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