Monday February 4th, 2013
12PM1 hour Anatomi workout
- 2 min rounds of:: Jacobs/ Pneumatic boxing/ Plank/ Skipping/ Ball throws
- plus 2 sandbag runs
Sunday February 3rd, 2013
1PM20 min jog
4PM40 min jog
Saturday February 2nd, 2013
2PM1 hour Beverly Hills track workout
- Flipped a tyre around the entire track.
- 25 Pull ups and 25 push ups every lap or so plus two sprints
Sunday January 27th, 2013
12PM30 mins of sandbag nightmare at Bel Air
- Pick up/ throw down/ sumo plus push up: non stop
Saturday January 26th, 2013
4PM59 mins at UCLA track
- Stair runs/ Push Ups/ Pull ups
- Pure hell
Friday January 25th, 2013
730AM30 mins at Anatomi
- 3 min rounds on: Pneumatic/ Stomach Roll/ Ball throw/ Jacobs (1 min) wearing Elevation mask on yellow
10AM30 mins at Anatomi
- Karate/ tireflips/ ropes
11AM15 mins clubs/ hammer/ kb/ karate
5PM40 min run on track at BH
Thursday January 24th, 2013
730PM1000ft in 9:59 on jacobs ladder at Anatomi
Sunday January 13th, 2013
830AM30 mins in Bel Air
- kb jump lunge/ kb push press/ sandbag swings/ bag lift-stand-drop/ kb sumo drop lift/ kb swing/ sandbag hill runs
- killer session. Non stop and the 100lb bag was extremely awkward and heavy.
Sunday January 6th, 2013
12PM- 40 mins in Bel Air
- 70lb sandbag alternating shoulder squat and throw/ heavy bag/ skipping : 1 min on, 45 secs off
- kb push up, row, jump burpee/ kb row to clean squat press/ over and back kb push up ; 45 secs on, 1min off
- soccer touches/ high knee tucks/ box jumps
- hill runs/ bounds/ burpees
Saturday January 5th, 2013
11AM- 1 hour at Anatomi Gym
- 5x :: 200ft jacobs ladder/plank/sandbag run/ pegboard (side to side plus once down the middle)
3PM- 2 hours paddleboarding/ surfing at Sunset
8PM- 50 min run in Beverly Hills
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January 3rd, 2013
- 45 min run in Beverly Hills. 1 hill sprint
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January 2nd, 2013
- 3 hours paddleboarding/ surfing in Malibu, Sunset to Topanga
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January 1st, 2013
- 45 min run in Beverly Hills. 1 hill sprint
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December 31st, 2012
- 2 hours of paddleboarding/ surfing at Sunset
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December 29th, 2012
830AM42 min workout.
- 3 min planks
- 3x10: Pull ups/ 45lb Renegade Rows/ 45lb Goblet Squats/ 20lb Lunge Press
- 2x10: Single arm 100lb cable pull downs/ 40lb rows/ 40lb chest press, fly
- 2x10: Curls/ Push downs/ 20 leg raises/ 20 incline situps
12PM40 min run in BH
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December 28th, 2012
- 2 hours paddleboarding/ surfing at Sunset
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December 27th, 2012
- 1 hour paddleboarding/ surfing at Topanga
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December 21st, 2012
~12PM - 1 hour workout at Anatomi
- 5x: 2 mins jacobs ladder/ 2 mins skipping
~2PM Surfed Zeros in Malibu
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December 17th, 2012
730AM Anatomi 41 mins
- 7 mins altitude mask on Avanti on Yellow.
- Karate- Kata/ Unstable Bench/ Sandbag squats/ back row
- 1x Pegboard
- 10 dead pull ups
- 300ft finish on jacobs ladder
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December 8th, 2012
230PM Equinox Beverly Hills 1 hour
- 2x: kb side to side/ Slam ball to push up burpees/ 30lb dumbells box sit squat press/ kb floorsweepers/ renegade kb climbers/ burpee lunges/ kb cleans/ farmer hold/ kb sumo squats/ grasshopper burpees
- 2x: single leg box jumps to high knee/ kb single arm rdl/ clean and press/ swing
- rope pull/ 15 box jumps/ 3x climb rope/ figure 8/ up and down
- ball throws and slam
-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------October 29th, 2012
Anatomi gym 30 mins- 100x: skip/ 10lb punch/ jacobs ft
- 1 min pneumatic boxing @ 50lbs/ crunch roll
- 300ft jacobs
-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------October 25th, 2012
- 45 mins Equinox, Beverly Hills
- 3x single arm pull ups/ 5x push ups/ 10x side-to-side squats --5 mins continuous
- 6 kb swings/side-to-side goblet squats --x6
- 100 jump rope/ 100 punches (10lb dumbells) --x4
- 25 rope slams/ 25 alternating 25lb dumbell press --x4
- 5x 20lb front ball slam/ 6x side-to-side 20lb ball slam/ 5 burpees --x4
- 5 mins continuous hand walk plus push ups
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April 4th, 2012
- 40 min run at Fox Hills park. 10 pull ups every time we passed the bar (probably did about 60)
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March 20th, 2012
1030 AMBallet Bodies, West Hollywood
- 1 hour tough ballet class. Hip flexors and shoulders on fire from holds and pulses
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March 18th, 2012
530 PMBurn60 - 30 mins karate and Indian clubs
715 PMBurn60 - 1 hour, David's class - Couldn't see by the end!
-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------March 16th, 2012
11 AMAnatomi, Santa Monica - 1 hour solid, painful workout
- Band Squats x 15/ Sled Push x 2 : x3
- Vortex Boxing Drill: ~20 mins (monstrous burn on armpits, chest and biceps)
- Sandbag ladder drill x 2/ 50 Pneumatic in and outs: x2
- 3 x 3 min rounds: Ball throws/ Pneumatic boxing/ Jacobs ladder: Horrible, endless routine
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------February 29th, 2012
8AM-40 min jog in Beverly Hills
-Good pace
1145AM -1 hour beach workout
- Dynamic reverse lunge with rotation warm up - 5 mins
- Reverse bear crawl/ sprints x3
- 25 Push Ups/ Deep squat hold with 5 fast 180 turns on command x 2
- Knee to elbow push ups x 10
- Single leg gorilla walk/ fireman carry x3
- Cobra band ladder drill to rope pulse run to bear craw to 10 sec sprint
- Single leg RDL to hop and alternate knee lift x 5
- Double cone sprint plus 20 double hand rope slams x3 (each taking turns = 9 double sprints)
-Tough finisher and all-round really creative, fun, hard workout.
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------February 29th, 2012
- Left Plank 2:45
1 Min Max Overload
- Push Ups = 50
- Ball Tucks = 85
- Burpees = 35
- Right TGU = 10
- 1 min Row = 339m
- KB Swing = 40
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------February 25th, 2012
- Right Plank 2:01
1 Min Max Overload
- Bear Crawl = 14
- Left Arm KB TGU = 10
- Pike on Ball = 53
- Rope Slam = 156
- Stair Runs = 5
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------February 20th, 2012
- 1x2000m Row = 7:47
- 1x10 KB TGU (Left and Right)
- 1x10 KB Clean-Squat-Press
- 2x15 Strict Pull Ups
- 2x10 Box Jumps
- 1x10 50lb Renegade Rows
~45mins
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------February 15th, 2012
- 1 Min 300m+ Row/ 80m KB Farmer Walk/ 1 min plank::x4
- 326m 1 min Row
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------February 10th, 2012
- 6 Min Front Plank - saw blood red at the end and took a long time to recover.
1 Min Max Overload
- Pull Ups = 27
- Sled Push = 7
- Ball Slam = 58
- Roman Chair Sit Ups = 67
- 2 Min Row = 593m
- Superlegs x 2
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------February 5th, 2012
- 5 Min Plank
- 25 Rope Slams/ 10 Push Ups:: x5
- 5 Hill Sprints
- 50 DB Clean and Press
- 50 Bench Rows/ 50 Lat Pull Downs
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------January 25th, 2012
- 100 Jump Rope/ 25 TRX Pulls/ 15 TRX Push Ups::x5 (20 mins)
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------January 20th, 2012
- 15 Min Treadmill Intervals
- Incline: 1-3-5/ Speed: 7.0, 8.5, 10
- 15 Min Body Work
- Push Up with a Twist/ Single Leg Row/ Goblet Squat/ Shoulder Press
- 15 Min Treadmill Intervals
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------January 16th, 2012
- 1 Min Steady Run
- 1 Min Hard Jog
- 1 Min Sprint
- x2
- 2 Min Wall Sit
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------January 14th, 2012
- 2 Min Row 612m
- 1 Min Row 306m
- 30 Sec Row 202m
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------January 10th, 2012
- Max Workload in 1 Min Sets
- Front Plank (6 mins)
- Pull Ups (27)
- Sled Push (7)
- Ball Slam (58)
- Roman Chair Sit Ups (67)
- 2 Min Row (597)
- Superlegs (24 x Squats/Lunges/ Jump Squats - 12 Jump Squats) (2)
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------December 21st, 2011
- Renegade Rows/ KB Swings/ KB Sumo Squats
- 5/10/10
- 1 min plank/ 1 min >300m Row/ 80m Bear Crawl - x2
- Rope Climb/ Bar Climb Across/ Rope Descend -x2
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December 18th, 2011
- KB TGU to Box Step Up
-3x10
- Spring Push Up Variations
- 3x20
- Box Jump to Burpee
- 3x10
- Bear Walk/ Farmer Walk - 80m
- Single Arm FreeMotion Rotating Row Pull Ups
- 4x10
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December 12th, 2011
- KB Swings/ Squats/ Rows
- 3 Sets of 10
- 3 x 1 min Rowing >300m
- Rope Slam/ Box Jumps/ Pull Ups/ Ball Slams
- 20/10/10/20
- 1 x 30 sec Row >200m
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December 9th, 2011
- 50/ 40/ 30/ 20/ 10 Combination
- Hurdle Push Up/ Hurdle Pull Up/ Box Jumps
- 1x30 sec Row - 210m
- 20 KB Swings/ 20 Squats/ 20 Ball Slams
- 10/20 Versa for 1-1/2 mins
- 10/20 Versa for 1 min
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November 11th, 2011
- 15 Pull Ups/ 15 Push Ups/ 20 Ball Slams
- 10, 10, 5, 5 - Burpee/ Pull Up Combination
- 20, 20, 10, 10 - Push/ Press Combination
- Rope Slam x 20/ 1 min Plank Combination
- 10 renegade Rows/ 15 Deep KB Squat Combination
- 3x30 sec Row - 206m, 196m, 190m
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November 8th, 2011
- 1 min Deep KB Squat/ 1 min 300+m Row
-x3
- 1 min Hang/ 1 min Jump Lunges
- 1 min Hang/ 1 min Jump Squats
- 1 min Push Ups/ 1 min Ball Slams
- x2
- 2 min Row >600m
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November 8th, 2011
- 25 TRX Rows, 25 KB Squats, 10 Dumbell Renegade Rows, Rope Pull
- x3
- 80m Bear Walk/ 80m Crab Walk/ 80m Low Hop
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October 30th, 2011
- 50 Push Ups/ 50 Single Arm FreeMotion Pulls with Rotation/ 50 Ball Slams/ 50 Olympic Bar Push Presses/
- 50 Deep Squat Jumps/ 50 Deep Jump Rotating Lunges
- 2 min: 614m row/ 1 min: 309m row/ 30 secs: 200m row
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September 21st, 2011
- Olympic Bar Front Squats/ Pull Up Variations/ Olympic Bar combinations: Varied Reps
- Heavy Dumbell Sumo Squat to Press/ Olympic Bar Side, Front and Rear Lunges: Varied Reps
- Dumbell Clean to Lunge: x5
- 3x1 min Row >300m/ 3x1 min front Plank: Row/Plank Combination
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September 5th, 2011
- 40 min run
- 1 long hill hard run
- 3 short hill sprints
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September 5th, 2011
- 20 KB High Swings
- 20 KB Deep Squats
- 20 Ball Slams
- 20 Rope Power Undulations
- Rope PullDown x 3
- 20 Roundhouse Kicks
- Bear Walks x 4
-x3
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August 29th, 2011
- 20x KB Swings/ Ball Slams/ Burpees/ KB Farmer Walk] x 3
- 5x KB Push Up + Feet Through
- 3x10 Knee High Jumps/ Box Jumps
- Full Body Back Rows - 2x10
- Walkouts x 5
- 35lb Plate Lie to Stand and Press x 10
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August 24th, 2011
- KB 6's
-Deadlifts/ Cleans/ Front Squat/ Back Squat/ Duck Walk/ Roundhouse Kicks/ 2 min plank]]:: x 6
- 30 Handstand Push Ups
- 40 Rope Pull ups
- 50 KB Swings
- 60 Sit Ups
- 70 Burpees
1x500m Row - 2 mins
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August 16th, 2011
- 25 Thrusters (25lb DumBells)/ 60lb DumBell Rowsx10/ Rope Pull Upsx10 ::] x10
- 25 Thrusters (25lb DumBells)/ 60lb DumBell Rowsx10/ Rope Pull Upsx10 ::] x5
- 50 Thrusters (25lb DumBells)/ 60lb DumBell Rowsx10/ Rope Pull Upsx10 ::] x5
- Superlegs x 2 (24 Squats/ 24 Lunges/ 24 Jump Lunges/ 12 Jump Squats)
- 10 KB Swings
- Bear Walks x 6 (Forwards/ Backwards)
x2
- Row: 2x300m< 60 Seconds - minimal break!
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August 13th, 2011
- KB Turkish Get Ups x 10
- 50 KB Box Step Ups
- 25 Kipping Pull Ups
- 35lb Plate Sit To stand Press/ 1 min Plank::]]x3
- 100 Burpees< 5 mins
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July 11th, 2011
- KB Turkish Get Ups x 10 each side
- Knees to Feet to Elbows x 10
- Pull Ups x 5
- Ball Slams x 20
- KB Front Squats x 10
- Bench Body Lowers x 5
- Box Jumps (30") x 10
x3 (First Set: 10:00; Set 2: 9:37; Set 3: 8:34)
- 500m row: 1:48
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July 3rd, 2011
- 10 Renegade Rows (40lb)
- KB Farmer Walk
- 10 Plate SitPress (35lb)
x2
- 10 Inverted Pull Ups
- 10 Box Jumps
- KB straight arm walking lunge (10 each arm)
x2
- TRX
- Body Pull with feet on exercise ball x 10
- Body Push Up with feet on ball x 10
- 15 Squat Press (25lb dumbells)
- 500m row under 1:50
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May 23rd, 2011
- 20 Ball Throws
- 15 FreeMotion FullBody Rows
- 15 Push Ups
x3
- 10 Renegade Rows (45lb DumBells)
- 10 Box Jumps
- 10 MedBall Push Ups (3 MedBalls)
x2
- Bear Walk x 2 (1 Slow, 1 Sprint)
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May 18th, 2011
- 10x KB Turkish Get Ups
- 10x Kneeling Double Jumps
- 10x KB Front Squat
- 20x Ball Throws
- 5 Slow Full Pull Ups
- 5x Bench Hold Body Lower
- 10x Box Jumps
x3
- 1 min >300m Row
- 1 min Plank
- 1 min Rest
x3
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May 11th, 2011
- 2x Farmer walks with kbs + stair runs with kbs
- 2x10 Knee high jumps/ Ball throws/ kb swings
- 2x10 Rollback burpees + ball throws
- 1 min >300m row
- 2x10 50lb Renegade rows
- 2x10 double kb swing/ drop/ pop back
- 2x10 single kb swing/ drop/ pop back
- Freemotion bar work
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May 9th, 2011
- 10-->6 kb swing/ burpee combination
- 10x kb floorwipers
- 10x 2 MedBall standing squats
- 10x MedBall spiderman feet drag push ups
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April 29th, 2011
- 5x8 Bar Squats (35lb plates)
- 1x3 Bar Squats (45lb plates)
- 3x8 Deadlifts (35lb plates)
- 12/10/8 Single Leg Squats
- 5x8 Front Squats (45lb plates)
- 1x10 Glute Ham supported raises
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April 18th, 2011
- 10-10 KettleBell/ Burpee combination - Timed
10 swings/1 burpee, 10 swings/ 2 burpees, 10 swings/ 3 burpees etc. until 10 swings/ 10 burpees
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April 15th, 2011
- 25lb dumbell renegade row with press x10
- 25lb plate sit down-rollback-push press and stand x10
- 25lb dumbell push pressx10
x3
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April 13th, 2011
- 1 min >300m row/ 1 min plank/ 1 min break ]x5
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April 7th, 2011
- Bear Crawl/ Stair Sprint Combination x 5
-(Bear crawl around entire gym/ 5 stair sprints : x5)
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April 6th 2011
- 1 Min Row >300m
- 20-20-10-10 reps