Monday, December 11th, 2017
4PM, Burn 60 WeHo with Sam
25x 50lb kb:: Swing/ High Pull/ Clean/ Snatch
8 min cap per round. 4 rounds.
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Sunday, November 26th, 2017
6PM, Burn 60 WeHo with Andrew, ~35 mins
0.3 @8.0/ 30 x50lb kb swing - 0.3 @9.0/ 30 x50lb kb high pull - 0.3 @10.0/ 30 x50lb kb clean - 0.3 @11.0/ 30 x50lb kb snatch ~22 mins
0.15 @9.0/ 15 x50lb kb swing - 0.15 @10.0/ 15 x50lb kb high pull - 0.15 @11.0/ 15 x50lb kb clean - 0.15 @12.0/ 15 x50lb kb snatch ~ 12mins
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Saturday, November 25th, 2017
930AM, LockBox with Kris, ~40 mins
500m row/ 5,5,5 box jumps/ rope climb x1/ 10x ring-bar muscle ups/ kb farmer walk-250m ski x2/ bar rotation press x2-plate sit to stand x2
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Friday, November 24th, 2017
1PM, LockBox, 20 mins
15 ring push up/ 5,5x 60lb db snatches/ ring swing/ 16x 45lb db lungs/ 10x 100lb rows - 4 rounds
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Monday, October 30th, 2017
8PM, WeHo with Sam
0.25 min mile (9.0,10.0,11.0,12.0)/ 5,5 Bag GU/6sx 2KB 45lb/ 5x TUR
4 rounds. Round 3 was horrendous. Took us about 36 mins. Aiming for 30 mins next time.
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Friday, October 20th, 2017
3PM, WeHo Kris and Sam
8 min mile/ 8 min: 5x TUR/ 50x Pulls/ 20x Pike/ 5,5 45lb db Snatch/ 10x double 30lb kb ovh lunge - 2 rounds
Brutal. Couldn't get the 8 min rounds on the floor!
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Thursday, October 19th, 2017
7AM, Gym with Steve
Walk of death/ double renegades plus 20 paces
Heavy double kb lunges/ Lighter ovh single kb lunges - 20 reps each
TUR/ 75lb ball slam - 10 alternating reps
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Monday, October 16th, 2017
7AM, Gym with Steve
0.5 @8.0+/ 10x 50lb kb: 1/0.5 @9.0 +/ 6sx 45lb kb doubles: 0.5 @9.0+/ 8sx 30lb kb doubles
0.25 @8.0+/ 8x 50lb kb: 1/0.25 @9.0 +/ 4sx 45lb kb doubles: 0.25 @9.0+/ 6sx 30lb kb doubles
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Monday, September 25th, 2017
6PM, Burn 60 WeHo with Sam
1/2 mile (2:56)/ 3x 50lb Bag Get Ups/5sx Single 50lb kb/ 4sx Double 45lb kb/ 5xTUR/ 10x Hoist
1/4mile @ 12.5/ Repeat above
Not timed. Coming off 2 weeks in Europe so no recovery whatsoever.
KB order: Swing-Pull-Clean-Snatch
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Sunday, August 13th, 2017
12PM, UCLA with Steve
3x 400m - 1:40/ 1:30/ 1:30
2x 100m sprints
6PM, Burn 60 WeHo, 48:30
1 mile (6:40)/ 25 push pike/ 10s x 50 lb kb (swing-pull-clean-snatch: 80 rep total)
0.75 mile (4:50) Repeat - 0.5 mile (3:11) Repeat/ 0.25 mile (1:24) Repeat
Very, very hot. Felt the whole workout in my chest. Keeping the pressure on during the runs hurt.
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Wednesday, August 9th, 2017
3PM, Burn 60 with Kris & Nick
Padwork - Kicks/ Hands/ Conditioning
3 rounds of: 0.25 @9.0/ 8sx Heavy kb/ 5x 45lb db manmakers/ 10x 90 degree hanging t2b/ 18x35lb kb walking lunges
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Sunday, August 6th, 2017
1145AM, Gym with Steve
Partner 1 - Airdyne bike
Partner 2 - 30 lunges/ 5x 75lb ball ovh slam/ bag carry/ 5x renegades/ bag carry/ 30 lunges
About 6 mins (100 cals on bike per person)
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Sunday, August 13th, 2017
12PM, UCLA with Steve
3x 400m - 1:40/ 1:30/ 1:30
2x 100m sprints
6PM, Burn 60 WeHo, 48:30
1 mile (6:40)/ 25 push pike/ 10s x 50 lb kb (swing-pull-clean-snatch: 80 rep total)
0.75 mile (4:50) Repeat - 0.5 mile (3:11) Repeat/ 0.25 mile (1:24) Repeat
Very, very hot. Felt the whole workout in my chest. Keeping the pressure on during the runs hurt.
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Wednesday, August 9th, 2017
3PM, Burn 60 with Kris & Nick
Padwork - Kicks/ Hands/ Conditioning
3 rounds of: 0.25 @9.0/ 8sx Heavy kb/ 5x 45lb db manmakers/ 10x 90 degree hanging t2b/ 18x35lb kb walking lunges
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Sunday, August 6th, 2017
1145AM, Gym with Steve
Partner 1 - Airdyne bike
Partner 2 - 30 lunges/ 5x 75lb ball ovh slam/ bag carry/ 5x renegades/ bag carry/ 30 lunges
About 6 mins (100 cals on bike per person)
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Sunday, July 30th, 2017
1145AM, Gym
0.5 @ 8.0/ 3 rounds of 5 reps - Renegades/ TUR/ Sasquatch/ Hoist/ 75lb Ball
0.5 @ 9.0/ 2 rounds of 5 reps - Renegades/ TUR/ Sasquatch/ Hoist/ 75lb Ball
Lots of breaks but every rep was tough.
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Friday, July 28th, 2017
8AM, LockBox, 30 mins
500m ski/ 5x KB Renegades/ 5x Plate lie to ovh/ 5,5 plate rotate press
4 rounds
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Monday, July 10th, 2017
10AM, LockBox
10,000m ski <47 mins
Hot.
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Sunday, May 7th, 2017
6PM, WeHo
4 min jump rope/ 4 min 20lb mace/ 1/2 mile (3:27/ 3:15/2:57/2:59) - 4 rounds
6sx 50lb kb singles + 4sx 45lb kb doubles - 3 rounds in 9:15
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Friday, May 5th 2017
4PM,WeHo
Mace/ Jump Rope - 4 rounds x 3 mins
Karate
6s x 50lb single kb/ 4s x 45lb double kb - 3 rounds - 10+ mins
Was on track to go sub 10 but my left grip gave out and I had to put the bells down.
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Monday, May 1st, 2017
11AM,WeHo with Kris
0.5 sprint/ 10s x single 50lb kb/ 5s x bag GU/ 10 x 45lb kb lunges
4x ~12 min rounds
Great workout
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Tuesday, April 18th, 2017
930AM, Gym with Steve and Kris, 25 mins
25lb Weight vest + 2x 15lb kb - 25 lunges/25 squats/25 lunges/25 squats
90lb db walk of death/ 5 push ups + 2 pulls + burpee + 20 steps uphill
110lb sandbag bearhug walk/ 2x TUR + Hoist + 20 steps uphill (+ 30 sec hold inside at the end)
2 mins - Assault Bike (60 cals)/90 seconds heavy bag
Very, very tough workout. Hardly a word spoken.
Finished first on the DB set. Way behind on the bagwork.
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Sunday, April 16th, 2017
130PM, LockBox, ~40 mins
500m ski/ 5,5,5 box jumps/ 5,5,5 10lb ball slams/ 25,25 bag spins/ 1,1 MU/ rope climb/ 500m row/ 5x 100lb renegades/ ring swing
2 rounds
Took my time.
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Saturday, April 15th, 2017
12PM, Gym with Steve and Kris
25lb Weight vest + 2x 15lb kb - 25 lunges/25 squats/25 lunges/25 squats
10x :: TUR/ Hoist/ 75lb Ball up to slam/ Sasquatch Long Swing
2 mins - Assault Bike/ Rope pull (Seated + Standing)
Squats/ 10x Burpee pull up
Absolutely horrendous middle section. Every single movement was a max rep.
Headache and nausea followed!
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Monday, April 10th, 2017
430PM, Brentwood with Kris
0.25 sprint/ 5sx single 30lb kb snatch ovh squat/ 5s x (40lb or 35lb) double kb/ 5s x kb
4 x7 min rounds
Great workout
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Wednesday, April 5th, 2017
3PM, Brentwood with Kris and Nick
1-1/2 hrs of padwork etc
3 rounds: 0.5 sprint/ 5s x heavy kb/ 4s x 40lb double kb
~7 min rounds
Dynamite session!
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Monday, April 4th, 2017
430PM, Gym with Steve
1 min rope pull/ 1 min bike - awful!
10x 50lb ball pick up slam/ +burpees (alternated each rep between each other)
10x Hoists (alternating)/ 5x TUR (alternating)
50 Stroop rope slams/ 25 double 50 singles rope slams
Very tough workout.
6PM Class with Kris (bunch of half mile runs)
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Tuesday, March 14th, 2017
330PM, Burn60 with Sam, ~30 mins
0.25 run/ 5,5x Bag GetUps/ 25x push pike/ 50x body rows/ 6x 45lb kb doubles
3 rounds < 10 mins each
Put a slight pace on it. Double KBs were excruciating. Sam was very slow on the body rows.
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Monday, March 13th, 2017
5PM, LockBox
1,000m ski/ 25 Pull Ups/ 5x Sandbag TUR/ 10x Sandbag Hoist/ 10x 60lb DB Snatch/ 500m row
2 rounds
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Wednesday, March 8th, 2017
4PM, Burn 60, 30 mins
1/2 mile @9.0+/25 Push Pike/ 50 Body Rows/ 5,5 KB GetUps/ 8x Double KB
2 rounds @ 15 mins per round
The double KB work was pure hell (Swing-Pull-Snatch-Alternate-Clean)
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Wednesday, March 8th, 2017
4PM, Burn 60, 30 mins
1/2 mile @9.0+/25 Push Pike/ 50 Body Rows/ 5,5 KB GU/ 8sx Double KB
2 rounds @ 15 mins per round
The double KB work was pure hell
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Sunday, March 5th, 2017
11AM, LockBox
5,000m ski: 22:30 mins
5x 100lb bag TUR/ 5x Slow Ring MU/ 5x 10lb ball slams/ 5,5x 60lb db snatches / 5x 100lb db renegades
3 rounds (Fast Ring MU Round 2/ Bar MU Round 3)
8:00/ 6:30/ 5:00
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Sunday, Feb 19th, 2017
6PM, Burn WeHo with Andrew, 1 hour
0.25 @9.0/ GU (4,4)/ 4x Gorilla Renegades/ 4x 12lb ball slams/ 4sx double kb 45s/ 4,4 100lb bag lunges/ 4x slide crawl
4 rounds
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Saturday, Feb 18th, 2017
145PM, Gym with Steve and Kris, 29 mins + 25lb weight vest
15 reps (did sets of 5)
110lb TUR/ 110lb Hoist/ 90lb renegades/ Wall walks/ Rope pull ups
Absolutely brutal workout. One of the best of all time. Every rep required full commitment. 10 sec 3 stage hold on the last wall walk. 15 sec overhead hold on the last TUR.
8PM, Burn WeHo with Andrew, 45 mins
0.25 easy/ Bag lunges (10,10)/ 5sx 50lb kb/ Slide crawl
Finished with a slow mile.
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Monday, Feb 6th, 2017
1030AM, LockBox with Kris, >1hr
25/20/15/10
Ring pull ups/ ring push ups/ Ring strict rows/ calories on bike-row/ski
Moved slowly through it all
6PM, Burn 60, 45 mins
Kris's class. Nearly killed me.
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