Sat 09MAR19

Joshua Tree

120 min hike, trail run

60 min Yoga

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Thu 07MAR19

AM
10min EMOM
Min 1: 2 burpee pull overs to l-sit
Min 2: 1 seated BJ
+
HPS x5 tng every 75” x5
Into
HPC&J x5 tng every 75” x5
+
PS: tough single in 5 sets
– 10 C2B after every set
+
Back Squat: tough triple in 8’
+
30 sec AB sprint

HPS: 95, 105, 115×2, 125
HOC&J: 125, 135, 145, 155, 165
+
PS: 245
+
BS: 335

PM
19.3

9:56

Tue 05MAR19

A) Row/AB/Run
Row 500m
AB 1000m
Run 400m
rest walk 2 min
x 3 sets
– FASTER per set!

1. 6:16
2. 5:48
3. 5:34

B) @consistent effort:
Ski 1000m
15 DB HPC to OH – 50#/h
50′ HS walk
15 DB HPC to OH – 50#/h
100′ HS walk
Ski 1000m

rest walk 8 min and move to C

13:51

C) Row/AB/Run
Row 500m
AB 1000m
Run 400m
rest walk 2 min
x 3 sets
– FASTER per set!

1. 6:12
2. 5:46
3. 5:30

D) @consistent effort:
VC 200′
alt pistol x 10
15 ring dips
VC 300′
alt pistol x 20
20 ring dips
VC 400′
alt pistol x 30
25 ring dips

rest walk 8 min and move to E

11:51

E) Row/AB/Run
Row 500m
AB 1000m
Run 400m
rest walk 2 min
x 3 sets
– FASTER per set!

1. 5:55
2. 5:40
3. 5:25

F) EASY cool down 10-15 min

Protein, vibe, shower

Mon 04MAR19

A) SPEED work:
3 burpee to vertical jump
3 bar MU
rest walk 1 min
x 5 rounds
– SPEED throughout sir!

Done

B) @sustained pace:
10 bjo – 24″
10 PS TnG – 95-115#
70 DU
rest walk 4 min
x 3 sets

rest walk 8 min and move to C

1. 1:42, 95#
2. 1:38, 105#
3. 1:31, 115#

C) Sumo Deadlift: 2,2,2,2,; rest as needed – MAKE these challenging!

365, 395, 405, 415

D) @high effort:
15 row cals
15 WB – 20#
15 GH sit ups
15 burpees
15 AB cals
rest walk 3:30
– MIX and MATCH work order per set

1. 4:54
2. 4:40
3. 4:30
4. 4:27
5. 4:18

E) EASY cool down 10-15 min

Protein, vibe, shower

Sat 02MAR19

10 min EMOM
Min 1: 3 sMU
Min 2: 3 burpee bj, sd-30”
+
1k ski- increase every 250m
Rest walk 2’
x3 sets- increase per set
+
3 RNT:
10 goblet squats @41×0, 44#
20m seal walk
5 strict C2B
10 gh sit ups
+
800m run on trueform- increase pace every 200m
Rest walk 2’
x3 sets- increase per set

Ski:
1. 4:08.5
2. 4:06.3
3. 4:04.1

Run:
1. 4:09
2. 4:04
3. 3:46

Thu 28FEB19

AM
A. 12 min EMOM-
Min 1: 3 burpee MU
Min 2: bj x2- 40”
B. 3 sets-
7 tng PS; rest 45”
3 sets-
7 tng pc&j; rest 45”
C. Below knee hang clean: 2, 2, 2; ran
D. Front squat: build to 85-90% in 8 min
+
3 sets @ 85%
15 cal AB
15 hps- 75#
15 burpees
15 bjo
15 wb
15 cal row
Rest walk 3:30

B. PS: 115, 125, 135
Pc&J: 135, 145, 155
C. 205, 220, 235
D. 330
+
1. 5:35
2. 5:18
3. 5:16

PM
19.2

7 SC, 275#