Sunday, December 8th, 2024
12PM, Trinity
400x 15lb Mace (10mins) + 3x 1 min bag + bare hand + kata + stretch
5PM, 19Dutch
10x push sit + 10x frog + left 5s x45lb kb + 10x foot switch + right 5s x45lb kb - (8,6,4,2/4321) - 11:30
kata + Stretch - 10 mins
Saturday, December 7th, 2024
4PM, 19 Dutch
400x 27.5lb Mace
45lb kb - 30,25,20,15,10,5 - 6:50 continuous
Monday, October 28th, 2024
245PM, Trinity
300x 15lb Mace - 8 mins
4PM, 19Dutch
400x 25lb Mace + Kata - 20 mins
Friday, October 25th, 2024
3PM, Trinity, <18 mins
10x 36lb kb bench + 20x cable row + 5,5x 24kg kb clean & press + 5,5x 32kg snatch + 10,10x 40kg kb clean - 3 rounds
Heavy.
Wednesday, October 23rd, 2024
11AM, Trinity with John, <15 mins
5,5x 53lb kb clean & press + 5,5x 45lb clean & press + 5x pull ups leg raise + 20x ring rows - 3 rounds + stretch
4PM, Trinity with John
4 mins mace crossovers + 2,2 single outside + 2 mins bag + 2 mins cables
2 mins crossovers + 1,1 inside +stretch
Tuesday, October 22nd, 2024
11AM, Trinity with John, ~9 mins
5,5x 45lb db snatch + 5x frogs - 3 rounds - 3:30: 10x 35lb bench + 20x 25lb db uppercuts - 3 rounds - 2:45
(10 cals + 5 pull ups)x2 + 5 cals + 5 pull ups - 3:00
Monday, October 21st, 2024
10AM, Trinity with John, 22 mins
8 mins 15lb single mace + 6 mins 25lb double crossovers + 8 min stretch
2PM, 19Dutch with John, 20 mins
9 mins - 30,25,20,15,10,5 kb combos + 11 min stretch
Saturday, October 19th, 2024
12PM, Trinity with John, 12:39
5x 10 ring pull ups + 5x 10 tire push ups + 10,10,10,10,5,5 kb snatches
Reps 7-10 on the pull ups were brutal! The pace was almost too fast for me, shouldn’t have let Duddy lead.
Friday, October 18th, 2024
10AM, Trinity with John, ~25 mins
5x sled drag-push - 5:30, 4x 15lb mace - 8:00, 50x ring row + 5x (5 tire flips+ 10x sledge) - 6:00
3x (25,25,10,10 punch cables @11.0 + bag work, ~ 30 sec non-stop sets) - 5:30
Not a word spoken. Non stop action on every rotation. Built to this on the last two workouts…
230PM, 19Dutch, 30 mins
3x30lb mace right hand + kata + stretch
Thursday, October 17th, 2024
10AM, 19 Dutch
400x 25lb mace + kata + stretch - 25 mins
245PM, Trinity with John - 15 mins
20x bench kb row + 10,10x 45lb kb rev lunge + 10,10x kb clean + 20x ring row + 5x ring pull up
3 rounds —kb switch to snatch, push press. Last round was killer. Tasted metal afterwards.
Wednesday, October 16th, 2024
10AM, 19 Dutch
300 left hand 30lb mace
330PM, 19Dutch with John
10x push, frog, 4s kb + 10s jump lunge, pull ups -4 rounds + 4x 10x 75lb db rows + stretch - 25 mins
Friday, October 11th, 2024
715AM, Trinity
8 mins 15lb mace + 8 mins karate + 4 mins stretch - 20 mins
215PM, 19Dutch with John
100x 25lb mace + 5sx 45lb kb - 4 rounds + stretch ~35 mins
Tired all week.
Thursday, October 10th, 2024
11AM, 19Dutch
4x100 mace + stretch - 25 mins
245PM, trinity
5x pull ups + 10x bench + 15x tri pressdowns + 20x db curls - 5 rounds - 15 mins
Wednesday, October 9th, 2024
11AM, 19Dutch
50x 45lb db incline press
215PM, 19Dutch with John
8x push + 8x frogs + 8x jump lunge + 4sx kb + 8x pull ups + 8x leg raises + 8x 75lb rows - 4 rounds - 20 mins
8 min stretch
Surprisingly tough and a fast pace.
Tuesday, October 8th, 2024
1130AM, 19Dutch
10x leg raise + 10x push sit +5sx 45lb kb (swing,pull,clean,snatch) + 10x 75lb rows - 3 rounds ~12 mins
330PM, Trinity with Gershon
5x leg raises + 5x db renegades + 5,5x kb strict press + 20x ring rows + 20x sledge - 3 rounds - 20 mins
Monday, October 7th, 2024
330PM, Trinity with Gershon
5 pull ups + 10x kb bench + 15 cable row + 20 db curls - 5 rounds- 22 mins
Sunday, October 6th, 2024
1130AM, Trinity
4x single 15lb mace - 8 mins
1PM, Trinity
10x bench press + 10x alt curls + 10x tri push downs - 5 rounds - 7-1/2 mins
Saturday, October 5th, 2024
915AM, Trinity with John
50 ring pull ups (10,8,6,4,2,5,5,5,5)
Friday, October 4th, 2024
915AM, Trinity with John
4x single 15lb mace + 4x 20lb alternating single mace - 16 mins
50x kb bench + 60x alt,double bicep curls +20x ring dips + 40x cross cable pulls - 16 mins
3PM, 19Dutch
4x 3 mins 25lb mace - 18 mins
Thursday, October 3rd, 2024
1045AM, Trinity with John, 23 mins
4x2 min single 15lb mace +[5x bar crosshand pull ups + 10x 40lb db incline bench + 15x 35lb kb bench rows] - 2 rounds + [10x 50lb bench db pullovers + 20x cable cross pulls] - 4 rounds
2PM, 19Dutch, 16 mins - 4x100 25lb mace
Wednesday, October 2nd, 2024
10AM, 19 Dutch, 10 mins
5x pull ups + 10x 45lb db incline bench + 15x 40lb kb bench rows
1PM, Trinity with John, 30 mins
5x pull ups + 10,10x 36lb kb rotations + 15x 95lb bench press + 20x 25lb db seated curls - 3 rounds + [+ 2x 25 - air cable crossover rows]
First great session in a week since being injured!!
5PM, 19 Dutch, 20 mins 25lb Mace - 4x100
Monday, September 30th, 2024
645AM, Trinity, 10 mins
kb incline bench rows + 25lb db seated curls + cable tricep push downs - total 100+50+50
Hip has been injured since last Wednesday so no movement or legwork.
245PM, Trinity, 9 mins
15x bench + 5x pull ups + 10,10x kb strict seated press - 3 rounds
515PM, Trinity, 12 mins
kb strict seated press + db curls (alt+together) + single arm reverse tricep - 3 rounds - 4 mins per round
Tuesday, September 24th, 2024
9AM, Trinity, Total ~25 mins
8 mins 15lb mace + [10x kb bench+10x sledge+1 min bag work+25,1025,10 @12 cables - 2 rounds] +10 min stretch
1030AM, 19Dutch with John, Total 32 mins
3 mins 25lb mace crossovers/ 3 mins jump rope - 2 rounds + 30,25,20,15,10,5x kb work - 10 mins + 10 min stretch
Monday, September 23rd, 2024
215PM, 19Dutch, Total 41 mins
1 min jump rope+2 mins 25lb mace+4sx 45lb kb+4 strict pull ups+8x75lb db row - 4 rounds-30 mins
11 min stretch
Thursday, September 19th, 2024
215PM, Trinity with John, Total 10 mins
1x sled+5,5x kb clean & press+5x pull ups+15x cable pull+10,10x 25lb plate rotate press+10x sledge+15x 25lb bench - 5 mins - 2 rounds
Wednesday, September 18th, 2024
1030AM, 19 Dutch, Total 20 mins
5sx 45lb KB + 10x 75lb DB rows + 10x push sit + 10x frog hop + 10x jump lunge - 3 rounds + 3x10 pull ups = 15 mins
Brutal pace. Kept each round sub 5 mins and did all the pull ups at the end.
5 min stretch + tensho
1030AM, Trinity with John, Total 22 mins
8 mins 15lb mace + 6 mins bag/cables (25,10,25,10)+ 8 mins Chop/Pull @20 on cables)-10,8,6,4,2
Tuesday, September 17th, 2024
645PM, Trinity, Total 9 mins
5 strict bar pull ups+10,10 kb cleans+10,10 45lb db snatches+20 jump lunges
5 strict bar pull ups+10,10 kb cleans+10,10 45lb db snatches+20 frogs
5 strict bar pull ups+10,10 kb cleans+10,10 45lb db snatches+10 jump lunge+10 frogs
Monday, January 22nd, 2024
9AM, Trinity with John, Total 28 mins
400 15lb single arm mace (non stop)
Round 1: 25 ring pull ups, 25,25 sledgehammer, 25 tire push pike, 25 frog hop
Round 2: 2x 25 hydraulic jab cross, 25 waterbag same
Round 3: 50 ring rows, 50 jump lunges
18 mins