Monday, November 14th 2022
12PM, Central Rock, 15 mins
5 Pull ups+10 bar push pike+15,15x 44lb kb clean+10,10x 50lb db snatch
3 mins per round with 1 min recovery - 4 rounds
4PM, GR, 8 mins
250m row/25x 70lb kb swings (200/20+150/15+100/10+50/5)
10x 70lb kb rows + 10x double 44lb kb (swing,pull,clean,snatch,alt) - 5 rounds
Friday, November 11th 2022
1 min jump rope+2x single leg squats+4x 44lb kb gu+6x pull ups+8x 60 lb db snatches+ 10x push pike+20x body row+300m row - 3 rounds
Karate
Tuesday, November 5th 2022
1030AM, Flatiron EC, 35 mins
2 min jump rope + 5s kb (44lb,53lb,62lb) + Kihon -3 rounds
Kata (Jion, Gojushiho-sho,Meikyo)
Monday, November 7th 2022
2PM, Central Rock Gym, bouldering 30 mins
9 mins of pull, push, kb easy work
3PM Grassroots, 40 mins
30x 44lb kb swings + 20x 20lb db walking lunges + 10x 50lb bench incline rows + 5x 70lb db squats
25x 44lb kb high pull + ………(53lb kb for the rest)
Kata (Tekki 123, Hangetsu, Sanchin, Tensho, 2 Step Kihon) + Stretch
Tuesday, November 1st 2022
3PM, Flatiron EC, 40 mins
5 pull up+10 push pike+0.15 run - 2 rounds
5x 80lb renegades+10x 70lb kb swings+5 leg raises+10x 100lb cable rows+0.15 mile run - 2 rounds
2 step Kihon and Kata (Tekki 123, Meikyo, Gojushihosho, Jion, Hangetsu, Sanchin, Tensho)
Thursday, October 27th 2022
10AM, Flatiron EC, ~35 mins
2 min jump rope 10x 44lb kb (8,6,4,2 + jump rope)
Kihon + Kata
Monday, October 24th 2022
11AM, Flatiron EC, ~30 mins
2 mins jump rope + 16x cable pulls/80lb db rows/double 44lb kb (hp)(c)/ 95lb bench/ cable push -2 rounds
Kata + Stretch
Friday, October 21st 2022
9AM, Grassroots, 30 mins
KB 5s + Bar work + Stretch
Monday, October 3rd 2022
5PM, B60, 50 mins
500m ski <2 mins, 100x 20lb mace (alternating hands), 25,25,25,25 bag combos, 25,25x 50lb kb cleans - 2 rounds - 25 mins
Karate + Stretch ~ 25 mins
Sunday, October 2nd 2022
8AM, B60
10x walking ovh lunges (20lb dbs) + 20x 65lb db + 20 cals assault bike + 20 cals ski + 5s x 45lb kb + 20s x 20lb mace
2 rounds
Monday, September 19th 2022
630AM, B60, 10 mins
1sx 50lb KB + 4x 45lb plate Roll Up + 10 cal Assault bike - 5 rounds
Friday, September 9th 2022
7AM, B60, ~22 mins
2x 45lb plate Roll Up + 4x 50lb bag GU + 8x Pull Up + 10 Swoop Push + 20 Kick through - 3 rounds
Wednesday, September 7th 2022
9AM, B60 with Chad, ~40 mins
0.20 run + 50lb KB:GU,Swing,High Pull,Clean,Snatch,Press,Windmill,GD + 10x 20lb DBs OVH walking Lunges +5,5x 65lb DB Snatch + 10x 45lb DB walking lunges x2 rounds (~15 min per round)
Monday, September 5th 2022
1015AM, B60 with Chad, ~50 mins
0.25 run/ Bag work - 0.2/0.15/0.1/0.05 - 5 rounds ~ 15 mins
5,5x 50lb bag GU/ 15 cal ski - 2 rounds ~15 mins
5 pull ups+10 push pike + 20 jump lunge - 5 rounds ~10 mins
Monday, May 31st 2022
1115AM, B60 20 mins
0.25 miles-25 ski cals-25 bike cals - 2 rounds
0.5 miles ~3:20, 2 mins bagwork
Friday, May 26th 2022
7AM, B60 ~38 mins
0.2/20s - Tread, Ski, 5,5x 50lb DB, Bike, 10x 50lb Double KB - 5 rounds
Tuesday, May 24th 2022
130PM, Karate + Mace ~45 mins
25sx 10lb single + double mace, 4x25 35lb mace, 5s x45lb kb for 5 sets, Kihon + Kata
Monday, May 23rd 2022
915AM, B60 with Chad, 25 to 5, Tread-Ski-Bike-56lb KB ~30 mins
0.25 run, 25 cals ski and bike, 5x kb-swing-pull-clean-snatch-push press
0.20/4, .15/3, .1/2, .05/1
5PM, Karate + Mace ~40 mins
25s standing kihon, 50 double 10lb mace, 2x 100 crossovers 25lb mace, 4x25 35lb mace, Kata