSU

12 KBS (#44)

12 Banded pull apart (#purple- single)

5 Rounds

[D] 3 RFW:

:30 dead hang hold

:15 side plank -R

:30 plank

:15 side plank- L

[E] 5 RTF:

10 DL (#135)

10 Cal- SkiErg

9:49

[F] 2K Bike erg

[G] 30 minute sauna

[Friday] 8.5.22 8 Mile Ruck

AM

[A] 8 Mile ruck

2:43:23 (20:11/mi)

[Wednesday] 6.29.22 BW Workout

PM

[A] For Time

60 Air squats

1 min plank

50 V-ups

1 min plank

40 Burpees

1 min plank

30 Scissors kicks (4-count)

1 min plank

20 Pike push-ups

1 min plank

24:09

[Monday] 6.27.22 AM Calisthenics Chest + PM Krav Maga

AM

[A] Shoulder banded warm-up

[B] Deadlift 5x10

135, 185, 185, 205, 205

[C] Max- unbroken push-ups

26

[D] Parallette wide push-ups 4x8

[E]Back extension 4x10 (#10)

[F] Incline push-ups 4x max

27, 25, 20, 16

[G.1] Decline push-ups 4x max (6, 4, 3, 3)

[G.2] Reverse dragon crunches 4x6

PM

[A] Krav Maga- Boxing

60 minutes

[Thursday] 6.23.22 Calisthenics- Back

AM

Banded Warm-up

Supersets

[A.1] Pull-up 3x max

[A.2] Knee raises on dip bar 3x15

[B.1] Close grip chin-ups 3x max

[B.2] Ab roll outs 3x6

[C.1] Inverted rows (W-M-C) 5-5-5 x3

[C.2] Back extension 3x10 (#10)

[D.1] Straight arm lat pull downs (banded) 3x15

[D.2] Seated close grip rows 3x15 (#75)

[E.1] Banded pull aparts 3x15

[E.2] TRX biceps curls 3x10

[Tuesday] 6.21.22 Lunch Run

AM

[A] Run 5 miles

4.5 miles-59:08 [13:09/mi]

[Monday] 6.20.22 Building Blocks

AM

:30 second each exercise complete all 3 then rest 45 seconds. Complete all 4 tri-sets then rest 2 minutes. Complete 3 rounds.

Tri-set 1

Superman

Hindu push-ups

Cliffhanger plank

Tri-set 2

Psuedo push-up

Diamond push-up

Triceps dips

Tri-set 3

Bear crawl

Around the world

X plank

Tri-set 4

Plyo push-ups

Cobra pushup

HR push-ups

[Thursday] 5.5. 22 Calisthenics- Chest

AM

[A] Warm-up

[B] 15 Minutes Treadmill- Holding #15 DB

8 Incline @ 2.8 for 8 minutes

8 Incline @ 3.0 for the remaining time

[C] 4 Rounds for work

Parallette push-ups x8

1 Arm KB walk- R/L

[D] 3 Rounds for work

10 Bench dips

12 Incline push-ups

[E] Plank App- Beginner- Day 3

[Wednesday] 5.4.22 Calisthenics- Back

AM

[A] Warm- up

Shoulders and band work

[B] 4 Rounds

10 Scapula- Hanging shrugs

30 Jumping jacks

[C] Max Pull-ups

3, 3, 2, 2

Half reps, cannot get a single rep.

[D] Australian rows x 4

5 Wide + 5 Normal + 5 Narrow

Superset with 5 ab roll-outs

[E] Plank App- Beginner- Day 2

[Tuesday] 5.3.22 5 Mile Ruck

PM

[A] 5 Mile Ruck

1:26:45

[B] Plank App Beginner- Day 1

[Monday] 5.2.22 5 Mile Run

AM

[A] 5 Mile Run

5.3 Miles- 1:05:50

[Thursday] 1.6.22 Calisthenics Back

PM

[A] Cross-symmetry mobility

[B] For Work:

3x10 Scapula hangs

3x max pull-ups (2/2/1)

3x10 Australian rows 

3x15 Banded pull-a-parts (#red)

3x15 Banded wide lat pull downs (#black)

3x15 Banded crunch (#blakc)

[C] Max plank hold

1:24

[D] Plank App: Beginner Day 1

[Wednesday] 1.5.22 5 Mile Run

PM

[A] Run 5 Miles

53:59 (10:48min/min)