Training Log: 12/14/20

 Lunch Training:

5 Rounds of:

Mace 10 & 2's (20#)

Strict Pull Up-10

Hammer Strikes-20

-Then-

4 Rounds of:

Kettlebell Clean & Press-10

Ring Row-15

Mace Squat-10

-Then-

Day 24: 100 Burpees

Training Log: 12/12/20 and 12/13/20

 12/12/20:

PM Training:

Day: 22: 100 Burpees 

12/13/20:

AM Training:

5 Rounds of:

Mace Flow-8

Mace 10 & 2's-8

1 Arm Bent Rows-10L/10R

Dips-12-15

1 Arm KB Strict Press-8L/8R

-Then-

3 Rounds of:

Ring Rows-Sub Max Reps

Dip Bar Push Ups-15-20 Reps

PM Training:

Trail Bike Ride-15min

-Then-

Day: 23: 100 Burpees

Training Log: 12/11/20

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 PM Training:

Day: 21: 100 Burpees

-Then-

5 Rounds of:

Mace 10 & 2's-8

Mace Flow-8

Mace 10 & 2's-8

Turkish Get Up-2L/2R (44#)

Training Log: 12/10/20

 AM Training:

3 Rounds of:

Assault Bike-25cal

T2B-15

DBall OS-10 (100#)

(14:42)

-5min Rest-

Every 3min (1min Rest)

x4 Rounds:

400M Run

Max Rep 1DB Overhead Lunges (50#)

(53 Reps)

Lunch Training:

Trail Bike Ride-15min

-Then-

4 Rounds of:

Mace 10 & 2's-16

2KB Clean & Press-8 (35#)

-Then-

4 Rounds of:

Push Press-8

Framers Walk-200ft(100/100) 130#/140# Each)

-Then-

2KB Clean & Press: 4 Sets of 4 Reps (55#)

-Then-

Day 20: 100 Burpees

Training Log: 12/09/20

 AM Training:

Back Squat: 6 Sets of 5 @60-65%

-Then-

Hang Power Snatch: 

2 Sets of 5 @50%

2 Sets of 5 @55%

3 Sets of 5 @60%

Lunch Training:

Day 19: 100 Burpees

PM Training:

Assault Bike-100 Cals

-Then-

4 Rounds of (1min Rest Between)

Shuttle Sprint-100 ft (50/50) x5

Training Log: 12/08/20

 AM Training:

5 Rounds of:

DB Bench Press-8-12 Reps (80#)

Barbell Bent Row-15 (135-155#)

Lunch Training:

5 Rounds of:

Mace 10 & 2's-20 (20#)

Monkey Bar Pull Up-5

Monkey Bars-10ft Left

Monkey Bar Pull Up-5    > Monkey Bar Complex 

Monkey Bars-10ft Right

Monkey bar Pull Up-5

Dip Bar Push Ups-20

-Then-

Bike Trail Ride-20min

-Then-

Day: 18: Burpees-100

Training Log: 12/07/20

 Lunch Training:

Bike Trail Ride: 20min

-Then-

Heavy Bag Training:

3 x 5min Rounds Partner/ I go-You Go

-Then-

3min Round: 

90sec: Knees/Elbows & HB Only

90sec: Kicks Only

-Then-

2 x 30sec Straight Blast

-Then-

Day 17: 100 Burpees

Training Log: 12/06/20

 AM Training:

5 Rounds of:

Sled Drag-100ft

Mace Swing-5L/5R (20#)

Mace 10 & 2's-20

-Then-

Trail Bike Ride-25min

-Then-

Day 16: 100 Burpees 

Training Log: 12/05/20

AM Training:

5min EMOM of:

Power Clean + Hang Power Clean 2+2 @65%

-1min Rest-

4min  EMOM of: 

Power Clean + Hang Power Clean 1+2 @70-75%

-1min Rest-

6min EMOM of:

Hang Power Clean-2 @80%+

(180)

-Then-

6 Rounds of:

Weighted Pull Up-8 (53#)

Goblet Squat (110# DB)

Weighted Push Up-12 (45#)

-Then-

Farmers Walk (160ft (40/40x2/ Drop Every 40ft)

110x2 Sets

130x2 Sets

150x2 Sets

PM Training:

4 Rounds of:

Mace Barbarian Squat-10 (20#)

Mace 10 & 2's-20

Mace Alt Squat-16

Hammer Strikes-30 Total (25# Mace)

-Then-

Day 5: 100 Burpees

Training Log: 12/04/20

 Lunch Training:

4 Sets of:

Mace 10 & 2's: 20 Reps w/20# Mace

-Then-

Day 14: 100 Burpees

Training Log: 12/03/20

 AM Training:

Every 3min x 5 Rounds:

400M Row

Max Rep DBall OS (100#)

-5min Rest-

Every 3min x5 Rounds:

100ft Shuttle Sprint (50/50 =1) x5

Devil Press-8 (40#)

Lunch Training:

Jiu-Jitsu- 1hr (Drills & Rolls)

-Then-

Day 13: 100 Burpees

Training Log: 12/02/20

 AM Training:

6 Rounds of:

DB Bench-10-12 Reps (70-80#)

Renegade Rows-20

KB SDLHP-10 (88#)

Lunch Training:

5 Rounds of:

Hammer Strikes-20 Total (16#)

Dips-12

-Then-

4 Rounds of:

Mace Flow-8-10 (15#-20#)

Mace 10 & 2's- 12 

1 KB Racked Squat-10 Left Side/ 10 Right Side (70#)

-Then-

Day 12: 100 Burpees 

Training Log: 12/01/20

 Lunch Training:

4 Rounds of:

Mace Flow-10 (15#)

Mace 10 & 2's-16

1 Arm KB Swings-15L/15R (53#)

-Then-

Day 11: 100 Burpees

Training Log: 11/30/20

 Active Recovery Day:

Lunch Training:

Day 10: 100 Burpees

-Then-

4 Rounds of:

Mace Flow-10 (15#)

Mace 10 & 2's-16

-Then-

3 Rounds of:

Mace 10 & 2's-12 (25#)

Training Log: 11/29/20

 PM Training:

3 Rounds of:

Mace Flow-4 (15#)

Mace 10 & 2's-30

-Then-

3 Rounds of:

Strict Pull Up-10

Dips-15

-Then-

Day 9: 100 Burpees

-Then-

3 Sets of:

Mace 10 & 2's-10 (25# /First Time w 25#)

Training Log: 11/28/20

AM Training:

Deadlift: 8 Sets of 4 Reps @75%+ 

Strict HSPU-10 Unbroken x 5 Sets

Strict Chest to Bar Pull Up-10 x 3 Sets

-Then-

4 Sets of:

2 Hand Swingd-10 (88#)

1 Arm Snatch-10L/10R (44#)

Plank Hold-90sec

PM Training:

Day 8: 100 Burpees

-Then-

Push Press: 12-10-8-6-4-2 Start @55% Add each Set

-Then-

Front Squat: 5 Sets of 5 Reps @65%

Training Log: 11/27/20

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 AM Training:

4 Rounds of:

Mace Flow-4(15#)

Mace Squat-4

Mace 10&2's-20

1 Arm KB Strict Press-8L/8R (35#)

-Then-

4 rounds of:

Mace 10 & 2's-20 (15#)

1 Arm KB Strict Press: 3-4-5-6 Reps Each (55#)

-Then-

2 Rounds of:

Heavy Bag-5min

-Then-

2min Heavy Bag: No Gloves, Knees/ Elbows and HB

-Then-

2min Heavy Bag: Kicks Only

PM Training:

5 Sets of: Back Squat-5 @65%

4 Sets of: hang Power Clean-4 @60%

-Then-

4 Rounds of:

Mace Flow-6

Mace 10& 2's-14

-Then-

3 Rounds of:

Monkey Bar Pull Up-5

Lateral Monkey Bars-10ft-Right

Monkey Bar Pull Up-5

Lateral Monkey Bar-10ft-Left

Monkey Bar Pull Up-5

-Then-

Day: 7: 100 Burpees

Training Log: 11/26/20 (Thanksgiving)

 AM Training:

4 Rounds of:

Mace Flow-4 (10 & 15#)

Mace Squat-4

Mace 10 & 2's-20

-Then-

3 Rounds of:

Heavy Bag-5min

Swing(R)-20 (70#)

PM Training:

3 Sets of 6 Muscle Ups

-Then-

4 Rounds of:

Strict Barbell Press-10

Framers Walk-100ft (130# Each)

Dips-15

Farmers Walk-100ft 

-Then-

Day 6: 100 Burpees

Training Log: 11/25/20

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 AM Training:

4min EMOM:

Power Snatch + Hang Power Snatch 2+2 @65%

-1min Rest-

4min EMOM of:

Power Snatch + Hang Power Snatch 1+2 @70%+

-1min Rest-

6min EMOM of:

Hang Power Snatch-2 @80%+

(125#)

-4min Rest-

5min EMOM of:

Power Clean + Hang Power Clean 1+2 @70%

-1min Rest-

6min EMOM of:

Hang Power Clean-2 @75%+ 

(175#)

(Total Time: 32min)

-Then-

WOD:

2 Rounds of:

800M Row

Burpee to Plate-30

Thruster-30 (95#)

Back Rack Lunges-30 (95#)

Lunch Training:

5 Rounds of:

Mace Flow-6

Mace 10 & 2's-20

(10# & 15#)

-Then-

Day 5: 100 Burpees

Training Log: 11/24/20

 AM Training:

Push Press: 5 Sets of 5 Reps @70%

-Then-

4min on/1min Rest x3 Rounds:

Assault Bike-20cal

Clean & Jerk-10(135#)

DBall OS-Max Reps in Remaining Time: (100#)

Lunch Training:

5 Rounds of:

Snatch-10L/10R (53#)

(90sec Rest Between Rounds)

-Then-

Day 4: 100 Burpees

-Then-

Mace Flow and 10 & 2's-10min

Training Log: 11/23/20

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Lunch Training:

3 Rounds of:

Heavy Bag 5min

Fast Steps-100

-Then-

2x 2min Heavy Bag, No Gloves: Knees/Elbows and HB

-Then-

Day 3 of: 100 Burpees

-Then-

Mace Practice, Strict C2B Pull Ups-12min

Training Log: 11/22/20

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 AM Training:

4 Rounds of:

Double Kettlebell Windmill-4L/4R (53#/35#)

Mace Flow-90sec

-Then-

4mile Run

-Then-

3 Sets of:

Push Press-10

PM Training:

Day2: 100 Burpees

-Then-

Mace Flow and 10 & 2's

Training Log: 11/21/20

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 AM Training:

5 Rounds of:

Deadlift-7 (Start @70% Add Each Round)

Row 21 Cals

Decline Deficit Push Ups-28

-Then-

Saturday Class:

14min EMOM (E/O)

HSPU-5/T2B-10/Squat-15-Even

Power Clean: 3-3-2-2-1-1-1 (Start @60% Add Each Round:

-Then-

4 Rounds of:

400M Row

Front Rack Reveres Lunges-10 (145#)

Strict C2B Pull Up-10

PM Training:

Burpees-100 (Day 1)

-Then-

Mace Flow and KB Swings-12min

Training Log: 11/19/20

 AM Training:

5 Rounds of:

400M Run

Bear Complex: 10-8-6-4-2 

(95-115-135-145-155)

-Then-

12min AMRAP of:

Weighted Dips-12 (20# Med Ball)

Renegade Rows-14 (70#)

(6 Rounds)

Lunch Training:

4 Rounds of:

4 Min Heavy Bag

16 Mace 10 & 2's (15#)

PM Training:

Dips-12

Pull Ups-10

Clapping Push Ups-12

Commando Pull Ups-10

Dive Bomber Push Ups-12

Wide Arm Pull Ups-10

SHSPU-10

Close Hand Pull Ups-10

Straight Bar Dips-12

Strict C2B Pull Up-8

Training Log: 11/18/20

 AM Training:

Pause Deadlift: 3 Sets of 6 @70%, 2 Sets of 4 @80%

Goblet Squat: 5 Sets of 10 @110#

-Then-

3min on/1min Rest x4 Rounds:

Buy in Each Round with 35 Wall Ball(20#/10ft)

R1: Max Rep: 1 Arm DB Snatch

R2: Max Rep: 1 Arm Devil Press

R3: Max Rep Burpee over Bell

R4: Max Rep Butterfly Sit Ups

Lunch Training:

Mace Practice: 10& 2's/ Flow: 15min

Training Log: 11/17/20

 AM Training:

3 Rounds of:

Log Clean & Press: 90sec Max Reps

-Then-

8 Rounds of:

Barbell Bent Rows-8 (135#-175#)

PM Training:

Class WOD:

16min AMRAP of:

Muscle Up-5 

HSPU-10

Pistols-15

(6 R +10 Pistols RX)

-4min Rest-

16min AMRAP of:

Assault Bike-12 Cal

T2B-10

1min Rest After Each Round

(5 Rounds + 5 Cal RX)

Training Log: 11/16/20

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 Jiu-Jitsu Session: 1hr

Training Log: 11/15/20

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 AM Training:

Warm Up: Mace Practice & 1 Arm KB Swings:

-Then-

5 Rounds of:

Strict Pull Ups-10

Ring Push Ups-12

Straight Bar Dips-8

-Then-

5 Rounds of:

Back Squat:10-8-8-6-6 Start @60% Add Each Round

Farmers Walk-200ft(100/100) 260# (130# Each Arm)

-Then-

3 Sets of:

1 Arm Australian Pull Up-5 L/5 R

1 Arm Ring Push Up-5L/5R

-Then-

Mace: 10 & 2's + Flow-12min

PM Training:

Archery Practice: 15min

Training Log: 11/14/20

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 AM Training:

Stone Over Yoke: 48"

90sec Max Reps x2 Rounds (115#)

90sec Max Reps x2 Rounds (145#)

-Then-

4min EMOM of:

Power Clean + Hang Power Clean 2+2 @60%

-1min Rest-

5min EMOM:

Power Clean + Hang Power Clean 1+2 @70%

-1min Rest-

5min EMOM:

Power Clean + Hang Power Clean 1+1 @80% (175)

-Then-

Push Press:

3 Sets of 5 @75%

4 Sets of 3 @80-85%

PM Training:

4 Rounds of:

Swing-10 (70#)

1 Arm Swing-5L/5R (53#)

Mace Squats-20 (15#)

-Then-

Mace Flow Practice-12min

Training Log: 11/13/20

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Lunch Training:

Heavy Bag: 3 x5min Rounds

Heavy Bag: 2 x2min Knees/Elbows/HB Only(Non Stop)

PM Training:

Mace Practice: 10min (10 & 15#)

-Then-

Goblet Squat: 5 Sets of 10 (90#)

Goblet Squat: 5 Sets of 10 (85% of BW/110 #)

Training Log: 11/12/20

 AM Training:

10 Rounds of:

Stone to Shoulder-3 (115)

2KB Thrusters-6 (44)

Burpee Pull Up-9

-Then-

Class WOD:

10min EMOM (E/O)

Burpee-10 (E)

Max Unbroken SHSPU (O)

(Average-7)

-3min Rest-

Every 3min x 5 Rounds:

200M Run

T2B-15

Max Wall Ball (20#/10ft)

(75 Total Wall Ball)

-3min Rest-

12min EMOM:

Death By Assault Bike: 6-8-10-12-14-16-18-20-22-24-26-28

(Completed 10 Cal/ 45sec Plank Hold Remainder of EMOM)

Lunch Training:

Mace Bell: 4 Sets of 20: 10 & 2's (10#/15#)

Mace Bell Flow: 3 Sets of 90sec Flow

Training Log: 11/11/20

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Lunch Break: Heavy Bag Conditioning and Grip Work on the Rock Climb Holds. . . #outdoortraining #lunchbreak #fitlife #NovemberinTexas #veteransday #onceasoldieralwaysasoldier

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 AM Training:

5 Rounds of C2B Cindy

30 Power Snatch (110)

5 Rounds of C2B Cindy

30 Clean & Jerk (135)

5 Rounds of C2B Cindy

30 Cal Bike

(32:15)

-Then-

5 Rounds of:

Bench Press-8 (145-165)

Weighted Pull Up-8 (35)

-Then-

3 Rounds of:

Bench Press-5 (175)

Weighted Pull Up-6 (45)

Lunch Training:

3 Rounds of:

Heavy Bag-5min

-Then-

2 Sets of Rock Climb

-Then-

4 Sets of:

Mace 10 & 2's-20 Reps (15)

Training Log: 11/10/20

 AM Training:

12min EMOM of:

Power Clean-4 @Bodyweight

Death by Burpees: 2,4,6,8,10,12..by 2's

(74 Total Reps Completed)

-Then-

20 Unbroken Hang Bear Complex (115 lbs)

(*200M Run Every Drop)

Training Log: 11/9/20

 PM Training:

3000M Run

-Then-

10-20-30-40 of:

Assault Bike Cals

Swings(A) 53#

Burpee

Training Log: 11/8/20

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Morning PT: Farmers Walk, Back Squats and Strict Presses. . . #outdoortraining #farmerswalk #squat #everydayislegday

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 AM Training:

Warm Up:

10min Mace Bell Practice

-Then-

5 Rounds of:

Back Squat: 6 @70%x2 Sets/5 @75% x3 Sets

Barbell Strict Press-10

Framers Walk-160ft(80/80) 260#/130# Each Arm

PM Training:

Heavy Bag-5min

Strict Pull Up-30

Dips-30

Heavy Bag-6min

Strict Pull Up-40

Dips-40

Heavy Bag-7min

Strict Press-50

Dips-50

Training Log: 11/7/20

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Getting some practice and testing out my new archery glove. If you listen close you can hear the third arrow hit the second arrow. 🎯🎯 . . #outdoortraining #archery #targetpractice #bdus #warriorlifestyle #skills

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 AM Training:

4 Rounds of:

Kettlebell Complex:

1 Arm Swing-5L(53#)

1 Arm Clean-5L

1 Arm High Pull-5L

1 Arm Snatch-5L

(Repeat on Right Arm/ Unbroken)

Sled Sprint-200ft(100/100) 115#

Lunch Training:

Archery Practice: 20min