01 MAR 16, TUE
> 2x 2+2 TGU, 5+5 SLDL (24kg); 10 min EMOM 10+10 Swing 32kg
02 MAR 16, WED
> 3+3 TGU (32kg); 15min AMRAP Snatch 16kg (200)
03 MAR 16, THU
04 MAR 16, FRI
> SFG Prep Day 1 (24kg, 2 sets)
>
16.2 (168); SFG Prep Day 1 (50#, 1 set)
05 MAR 16, SAT
> SFG Prep Day 2 (24kg, 5 reps, 2 sets)
06 MAR 16, SUN
07 MAR 16, MON
> SFG Prep Day 3: 24kg Snatch 10+10 x 7 EMOM; 2 sets 24kg, 1 set 16kg
> BJJ
08 MAR 16, TUE
> Handstands;
S&S
09 MAR 16, WED
> Handstands; 3+3 TGU 32kg; 100 Snatches 24kg, 100 Snatches 16kg (20-15-10-5)
10 MAR 16, THU
11 MAR 16, FRI
>
16.3 (79);
Flight Simulator; SFG Prep Day 1 (16kg, 3 sets)
12 MAR 16, SAT
13 MAR 16, SUN
>
S&S (24kg)
14 MAR 16, MON
> BJJ
15 MAR 16, TUE
16 MAR 16, WED
17 MAR 16, THU
18 MAR 16, FRI
>
SFG 1
19 MAR 16, SAT
>
SFG 1
20 MAR 16, SUN
>
SFG 1
21 MAR 16, MON
> BJJ
22 MAR 16, TUE
23 MAR 16, WED
24 MAR 16, THU
25 MAR 16, FRI
>
16.5
26 MAR 16, SAT
27 MAR 16, SUN
> KB Snatch 16kg + Push-up (20-15-10-5)
28 MAR 16, MON
> BJJ
29 MAR 16, TUE
30 MAR 16, WED
31 MAR 16, THU
01 APR 16, FRI
> TGU (24kg), BU Press (12kg) x 3; Press 29kg 3x3; Windmill, Bent Press
02 APR 16, SAT
03 APR 16, SUN
>TGU + Windmill (16kg) x 3; 2:1:1 Snatch (28kg) 4+4; Double KB Work 16kg
04 APR 16, MON
> BJJ
05 APR 16, TUE
06 APR 16, WED
> TGU (24kg) + BU Press (12kg) x 3; 3 x 5 Press Ladders (20kg); 100 UB Snatch 16kg; 100 UB Snatch 12kg
07 APR 16, THU
08 APR 16, FRI
> TGU (24kg) + BU Press (12kg) x 3; Press (28kg) 3x3; Windmill, Bent Press
09 APR 16, SAT
> BJJ
> TGU + Windmill (16kg); 5+5 2:1:2 Snatch (28kg); Double KB Work (16kg)
10 APR 16, SUN
> Double KB Work (16kg)
11 APR 16, MON
12 APR 16, TUE
> TGU + BU Press (12kg) x 3; 4 x 5 Press Ladders (20kg) + Fat Grip Pull-up
13 APR 16, WED
> 2 x 2 TGU + 2 SLDL (24kg); 100 UB Snatch 16kg, 12kg, 10kg
14 APR 16, THU
15 APR 16, FRI
> TGU (28kg) + BU Press (12kg) x 3; Press (28kg) 4 x 3; Windmill, Bent Press,
Cook Drill
16 APR 16, SAT
> BJJ
17 APR 16, SUN
18 APR 16, MON
> BJJ
19 APR 16, TUE
20 APR 16, WED
21 APR 16, THU
22 APR 16, FRI
> TGU + BU Press x 3; Press (24kg) 4 x 3 ; Handstands; Windmill, Bent Press
23 APR 16, SAT
> BJJ
> TGU + Windmill (16kg); Snatch 2:1:2 (28kg) 5+5; L1 Skills (16kg)
24 APR 16, SUN
> Double KB Work (16kg)
25 APR 16, MON
> BJJ
26 APR 16, TUE
> TGU (28kg) + BU Press (16kg) x 3; 3 x 3 Press Ladders (24kg) + Pull-up
27 APR 16, WED
> 2 TGU (24kg) + 2 SLDL (24kg) x 2; 100 Snatch (24kg); 100 UB Swing (24kg)
28 APR 16, THU
29 APR 16, FRI
> TGU (24kg) + BU Hold (16kg) x 3; Press (32kg) 3 x 1; Windmill, Bent Press
30 APR 16, SAT
>
NAGA Orlando
01 MAY 16, SUN
> TGU + Windmill (16kg) x 2; 2:1:2 Snatch (28kg) 6+6; Double KB Work (24kg)
02 MAY 16, MON
03 MAY 16, TUE
> TGU (28kg) + BU Press (16kg) x 3; 4 x 3 Press Ladders (24kg) + Pill-up (20#)
04 MAY 16, WED
05 MAY 16, THU
> 2 x 2 TGU (24kg) + 2 SLDL (24kg); 85 Snatch (24kg); 1-mile IBA Run
06 MAY 16, FRI
> Front Squat; CF
07 MAY 16, SAT
> 3 x TGU + Windmill (16kg); 2:1:2 Snatch (28kg) 7+7; L1 Drills (24kg)
08 MAY 16, SUN
> 300 Swings (24kg); Double Snatch Work
09 MAY 16, MON
> BJJ
> 300 Swings (20kg)
10 MAY 16, TUE
> 3 x TGU (24kg) + BU Press (12kg); 3 x 3 Press Ladder (24kg); 300 Swings (20kg)
11 MAY 16, WED
> 300 Swings
12 MAY 16, THU
> HS
> Push Press (175#); 4 x 5 Power Clean (95#), 7 Bar Muscle-up, 200m Run; 300 Swings
13 MAY 16, FRI
> 300 Swings
14 MAY 16, SAT
> 300 Swings
15 MAY 16, SUN
16 MAY 16, MON
> BJJ; 300 Swings
17 MAY 16, TUE
> HS; 300 Swings
18 MAY 16, WED
> 300 Swings
19 MAY 16, THU
> HS; 300 Swings
20 MAY 16, FRI
> 300 Swings
21 MAY 16, SAT
> 300 Swings
22 MAY 16, SUN
23 MAY 16, MON
> 300 Swings
24 MAY 16, TUE
> HS
25 MAY 16, WED
26 MAY 16, THU
> HS
27 MAY 16, FRI
28 MAY 16, SAT
29 MAY 16, SUN
30 MAY 16, MON
> Half
Murph RX
31 MAY 16, TUE
01 JUN 16, WED
02 JUN 16, THU
03 JUN 16, FRI
04 JUN 16, SAT
05 JUN 16, SUN
06 JUN 16, MON
07 JUN 16, TUE
08 JUN 16, WED
09 JUN 16, THU
10 JUN 16, FRI
11 JUN 16, SAT
>
SFG 2
12 JUN 16, SUN
>
SFG 2
13 JUN 16, MON
14 JUN 16, TUE
15 JUN 16, WED
16 JUN 16, THU
17 JUN 16, FRI
18 JUN 16, SAT
> KB Class
19 JUN 16, SUN
20 JUN 16, MON
21 JUN 16, TUE
> 6 x 10 Wall Ball (16#), 20 Dubs, 4 Muscle-ups
22 JUN 16, WED
> 2.5-mile Ruck (30#)
23 JUN 16, THU
24 JUN 16, FRI
25 JUN 16, SAT
26 JUN 16, SUN
27 JUN 16, MON
> BJJ
28 JUN 16, TUE
29 JUN 16, WED
> 4 x 12 Chest-to-bar, 12 Wall Ball, 12 Box Jump
30 JUN 16, THU
> BJJ
01 JUL 16, FRI
> 5-mile Ruck (30#)
02 JUL 16, SAT
> KB Class
03 JUL 16, SUN
04 JUL 16, MON
05 JUL 16, TUE
> Bench Press 130x5, 150x5, 170x5 + L Chin-ups; Squat 150x5, 175x5, 175x5
06 JUL 16, WED
07 JUL 16, THU
08 JUL 16, FRI
> Press 95x5, 105x5, 125x7 + L Chin-ups; Deadlift 180x5, 205x5, 235x7 + Tuck Hollow;
Cook Drill (24kg)
09 JUL 16, SAT
10 JUL 16, SUN
11 JUL 16, MON
12 JUL 16, TUE
> Snatch; 3 x 10 Deadlift (185#), 10 Muscle-ups, 200m Run
13 JUL 16, WED
14 JUL 16, THU
> Hollow / Arch Rocks 5 x 60sec.
> BJJ
15 JUL 16, FRI
16 JUL 16, SAT
17 JUL 16, SUN
18 JUL 16, MON
> BJJ
19 JUL 16, TUE
20 JUL 16, WED
21 JUL 16, THU
22 JUL 16, FRI
23 JUL 16, SAT
>
KB H2H
24 JUL 16, SUN
25 JUL 16, MON
> 4 x Squat 145x5; 8 x 5 Wall Ball (16#), 3 HSPU, 1 Power Clean (135#)
26 JUL 16, TUE
27 JUL 16, WED
> 60-min Ruck (30#)
28 JUL 16, THU
29 JUL 16, FRI
> Front Squats;
Helen (11:09)
30 JUL 16, SAT
> KB Class
31 JUL 16, SUN
01 AUG 16, MON
02 AUG 16, TUE
03 AUG 16, WED
04 AUG 16, THU
05 AUG 16, FRI
06 AUG 16, SAT
>
Severin RX
07 AUG 16, SUN
>
Armor Building EMOM 24kg x 5, 16kg x 5
08 AUG 16, MON
> Squat; 14min EMOM (odd-even) 200m Run, 3 Power Clean - 3 Jerk (115#)
09 AUG 16, TUE
> gymnastics
10 AUG 16, WED
>
Severin RX + 2-mile Ruck (20#)
> 80 Swings (32kg)
11 AUG 16, THU
12 AUG 16, FRI
> Front Squat 125x5, 150x5, 175x5; 400m Run, 50 Wall Ball (16#), 50 T2B, 400m Run
13 AUG 16, SAT
> Ruck (20#)
14 AUG 16, SUN
> 3 x 10-step Rack Lockout March (290#);
S&S (32kg)
15 AUG 16, MON
> 60-min Ruck
> BJJ
16 AUG 16, TUE
> gymnastics
17 AUG 16, WED
> Push Press 95x3, 115x3, 135x3, 135x3; 7 x 400m Run, 10 Power Snatch (65#)
> BJJ
18 AUG 16, THU
> gymnastics
19 AUG 16, FRI
>
S&S (24kg);
Severin RX
> 2-mile Ruck (30#)
20 AUG 16, SAT
21 AUG 16, SUN
22 AUG 16, MON
> Squat 125, 150, 175, 175x3; 5 x 30 Dubs, 4 Muscle-ups, 5 Power Clean, 6 Jerk
23 AUG 16, TUE
24 AUG 16, WED
25 AUG 16, THU
>
Ring Forward Rolls,
Deep 6 (16kg)
26 AUG 16, FRI
27 AUG 16, SAT
> Swim, 30# Walk
28 AUG 16, SUN
>
S&S (24kg)
29 AUG 16, MON
30 AUG 16, TUE
31 AUG 16, WED
01 SEP 16, THU
02 SEP 16, FRI
>
GORUCK FAD
>
GORUCK Tough
03 SEP 16, SAT
>
GORUCK Tough
04 SEP 16, SUN
05 SEP 16, MON
06 SEP 16, TUE
>
Handstands, Shoulder Flexion; 3-mile Run; gymnastics
07 SEP 16, WED
> BJJ
> easy run
08 SEP 16, THU
09 SEP 16, FRI
> BJJ
> 6-mile Run
10 SEP 16, SAT
> 4 x 4 Power Clan (105#), 24 Dubs, 10 Pull-ups
> BJJ
11 SEP 16, SUN
12 SEP 16, MON
> BJJ
13 SEP 16, TUE
14 SEP 16, WED
15 SEP 16, THU
16 SEP 16, FRI
> BJJ
> 7-mile Run
17 SEP 16, SAT
18 SEP 16, SUN
19 SEP 16, MON
> BJJ
20 SEP 16, TUE
> 3-mile Run;
Handstands, Shoulder Flexion
21 SEP 16, WED
22 SEP 16, THU
23 SEP 16, FRI
24 SEP 16, SAT
> BJJ (no-gi)
25 SEP 16, SUN
26 SEP 16, MON
>
S&S (24kg)
27 SEP 16, TUE
>
Shoulder Taps; 4-mile Run
28 SEP 16, WED
> 10 x 30 Dubs, 10 C2B, 5 HSPU
29 SEP 16, THU
>
Shoulder Taps
30 SEP 16, FRI
> BJJ
01 OCT 16, SAT
> BJJ
> 9-mile Run
02 OCT 16, SUN
03 OCT 16, MON
>
Fat Grip Bench Press 135x5, 155x5, 175x5 + Belt Pull-up x 5; Squat 145x5, 170x5, 190x5
04 OCT 16, TUE
> 4-mile Run;
Shoulder Taps
05 OCT 16, WED
> BJJ
06 OCT 16, THU
07 OCT 16, FRI
> FG Press 80x5, 90x5, 105x10 + Ring Rows x 5; Fat Deadlift 135x5, 155x5, 175x3, 155x5;
Shoulder Taps
08 OCT 16, SAT
> BJJ
09 OCT 16, SUN
>
10-mile Run
10 OCT 16, MON
> Bench Press 130x3, 145x3, 165x3 + Belt Pull-ups x 5;
Squat 140x3, 160x3, 180x3
11 OCT 16, TUE
12 OCT 16, WED
> 3-mile Run
13 OCT 16, THU
> Forearm HS
> Hang Snatch 90x3, 100x3, 115x3;
Snatch 120, 130, 140; Fat Press 85x3, 95x3, 110x6 + Ring Pull-up x 5; Fat Deadlift 120x3, 140x3, 155x6 + 20kg Swing x 5
14 OCT 16, FRI
15 OCT 16, SAT
> 15 Long Cycle (50#), 8 x
Cindy, 15 Long Cycle
> BJJ
> 4-mile Run
16 OCT 16, SUN
17 OCT 16, MON
>
Hang Snatch 95x5, 105x3, 110x1; Fat Bench Press 135x5, 150x3, 170x4 + 10 Belt Chins; Squat 145x5, 165x3, 185x4 + 24kg Swing x 5+5
18 OCT 16, TUE
>
HS
> 400m Run, 50 SDHP, 400m Run, 50 Thrusters, 400m Run, 50 Rear Lunge, 400m Run (55#)
19 OCT 16, WED
> BJJ
20 OCT 16, THU
>
HS; Fat Press 90x5, 105x3, 115x4 + Rope Climb; Fat Deadlift 130x5, 145x3, 165x4
21 OCT 16, FRI
22 OCT 16, SAT
23 OCT 16, SUN
> 5k Run
24 OCT 16, MON
25 OCT 16, TUE
> 10min EMOM (210#) Box Squat x 2; 8min EMOM (265#) Deadlift x 1
26 OCT 16, WED
> 7 x 3 Snatch (85#), 10 Pull-ups
27 OCT 16, THU
>
Kelly (5 x 400m Run, 30 Wall Ball 14#, 30 Box Jump 20")
28 OCT 16, FRI
> BJJ
29 OCT 16, SAT
30 OCT 16, SUN
31 OCT 16, MON
> Shoulder Dislocates, Jefferson Curls, GHD, KB Swings, Bench Press, Pull-ups
01 NOV 16, TUE
> 200m Run x 10; 10min EMOM 110# Good Morning x 2;
KB C&P 64kg
02 NOV 16, WED
03 NOV 16, THU
> C2 Rower 3 x 45:45, 90:90, 180:180;
TGU 100#
04 NOV 16, FRI
> BJJ
05 NOV 16, SAT
06 NOV 16, SUN
07 NOV 16, MON
> 400m Run x 5
> 5min EMOM 155# Front Squat x 5; 8min EMOM 245# Deadlif x 1
08 NOV 16, TUE
> Tuck Hollow Hold, Russian Twist, Tuck-up, Scap Shrug, Incline Push-up, Incline Row, Squat
> 7 x 7 Hang Squat Clean (95#) + 7 HSPU
09 NOV 16, WED
> 5 miles (51:27)
10 NOV 16, THU
> 1RM Press 155#, Tuck-up
> Treadmill Tabata
11 NOV 16, FRI
> 1-mile Run x 2
> 6 x 5 Power Snatch (95#) + 200m Row (18min)
12 NOV 16, SAT
13 NOV 16, SUN
>
Helen (10:18); Front Lever
14 NOV 16, MON
> Squat 3x5 (205#); 21-15-9 Front Squat (125#) + C2B (10:10); BW Squat
15 NOV 16, TUE
> BJJ, Russian Twist
16 NOV 16, WED
> 10k Run (59:59)
17 NOV 16, THU
> Scap Shrugs, Incline Push-ups, Incline Rows
18 NOV 16, FRI
> 6-5-4-3-2-1 225# Deadlift, Muscle-up, HSPU; Tabata Run; Side Plank Twist, Straddle-ups
> BJJ
19 NOV 16, SAT
> 200m x 10; BW Squats, Tuck Hollow Rock
20 NOV 16, SUN
21 NOV 16, MON
> Push-ups, Ground Rows, Forearm Planks
22 NOV 16, TUE
> BW Squats, Side Over Arch,
V-Ups; Squat 3 x 5 (205#); 21-15-9 KB Clean (50#) + Burpees
23 NOV 16, WED
>
Deck Squats; 30-90s x 10 (12mph @3%)
24 NOV 16, THU
> 2 x 5k
25 NOV 16, FRI
> Bent Hollow Rocks, Arch-up, Tuck HLL,
Deck Squats, Pseudo Planche Push-ups, Ground Rows, Planks
26 NOV 16, SAT
> KB Class; Tuck Hollow Rocks
> 30-20s x 8
27 NOV 16, SUN
> Bench Dips, Ground Rows, Single Arm Planks, L HLL
28 NOV 16, MON
> Deck Squats, Twisting Arch-up; Cleans 3 x 1; 16min EMOM 6 KB Swing + 4 C&J
29 NOV 16, TUE
> BJJ; Tuck Hollow Rocks
30 NOV 16, WED
> Bench Dips,
Ground Rows, Single-Arm Planks
01 DEC 16, THU
> 6 x 800m
02 DEC 16, FRI
> 1 x 1 mile; 3 x 400m
03 DEC 16, SAT
>
Ma Strength
04 DEC 16, SUN
05 DEC 16, MON
> 20min AMPRAP 1 Power Clean (95#), 3 Pull-ups, 5 HSPU, 7cal Row; Tuck Hollow Rock, Twisting Arch-up, Deck Squat
06 DEC 16, TUE
> Tuck Hollow Rock,
Negative HLL
> Squat 3 x 1; 2 x 50 UB Dubs, 30 UB Wall Balls
07 DEC 16, WED
> Bench Dips, Ground Rows, Single Arm Planks; 3 x 10 Power Snatch (65#), 20 Ring Dips
08 DEC 16, THU
> 3 x 1 mile; Tuck Hollow Rocks, Negative HLL
09 DEC 16, FRI
> BJJ
10 DEC 16, SAT
> 7 x [every 2:30] 400m Run, Pull-up AMRAP, 60sec Rest
> 10 x 200m
11 DEC 16, SUN
12 DEC 16, MON
> 1RM Snatch Balance (155#), 1RM Snatch (145#); 4 x 12 KB Snatch (50#), 5 Muscle-ups, 250m Run; Twisting Arch-up
13 DEC 16, TUE
> Negative HLL
14 DEC 16, WED
> BJJ
15 DEC 16, THU
> 4 x 2k
> Tuck Hollow Rock, Single Arm Plank
16 DEC 16, FRI
> Squat 3 x 3;
5 x 7 Double Clean, 7 Push Press, 7 Front Squat
17 DEC 16, SAT
> 8 x 100m @6%
18 DEC 16, SUN
19 DEC 16, MON
> Twisting Arch-up
20 DEC 16, TUE
> Hollow Hold, Twisting Arch-up, Negative HLL, Bench Dip, Ground Rows, Planche Lean
> BJJ
21 DEC 16, WED
22 DEC 16, THU
23 DEC 16, FRI
> Negative Dips, Ground Rows, Planche Leans
24 DEC 16, SAT
25 DEC 16, SUN
26 DEC 16, MON
> Hollow Holds, Planche Leans
27 DEC 16, TUE
> Negative Dips, Ground Rows, Planche Leans
> 5 x 50 Dubs, 15 Ring Dips, 7 Double 24kg Cleans, 2min Rest
28 DEC 16, WED
> Negative HLL; 5 x 800m Run, 5 BMU, 15 Push Press
29 DEC 16, THU
> Hollow Hold, Negative Dips, Ground Rows, Planche Leans
30 DEC 16, FRI
31 DEC 16, SAT
> Hollow Holds,
Twisting Arch-up, Negative HLL, Wrist Push-ups, Tripods, Movement