[Thursday] 1.4.24 Hot Yoga

AM

[A] Hot Yoga at Golds Gym @ 5:30 am

60 minutes 

[Wednesday] 1.3.24 EMOM 1.2 TH

AM

[A] 30 min EMOM

Min 1&2: Running on treadmill @ 6.0mph

Min 3&4: AMRAP of 4 DB deadlift + 4 DB step-ups + 4 DB push-press

Min 5: Rest

Used #25 DB. Front-rack is weak on left side due to shoulder issues. Used 24" box. All rounds were consistence with run and completed 2 Rounds + 4 deadlift per EMOM rounds.

[Tuesday] 1.2.2024 AM Dead Hang Holds

AM

[A] Morning Routine

[B] Accumulate 3:00 Minutes- Dead Hang Holds

Hold as long as possible

Every time you break run 400m

0:58, 1:32, 2:08, 2:43, 3:06

[C] 3 Rounds for Work

15- Banded pull-apart (#single black)

15- Supinated straight arm raises (#5)

Max Australian rows

7, 5, 5

[Monday] 1.1.2024 AM EMOM- TH 1.1

AM

[A] Morning Routine

[B] 20-min EMOM- Train Hard 

Min 1-:50 Max push-ups

Min 2-:50 Max air squats

Min 3-:50 Max sit-ups

Min 4- Rest

Consistently, 12 push-ups, 20 air squats, and 15 sit-ups

[B] Core

4x 100 yard- Single arm KB farm walk (#35) R/L

[C] 20 minutes Sauna

 

[Wednesday] 5.3.23 AM Cycling + PM BJJ

AM

[A] Power Cycling- Gold Gym

45 minutes

PM

[A] BJJ 

60 minutes

[Tuesday] 5.2.23 5 Mile Trail Run- Percy-Warner Park

PM

[A] Percy-Warner Park- Red Trail

[1:24:57] 15:50/mi

5.37 mi

[Monday] 5.1.23 AM BJJ + PM Krav Maga

AM

[A] BJJ 

60 minutes

PM

[A] Krav Maga- CQB

60 minutes

[Wednesday] 4.12.23 AM Cycling + Lunch BJJ

AM

[A] Cycling by Power

45 minutes

[B] BJJ

60 minutes

[Monday] 4.11.23 AM BJJ + PM Mowing

AM

[A] BJJ- 60 Minutes

PM

[A] Mowing and weeding yard

[Wednesday] 3.22.23 AM BJJ

AM

[A] BJJ

60 minutes

[Tuesday] 3.21.23 AM Cardio + Chest

AM

[A] Max distance in 20 minutes on treadmill

1.53 miles

[B] 15-13-11-10

Push-ups

Banded pull-apart (#black)

Seated bicep curls (#17.5)

Left calf is tight and feels like it wants to pop. Right knee is aching. 

[Monday] 3.20.23 AM BJJ + PM Krav Maga

AM

[A] BJJ

35 Minutes drill work

3 Rounds of 6 minutes

PM

[A] 30 minutes of active stretching

[B] Krav Maga- Long Range

60 Minutes

[Tuesday] 1.31.23 MetCon

AM
[A] For Time:

50-40-30-20-10

Double Unders

KB Swing (#35)

Reverse Crunches

24:59

[B] 3 Rounds for Work

12 Banded Lateral Raises (#Red)

20 Tricep Push-Downs (#45)

[C] Sauna 

20 Minutes

[Monday] 1.30.23 Krav Maga- Ground Cycle

PM

[A] Krav Maga

60 Minutes- Ground

[Thursday] 1.5.23 TKD- Sparring

PM

[A] TKD- Sparring

60 minutes of sparring

[Wednesday] 1.4.23 Coach by Color

AM

[A] Coach by Color- Golds Gym

45 minute power cycle

506 calories

4%- Burn

5%- On Fire

17% Heat

15%- Ignite 

[Monday] 1.2.23 Les Mills-Body Attack

PM

[A] Les Mills-Body Attack- Golds Gym

60 minutes

[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