Category Archives for "JR Workout Log"

December 2016 JR

[vc_row css=”.vc_custom_1474241276207{margin-bottom: 25px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Special Instructions:” font_container=”tag:h2|text_align:left|color:%23c40000″ use_theme_fonts=”yes”][vc_column_text]I am text block. Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1481333114917{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;background-color: #ffffff !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column css=”.vc_custom_1481333059918{margin: 0px !important;border-width: 0px !important;padding: 0px !important;}”][vc_custom_heading text=”DECEMBER 5-11″ use_theme_fonts=”yes” css=”.vc_custom_1481333035858{margin-top: 10px !important;}”][/vc_column][/vc_row][vc_row css=”.vc_custom_1481332957043{margin-top: 25px !important;}”][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

5 Rounds

4 Min Airdyne
20 Hammers each Side 16# Hammer

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

5 Rounds

5 x Tempo Rows (x-1-4-1)
5 x Tempo Dips PB (4-1-x-1)
5 x SL Step Downs each 24″ box

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1481332743281{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1481332720522{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_custom_heading text=”Friday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

2 Rounds

1 Min Straight Punches
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods

1 Min Kicks
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods

1 Min Knees
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods

1 Min Combos
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1481332706578{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][/vc_row]

November 2016 – JR

[vc_row css=”.vc_custom_1474241276207{margin-bottom: 25px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Special Instructions:” font_container=”tag:h2|text_align:left|color:%23c40000″ use_theme_fonts=”yes”][vc_column_text]I am text block. Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”October 31 – November 6″ use_theme_fonts=”yes” css=”.vc_custom_1478036587288{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][vc_column_text]PREP:

None

WORKOUT:

Walked 1 hr at Peppertree

FINISHER:

asd[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

Wrist Mobility Series
Wrist Stretches x 10r (Fingers forward, Fingers Back, Fingers Back Palms Up)

WORKOUT:

Handstand Series

x 36s – Headstand / Weighted shoulder Ext (weighted bar)

FINISHER:[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

F7

  • 5 x 15 – Regular Push-ups / Xiopengs Reverse 5# (15-15-15-15-15)
  • 4 x 15 – StLg Ring Rows / Lat Stretch (15-15-15-12)
  • 5 x 48s – Center Plank / Lateral Leg Ext x 10 ea
  • 5 x 10 – Deck Squats / Skiers
  • 4 x 48 – Tuck Body Rocks / Table hold (Did 48-48-48-48)
  • 4 x 6 – Arch-Ups / Lateral Side Bend Hold 20k
  • 3 x 6 – Straddle Ups / Jefferson Curls 20k

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][vc_column_text]PREP:

Wrist Mobility Series
Wrist Stretches x 10r (Fingers forward, Fingers Back, Fingers Back Palms Up)

WORKOUT:

Handstand Series

x 36s – Headstand / Weighted shoulder Ext (weighted bar)

FINISHER:

Walked A to Russel Park in AM and walked dog in PM[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

SUNDAY WORKOUT:

F7

  • 5 x 15 – Regular Push-ups / Xiopengs Reverse 5# (15-15-15-15-15)
  • 4 x 15 – StLg Ring Rows / Lat Stretch (15-15-15-15*Had to pause at bottom starting at rep 8 on last set to get 15 
  • 5 x 48s – Center Plank / Lateral Leg Ext x 10 ea
  • 5 x 10 – Deck Squats / Skiers
  • 4 x 48 – Tuck Body Rocks / Table hold (Did 48-48-48-48)
  • 4 x 6 – Arch-Ups / Lateral Side Bend Hold 20k
  • 3 x 6 – Straddle Ups / Jefferson Curls 20k

FINISHER:

None[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”November 7-13″ use_theme_fonts=”yes” css=”.vc_custom_1478716686359{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Group 1-1

  • 5 x 5 – PB Dips/One Arm Cat (15s ea)
  • 5 x 15s – Chin Grip Flexed Arm Hang / Overgrip Bent Pull x 5
  • 5 x 10 – KB Swing (24k)/ Trunk Circles x 5 ea
  • 5 x 10 – Side Plank Twist / Elbow Bounce x 5 ea

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][vc_column_text]PREP:

Wrist Mobility Series
Wrist Stretches x 10r (Fingers forward, Fingers Back, Fingers Back Palms Up)

WORKOUT:

Group 1-2

  • 4 x 36s – Headstand / Weighted shoulder Ext (weighted bar)
  • 3 x 10 (5 ea) – Cossack Squat / Twisting Squats x 4 ea
  • 3 x 24s- Straddle Hollow Body Hold / Table Hip Lifts x 5
  • 5 x 5 – V-Ups / Pike Lean x 30s

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Group 2-1

  • 5 x 15 – Regular Push-ups / Xiopengs Reverse 5# (15-15-15-15-15)
  • 4 x 15 – StLg Ring Rows / Lat Stretch (15-15-15-12)
  • 5 x 48s – Center Plank / Lateral Leg Ext x 10 ea
  • 5 x 10 – Deck Squats / Skiers
  • 4 x 48 – Tuck Body Rocks / Table hold (Did 48-48-48-48)
  • 4 x 6 – Arch-Ups / Lateral Side Bend Hold 20k
  • 3 x 6 – Straddle Ups / Jefferson Curls 20k

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”November 14-20:” use_theme_fonts=”yes” css=”.vc_custom_1479330600121{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Static: L-Sit x 10 sets of 6 sec

Strength:

5 Sets – Complete each exercise before moving on
A) 5 x JG Tempo Push-ups (4-1-x-1) / 30s x Chest Shoulder Stretch (Arms behind holding stall bar)
B) 15s x Pull-up Chin Grip (Static Hold) / 30s x Over grip Bent Pull
C) 5 x GHR (Hip Hinge) / 10 x Alt Toe Touch (ea)
D) 5 x HLL (Half) / 5ea x kb Side bends (20k)

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

 

Kickboxing:

3 rounds: 30s work / 5s rest / 1:10s rest between rounds

1. Jab-cross-right kick combo

2. Continuous teeps – front leg

3. L+R Hook Punch

4. Knees (alternating)

5. Elbows – (alternating)

6. Jab-cross-switch kick combo

7. Continuous teeps – rear leg

8. Run and punch combo

9. Knees (alternating)

10. Elbows (alternating)

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Static: Front Lever (Flat Tuck)  x 6 sets of 10 sec on straight bar. Shaking on last two sets.

Strength:

5 Sets – Complete each exercise before moving on
A) 5 x Tempo PB Dips (4-1-x-1) / 30s x Chest Shoulder Stretch (Arms behind holding stall bar)
B) Feet Up Tempo Body Rows (4-1-x-1) / 30s x Over grip Bent Pull
C) No Legs Today Hammies dead from GHR

D) 1 min x Center Plank / Rest 15s then off to D2
D2) 1 min x Farmers Carry / Rest 15 back to D1 (Did 88s-88s-70s-70s-70s)

FINISHER:

None[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”November 21-27:” use_theme_fonts=”yes” css=”.vc_custom_1480550954586{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][vc_column_text]PREP:

NA

WORKOUT:

 

10 Rounds

15/15
A) Hammer Left (light hammer) (8s all rounds)
B) Hammer Right
C) Jump Rope (40s all rounds)

FINISHER:

Eat Pizza[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

 

Kickboxing:

3 rounds: 30s work / 5s rest / 1:10s rest between rounds

1. Jab-cross-right kick combo

2. Continuous teeps – front leg

3. L+R Hook Punch

4. Knees (alternating)

5. Elbows – (alternating)

6. Jab-cross-switch kick combo

7. Continuous teeps – rear leg

8. Run and punch combo

9. Knees (alternating)

10. Elbows (alternating)

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][vc_column_text]PREP:

NA

WORKOUT:

 

5 Rounds of 5r

A) HSPU (Feet on 24″ Box)
B) SL Stepdowns (on 24″ box)
C) Tempo Pull-ups (x-1-4-1)

FINISHER:

Eat Pizza[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”November 28- Dec 3:” use_theme_fonts=”yes” css=”.vc_custom_1480550999595{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Strength:

5 Sets – Complete each exercise before moving on
A) 5 x JG Tempo Push-ups (4-1-x-1) / 30s x Chest Shoulder Stretch (Arms behind holding stall bar)
B) 15s x Pull-up Chin Grip (Static Hold) / 30s x Over grip Bent Pull
C) 5 x GHR (Hip Hinge) / 10 x Alt Toe Touch (ea)
D) 5 x HLL (Half) / 5ea x kb Side bends (24k)

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][vc_column_text]PREP:

NA

WORKOUT:

 

5 Rounds

A) 4 min Airdyne
B) 20 ea side Hammer to Tire (16# Hammer)

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

August 2016 – JR

Wednesday 8/3

Tabata Rowing: 105-105-102-98-98-95-94-94

Thursday 8/4

1 Mile Walk

Dodge ball with Luca – 2 Push-ups when hit

Friday 8/5

1.5 Mile walk

Dodgeball with Luca – 10 jacks 2 Dips when hit

Sunday 8/7

Bas Tahi Box 2 min rounds – Couldn’t keep up – Coming back from Vacay

Wednesday 8/10

Today I started the Gymnasticbodies.com Foundations circuit. I will commit to this for 2 years.
I will add kickboxing, hiking, and other fun types of activity to supplement.

This will bring strength and mobility to seven fundamental areas of gymnastics

  1. Front Level
  2. Straddle Planche
  3. Manna
  4. Side Lever
  5. Single Leg Squat
  6. Hollow Back Press
  7. Rope Climb

Thursday 8/11

Handstand Work
Tripod HS/PE1
Step 2: 5 x 12s / Static Seated Shoulder Flexion with 5# Weighted Bar: 10s

May 2016 – JR

Saturday: 4/30

10-1
16k Strict Overhead Press
Foot Up Lunges – BW only
straight Leg Body Rows (hip height handles – heels on floor)
Mamba Jump Rope x 10

Monday: 5/2

Small set of 20/10 x 5 rounds
– Invisible Chair
– Side Plank Left
– Side Plank Right

Tuesday 5/3

Walked A to Park and back

Wednesday 5/4

Bear Complex – 5 Rounds
7 reps each on left then switch to right using 24k
– Bent Row
– Deadlift
– Cleans
– Front Squat
– Push Press
– Swing

** Getting over Hand Mouth Foot Virus from last week. Was pretty tired yesterday

Thursday 5/5

1 hr hike towards water treatment plant. Did some video at bottom then back up.

Friday 5/6

4 x 6 Strength

  • Around The World Pull-ups – 3 each way
  • Get-Up Sit Up – Dbl 24ks
  • 150 Mamba JR

Saturday 5/7

25-20-15-10-5
Push-ups

Sunday 5/8

4 x 6 Strength

Monday 5/9

Sprints
12 x 60m

Wednesday 5/11

4 x 6 Strength

  • Pole Vaulters Pull-ups on Bar
  • Weighted Dips 28k
  • SL Step Downs (24″ box + Cinderblock)

Finisher:
20/10 x 8
– Hammer Left
– Hammer Right
– Plank pull throughs (32k)

Thursday 5/12

Low level walking with A

Friday 5/13

Top of the Min x 10
– 10 x KB Swings (106 Beast)
– 15 x High Knees DB Press (8# DBs) L+R=1

Saturday 5/14

4 Sets
– 15 x PW Rollouts
– 20 x close Grip Bench Dips

Tuesday 5/17

Long Walk with A in Stroller

Wednesday 5/18

15/15 x 10

  • 24k KB swings: 10
  • 10# Ball Slams
  • For Lunges (Alternate legs each round: 8
  • Push-ups (Alternate type): 10
  • Mamba Jump Rope: 40

Finisher: Tabata x 6

  • Rotating Sit-ups: 16
  • Center Plank

Thursday 5/19

5 x 5
Pistols using pink band (8foot lengths from pole)
Side to side Pull-ups

Sunday 5/22

10-1
– One Arm Military Press 20k
– Feet higher than handles body rows
– Mamba x 10

Monday 5/23

1 hr Hike with FailSafe and Moab 6

Tuesday 5/24

15/15 x 10 – Isometrics

  • Bottom PB Dip
  • Top Pullup
  • Invisible Chair (single leg alt ads)

Monday 5/30

Tabata Core Circuit x 4 rounds

  • Left Plank (top foot up)
  • Center Plank
  • Right Plank
  • SL Toe touch crunches: 13

5 x 6r

  • Clapping Pull-ups
  • Ply PB Dips (Hard)

Conditioning:

20 rounds of all out Kickboxing Combos
20 sec work all out / 40 sec rest

 

December 2015 – JR

December 1st

2 hr hike with baby in BOB stroller. Went up the hill behind the house to the top from Hillcrest / Blue Mesa. Then went to Russell Park and back home.

25-20-15-10-5: Close Grip Push-ups on Gracies Walk

December 2nd

6 Rounds (Do all on left side then all on right)
Used 24k for 5 reps each exercise
– Deadlift- Clean
– Front Squat
– Overhead Press / Push Press
– Swings

Finisher:
3 Rounds
10 x get up sit up with 24k
Group Plank while we count to 120 round 1, 60 round 2 and 3

December 4th

25-20-15-10-5: Close Grip Push-ups

December 7th

15/15 x 10
Pike Push-ups (Hands on bar, resting on SBs): 6
Sledge Hammer 16# Left: 8s
Sledge Hammer 16# Right: 8s
Front Lunge with 12k Left: 8s
Front Lunge with 12k Right: 8s
Jump Rope: 45s

December 8th

2 hrs – Took baby in BOB to park then Trader Joes, then home

December 9th

4 Rounds of 6
24k kbs

Dbl KB Single Leg Dead lift Left / Right
Dbl KB Floor Press
L-Sit Pull-ups

December 10th

20-15-10-5: PB Dips

December 11th

Top of the 1.5 min x 6
– 5 x dbl 24k C&P
– 100 Jump Rope

December 14th

Top of the 3 min x 8 rounds

– 5 x Pullups
– 10 x Push-ups on paralettes
– 15 x 28k KB Swings
– 20 x MB seated Twist 12# (L+R = 1)
– Jump Rope Practice for remaining time left over each round

December 16th

20-15-10-5 indu Push-ups while cooking dinner

December 17th

100 walking lunges in a row while walking baby in the BOB

15/45 – Battle Rope x 20 min
Went as hard and fast as I could

Finisher: Planks / Wall Squats
60 sec Wall Squat > Plank
45 sec rest
45 sec Wall Squat > Plank
30 sec rest
30 sec Wall Squat > Plank
15 sec rest
15 sec Wall Squat > Plank

December 18th

15/15 X 10 rounds

– Kb snatch X 6 left

– Battle Rope

– Kb snatch X 6 right

– Battle Rope

 

Finisher: Planks / Wall Squats
60 sec Wall Squat > Plank
45 sec rest
45 sec Wall Squat > Plank
30 sec rest
30 sec Wall Squat > Plank
15 sec rest
15 sec Wall Squat > Plank

December 20th

15/15 x 10

A1) KB Push Press 24k (Alternate L+R each round: 5’s
A2)  Rotating Sit-ups: 12s

B1) KB Bent Rows 24k: 12s
B2) Flutter Kicks: 18 L+R=1

C1) Gobblet Squats 24k: 6s
C2) Side Planks (Alternate L+R eac h round)

December 23rd

25-20-15-10-5
– jump squats
– Close Push-ups

5 rounds
5 Pull-ups (alt close grip / wide grip)
jog 25m
5 close grip PB dips
jog 25 m

December 25th

12 Days of Christmas
Start with day 1, then day 2 + day 1, then day 3+ day 2+ day 1, and so on till you do 12-1.

1 80 x Jump Rope
2 Squat Jumps
3 Dive-bomber Push-ups
4 Pistols to the PB step
5 Pull-ups
6 88# KB Cleans (3 ea side)
7 Sit n Reach
8 Plank Toe Touch (ea side)
9 4ct Arm Haulers
10 PB Dips
11 Walking Lunges each side
12 Burpees

Took 39 min

December 27th

5 Rounds

3 min Airdyne: 45 cal each round
1.5 min Jump Rope: 180 each round
45 sec dbl 32k Farmers Carry

December 28th

5 sets of 15
Straight Leg Body Rows

December 29th

25-20-15-10-5
– Squat Jumps
– Close Grip Push-ups

December 30th

15/15 x 8

A1) KB Shoulder Press 20k L: 5
A2) KB Shoulder Press 20k R: 5
A3) Plank one leg up

B1) Plyo Step Ups L: 8
B2) Plyo Step Ups R: 8
B3) 20k Sky Touchers: 10

C1) Planks with contra lift. 4 each side

December 31st

20/10 x 8

Battle Rope
Lateral Med Ball Toss 12#: 12
Tiger Push-ups: 5s
Jacks: 25
Squat Thrust: 6