Fitness

Training Log 2025

Monday, Nov. 24, 2025

Pullups 8×1

Treadmill 6.5 mph, .18 miles, 1:44

For time:

Run 200m

15-12-9 Squats-Pushups-Ring rows

Run 200m

5:43

Sunday, Nov. 23, 2025

Pullups 10×1

T1. Squats 5x2x385, 5×385

T2. FB Bar Bench 3x10x160

T3. Goblet Squats 2x15x55, 25×55

T3. Seated Knees To Chest 50x (20-23-7)

Saturday, Nov. 22, 2025

Pullups 8×1

Treadmill 6.5 mph, .17 miles, 1:43

Friday, Nov. 21, 2025

Pullups: 8×1

Mobility: Calf Board, V-sit static stretch

2K Row: 8:00.4, VO2max=31.82.

Thursday, Nov. 20, 2025

Pullups 8×1

Mobility: Saddle Stretch/Pec Stretch in door

Treadmill 6.5 mph, .16 miles, 1:34

T1. Deadlifts 4x3x405, 7×405

T2. DB Press 3x10x50s

T3. Leg Curls 15×20, 2x15x40

T3. Planks 3×35 sec.

Wednesday, Nov. 19, 2025

Treadmill 6.5 mph, .15 miles, 1:28

Pull-ups 8×1

Asian squat 90 seconds

Bulgarian Split Squats 1×10

Tuesday, Nov. 18, 2025

T1. Bench 4x3x240, 6×240

T2. Front Squats 3x10x95

T3. DB Flyes 2x15x30s, 16x30s

T4. Lat Pull Neutral Grip 2x15x95, 20×95

Wednesday, Nov. 12, 2025

Jump rope 122x

Pull-ups 8×1

Tuesday, Nov. 11, 2025

Jump rope 150x

Pull-ups 5×1

Warmup: Jumping Jacks, Face Pulls, Band Dislocates, Rotator Cuff Y, Air Squats, Squat To Stand, Striders

T1. Press 4x3x170, 5×170

T2. Sumo Deadlifts 3x10x255

T3. Cuban Press 14x15s, 10x15s, 8x15s

T3. DB Seal Row 2x15x35s, 16x35s

Friday, Nov. 7, 2025

Pullups 5, 2, 1

Jump Rope 122x

Thursday, Nov. 6, 2025

“Mt. Carlorie” 15:00

1 cal row, 1 cal assault bike, 1 ball slam 30#

Ascending calories

9 rounds +28 reps

Tuesday, Nov. 4, 2025

Jump Rope 50x

Pullups 8×1

Treadmill run 6.5 mph, .25 miles, 2:33

Weighted Tib Raises 26×20

Monday, Nov. 3, 2015

T1. squats 3x3x375, 2x2x375

T2. Bench 3x10x180

T3. Leg Extensions w/tib bar 2x15x40, 25×40

T3. Situps 2×15, 1×18

Oct. 28-Oct. 31, 2025

Garage Gym Virtual Competition Week

Squat–455

Bench–300

Deadlift–550

Total–1305

Monday, Oct. 27, 2025

Treadmill run 7.3 mph, .26, 2:16

Thursday, Oct. 23, 2025

Jump rope 100x

Couch stretch

Banded moon walks

Foam roll adductors

Y band raise

Glute-med band slide

Treadmill run 6.5 mph, .30 miles, 2:51

Wednesday, Oct. 22, 2025

Jump Rope 50x

Pullups 8×1

Dead Hang

Glute-Bridge w/Med Ball Squeeze

Single Arm Cable or Band Ext rotation

Supine Band Pullover-Apart-and-Press

Elevated Pigeon Stretch

Treadmill run 4.0 mph, .25 miles, 3:48

Air squats 50x

Dip support hold 1:00

Handstand hold 1:00

Horizontal ring rows 5x

Plank 1:00

Ring pushups 5x

Tuesday, Oct. 21, 2025

Jump rope 150x

World’s Greatest Stretch

Squat Touchdowns

Bulgarian Split Squats

Pec Stretch

V-sit static stretch

Pullups 8×1

Treadmill run 4.0 mph, .24 miles, 3:40

Circuit AMRAP 10:00

  • 10 Air Squats
  • 10 Pushups
  • 10 Wall Balls
  • 10 Ring Rows
  • 10 KB Swings
  • 10 Situps
  • 10 Jumping Jacks

3 rounds + 52 reps

Monday, Oct. 20, 2025

Pullups 8×1

Calf Stretch

Lunge 3-way 4x

Leg Swings 5x

Chest Supported Cuban Press 5x5s

Straight Arm Cable Pulldown 10×50

Treadmill run 4.0 mph, .23 miles, 3:31

T1. Deadlifts 4x3x395, 7×395, 1×485

T2. Press 3x10x110

T3. Death Frogs 3x8x50

T3. Hanging Knee Raises 2×15, 1×21

Sunday, Oct. 19, 2025

Pull-ups 8×1

Treadmill run 4.0 mph, .22 miles, 3:22

Jump rope 50x

Kettlebell swings 35×35

Asian Squats

Saddle Stretch

Single Leg Hip Hinge

Earthquake Bar Bench

Rear-foot elevated hip flexor stretch dynamic

Saturday, Oct. 18, 2025

500m row 1:43

Sit-ups 30x

Friday, Oct. 17, 2025

Jump Rope 150x

Pullups 7×1

Banded Moon Walks

Bosu DB Floor Press 25x25s

Glute/Piriformis Roll w/Ball

ISO Hold YWT

Torque Tank pushes 10×20 yards, Every 75 seconds, Resistance level=1

Treadmill run 4.0 mph, .20 miles, 3:04

Thursday, Oct. 16, 2025

Glute bridge w/med ball squeeze 16x

Pullups 4×1

Couch Stretch

Prone Arm Raises

Cross-Bench DB Pullovers

Lateral Lunges

Tuesday, Oct. 14, 2025

Jump Rope 150x

Pullups 7×1

Treadmill run 4.0 mph, .19 miles, 2:56

Bulgarian Split Squats 5x

1-Arm KB Suitcase Carry 35#

Rower 90 sec. 368m

Push Up + Knee Tuck 

Band Face Pulls

Box jumps 3×12”

T1. Bench 4x3x235, 6×235

T2. Squats 2x8x245, 4×245

T3. Lying Tricep Ext. 3x15x70

T3. EZ Bar Curls 3x15x50

Monday, Oct. 13, 2025

Air Squats 10x

Pushups 20x

Pull-ups 1×4

Sunday, Oct. 12, 2025

Pull-ups 6×1

Treadmills run 4.0 mph, .18 miles, 2:47

Jump rope 150x

Squat touchdowns 13x

Dead hang :46

Standing calf raises 20x

Monster Walks with band

Close The Gates

Saturday, Oct. 11, 2025

Machine Biathlon

1 minute row: 275+268+287+274+268+264+277+259=2171m

1 minute rest

1 minute airdyne: .36+.36+.36+.37+.36+.36+.34+.39=2.9 miles

1 minute rest

Thursday, Oct. 9, 2025

Jump rope 150x

Pull-ups 6×1

Treadmill run 4.0 mph, .17 miles, 2:37

Wednesday, Oct. 8, 2025

Treadmill run 4.0 mph, .16 miles, 2:29

Jump rope 150x

Pull-ups 6×1

Saddle stretch

Calf stretch

Pogo jumps

High plank to downward dog

Face pulls with band

Tuesday, Oct, 7, 2025

Treadmill run 4.0 mph, .15 miles

Jump rope 150x

Pull-ups 6×1

Weighted tib raises 1x20x20

Quadruped bird dogs 5x

Crossover symmetry +

T1. Press 4x3x165, 7×165

T2. Deadlifts 3x10x275

T3. Rear Delt Raises 1x15x15sx 2x12x15s

T3. BB Row 2x15x105, 12×105

Monday, Oct. 6, 2025

Jump Rope 150x

Pullups 6×1

Airdyne 23:00, 5.9 miles

Treadmill run 4.0mph, .13 miles

Couch stretch

Banded noon walks 20xReg. Band

Groiners 5x

Floor sweeps 5x

Straight one-arm band pull downs 10xMini

Sunday, Oct. 5, 2025

Jump rope 150x

Pull-ups 5×1

Run 4.0 Mph, 0.12 miles, 1:52

Dead hang :33

Glute-bridge w/ball squeeze 1x12x20

Low incline DB tricep kickbacks 1x10x10

KB squat swings 1x15x35

T1. Squats 4x3x365, 6×365

T2. Close Grip Bench 3x10x185

T3. Reverse Lunges 3×8

T3. Ab Rollouts 3×5

Saturday, Oct. 4, 2025

Run .11 miles

Friday, Oct. 3, 2025

Run .09 miles

Jump rope 150x

Pull-ups 2, 1, 1, 1

Wide Grip Bench 4x9x95

Seated DB Press 4x8x30s

Narrow Grip Bench 3x8x95

DB Lateral Raises 3x12x10s

Thursday, Oct. 2, 2025

Jump Rope 150x

Pullup 3×1, 1×2

Run .08 Miles

Lat Pulldown 4x10x50

DB Rows 4x8x50s

BB Curls 3x10x45

Banded Face Pulls 3x12xMini

Wednesday, Oct. 1, 2025

Run .07 miles

Barbell Split Squats 4x8x45

Deadlifts 4x5x95

Front Squat 3x9x95

Elevated bodyweight calf raises 4×10

Monday, Sep. 29, 2025

Treadmill jog 4.0 mph 0.05 miles

World’s Greatest Stretch 7x

Squat Touchdowns 12x

Band Shoulder Rotations 12x

Foam Roll IT Band

Goblet Squats 15×35

Jump Rope 149x

Pullups 5×1

Wednesday, Sep. 24, 2025

Jump rope 144x

Pullups 4×1

Calf Stretch

Lunge 3-way

Bent-Knee copenhagen side plank

Spanish Squats

Single leg Seated Band leg curls

Strongman Medley

3 Rounds

  • Farmer Carry 170#
  • Sled Push Resistance=2
  • Keg Carry100#
  • Broad Jump
  • Sled Pull Resistance=2

Tuesday, Sep. 23, 2025

Jump Rope 143x

Pullups 4×1

Asian Squats

Saddle Stretch

Hip Flexor Stretch

Striders

Lacrosse Ball bottom of feet

Monday, Sep. 22, 2025

Jump Rope 142x

Pullups 4×1

Banded Moon Walks

Weighted Tib Raises 21×20

Banded Distractions

Lat Stretch at Barbell

Hanging Leg Raises

Deadlifts 4x3x385, 10×385

Incline DB Press 3x10x50 (30 degree)

Glute-Ham Raises 2×6, 1×7

Planks 3×30 seconds

Sunday, Sep. 21, 2025

Jump Rope 141x

Pullups 3×1

Glute-Bridge w/Med Ball Squeeze 1×11

Couch Stretch

Pretty Pretty Princess

Overhead Stretch Against Wall

Modified Scorpion Pec Stretch-Palm Down

Saturday, Sep. 20, 2025

Jump Rope 140x

Pullups 3×1

Friday, Sep. 19, 2025

Jump Rope 139x

Pullups 3×1

Thursday, Sep. 18, 2025

Jump Rope 137x

Pullups 3×1

Squat Touchdowns 1×11

Dead Hang 32 seconds

Single Leg Bridge 1×10

Band No Money Ext Rotations 1x15xmini

1-Arm KB Swings 1x10x35

Jump Rope 138x

Pullups 3×1

Wednesday, Sep. 17, 2025

Lunge 3-way

World’s Greatest Stretch

Single Leg RDL

Gripless Band Face Pull-aparts

Row 2,000m 8:11, Est VO2 max 30.88

Tuesday, Sep. 16, 2025

Jump Rope 136x

Pull-Ups 3×1

Bench 4x3x230, 7×230

SSB Squats 3x10x180

Pushups 2×15, 1×17

Lat Pull 2x15x90, 16×90

Monday, Sep. 15, 2025

Circuit AMRAP 10:00

  • 10 Ring Rows
  • 10 KB Swings
  • 10 Situps
  • 10 Jumping Jacks
  • 10 Air Squats
  • 10 Pushups
  • 10 Wall Balls 20#

3+46 Reps

Jump Rope 135x

Pullups 3×1

Sunday, Sep. 12, 2025

Jump Rope 134x

Pullups 2×1

Couch Stretch

Banded Moon Walks 10x

Walking Lunges w/Overhead Reach 3xeach

Tricep Cross Body Pushdown w/band 1x15xmini

Vertical Jump 3x

Thursday, Sep. 11, 2025

Jump rope 131x

Pullups 2×1

Press 4x3x160, 8×160

Romanian Deadlifts 3x10x185

Lateral Raises 2x15x20s, 12x20s

DB Rows 2x15x65, 20×65

Wednesday, Sep. 10, 2025

Jump Rope 130x

Pullups 2xThursday, Sep. 11, 2025

Jump rope 131x

Pullups 2×1

Press 4x3x160, 8×160

Romanian Deadlifts 3x10x185

Lateral Raises 2x15x20s, 12x20s

DB Rows 2x15x65, 20×65

Wednesday, Sep. 10, 2025

Jump Rope 130x

Pullups 2×11

Tuesday, Sep. 9, 2025

Triangle of Death

 10 rounds

  1. Row for calories 9 in one minute
  2. Bike for calories 9 in one minute
  3. Ski for calories 9 in one minute
  4. Rest 1:00

Monday, Sep. 8, 2025

Dead Hang :30

Glute-Bridge w/med ball squeeze 10x

Wall Tib Raises 20x

Lateral Bodyweight Lunges 10x

Underhand Band Pullapars 15x

Jump Rope 128x

Pullups 2×1

Squats 4x3x355, 5×355

Dips 2×10, 1×8 w/monster mini

Bulgarian Split Squats 3×15

Situps 3×15

Sunday, Sep 7, 2025

Jump Rope 127x

Pullups 1x

Saturday, Sep. 6, 2025

Jump Rope 126x

Pullups 1x

Friday, Sep. 5, 2025

Jump Rope 125x

Pullups 1x

Thursday, Sep. 4, 2025

Jump rope 124x

Pullups 1x

Wednesday, Sep. 3, 2025

Jump Rope 123x

Pullups 1x

Tuesday, Sep. 2, 2025

Jump Rope 122x

Pullups 1x

Torque Tank 10×20 yards, every 80 seconds

Monday, Sep 1, 2025

Jump Rope 120x

Deadlift 4x3x375, 8×375

Incline Bench 10×185, 6×185, 5×185

Hypers Back Raise 2×15, 1×23

Hanging Knee Raises 2×15, 1×20

Sunday, Aug. 31, 2025

Jump Rope 120x

Calf Stretch

Lunge 3-way 5x

Friday, Aug. 29, 2025

Jump rope 116x

Asian Squats 3×30 seconds

Saddle Stretch 3×30 seconds

Bent-knee calf raises 10x

Sled Forward Pull 2×15 yds Resistance 2

Suitcase DB carry 30 yds each 50#

Run .34 miles, 4:16

Thursday, Aug. 28, 2025

Machine Biathlon 7 Rounds

  1. Row 1:00 Max Meters 
  2. Rest 1:00
  3. Bike 1:00 Max Distance 
  4. Rest 1:00

Jump Rope 115x

Tuesday, Aug. 26, 2025

Jump Rope 111x

Asian Squat 3×30 sec, Saddle Stretch 3×30 sec, 

Monday, Aug. 25, 2025

Bench 4x3x220, 10×220

Box Squats 3x10x225, 14” box

Tricep Pressdowns 3x15x40

Seated DB Snatch 2x15x20s, 12x20s

Monday, Aug. 18, 2025

Mobility: Lunge 3-way, World’s Greatest Stretch, Push Up + Knee Tuck, Calf Stretch, Seated Bent Over Shrugs

Jump Rope 106x

Treadmill Mile Pace Accumulation 10:00 total at 4.0, 1.0 mile in 18:39

Sunday, Aug. 17, 2025

Mobility: Saddle stretch, Calf Stretch, Duck Walk, Hip Crossovers, Single Arm Bench Press

Jump Rope 105x

Saturday, Aug. 16, 2025

Mobility: World’s Greatest Stretch, Prayer Stretch, Lat Stretch at Barbell, Deep Goblet Squat, Kettlebell Windmill

Jump Rope 104x

Press 4x3x150, 10×150

Trap Bar Deadlifts 3x10x225

Front Raises 2x15X15s, 20x15s

Face Pulls 2x15x40, 20×40

Friday, Aug. 15, 2025

Mobility: Tib Raises, Asian Squat, Modified Scorpion Bicep Stretch–Thumb Down, Stability Ball Bridge and Curl, Pushups

Jump Rope 103x

Treadmill

  1. 5 Minutes 2.6
  2. 4 rounds
    1. 1 Minute 4.0
    2. 2 Minutes 2.6
  3. 5 minutes 2.6

Total 1.0 miles, 20.52

Thursday, Aug. 14, 2025

Jump Rope 102x

Mobility: Couch Stretch, Banded moon walks, lax ball smach pecs, cat-camels, static v-stretch sitting

Strongman Medley

3 Rounds

Farmer Carry 160#

Sled Push Resistance=2

Keg Carry100#

Broad Jump

Sled Pull Resistance=2

Wednesday, Aug. 13, 2025

Jump Rope 101x

Dead Hang :40, 15x Glute Bridge w/med ball squeeze

Warmup: Row, bike, jumping jacks, leg swings. 

Squats 4x3x345, 7×345

DB Bench 3x10x60

Walking Lunges 2×10 each leg

Ab Rollers 3×4

Tuesday, Aug. 12, 2025

Mobility: World’s Greatest Stretch, Squat Touchdowns,  Prone YW raises w/PVC, Scap Pushups

Treadmill

  1. 5 Minutes 2.5
  2. 4 rounds
    1. 1 Minute 4.0
    2. 2 Minutes 2.5
  3. 5 minutes 2.5

Total 1.0 miles, 21:28

Monday, Aug. 11, 2025

Mobility: Calf Stretch, Lunges 3-way, 

Tuesday, Aug. 5, 2025

Jump rope 100 reps

Monday, Aug. 4, 2025

Mobility: Dead Hang 45 seconds, foam roll t-spine, banded moon walks

Circuit AMRAP 8:00 2+75

  1. 10 Air Squats
  2. 10 Pushups
  3. 10 Wall Balls
  4. 10 Ring Rows
  5. 10 KB Swings
  6. 10 Situps
  7. 10 Jumping Jacks

Monday, July 28, 2025

Mobility: Couch Stretch, Glute-Bridge w/med ball squeeze

Deadlift 4x3x355, 12×355

DB Press 3x10x45s

Low Cable Row 2x15x100, 1x21x100

Thursday, July 3, 2025

Triangle of Death, 9 rounds

  1. Row for calories 9 in one minute
  2. Bike for calories 9 in one minute
  3. Ski for calories 9 in one minute
  4. Rest 1:00

Monday, June 30, 2025

Bench 10×95, 5×135, 3×185, 4x3x210, 15×210

Front Squat 3x10x1135

DB Curls 2x15x20s, 17x20s

Thursday, June 26, 2025

Torque Tank Sprints 10x, 20 yards, Every 85 seconds. Resistance level=1. 

Wednesday, June 25, 2025

Airdyne 1.0 miles

GZC B1

T1. Press 4x3x145. 11×145

T2. Sumo Deadlift 3x10x245

T3. DB Seal Rows 2x15x35s. 18x35s

Thursday, June 19, 2025

Machine Biathlon 6 Rounds

  1. Row 1:00 Max Meters 310+295+266+277+281+277=1,706 meters
  2. Rest 1:00
  3. Bike 1:00 Max Distance .43+.4+.38+.38+.37+.37=2.33 miles
  4. Rest 1:00

Wednesday, June 18, 2025

T1. Squats 4x3x325, 7×325

T2. FB Bar Bench 3x10x155

T3. Lat Pull Neutral 2x15x90,18×90

Monday, June 16, 2025

Treadmill 5:00 at 4.0, .33 miles

Sunday, June 15, 2025

Deadlift 4x3x345, 12×345

Press 3x10x105

BB Row 2x15x105, 20×105

Wednesday, June 11, 2025

Strongman Medley

3 Rounds

Farmer Carry 160#

Sled Push Resistance=2

Keg Carry 83#

Broad Jump

Sled Pull Resistance=2

Monday, June 9, 2025

T1. Bench 4x3x205, 1x15x205

T2. Squat 3x10x235

T3. EZ Bar Curls 2x15x50, 1x16x50

Sunday, June 8, 2025

Circuit AMRAP 7:00

  1. 10 Air Squats
  2. 10 Pushups
  3. 10 Wall Balls
  4. 10 Ring Rows
  5. 10 KB Swings
  6. 10 Situps
  7. 10 Jumping Jacks

2 Rounds + 31 Reps

Saturday, June 7, 2025

Press 4x3x140, 12×140

Deadlift 3x10x265

DB Rows 2x15x60, 1x25x60

Thursday, June 5, 2025

Triangle Of Death

  1. Row 9 cal in 1:00
  2. Ski 9 cal in 1:00
  3. Bike 9 cal in 1:00
  4. Rest 1:00

8 Rounds

Wednesday, June 4, 2025

T1. Squats 4x3x315, 9×315

T2. Bench 3x10x175

T3. Lat Pull 2x15x90, 18×90

Thursday, May 29, 2025

Mobility

  1. Calf slant board
  2. Pogo jumps 10x
  3. Lunge Triangles 3x
  4. Eccentric asian squats
  5. Saddle Stretch

Torque Tank Pushes 10×20 yards. Every 90 seconds. Resistance level=1. 

Wednesday, May 28, 2025

Mobility

  1. Calf Slant board
  2. Hip flexor lifts
  3. 90/90 with shift
  4. Asian squat

Tuesday, May 27, 2025

Warmup

  1. Squat Swings
  2. Single Leg Bridge
  3. Seated Bent Over Shrugs
  4. Single Arm Bench Press
  5. Prone Arm Raises
  6. Tricep Cross Body Pushdown

Deadlift 5RM 135, 225, 315, 405

Bench 5RM 95, 135, 185, 225, 245

Pullup 5RM 5x7ten, 5x5ten, 5x3ten 

Monday, May 26, 2025

Machine Biathlon 5 Rounds

  1. Row 1:00 max meters 301-294+283+291+285=1,454 meters
  2. Rest 1:00
  3. Airdyne 1:00 max distance .38+.38+.38+.38+.37=1.89 miles
  4. Rest 1:00

Mobility

  1. Saddle Stretch
  2. Tactical Frog
  3. 90/90 Primal Hip Flow
  4. Pigeon Drops
  5. Front Hip Liftoffs

Saturday, May 24, 2026

Squat 5RM 135, 225, 275, 315, 365

Press 5RM 95, 135, 165, 2×185

Row 2×3:00 max meters 784m, 771m

Monday, May 19, 2025

Warmup

  1. 2:00 jog
  2. Reverse Lunges
  3. Dynamic side-to-side leg swings
  4. Armi Circles, no weight
  5. Cat-cow stretch
  6. Scap pullups
  7. Ring Rows
  8. Air Squats
  9. PVC pass-throughs

Banded Overhead Squats ;5×45, 5×65, 5×45+10s

Power Snatch 2×95, 2xx115, 2×125, 2×135

Every 2:00 for 12:00

  1. 5 Lat Pulls
  2. Run 150m

Thursday, May 8, 2025

2 Rounds

  1. 10 DB Front squats 40s
  2. 50 Jump Rope
  3. Keg Carry 50 ft
  4. 50 Jump Rope
  5. 10 Single Arm DB OH reverse lunge 40#
  6. Row 500m
  7. Rest 2:00

Squat 6 reps every 3 minutes 6×135, 6×185, 6×225, 6×275, 6×315

Tuesday, May 6, 2026

Sprint EMOM 3x 10 second sprint/50 second walk

Warmup

  1. Airdyne bike 2:00 .62 miles
  2. Walking lunges w/twist 16x
  3. Arm circles with DBs 5#
  4. Inch worms 6x
  5. Burpees 8x
  6. Pike Pushups 8x
  7. Hanging Knee Raises 10x
  8. GHD situps 8x

Push Press 3×185, 2×195, 1×205, 1×215

Monday, May 5, 2025

Warmup:

  1. Row 2:00 460m
  2. Walking Lunges w/OH reach 8x
  3. Inchworm 5x
  4. Armi circles w/DBs 5#, 10x each
  5. Scap pullups 10x
  6. Tricep Band Pressdown w/monster mini 20x
  7. Air Squats 12x
  8. Dead hang 20 seconds

Hang Snatch + Overhead Squat 3x2x95

Hang Snatch 3×115, 2×135, 0x145

Power Snatch 3×115, 2×135, 1×145, 3×115, 2×135, 1×150

“Duresse Pt 1” 4:40

  1. 15 Lat Pull 140#
  2. 10 Power Snatches 95
  3. 30 Cal Row

Rest 4:00

“Duresse Pt. 2” 4:51

  1. 1 Strict Pullup
  2. 10 Single Arm DB Snatches 35
  3. 1 Strict Pullups
  4. 10 Single Arm DB Snatches 35
  5. 4 Strict Pullups
  6. 30 Cal Row

Sunday, May 4, 2025

Asian Squat 2×30 seconds

Saddle Stretch 2×30 seconds

High Knees 50x

Hip Flexor Stretch

Cobra Stretch

Friday, May 2, 2025

Row 2:00 467m

Reverse Lunges 8/8

Inchworms 5x

High Knees 40x

Kneeling Thoracic Rotations 8/8

Scap Pullups 10x

Thursday, May 1, 2025

Front Squat 3×95, 3×115, 3×135, 3×155, 2×175

Tuesday, April 29, 2025

Pause Dip + 1 Jerk Drive 2×135, 2×155, 2×175

Split stance Overhead Hold 3×20 seconds x 95

Push Jerk 3×115, 2×125, 1×135, 3×115, 2×125, 1×135

Split Jerk 3×125, 2×135, 1×140, 3×125, 2×135, 1×140

2 Rounds

15 Push Press 115

15 Situps

15 DB Press 30s

15 Pushups

15 DB Press 30s

15 Situps

15 Push Press 115

Rest 3:00 between rounds

Time: 22:00

Monday, April 28, 2025

Low Hang Squat Snatch + 1 Pause Overhead Squat 3x2x65

Power Snatch 3×115, 2×125, 1×130,  3×115, 2×125, 1×130

Squat Snatch 3×105, 2×115, 1×120, 3×105, 2×115, 1×120

 16:00 EMOM

  1. 6 Pullups
  2. 9 Power Snatches 95#
  3. 9 Calorie Ski
  4. 9 Overhead squats 95#

Friday, April 25, 2025

Warmup

  1. Row 2:00
  2. Walking Lunges with OH reach 12x
  3. Calf Hops 10x
  4. Mountain Climbers 30x
  5. Shoulder Pass-Throughs w/PVC 12x
  6. Air Squats with 3 second hold 12x
  7. Farmer’s Carry with light DB-20 meters 15 lb
  8. KB deadlift 30# 12x

Front Rack Hold 3×185 15 seconds each

Box Front Squat 3x2x135

Front Squat 3×145, 2×155, 1×160, 3×155, 2×160, 1×170

Paused Back Squat (2 sec pause on rep 1) 5x5x235

“Fervora” 3 rounds for max reps

  1. Max Rep DB Box Step Ups 35# 10-inch box, 1 minute
  2. Max Rep Row Calories, 1 Minute
  3. Rest 1:00
  4. 16/15, 16/15, 14/16

Tuesday, April 22, 2025

Warmup

  1. Jog 2:00
  2. Walking Lunges w/twist 8x
  3. Arm Circles with 5# DBs
  4. Burpees 8x
  5. Pike pushups 8x
  6. Hanging Knee Raises 12x
  7. V-Up 8x
  8. Wrist Rotations w/light weight 10x

Jerk Dip Hold 3x2x185

Behind-The-Neck Split Jerk 2x2x120

Push Jerk 3×110, 3×115, 2×120, 2×125, 1×130, 1×135

Split Jerk 2×135, 2×135, 2×145, 1×150, 1×155

Monday, April 21, 2025

Warmup

  1. Row 2:00 455m
  2. Walking lunges 12x
  3. Mountain Climbers 30x
  4. Arm Circles with 5 lb DBs
  5. Pushup 8x
  6. Scap Pullups 10x
  7. OH squat with empty bar 10x
  8. Jump rope 50x
  9. PVC Pass Through 10x

Snatch Pull 3x2x105

Snatch Balance 3x2x95

Power Snatch 3×110, 3×115, 2×120, 2×125, 1×130, 1×130

Squat Snatch 2×100, 2×105, 2×110, 1×115, 1×115

Alt EMOM 9:00

  1. 12 Ring Rows
  2. 10 DB Hang Squat Cleans 30#
  3. Walking Lunges 40 ft

Monday, April 14, 2025

Warmup

  1. Airdyne 2:00
  2. Walking lunges with overhead reach
  3. Mountain Climbers
  4. Arm Circles with 5lb dumbbells
  5. Scap Pullups
  6. Bar Hang 20 seconds
  7. Front Squat empty bar
  8. Goblet Squat 10x
  9. PVC Pass Throughs

Tall Power Snatch 3x2x65

Barbell Overhead Hold 20 seconds 3×65

Hang Snatch 3×95, 2×100, 1×105, 3×95, 2×100, 1×105, 3×95, 2×100, 1×105

Power Snatch 3×105, 2×115, 1×125, 1×130, 3×105, 2×115, 1×125, 1×130

2 Rounds For Time

  1. 1:00 Airdyne
  2. 20 Ring Rows
  3. 12 Hang Power Snatch 95#

Rest 4:00

2 Rounds For Time

  1. 1:00 Airdyne
  2. 3 Pullups
  3. 12 Hang Power Snatch 85#

18:45 total.

Friday, April 11, 2025

Row 1:10 238m

Airdyne 1:10 .36 miles

Foam roll low back

Couch stretch

Banded moon walks 21x

Box squat 10×14”

Tuesday, April 8, 2025

Warmup

  1. Bike 2:00
  2. Walking Lunges w/twist 12x each
  3. Arm Circles
  4. Inch Worm
  5. 5 Burpees
  6. 10 DB Press 20s
  7. 8 Hanging Knee Raises
  8. 8 GHD Situps

Push Jerk 3×135, 2×145, 1×155, 3×135, 2×145, 1×155

Split Jerk 3×145, 3×155, 2×165

Toes To Mark: Max Set Unbroken 5

For time:

  1. 10 Push Press 115
  2. 10 Burpees
  3. Bear Crawl 25 ft
  4. 10 Pushups

Rest

  1. 10 Push Press 115
  2. 10 Burpees
  3. Bear Crawl 25 ft
  4. 10 Pushups

Monday, April 7, 2025

Mobility

  1. Row 1:10
  2. Airdyne 1:10 38 miles
  3. Squat Touchdowns 20×7” 
  4. Dead Hang :47
  5. Glute-Bridge w/Med Ball 13
  6. Hand Supported Hip Airplane 5/5
  7. High Knees 

Hang Snatch 3×85, 2×95, 1×100, 3×85, 2×95, 1×100

Power Snatch 3×100, 2×110, 1×115, 3×100, 2×110, 1×115

6 Pullups

12 Single Arm DB Snatches 40#

Run 200m

Sunday, April 6, 2025

Mobility

  1. Row 1:10 289m
  2. Airdyne 1:10 .37 miles
  3. Lateral Lunges 7/7
  4. World’s Greatest Stretch 7/7
  5. Front Rack Hold 135# 30 seconds
  6. Swan Pose
  7. Tricep Extensions w/mini band

Treadmill 5K 59:44

Saturday, April 5, 2025

5 Rounds

  1. Row 1:00 279-278-281-286-285=1,409m
  2. Rest 1:00
  3. Airdyne 1:00 .37-.38-.37-.38-.37=1.87
  4. Rest 1:00
  5. Treadmill 1:00 .08-.07-.06-.08-.08=.37
  6. Rest 1:00

Friday, April 4, 2025

Mobility

  1. Row 1:05 276m
  2. Airdyne 1:05  .38 miles
  3. Saddle Stretch
  4. Calf Stretch
  5. Voodoo Band Knees
  6. Dead Hang
  7. Face Pull with external rotation

Hang Clean 6:00 EMOM 2×95#

Power Clean and Jerk 1×95, 1×100, 105, 1×100, 1×105, 1×115, 1×105, 1×115, 1×125

4 Rounds

  1. 10 DB Push Press 40s
  2. 10 Wall Balls 20#
  3. 9 Cal Row
  4. Rest 1:30

11:00

Thursday, April 3, 2025

Treadmill 1.0 Miles 19:24

Wednesday, April 2, 2025

Mobility

  1. Row 1:05
  2. Airdyne 1:05
  3. Couch Stretch
  4. Banded Moon Walks
  5. Box Squats 10x 14”
  6. Suitcase Carry w/DB
  7. DB Bent Over Row 20x

Goblet Squats 3x10x50

Box Squat 3x10x95 16” box

4 Rounds For Time

  1. 10 burpees
  2. Airdyne 30 second sprint 
  3. Rest 2:00

Tuesday, April 1, 2025

Mobility

  1. Row 1:05 277m
  2. Airdyne 1:05 .35 miles
  3. Face Pulls 1×15 
  4. Squat touchdowns 20×7”
  5. Dead Hang :46
  6. Glute-Bridge w/Med Ball Squeeze 1×12
  7. Band Assisted Squats + Cossack Squats 10+5/5

Military Press 6:00 EMOM 2×135, 2×140, 2×145, 2×150, 2×155, 2×160

Push Press 6:00 EMOM 2×145, 2×150, 2×155, 2×160, 2×165, 2×170

2 Rounds For Quality

  1. 5 Push Press 115
  2. 10 ISO Hold Alternating DB Press 20#
  3. 5 Box Jumps 20”

Monday, March 31, 2025

Morning Mob

  1. Row 1:05 289m
  2. Airdyne 1:05 .36 miles
  3. Lateral Lunge 6/6
  4. World’s Greatest Stretch 7/7
  5. Front Rack Opener W/Band
  6. Foam Roll Lats

Hang Snatch 6:00 EMOM 2×85

Power Snatch 1×85, 1×90, 1×95, 1×90, 1×95, 1×100, 1×95, 1×100, 1×105

Deload Motus

9:00 EMOM

  1. 3 Snatches +3 OH Squats 75#
  2. 6 Pullups
  3. 6 DB Box Step Ups 35s

Rest 3:00

9;00 EMOM

  1. 3 snatches + 3 OH Squats 75#
  2. 4 Burpee Pullups
  3. 5 DB Stepups 20s

Sunday, March 30, 2025

Treadmill 5k 65:25

Afternoon Mobility

  1. Row 1:00 235m
  2. Airdyne 1:00 .31 miles
  3. Saddle Stretch 1:05
  4. Voodoo Band Elbows 
  5. World’s Greatest Stretch
  6. 90-90 Hip Switch
  7. Theragun Lats

Saturday, March 29, 2025

Afternoon Mob

  1. Row 1:00
  2. Airdyne 1:00
  3. Couch Stretch
  4. Banded Moon Walks
  5. Box Squats 14”
  6. Butt Kicks 20x
  7. Pushups 11x

For time

  1. 30 cleans 95#
  2. 30 Hanging Knee Raises
  3. 30 wall balls 20#

5:05

Alt EMOM 15:00

  1. 3 Deadlifts 365
  2. 4 Bench Press 245
  3. Bear Crawl 50 ft

“Osca”

4 Rounds for max reps:

  1. Row max calories 1:00 12-15-12-11
  2. Rest 30 seconds
  3. Echo Bike calories 1:00 21-20-17-18
  4. Rest 30 seconds
  5. Ski Erg Calories 1:00 12-14-10-14
  6. Rest 3:00

Friday, March 28, 2025

Morning Mob

  1. Row 1:00 234m
  2. Airdyne 1:00 .37 miles
  3. Squat Touchdowns 20×6”
  4. Dead Hang :45
  5. Glute-Bridge w/Med Ball Squeeze 11x
  6. Box Jumps 5×20”
  7. Jumping Jacks 20x 

Hang Muscle Clean 2×65, 2×75, 2×85, 2×75, 2×85, 2×95, 2×85, 2×95, 2×105

Hang Power Clean 3×95, 2×105, 1×115, 3×105, 2×115, 1×125, 3×115, 2×125, 1×135

“Fisa”

  1. 15 DB Box Thrusters 16” box 40s
  2. 30 Second Airdyne
  3. 8 Burpee Pullups
  4. 30 second Airdyne
  5. 12 DB Bent Over Rows 40s
  6. 30 Second Airdyne
  7. 10 Pushups
  8. 30 second Airdyne
  9. 8 Strict DB Press 40s
  10. 30 second Airdyne
  11. 12 DB Bent Over Rows 40s
  12. 30 Second Airdyne
  13. 15 DB Box Thrusters 16” Box 40s

10:21. Airdyne total: 1.17 miles

Thursday, March 26, 2025

Morning Mob

  1. Seated Knee Extensions 1×10
  2. Heel Slides 1×10
  3. Quadriceps isometric hold 3×10 seconds

Row 5:00 1079m, 61 cal

Airdyne 5:00, 1.45 miles

Wednesday, March 26, 2025

Afternoon Mob

  1. Row 1:00 234m
  2. Airdyne 1:00 .34 miles
  3. Voodoo Band Elbows 
  4. World’s Greatest Stretch 5/5
  5. Front Rack Opener With Band 5×5
  6. Flat DB Flyes 1x20x15s
  7. Seated Band Leg Curls 1×15

KB Goblet Squats 2x7x35#

Box Squat 2x9x95 16” box

“Confra”

4×2 minutes

  1. 12 Burpees
  2. Max calorie row in remainder of 2:00 calories per round: 10, 18, 17, 17

Rest 2:00 between rounds

Tuesday, March 25, 2025

Afternoon Mob

  1. Row 1:00
  2. Airdyne 1:00
  3. Calf Stretch 1:00
  4. Lateral Lunges 5/5
  5. Open The Gate 10/10
  6. Hip Flexor Stretch :45/:45

Military Press 2×140, 2×150, 2×140, 2×150, 2×160, 2×170, 2×180

Push Press 3×145, 2×150, 1×160, 3×150, 2×160, 1×170, 3×160, 2×170, 1×180

5 Rounds For Time

  1. 5 military press 115
  2. 10 situps
  3. 25 ft bear crawl

Rest 5:00

5 Rounds for Time

  1. 3 push press 135
  2. 10 situps
  3. 12 calorie row

Monday, March 24, 2025

Morning Mob

  1. Row 1:00 232m
  2. Airdyne 1:00 .32 miles
  3. Banded Moon Walks 20x
  4. Asian Squat 2×30 seconds
  5. Saddle Stretch 2:30 seconds
  6. Reverse Lunge with twist 5/5
  7. Banded Scap Retractions
  8. Treadmill 4.0 1:00

Sunday, March 23, 2025

Row 1:00 222m

Bike 1:00 .31 miles

Dead Hang :53

Glute-Bridge w/Ball Squeeze 10x

Couch Stretch 1:00/100

Lunges 5/5

Prayer Stretch 2×30 seconds

Saturday, March 22, 2025

Chipper For Time

50 squats

40 burpees

40 reverse lunges

30 burpees

30 cleans 75#

20 burpees

10 Box Step Ups 14”

2 Rounds

  1. Deadlifts 8×315, 6×335, 4×355
  2. Bench 10×195, 8×210, 7×225

4 Rounds for Max Reps

Bike max cal 1:00

Rest 2:00

Ski max cal 1:00

Rest 2:00

Wednesday, March 19, 2025

AMRAP 15:00

  1. Run 400m
  2. 6 Deadlifts 275
  3. KB Farmer Carry 2×50#, 75 ft
  4. 10 KB Goblet squats 60#
  5. 20 cal bike

Rest 5:00

AMRAP 15:00

  1. Run 200m
  2. 12 Deadlifts 185
  3. KB Farmer Carry 2×50#
  4. 10 KB Goblet Squats 60#
  5. 20 cal bike

Front Squats 2×145, 2×145, 2×155, 2×155, 2×165, 2×165, 2×180, 2×180

Monday, March 17, 2025

2x AMRAP 7 mins

For 2 cycles:

AMRAP in 7:00

  1. 2 burpee pullups
  2. 8 wall walls 20/14
  3. 6 shuttle runs 50 ft

Rest 2:00 in between each cycle

3+8, 3+8

Power Snatch 2x1x100, 2x1x110, 2x1x115, 2x1x125

Squat Snatch 3×95, 2×95, 1×195, 3×105, 2×105, 1×105, 3×110, 2×110, 1×110

Sunday, March 16, 2025

Treadmill 5K 66:01

Saturday, March 15, 2025

Rogue echo bike 2:00, .75 miles

3 Rounds for Time (2:55)

  1. 3 pull-ups
  2. 15 hanging knee raises

EMOM 15:00

  1. 6 Good Mornings 25% 1RM 155#
  2. 5 Bench 75% 1RM 225#
  3. Bear Crawl 60 ft

“Batto”

6 rounds, 30 seconds per station

  1. Bike for Calories 30 seconds 15-12-14-10-13-10=74
  2. Rest 1:00
  3. Row for Calories 30 seconds 9-9-8-8-8-9=51
  4. Rest 1:00

Thursday, March 13, 2025

Row 5:00, 1070m

Airdyne 5:00, 1.44 miles

Monday, Mar. 10, 2025

15:00 Ski Erg1 2339m

Every 5 Minutes, do 8 KB goblet squats 50#

15:00 Row 2355m

Every 5 minutes, do 8 DB Deadlifts 50s

15:00 Bike 3.73 miles

Every 5 minutes, do 3 pullups

Sunday, Mar. 9, 2025

2 Rounds for Time:

120 Jump Rope

3 Sandbag to shoulder 100#

40 wall balls 14#

3 sandbag to shoulder 100#

30 KB Swings 50#

3 sandbag to shoulder 100#

20 Hanging Knee Raises

24:43

4 Rounds

5 Deadlifts 315#

6 Bench 205#

50ft bear crawl

Rest 1:30

Treadmill 25:11, 1.14 (jog 1:00, slow walk 3:00)

Pull-ups 7

Saturday, Mar. 8, 2025

Row 1:00 259m

Airdyne :45 .27 miles

Treadmill 1:00 .07 miles

Jump rope 100

Squat Snatch 1×65, 85, 105, 125, 135, 145, 155

Power Clean & Jerk 1×155, 175

Thursday, Mar. 6, 2025

6:00 row 1338m

2:00 rest

6:00 airdyne 1.67 miles

2:00 rest

6:00 treadmill .30 miles

Sunday, Mar. 2, 2025

Treadmill 1.5 miles 34:27

Saturday, Mar. 1, 2025

“Deload Mount Finish”

25:00 EMOM

Min 1: 5 Box Jumps 14”

Min 2: 10 Situps

Min 3: 10 cal bike

Min 4: 2 pull-ups

Min 5: 50’ sled push

10:00 EMOM

Min 1: 30s Handstand Hold against wall

Min 2: Rest

1-2-3-4-5-6-7-8-9-10

Bench at 50% 1RM 145#

Deadlift at 50% 1RM 275#

Friday, Feb. 28, 2025

Warmup

  1. Row 3:00
  2. 15 Air Squats
  3. 10 scap pushups
  4. 5 inch worms
  5. Bilateral Hops over DB
  6. DB Hang Clean and jerk 6x
  7. 3 Burpees Over DB
  8. 3 DB Hang Clean & Jerk 
  9. 15” walking lunges

Crossfit Open 25.1

3 Burpees over DB

3 DB Hang clean & Jerk 50#

30” walking lunges

AMRAP 15:00. 

Add 3 burpees and DB hang clean & jerks each round (3-6-9-12,etc)

103 Reps 3-6-9-12-15 + 3 burpees.

Thursday

5:00 row 1049m

Rest 1 min.

5:00 airdyne 1.23 miles

Rest 1:00

5:00 treadmill .25 miles

Wednesday, Feb. 26, 2025

6:00 EMOM Power Cleans 2×135

6:00 EMOM Squat Cleans 2×135

“Deload Yellow Mountain”

2 rounds

6:00 EMOM

Min. 1: 15 Wall Balls 14#

Min 2: 9 Cal Bike

Rest 2:00

Tuesday, Feb. 25, 2025

Every 2:00 for 12:00

  1. 2 Wall Walks
  2. 40 Jump Ropes

6:00 EMOM 2×135 Push Jerks

6:00 EMOM 2×145 Split Jerks

Monday, Feb. 24, 2025

12:00 EMom

  1. 10 hanging knee raises
  2. 4 dips
  3. 10 cal ski

6:00 EMom—2 power snatches 95#

6:00 EMom—2 squat snatches 95#

2 rounds:

  1. 150m run
  2. 3 pull-ups
  3. 5 overhead squats 65#
  4. 3 pull-ups
  5. 150m run
  6. Rest 2:00

11:29.

Wednesday: Feb. 19, 2025

Squats 5×135, 3×225, 1×315, 3×410, 3×410, 3×410, 

Front squat 3x2x225

3 rounds:

In 3:00

15 cal ski

15 goblet squats 60

Burpees 13, 11, 10

Rest 2:00

Sunday, Feb. 16, 2025

Squats 1RM 500

Friday, Feb. 14, 2025

Prep 3 Rounds

  1. Squats 10x
  2. Lateral Pushup walk 5/5
  3. Pushups 5x
  4. KB Bottoms Up Carry 50 ft

A1. KB Farmer Walk 3x 120 ft 50s

A2. Band Resisted Push Up 3×10

B1. Weighted Chin Ups 3×5

B2. Bodyweight Skullcrusher Triceps 2×12

C1. Seated DB Curls 2x12x25s

C2. DB Overhead Triceps 12×40, 12×45

D1. Jump Rope 2 x 1:00

D2. Hanging Knee Raises 2×10

Tuesday, Feb. 11, 2025

Squat Touchdowns 7” 1×20

Dead hang :40

Blackburn 8x5s

Rollover into V-Sits 5x

Rear-foot elevated hip flexor stretch

Monday, Feb. 10, 2025

Prep Work 2 rounds

  1. Easy cardio 90 seconds
  2. 1 arm KB carry 50 ft each of rack, suitcase
  3. KB Around the body pass 5/5
  4. 1 arm KB swing 5/5
  5. 15 lb DB Flyes 15x
  6. Rear Delt Flyes 15x

A1. DB Bench 3x15x60s

A2. Chest-Supported DB Rows 3x10x50s

B1. KB Swing 3x15x65

B2. Ring Push Ups 15, 13, 9

C1. Chinups 3, 3

C2. Squat Jump 10x

Sunday, Feb. 9, 2025

Press 1×155, 1×175, 1×195, 1×205, 1×215

Tuesday, Feb. 4, 2025

Pull-Ups 3, 5, 1

Monday, Feb. 3, 2025

Front Rack Barbell Holds 15 sec. X 45, 135, 185.

Thursday, Jan. 30, 2025

Prep Work 2 rounds

  1. Easy Cardio x 2 minutes 476m row/.76 miles airdyne
  2. Suitcase Carry x 50ft 50#
  3. 1 Arm KB Swing 10/10 35#
  4. KB Around Body Pass 10/10 35#
  5. T Push Ups  5/5

A1. Close Grip Bench Press 6×135, 6×155, 6×175, 6×195, 6×215

A2. Band Pull-Apart 6×10

B1. Bulgarian Split Squat 2×15

B2. Kettlebell Swing 2x15x65

Monday, Jan. 27, 2025

Prep Work 2 rounds

  1. Easy cardio x 2:00 row 467m/airdyne .60 miles
  2. Lateral push up walk 5/5
  3. Recline row 10x
  4. Band face pull 20x
  5. Walking lunges 5/5

A1. Zercher squat 4×5 5×95, 5×135, 5×185, 5×185

A2.. Jump rope 4×1:00 136, 105, 91, 105

B1. Alternate DB Bench ISO hold 3×8 8x60s, 8x60s

B2. 1 Arm DB Row 3×8 8x908x90

C1. Lat pull 1x20x90

C2. Squat Thrust 1×20

Friday, Jan. 24, 2025

Prep Work

2 Rounds

  1. Jump Rope 1 minute
  2. Lateral Push Up Walk 10/10
  3. Band Face Pull 15x
  4. Overhead Band Squat 10x

A1. Hang Clean and Press 8×135, 6×155, 4×165

A2. Burpees 8, 6, 4

B1. DB Floor Press 8×180, 5×180, 5×180

B2. 1 Arm DB Row 12×90,10×90, 8×90

C1. Bodyweight Skull Crushers Triceps 2×12

C2. Band Pullaparts 2×20

D. Foam Roll

Wednesday, Jan. 22, 2025

Prep Work

2 Rounds

  1. Hindu squats 10x
  2. Lunge iso hold 30 sec each
  3. Rear Delt Flyes 15x
  4. Recline rows 10x

A1. Pause Front Squat 6×155, 6×175, 3×1905, 3×215

A2. Bulgarian Split Squat Jump 4×6

B1. Ring Pushups 5×5

B2. Mixed Pullups 5×5

C. Hanging Leg Raises 1×10

D. Foam Roll 

Treadmill .2 at 3.0, .8 at 2.9=1.0 in. 20:35

Monday, Jan. 20, 2025

Prep Work

3 Rounds

  1. Squats 12x
  2. Pushups 8x
  3. Pullups 4x

A1. Trap Bar Deadlift 4x6x315

A2. Squat Thrust 4×6

B. Side Raise Running The Rack 2×25 5x3ach 10s-15s-20s-15s-10s

C1. 21s Bicep Curls 2x21x15s

C2. Jump Rope 2x 1 minute

D. Foam Roll

Friday, Jan. 17, 2025

Slant Board Calf Stretch

Treadmill 1.0 at 2.9, 20:44.

World’s Greatest Stretch 5x each

Rower 1015m, 4:31

Thursday, Jan. 16, 2025

Prep Work

2 Rounds

  1. Jump Rope 1 minute
  2. Lateral Push Up Walk 10/10
  3. Band Face Pull 20x
  4. Overhead Band Squat 10x

A1. Hang Clean and Press 5×135, 5×155, 5×155

A2. Burpees 3×5

B1. DB Floor Press 3x12x60s

B2. 1 Arm DB Row 3x12x60

C1. DB Overhead Triceps 2x20x35

C2. Band Pullaparts 2×20

D. Foam Roll

Wednesday, Jan. 15, 2025

Lateral Lunges 5x each

Tuesday, Jan. 14, 2025

Calf Stretch

Treadmill .6 at 2.9, .4 at 2.8=1.0 in 21:02

Voodoo band elbows

Band Face Pulls 2×10

Quad Stretch (lying)

Lying DB Tricep Extensions 2x10x25s

Monday, Jan. 13, 2025

Prep Work

2 Rounds

  1. Hindu squats 10x
  2. Reverse Lunges 10x
  3. Rear Delt Flyes 15x
  4. Recline rows 10x

A1. Pause Front Squat 6×135, 6×155, 4×175, 4×195

A2. Bulgarian Split Squat Jump 4×5

B1. Ring Pushups 10, 8, 6, 4, 2

B2. Lat Pull 10×140, 8×160, 6×160, 4×170, 2×170

C. Hanging Leg Raises 1×10

D. Foam Roll 

Treadmill .4 at 2.9, .6 at 2.8=1.0 in 21:10.

Saturday, Jan. 11, 2025

3 Rounds

10 Walking Lunges each leg

10 Hindu pushups

Lat Pull 10-8-8 at 140#

Friday, Jan. 10, 2025

Prep Work:

2 Rounds

Row 2 minutes round 1 490m / bike 2 minutes round 2 .56 miles

1 Arm KB rack & suitcase carry 50ft each

1 Arm KB row 10x each

1 arm KB swing 10x

Band Face Pull 20x

A1. Double DB clean and press 8×80, 6×90, 6×90

A2. Double DB Row 8×80, 6×90, 6×90

B1. Ring Pushups 12, 9, 8

B2. Ring Skull Crushers 3×12

C1. Recline Rows 2×12

C2. DB Lateral Raises 2x15x30

D DB Farmer walks 2×100 ft. 80×200 ft, 70×100 ft

E. Foam Roll 5:00

Wednesday, Jan. 8, 2025

Prep Work

2 Rounds

Jumping Jacks 20x

Jump Rope 100x

Bear Crawl Forwards/Backwards 10/10

Dead Bugs 5/5

Reverse Lunges 5/5

A1. Incline DB Bench 12×60, 8x90s, 5x90s

A2. DB Shrug 12x90s, 8x90s, 5x90s

A3. Lat Pull 3xmax 8×150, 7×150, 6×150

B1. Stepups 3×1:00 11, 10, 9

B2. KB snatch 3x8x50

B3 Band Pull-apart 3×20

Tuesday, Jan. 7, 2025

Asian squat :30

Treadmill .3 at 2.9, .7 at 2= 1.0 in 21:15. 

Saddle Stretch 1:00

Flat Bench DB Kickbaks 10x20s

Seated Adductor Drop

Mountain Climbers 15/15

Monday, Jan. 6, 2025

Treadmill .2 at 2.9, .8 at 2.8. 1.0 at 21:20.

Prep Work:

Row 2:05, 405m. 

Bulgarian Split Squats 12/12

T Pushups 6/6

Hanging Knee Raises 12x

Band Face Pulls 25x

Airdyne 2:00

Bulgarian Split Squats 12/12

T Pushups 6/6

Hanging Knee Raises 12x

Band Face Pulls 25x

A1. Front Squats 10×135, 8×155, 6×175

A2. Skater Jumps 3×3

B1. Military Press 10×95, 8×115, 6×135

B2. Rear Delt Flyes 3x15x15s

C1. Seated Alternating DB Curls 8x20s, 8x25s

C2. Squat Jumps 2×8

Foam roll: upper back, IT band, adductors

Sunday, Jan. 5, 2025

Treadmill .1 at 2.9, .9 at 2.8= 1.0 in 21:24

Hip Halo routine

Monster mini band leg swing adductions

Saturday, Jan. 3, 2025

Knee Pain Routine

100 pushups 9:09

Treadmill 30:00, 1.5 miles. 

Thursday, Jan. 2, 2025

Triangle of Death 7 rounds, 10 cal each.

  • Row 1:00 for cal target
  • Ski 1:00 for cal target
  • Bike 1:00 for cal target
  • Rest 1:00

Treadmill .50 at 2.8, .1 at 2.9, .1 at 2.8; .75 miles, 15:00

Wednesday, Jan. 1, 2025

Treadmill: 1.0 miles at 2.8. 21:28. 

Superset: 

Squat 2x10x225

DB Pullovers 2x10x55

Giant set:

Romanian DB  10×55, 10×60

Incline DB Bench 10×35, 10×40

CS Rev Delt Flyes 2x10x15

Giant set

DB Bench 10×45, 10×50

DB Row 10×40, 10×45

DB Press 10×30, 10×35

Tuesday, Dec. 31, 2024

Row 1012m, 4:37

Row 878m, 4:05

Row 1934m, 9:09

Monday, Dec. 30, 2024

Torque Tank (high position) 20 steps push, rest 30 second, 20 step pull 3xResistance 2

Lateral Torque Tank Slides 10 steps each way 3 sets

Overhead Carry 10 steps/Front Rack Carry 10 steps 2x 3 sets x 135 pounds

Cable Chops 20×50 2 sets each side, 30 second plank in between each chop set (4x total planks)

Row 2513m, 12:21

Row 1012m, 4:49

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