Third World Warrior

01 MAY 15, FRI
> Bench Press 150x3, 170x3, 195x4

02 MAY 15, SAT
> Squat 185x3, 205x3, 215x3

03 MAY 15, SUN

04 MAY 15, MON
> Push Press 115x3, 130x3, 145x3
> BJJ

05 MAY 15, TUE

06 MAY 15, WED
> Jump rope; Deadlift 220x5, 250x3, 280x4; Pistol 5#/Ab wheel 5x10

07 MAY 15, THU
> BJJ (no gi)

08 MAY 15, FRI

09 MAY 15, SAT
> Jump rope, shadowbox; Bench Press 160x5, 185x3, 205x2; Squat 180x5, 205x3, 230x6; 100 KB Snatch 45#

10 MAY 15, SUN

11 MAY 15, MON
> KB Swings, TGU 45x6; Press 95x5, 110x5, 125x7
> BJJ

12 MAY 15, TUE

13 MAY 15, WED
> Deadlift 225x5, 260x5, 295x5
> BJJ

14 MAY 15, THU
> "boot camp"
> Bench Press 140x5, 160x5, 185x5

15 MAY 15, FRI
> Squat 3x5

16 MAY 15, SAT
> CF Kettlebell

17 MAY 15, SUN
> CF Kettlebell

18 MAY 15, MON

19 MAY 15, TUE
> Press 100x3, 115x3, 130x7; Deadlift 240x3, 275x3, 310x6
> BJJ

20 MAY 15, WED

21 MAY 15, THU
> Bench Press 150x3, 170x3, 195x3; Swings/Pullups 50; TGUx10

22 MAY 15, FRI
> Squat 170x3, 195x3, 225x7, 250x1; Swings; TGU

23 MAY 15, SAT
> Run; Swings; TGU

24 MAY 15, SUN
> Press 110x5, 125x3, 140x2, 160x1; Swings; TGU

25 MAY 15, MON
> Partner Murph relay

26 MAY 15. TUE
> BJJ

27 MAY 15, WED
> Sumo Deadlift 260x5, 295x3, 330x1, 385x1, 400x1; 50 Swings; 4 TGU

28 MAY 15, THU

29 MAY 15, FRI

30 MAY 15, SAT

31 MAY 15. SUN
 
Last edited:
01 JUN 15, MON
> Bench Press 531; 80 Swings, 10 TGU
> BJJ

02 JUN 15, TUE

03 JUN 15, WED
> Squat 531; Swings

04 JUN 15, THU
> BJJ

05 JUN 15, FRI

06 JUN 15, SAT
> 80 Swings (45#); 10 TGU (45#); 20 min Jog

07 JUN 15, SUN

08 JUN 15, MON
> BJJ

09 JUN 15, TUE

10 JUN 15, WED
> Handstands, V-sit, Cross; Press 3x5, Deadlift 3x5; 100 Swings (45#); 10 TGU (45#)

11 JUN 15, THU
> BJJ

12 JUN 15, FRI

13 JUN 15, SAT
> Handstands; Bench Press 130x5, 150x5, 170x5, Cross; Squat 160x5, 185x5, 210x5, V-sit; 100 Swings (45#), 10TGU (45#)

14 JUN 15, SUN
> Run, KB Snatches

15 JUN 15, MON
> Press 3x3; Handstands; 20 1a Swings + 80 2a Swings (55#); 10 TGU

16 JUN 15, TUE
> Title Boxing Power Hour

17 JUN 15, WED
> Deadlift 3x3; V-sit; Handstands

18 JUN 15, THU

19 JUN 15, FRI
> Handstands; Bench Press 140x3, 160x3, 180x3; Cross; 20 1a Swings + 80 2a Swings (55#); 10 TGU

20 JUN 15, SAT
> Title Boxing Power Hour

21 JUN 15, SUN
> Handstands; Squats 175x3, 200x3, 220x3; V-sits

22 JUN 15, MON
> BJJ

23 JUN 15, TUE

24 JUN 15, WED

25 JUN 15, THU
> Swings 40+60; TGU 10
> BJJ

26 JUN 15, FRI
> Swings 40+60 (55#); TGU 10; 7-min Burpees; Handstands

27 JUN 15, SAT
> Shadowbox; Swings 40+60 (55#); TGU 10

28 JUN 15, SUN

29 JUN 15, MON
> BJJ

30 JUN 15, TUE
> Swings 60+40; 10 TGU
 
Last edited:
01 JUL 15, WED
> Swing 60+40 (45#); 10 TGU

02 JUL 15, THU
> BJJ

03 JUL 15, FRI

04 JUL 15, SAT
> NAGA Orlando

05 JUL 15, SUN

06 JUL 15, MON
> Swings 80+20 (55#); 10 TGU

07 JUL 15, TUE

08 JUL 15, WED

09 JUL 15, THU
> Circuits

10 JUL 15, FRI
> Swings 80+20 (55#); 10 TGU; 7-min Burpees

11 JUL 15, SAT
> 100 KB Snatches (35#)

12 JUL 15, SUN
> Simple & Sinister (24kg)

13 JUL 15, MON

14 JUL 15, TUE
> BJJ

15 JUL 15, WED

16 JUL 15, THU
> S&S (24kg)

17 JUL 15, FRI
> S&S (24kg)

18 JUL 15, SAT
> S&S (24kg)

19 JUL 15, SUN
> 100 KB Snatch (24kg); Deep 6 (25#)

20 JUL 15, MON
> Press 3x5; Pullups 5x10; Swings 10x5 (24kg)

21 JUL 15, TUE
> TGU 6 (65#); Deadlift 3x5; Front Lever 5x5s; 232 KB Snatch (15:00, 16kg)

22 JUL 15, WED

23 JUL 15, THU
> Bench Press 3x5; L-Pullups 5x5; SFG Prep Day 1 (2 rounds, 24kg)

24 JUL 15, FRI

25 JUL 15, SAT
> Squat 3x5; Fron Lever 5x5s; SFG Prep Day 2 (1 round, 24kg)

26 JUL 15, SUN

27 JUL 15, MON
> Orlando Kettlebells Skills Clinic
> Press 3x3; Cross 5x9s; 10min EMOM 11 Swings (32kg)

28 JUL 15, TUE
> TGU 32kg x 6; Deadlift 3x3; Front Lever 5x8s; 15min AMRAP 16kg KB Snatch (240)

29 JUL 15, WED
> 30min Run

30 JUL 15, THU
> KB Class
> Bench Press 3x3; Pullups 5x10

31 JUL 15, FRI
> Squat 3x3; L-Sit 5x10s; Double KB work
 
Last edited:
01 AUG 15, SAT
> KB Snatch Test (24kg) - 80

02 AUG 15, SUN

03 AUG 15, MON
> Press 531; Cross 5x10s; S&S 20+80 (32kg)
> BJJ

04 AUG 15, TUE
> Deadlift 531, Front Lever 5x10s; S&S 20+80 (32kg)

05 AUG 15, WED
> Jog, S&S 20+80 (32kg)

06 AUG 15, THU
> Orlando Kettlebell

07 AUG 15, FRI
> Bench Press 531; 1A Chins 5x5ea; S&S 20+80 (32kg)

08 AUG 15, SAT
> Squat 531, Front Lever 5x10s; KB Snatch (24kg ) 16min EMOM, 4+4

09 AUG 15, SUN

10 AUG 15, MON
> Bench Press 5x5, 1a Chin Hold 5x6s ea.; KB Press 10x2; KB Swing (41kg) 10x10

11 AUG 15, TUE
> Squat 5x5; V-sit 5x10s; S&S 40+60 (32kg)

12 AUG 15, WED

13 AUG 15, THU
> Orlando KB

14 AUG 15, FRI

15 AUG 15, SAT
> CrossFit Mobility & Movement

16 AUG 15, SUN
> KB Snatch (24kg) 15min EMOM 5+5

17 AUG 15, MON
> S&S 60+40 (32kg)

18 AUG 15, TUE
> Orlando KB

19 AUG 15, WED

20 AUG 15, THU
> S&S 60+40 (32kg)

21 AUG 15, FRI
> Squat 3x3; S&S 60+40 (32kg)

22 AUG 15, SAT
> KB Snatch (24kg) 10 min; S&S 60+40 (32kg)

23 AUG 15, SUN
> 100 KB Swing (16kg)

24 AUG 15, MON
> S&S (32kg); 100 KB Snatch (16kg)

25 AUG 15, TUE
> BJJ

26 AUG 15, WED
> S&S

27 AUG 15, THU

28 AUG 15, FRI

29 AUG 15, SAT

30 AUG 15, SUN
> S&S

31 AUG 15, MON
> KB C&P (24kg) + Pullup 3x1,2,3; KB Snatch (24kg) 5x5ea

01 SEP 15, TUE
> BJJ

02 SEP 15, WED

03 SEP 15, THU
> KB C&P (24kg) 3x1,2,3; S&S

04 SEP 15, FRI
> Farmers Carry; 10 Double Swing, 5 Double Clean, 5 Double Front Squat; 1ea TGU , 5ea Snatch

05 SEP 15, SAT
> Suitcase Carry; KB C&P(24kg)+Archer Pullup 5x1,2,3; Double Swing 10x5

06 SEP 15, SUN
> KB Snatch Test (24kg) 88; 10 Double Swing, 5 Double Press, 5 Double Front Squat, 5 Double Clean (2 sets)

07 SEP 15, MON

08 SEP 15, TUE
> Waiter Walk; KB C&P (24kg) 3x1,2,3,4; KB Snatch 5x6ea

09 SEP 15, WED
> BJJ

10 SEP 15, THU
> Rack Walk; KB C&P (24kg) 5x1,2,3; Swing 10x10ea

11 SEP 15, FRI

12 SEP 15, SAT
> Suitcase Carry; KB C&P 5x1,2,3,4; Double Swing 10x6

13 SEP 15, SUN

14 SEP 15, MON
> Waiter Walk; KB C&P+Pullup 5x1,2,3; KB Snatch 5x7ea

15 SEP 15, TUE
> BJJ

16 SEP 15, WED

17 SEP 15, THU

18 SEP 15, FRI
> KB C&P (24kg)+Pullup 5x1,2,3,4,5

19 SEP 15, SAT
> 100 Swings; 10 TGU+Windmill

20 SEP 15, SUN

21 SEP 15, MON
> KB Snatch 5x6ea.

22 SEP 15, TUE

23 SEP 15, WED

24 SEP 15, THU

25 SEP 15, FRI

26 SEP 15, SAT

27 SEP 15, SUN

28 SEP 15, MON

29 SEP 15, TUE
> KB C&P (24kg)+Pullup 5x1,2,3; KB Snatch 5x7ea.

30 SEP 15, WED
> S&S

01 OCT 15, THU

02 OCT 15, FRI

03 OCT 15, SAT

04 OCT 15, SUN

05 OCT 15, MON

06 OCT 15, TUE
> BJJ

07 OCT 15, WED
> 10min EMOM: 5 Double Swing (24kg) + 10 Band Pull-apart

08 OCT 15, THU
> 20min EMOM 10 1a Swing (32kg)

09 OCT 15, FRI
> Front Squats, Deadlift, Hang Clean, Jerk

10 OCT 15, SAT
> CF Partner WOD

11 OCT 15, SUN

12 OCT 15, MON
> 20min EMOM: 10 1a Swing (32kg)

13 OCT 15, TUE

14 OCT 15, WED
> BJJ
> 15min EMOM: 5 Double 24kg Front Squat

15 OCT 15, THU

16 OCT 15, FRI

17 OCT 15, SAT
> CF WOD, 100 KB Snatch (35#)

18 OCT 15, SUN

19 OCT 15, MON
> 20min AMRAP: 2 Muscle-ups, 4 HSPU, 8 KB Swing (32kg) - 14; Day 1 Easy Strength (2x5: Squat 155#, KB Press 53#, Cross Pull, Snatch 53#, L-sit)

20 OCT 15, TUE
> BJJ

21 OCT 15, WED
> Day 2 Easy Strength

22 OCT 15, THU
> Day 3 Easy Strength

23 OCT 15, FRI
> Day 4 Easy Strength

24 OCT 15, SAT
> Day 5 Easy Strength

25 OCT 15, SUN
> Day 6 Easy Strength

26 OCT 15, MON
> Day 7 Easy Strength

27 OCT 15, TUE
> Day 8 Easy Strength

28 OCT 15, WED

29 OCT 15, THU

30 OCT 15, FRI
> Day 9 Easy Strength

31 OCT 15, SAT
> Day 10 Easy Strength

01 NOV 15, SUN
> Day 11 Easy Strength

02 NOV 15, MON
> Day 12 Easy Strength; Snatch Work

03 NOV 15, TUE
> BJJ

04 NOV 15, WED
> Day 13 Easy Strength; Snatch Work

05 NOV 15, THU
> Kickboxing

06 NOV 15, FRI
> Day 14 Easy Strength; Snatch Work

07 NOV 15, SAT
> CrossFit
> Day 15 Easy Strength

08 NOV 15, SUN
> Day 16 Easy Strength

09 NOV 15, MON
> Day 17 Easy Strength; Snatch Work

10 NOV 15, TUE

11 NOV 15, WED
> BJJ
> Day 18 Easy Strength; Snatch Work

12 NOV 15, THU
> Boxing

13 NOV 15, FRI
> BJJ
> Day 19 Easy Strength; Snatch Work

14 NOV 15, SAT
> Day 20 Easy Strength

15 NOV 15, SUN

16 NOV 15, MON
> Day 21 Easy Strength; 100 KB Swing (45#)

17 NOV 15, TUE
> Day 22 Easy Strength; Loaded Carries
>
BJJ

18 NOV 15, WED
> Day 23 Easy Strength

19 NOV 15, THU
> BJJ
> Day 24 Easy Strength

20 NOV 15, FRI

21 NOV 15, SAT
> NewBreed Orlando

22 NOV 15, SUN
> Day 25 Easy Strength; 100 Snatch (35#)

23 NOV 15, MON
> Day 26 Easy Strength; The Eagle (35#)

24 NOV 15, TUE
> BJJ

25 NOV 15, WED
> Day 27 Easy Strength; Loaded Carries
> BJJ

26 NOV 15, THU
> Day 28 Easy Strength; Deep 6 (16kg)

27 NOV 15, FRI
> Day 29 Easy Strength

28 NOV 15, SAT
> Day 30 Easy Strength

29 NOV 15, SUN
> Day 31 Easy Strength

30 NOV 15, MON
> Day 32 Easy Strength; The Eagle (35#)

01 DEC 15, TUE
> BJJ

02 DEC 15, WED
> Day 33 Easy Strength; 100 KB Snatch (24kg) - 4:57

03 DEC 15, THU
> Deep 6 (16kg)

04 DEC 15, FRI
> 100 Swings (24kg)

05 DEC 15, SAT
> NAGA Pan Ams

06 DEC 15, SUN
> Day 34 Easy Strength; Swings

07 DEC 15, MON
> Day 35 Easy Strength; Swings

08 DEC 15, TUE

09 DEC 15, WED
> Day 36 Easy Strength

10 DEC 15, THU

11 DEC 15, FRI
> Day 37 Easy Strength

12 DEC 15, SAT
> CF Gymnastics
>
Day 38 Easy Strength

13 DEC 15, SUN
> CF Gymnastics

14 DEC 15, MON
> Day 39 Easy Strength; Fran (65#)

15 DEC 15, TUE
> BJJ

16 DEC 15, WED
> 6 TGU (32kg); 100 Snatch (16kg), 100 Snatch (12kg), 100 Snatch (8kg)
> Thrusters + Double-unders (20 min)

17 DEC 15, THU
> Day 40 Easy Strength

18 DEC 15, FRI
> 1RM Squat (280#); SFG Prep Day 1 (3 sets 16kg)

19 DEC 15, SAT
> Weightlifting, Front Squats, HSPU, Power Cleans, Bar Muscle-ups
> SFG Prep Day 2 (2 sets, 3 reps, 16kg)

20 DEC 15, SUN

21 DEC 15, MON
> BJJ

22 DEC 15, TUE

23 DEC 15, WED
> 14.1 (180); Loaded Carries

24 DEC 15, THU

25 DEC 15, FRI

26 DEC 15, SAT

27 DEC 15, SUN

28 DEC 15, MON
> Cleans; Front Squats; 10 min AMRAP Muscle-ups, Snatch (95), Burpees - 2-3-4-5

29 DEC 15, TUE
> Power C&C; Snatch; 30min AMRAP Double-unders+Cindy

30 DEC 15, WED
> C&J 135# 5x2; Front Squat 175# 4x2; 4 RFT: 15 KB Swing (70#), 10 Burpees, 250m Row

31 DEC 15, THU
 
Last edited:
01 JAN 16, FRI
> Deep 6 (16kg)

02 JAN 16, SAT
> Hang Snatch + Hang Clean Doubles; 16# Wall Balls, T2B, Dubs, 120# Power Clean [Tabata]

03 JAN 16, SUN

04 JAN 16, MON
> Snatches; Clean + Thruster 105#, Muscle-Ups; Dubs, Snatch 85#; 30 Power Cleans 105#

05 JAN 16, TUE
> Squat; Airdyne 3x3min; Block Jerks; Power Clean 90# + Burpees (2 x 15-12-9)

06 JAN 16, WED

07 JAN 16, THU
> Simple & Sinister (32kg)

08 JAN 16, FRI
> BJJ

09 JAN 16, SAT
> 1 mile Run + 50 C&J 85#
> 15 Muscle-Ups, 15 Deadlift 205#, 10 Rope Climb, 15 Deadlift 205#, 15 Muscle-Ups

10 JAN 16, SUN
> 100 KB Snatch (24kg)

11 JAN 16, MON
> 3-pos Snatch 85#
> 3 x 15cal AirDyne, 6 Hanf Power Snatch 85#, 50 Dubs, 9 Cleans 105#, 9 Muscle-ups, 20 Dubs, 7 Cleans, 7 Muscle-ups, 20 Dubs, 5 Cleans, 5 Muscle-ups, 20 Dubs
> Jerks (175#)
> 5 Rope Climb, 20 KB Snatch L 50#, 3 Rope Climb, 20 KB Snatch R (50#), 1 Rope Climb

12 JAN 16, TUE

13 JAN 16, WED
> Front Squat triples (190#); 1k Row, 120# Power Clean + Deficit Handstand Push-up (15-12-9)

14 JAN 16, THU

15 JAN 16, FRI
> 50 Rack Lunge 95#, 40 KB Snatch 40#, 30 T2B, 20 S2O 95#, 10 Burpee Box Jump
> BJJ

16 JAN 16, SAT
> CF WOD

17 JAN 16, SUN

18 JAN 16, MON
> CF WOD

19 JAN 16, TUE

20 JAN 16, WED

21 JAN 16, THU
> CF WOD

22 JAN 16, FRI
> CF WOD

23 JAN 16, SAT
> CF WOD

24 JAN 16, SUN
> Simple & Sinister

25 JAN 16, MON
> CF Partner WOD

26 JAN 16, TUE
> CF WOD

27 JAN 16, WED
> Simple & Sinister 75#

28 JAN 16, THU

29 JAN 16, FRI

30 JAN 16, SAT
> Rise of the Renegades

31 JAN 16, SUN

01 FEB 16, MON
> BJJ

02 FEB 16, TUE

03 FEB 16, WED
> TGU 34kg x 3; Jump Rope; KB Snatch 20kg x 100; 16kg x 100; 10kg x 100

04 FEB 16, THU

05 FEB 16, FRI
> SFG Prep Day 1 (24kg, 2 sets, 3 min Rest)

06 FEB 16, SAT

07 FEB 16, SUN

08 FEB 16, MON
> BJJ

09 FEB 16, TUE
> TGU x 2, SLDL x 5; 10min EMOM Swing (50 Double Arm, 150 Single Arm)

10 FEB 16, WED
> TGU x 3ea (33kg); 200 KB Snatches (16kg)

11 FEB 16, THU
> SFG Prep Day 1 (24kg, 2 sets, 2 min rest)

12 FEB 16, FRI
> SFG Prep Day 2 (24kg, 1 set, 20 sec Rest, 3 reps)

13 FEB 16, SAT
> KB Snatch 7+7 x 12 EMOM
> SFG Prep Day 3 (2 sets, 20 sec/3 min Rest)


14 FEB 16, SUN

15 FEB 16, MON

16 FEB 16, TUE
> 2xEA TGU x 2 + SLDL x 5; 10 min EMOM Swing (34kg) 56 Double Arm + 144 Single Arm
> Squat 185x5, 205x5, 205x3; Wall Balls+Dubs

17 FEB 16, WED

18 FEB 16, THU

19 FEB 16, FRI
> Front Squats; Amanda @95#
> SFG Prep Day 1 (24kg, 2 sets 20 sec/2min Rest)

20 FEB 16, SAT
> SFG Prep Day 2 (24kg, 1 set, 20sec, 4 reps)

21 FEB 16, SUN
> KB Snatch 8+8 x 8 EMOM
> SFG Prep Day 3 (24kg, 2 sets)

22 FEB 16, MON
> BJJ

23 FEB 16, TUE
> TGU (2), SLDL (5) x 2ea; 10min EMOM SA Swing (20) @ 32kg)

24 FEB 16, WED

25 FEB 16, THU

26 FEB 16, FRI
> SFG Prep Day 1 (24kg, 3 sets, 20sec)
> 16.1 (113)

27 FEB 16, SAT
> BJJ
> SFG Prep Day 2 (1 set, 5 reps)

28 FEB 16, SUN
> KB Snatch 9+9 x 8 EMOM; SFG Prep Day 3 (16kg 3 sets)

29 FEB 16, MON
> BJJ
 
Last edited:
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
 
Last edited:
01 JAN 17, SUN
> Wrist Pushups, Tripods, Arch-Hollow Rolls, Deck Squats

02 JAN 17, MON
> Tripods, Negative Dips, Ring Rows, Planche Leans, Arch-Hollow Rolls, Deck Squats

03 JAN 17, TUE
> Wrist Pushups, Tripods

04 JAN 17, WED
> Hollow Holds, Circle Arch-ups

05 JAN 17, THU
> Wrist Push-ups, Headstands, Arch-Hollow Rolls, Deck Squats

06 JAN 17, FRI

07 JAN 17, SAT

08 JAN 17, SUN
> Disney World Marathon

09 JAN 17, MON
> S&S (20kg)

10 JAN 17, TUE
> Wrist Pushups, Headstands, Arch-Holow Rolls, Forward Rolls, Deck Squats

11 JAN 17, WED

12 JAN 17, THU

13 JAN 17, FRI
> BJJ, Negative Dips, Ring Rows, Planche Leans

14 JAN 17, SAT

15 JAN 17, SUN

16 JAN 17, MON

17 JAN 17, TUE
> Wrist Push-ups, Headstands, Long Hollow Roll, Forward Roll, Deck Squat

18 JAN 17, WED
> Dips, Ring Rows, Planche Leans

19 JAN 17, THU
> Wrist Push-ups, Headstands, Long Hollow Roll, Forward Roll, Deck Squat

20 JAN 17, FRI
> Dips, Circle Arch-ups, Negative HLL, Forearm Handstands

21 JAN 17, SAT

22 JAN 17, SUN

23 JAN 17, MON

24 JAN 17, TUE
> Hollow Hold, Wrist Push-ups, Forearm handstands, Long Hollow Roll
> BJJ

25 JAN 17, WED
> Hollow Hold, Circle Arch-up, Tuck-up, Dips, Bulgarian Rows, Scap Shrugs
> No Gi

26 JAN 17, THU
> Wrist Push-ups, Forearm Handstands, Long Hollow Roll

27 JAN 17, FRI

28 JAN 17, SAT

29 JAN 17, SUN

30 JAN 17, MON
> No Gi

31 JAN 17, TUE
> Forearm Handstand
 
Last edited:
01 FEB 17, WED
> Hollow Rocks, Circle Arch-up, Dips, Bulgarian Rows
> No Gi

02 FEB 17, THU
> Hollow Rocks, Bulgarian Rows

03 FEB 17, FRI

04 FEB 17, SAT
> BJJ
> Shoulder Rolls, Deck Squats, Floor HS Flexion

05 FEB 17, SUN
> Floor HS Flexion, Hollow Rocks, Shoulder Rolls, Bulgarian Rows

06 FEB 17, MON
> S&S, Hollow Hold, Hinge Row, Floor HS Flexion

07 FEB 17, TUE
> Floor HS Flexion, Hollow Hold, Shoulder Roll, Hinge Row
> BJJ

08 FEB 17, WED
> Hinge Row, Floor HS Flexion; S&S (28kg)

09 FEB 17, THU
> Floor HS Flexion, Hollow Hold, Hinge Row, Long Cycle (16kg) x 30

10 FEB 17, FRI
> Shoulder Roll, Forward Roll, Chin Hang, Floor HS Flexion; Double Snatch (16kg) 3 x 10

11 FEB 17, SAT

12 FEB 17, SUN
> Floor HS Flexion, Hollow Hold, Shoulder Roll, Chin Hang; Snatch (16kg) x 100

13 FEB 17, MON
> Floor HS Flexion, Hollow Body Hold, Shoulder Roll, Chin Hang; 8min EMOM 280# Sumo Deadlift x 1; TGU (28kg) x 6

14 FEB 17, TUE
> Shoulder Roll, Floor HS Flexion, Planche Lean
> BJJ

15 FEB 17, WED

16 FEB 17, THU
> Prone HS Flexion; 10min EMOM Double Swing (24kg) x 10

17 FEB 17, FRI
> Wall Handstands, Hollow Holds, Chin Hang; Snatch (16kg) 37+37; TGU (16kg) x 8

18 FEB 17, SAT
> BJJ

19 FEB 17, SUN
> Wall Handstand, Shoulder Roll; TGU 16kg, 20kg, 24kg, 32kg, 37kg

20 FEB 17, MON
> TGU 28kg, 20kg, 16kg; Wall Handstand, Shoulder Roll, Chin Hang; Deadlift 195x3, 220x3, 250x3

21 FEB 17, TUE
> Wrist Push-ups, Wall Handstand, Hollow Hold, Shoulder Roll
> BJJ

22 FEB 17, WED
> S&S (32kg)

23 FEB 17, THU

24 FEB 17, FRI
> Wall Handstand, Shoulder roll, Chin Hang; Snatch (24kg) 25+25

25 FEB 17, SAT

26 FEB 17, SUN

27 FEB 17, MON
> Shoulder Roll, Chin Hang, Wall Handstand; Sumo Deadlift 220x3, 250x3, 285x5, 305x1

28 FEB 17, TUE
> Wall Handstand, Shoulder Roll
 
Last edited:
01 MAR 17, WED
> Cossacks, Single Bar Dips, Chin Hang, Elevated Planche Bounce, Shoulder Roll, Shoulder Taps

02 MAR 17, THU
> Hollow Hold, Strad Reverse Hyper, HLL, Shoulder Roll, Wall HS; Armor Building 10min EMOM (24kg)

03 MAR 17, FRI

04 MAR 17, SAT
> Wrist Pushups; Wall HS, STS Squat, Single Bar Dip, Negative Pull-up

05 MAR 17, SUN
> Reverse Hyper, Supinated HLL

06 MAR 17, MON
> Wall HS, Airborne Lunge, UG Single Bar Dip, Pull-up, Frog Stand

07 MAR 17, TUE
> Headstand Reverse leg lift, V-to-L HLL
> BJJ

08 MAR 17, WED

09 MAR 17, THU
> Wrist Push-ups, Wall HS

10 MAR 17, FRI
> Hawaiian Squat, Korean Dips, L Chin-ups; Double Deep 6 (16kg) x 3

11 MAR 17, SAT
> StrongFirst KB Course

12 MAR 17, SUN

13 MAR 17, MON
> Static Pistol, Half Winshield Wiper, L Pull-up

14 MAR 17, TUE
> Wrist Push-ups, Shoulder Taps, Shoulder Rolls, Forward Rolls, Backward Rolls, Bulgarian Pull-up, Half L Sit
> BJJ

15 MAR 17, WED
> UG Korean Dip, Windshield Wiper

16 MAR 17, THU
> Wrist Push-ups, Shoulder Taps, Bulgarian L Pull-up, Half L Sit Single Leg Extension

17 MAR 17, FRI
> BJJ; Forward Roll

18 MAR 17, SAT
> BJJ

19 MAR 17, SUN

20 MAR 17, MON
> Sumo Deadlift 205x5, 235x5, 265x10; Wide Grip Pull-up; BU TGU x 10 (25#)

21 MAR 17, TUE
> Side Arch Body Hold, Wide Grip BTN Pull-up, Deep 6 (16kg) 2 x 5
> BJJ

22 MAR 17, WED
> Wide Grip L Pull-up, Half L Sit Double Leg Extension; 25+25 Swings (80#)

23 MAR 17, THU
> Side Arch Body Rock, Pull-over; Armor Building 8min EMOM (28kg+24kg)

24 MAR 17, FRI

25 MAR 17, SAT
> Negative Pistol, Naners; KB Snatch (28kg) 3 x 5+5

26 MAR 17, SUN
> TOPS Pull; Long Cycle (24kg) 5 x 5

27 MAR 17, MON
> TGU (28kg) x 10
> BJJ; Forward Roll, Backward Roll

28 MAR 17, TUE
> Yewkis
> BJJ; Backward Roll

29 MAR 17, WED
> Half Front Lever Pulls, TGU (32kg) x 10

30 MAR 17, THU
> Ice Cream Makers; TGU (37kg) x 10

31 MAR 17, FRI
> L Sit Scissors; Sumo Deadlift 220x3, 250x3, 285x6
 
Last edited:
01 APR 17, SAT
> Deck Pistol, Arch Body Hold; Snatch (24kg) 20+20; Gi Grip Assessment (10)

02 APR 17, SUN
> Russian Dip; S&S (24kg)

03 APR 17, MON
> Hollow Hold; TGU 24kg, 32kg, 48kg

04 APR 17, TUE
> Hollow Rocks, Forward Roll, Backward Roll
> BJJ

05 APR 17, WED
> Human Performance Lab: Mid Thigh Pull, Leg Press 360x5; Bench Press 185x5; Bruce Treadmill Test (51.29ml/kg/min)

06 APR 17, THU

07 APR 17, FRI
> BJJ

08 APR 17, SAT
> Tactical Strength Challenge (375# Deadlift, 35 Pull-ups, 114 Snatch (20kg))

09 APR 17, SUN

10 APR 17, MON
> BJJ
> Hollow Rocks, Forward Roll, Backward Roll

11 APR 17, TUE
> Forward Roll, Backward Roll

12 APR 17, WED
> Human Performance Lad: Mid Thigh Pull, Leg Press 360x8; Bench Press 185x8; Bruce Treadmill Test (13:30 - 48.86ml/kg/min)

13 APR 17, THU
> Hollow Rocks
> Russian L Dips

14 APR 17, FRI
> BJJ
> Ring Rips; Circle Front Lever Pull

15 APR 17, SAT
> Pistols; Swing (37kg) 50+50

16 APR 17, SUN

17 APR 17, MON
> Bulgarian Ring Dip; Swing 37kg x 40+40; TGU 32kg x 10

18 APR 17, TUE
> Wrist Push-ups, Shoulder Taps, Forward Roll, Backward Roll, Arch Body Rock
> BJJ

19 APR 17, WED
> TGU 32kg x 10; Swing 37kg x 50+50

20 APR 17, THU
> Lunges (16kg) 5 x 10; Swing 37kg x 30+30

21 APR 17, FRI

22 APR 17, SAT
> SFB

23 APR 17, SUN
> SFB

24 APR 17, MON
> TGU 32kg x 10; Swing 37kg x 50+50

25 APR 17, TUE
> Forward Roll, Backward Roll
> BJJ

26 APR 17, WED
> TGU 24kg x 10; Swing 24kg x 100+100

27 APR 17, THU

28 APR 17, FRI
> TGU 24kg x 10; Swings 24kg x 60+60

29 APR 17, SAT
> Lunge (32kg) 5 x 10; Swings (37kg) 80+80

30 APR 17, SUN
 
Last edited:
01 MAY 17, MON
> TGU 32kg x 10; Lunge (48kg) 5 x 10; Swing 37kg 70+70 + 70 FG Chin-ups

02 MAY 17, TUE
> Forward Roll, Backward Roll
> BJJ

03 MAY 17, WED
> TGU 32kg x 10; Swing 37kg x 50+50

04 MAY 17, THU
> Swing 37kg x 90+90

05 MAY 17, FRI
> TGU 20kg x 10; Swing 20kg x 40+40

06 MAY 17, SAT
> Swing 36kg x 100+100

07 MAY 17, SUN
> SFG L1 Skills; Hollow Rocks

08 MAY 17, MON

09 MAY 17, TUE

10 MAY 17, WED

11 MAY 17, THU

12 MAY 17, FRI
> Negative Body Lever, L Sit

13 MAY 17, SAT
> BJJ

14 MAY 17, SUN

15 MAY 17, MON
> Swings 37kg x 50+50; TGU 36kg x 10
> Shoulder Taps

16 MAY 17, TUE
> Negative Body Lever, Forward Roll, Backward Roll, Wall HS
> BJJ

17 MAY 17, WED

18 MAY 17, THU
> Wall HS, Neg Body Lever

19 MAY 17, FRI
> Body Lever

20 MAY 17, SAT
> Forearm HS, Half Straddle L; Lunge (64kg) 5 x 10

21 MAY 17, SUN
> Negative Body Lever

22 MAY 17, MON
> Body Lever

23 MAY 17, TUE
> Forearm HS
> BJJ

24 MAY 17, WED

25 MAY 17, THU

26 MAY 17, FRI
> BJJ; Forward Roll, Backward Roll

27 MAY 17, SAT
> Memorial Day Murph

28 MAY 17, SUN

29 MAY 17, MON
> Inverted Hang

30 MAY 17, TUE
> Forearm HS
> BJJ

31 MAY 17, WED
> BJJ
 
01 JUN 17, THU

02 JUN 17, FRI

03 JUN 17, SAT

04 JUN 17, SUN

05 JUN 17, MON
> Kip Extensions

06 JUN 17, TUE
> Forearm HS; OA Chin Hang
> BJJ; HS Forward Roll, Backward Roll to Support

07 JUN 17, WED

08 JUN 17, THU

09 JUN 17, FRI

10 JUN 17, SAT
> Clinical Athlete Weightlifting Course

11 JUN 17, SUN
> Clinical Athlete Weightlifting Course

12 JUN 17, MON

13 JUN 17, TUE
> Negative FL Pull, HS Forward Roll, Backward Roll to Support
> BJJ

14 JUN 17, WED
> Power Snatch 65x5, 75x5, 95x5 / OA Chin Hold, Planche/Manna Practice

15 JUN 17, THU

16 JUN 17, FRI
> Front Pull
> BJJ; HS Forward Roll

17 JUN 17, SAT

18 JUN 17, SUN
> C&J 100x5, 120x5, 135x5; OA Chin Hold; Planche/Manna Practice

19 JUN 17, MON
> BJJ

20 JUN 17, TUE
> Open Front Lever, Wall HS
> BJJ; Backward Roll to Support

21 JUN 17, WED
> Power Snatch 100x5, 110x3, 125x1; OA Chin Hold; Planche/Manna Practice

22 JUN 17, THU

23 JUN 17, FRI
> Open FL

24 JUN 17, SAT
> Power Clean 120x5, 135x3, 150x2

25 JUN 17, SUN

26 JUN 17, MON
> BJJ

27 JUN 17, TUE
> BJJ

28 JUN 17, WED

29 JUN 17, THU
> HS Forward Roll, Backward Roll to Long Hollow; Wall HS

30 JUN 17, FRI
 
Last edited:
01 JUL 17, SAT
> Box HS Push-up; HS Forward Roll, Backward Roll to Long Hollow; Kickboxing

02 JUL 17, SUN

03 JUL 17, MON
> Power Clean 50kg x 5, 60kg x 3, 65kg x 2; Bench Press x 10 (95#, 135#, 145#, 135#); OA Chin Hold; Planche/Manna Practice

04 JUL 17, TUE

05 JUL 17, WED
> BJJ

06 JUL 17, THU
> Wrist Push-ups, Wall HS, HS Forward Roll, Backward Roll to Long Hollow; Planche/Manna Practice

07 JUL 17, FRI
> Power Snatch 40kg x 3, 45kg x 3, 50kg x 3; Squat 60kg x 10, 60kg x 10, 65kg x 10, 70kg x 10; Long Cycle (16kg) 3 x 5

08 JUL 17, SAT

09 JUL 17, SUN

10 JUL 17, MON
> Power Clean 60kg x 3, 65kg x 3, 70kg x 3; Bench Press x 10 (95#, 115#, 135#, 145#); Long Cycle

11 JUL 17, TUE
> BJJ; HS Forward Roll

12 JUL 17, WED
> Wall HS, Backward Roll to Long Hollow; Planche/Manna Practice

13 JUL 17, THU

14 JUL 17, FRI
> BJJ

15 JUL 17, SAT

16 JUL 17, SUN

17 JUL 17, MON
> Power Clean x 2 (50kg, 55kg, 60kg, 65kg, 70kg) Bench Press 105x10, 125x10, 135x12, Armor Building 10min EMOM 24kg

18 JUL 17, TUE
> BJJ

19 JUL 17, WED
> Wall HS, HS Forward Roll, Back Extension

20 JUL 17, THU
> Planche/Manna Practice; HS Forward Roll, Back Extension

21 JUL 17, FRI
> BJJ; HS Forward Roll, Back Extension, Wall HS

22 JUL 17, SAT
> BJJ

23 JUL 17, SUN

24 JUL 17, MON
> Power Clean 3x5, Bench Prexx 3x5; S&S (24kg)

25 JUL 17, TUE
> BJJ; Wall HS, HS Forward Roll, Back Extension

26 JUL 17, WED

27 JUL 17, THU
> S&S (16kg)

28 JUL 17, FRI

29 JUL 17, SAT
> Leleo Code Grappling Championship

30 JUL 17, SUN
> NerdFitness Virtual WL/PL Meet (Snatch 56, 61, 65; C&J 70, 74, 79; Squat 92, 106, 117; Bench Press 83, 95; Deadlift 129, 142, 158)

31 JUL 17, MON
 
Last edited:
01 AUG 17, TUE
> BJJ; HS Forward Roll, Back Extension

02 AUG 17, WED
> Wall HS; Planche/Manna Practice

03 AUG 17, THU

04 AUG 17, FRI
> BJJ; HS Forward Roll, Back Extension

05 AUG 17, SAT

06 AUG 17, SUN
> Wall HS, Open FL, Arch Body Rock, Half Straddle L

07 AUG 17, MON
> Muscle Clean 40kg x 5, 45kg x 5; Bench Press x 10 (95#, 105#, 115#); HS Forward Roll

08 AUG 17, TUE

09 AUG 17, WED
> Open FL, HS Forward Roll, Wall HS

10 AUG 17, THU
> Muscle Snatch x 2 (30kg, 35kg, 40kg, 45kg, 50kg); Squat x 10 (35kg, 40kg, 60kg, 70kg)

11 AUG 17, FRI

12 AUG 17, SAT
> USAPL Coaching Course

13 AUG 17, SUN
> Straddle FL

14 AUG 17, MON

15 AUG 17, TUE
> BJJ

16 AUG 17, WED
> Wall HS, HS Forward Roll, Back Extension; Muscle Clean x 5 (50kg, 55kg); Bench Press x 10 (95#, 105#, 115#, 125#)

17 AUG 17, THU

18 AUG 17, FRI
> No Gi; Straddle FL, Wall HS, HS Forward Roll, Back Extension

19 AUG 17, SAT
> BJJ; Muscle Snatch (40kg) 3 x 3; Squat x 10 (40kg, 50kg, 60kg, 70kg)

20 AUG 17, SUN

21 AUG 17, MON
> S&S (28kg); Gi Grip 5 x 2, 45-sec Rest
> BJJ

22 AUG 17, TUE
> BJJ
> Back Extension, Cossack, Box HSPU, Belt Pull-up, Frog Stand, Half FL, Arch Body Rock, Half Straddle L

23 AUG 17, WED

24 AUG 17, THU
> S&S (28kg); Gi Grip 5 x 2
> BJJ

25 AUG 17, FRI

26 AUG 17, SAT
> BJJ

27 AUG 17, SUN

28 AUG 17, MON
> Wall HS; S&S (28kg); Gi Grip 6 x 2
> BJJ; Half FL

29 AUG 17, TUE
> BJJ

30 AUG 17, WED
> Straddle FL, Arch Body Rock, Half Straddle L, Frog Stand, Wall HS

31 AUG 17, THU
> BJJ
 
Last edited:
01 SEP 17, FRI
> Push-ups, Rows, Scap Shrugs

02 SEP 17, SAT
> Straddle Front Lever, Adv Frog Stand

03 SEP 17, SUN

04 SEP 17, MON

05 SEP 17, TUE

06 SEP 17, WED

07 SEP 17, THU

08 SEP 17, FRI
> Leg Press 180x5, 270x5, 360x5; Hup Thrust 230x5, 250x5, 300x5; Leg Curl (70) 4x10

09 SEP 17, SAT

10 SEP 17, SUN

11 SEP 17, MON

12 SEP 17, TUE

13 SEP 17, WED

14 SEP 17, THU
> 5 x 5 Cossacks, 5 Inside Squats; Hip Thrust 180# 4 x 10; Leg Press 90# x 30

15 SEP 17, FRI
> Front Split flexibility work

16 SEP 17, SAT

17 SEP 17, SUN

18 SEP 17, MON
> Pancake Flexibility work

19 SEP 17, TUE
> Hip Thrust 315# 3x5

20 SEP 17, WED
> Front Split flexibility work

21 SEP 17, THU
> Frog Pumps; Hip Thrusts 135# 2x20

22 SEP 17, FRI

23 SEP 17, SAT
> Frog Pumps; Hip Thrusts 225# 3x8; Back Extension

24 SEP 17, SUN

25 SEP 17, MON
> Frog Pumps; Hip Thrust 315# 3x5; Back Extension 3x20

26 SEP 17, TUE
> (3) OA Cable Pull 60# x5, OA Hang 10s

27 SEP 17, WED
> Back Extension 3x15; Hip Thrust 135# 2x20

28 SEP 17, THU
> 100 Snatch 16kg

29 SEP 17, FRI
> Hip Thrust 225# 3x10; Back Extension 3x30

30 SEP 17, SAT
 
Last edited:
01 OCT 17, SUN

02 OCT 17, MON
> Hip thrust 315# 3x5; (3 sets left side) KB Press 24kg x 5 + Flexed Arm Hang 6sec

03 OCT 17, TUE

04 OCT 17, WED
> Hip Thrust 135# 2x20; (2 sets left side) Half-kneeling KB Press 12kg x 20 + Cable Straight Arm Lateral Pull x 20

05 OCT 17, THU

06 OCT 17, FRI
> Hip Thrust 225# 3x10; (3 sets left side) Z-Press 16kg x 10 + Row 16kg x 10

07 OCT 17, SAT

08 OCT 17, SUN

09 OCT 17, MON
> Hip Thrust 335# 3x3; (3 sets left side) DB Press 60# x 1 + Chin-up x 1

10 OCT 17, TUE

11 OCT 17, WED
> Hip Thrust 145# 2x20; (2 sets left side) Half kneeling KB Press 12kg x 20 + Front Cable Pull x 20

12 OCT 17, THU

13 OCT 17, FRI

14 OCT 17, SAT

15 OCT 17, SUN

16 OCT 17, MON

17 OCT 17, TUE

18 OCT 17, WED

19 OCT 17, THU

20 OCT 17, FRI
> 5min every 30 sec: 16kg KB C&J left x 5

21 OCT 17, SAT
> 5min unbroken 20# KB Snatch left (98)

22 OCT 17, SUN

23 OCT 17, MON
> 3 sets left one-arm one-leg push-up + one-arm pull-up

24 OCT 17, TUE

25 OCT 17, WED
> 2 sets shoulder cable straight-arm work

26 OCT 17, THU
> movement warmup

27 OCT 17, FRI

28 OCT 17, SAT

29 OCT 17, SUN

30 OCT 17, MON
> BJJ
> Tuck Hollow 5x30s, Russian Twist 5x15, Tuck-up 5x8, Incline Pushup 5x8, Incline Row 5x8, Scap Push-up 5x8, Squat 5x8, Seated Shoulder Flexion

31 OCT 17, TUE
> Tuck Hollow Rock 5x30, Side Plank Twist 5x5ea, Straddle-up x5x8, Push-up 5x8, Ground Row 5x8, Elbow Plank 5x30s, Squat 5x8, Shoulder Extension
 
Last edited:
01 NOV 17, WED

02 NOV 17, THU
> Straddle Hollow 5x30s, Side Plank Arch 5x5, V-Ups 5x8, Planche Pushups 5x5, Plank 5x30s, Elevated Rows 5x5, Squats 5x5

03 NOV 17, FRI
> Straddle Hollow Rock 3x30, Arch-up 3x5, Half Tuck HLL 3x3, Bench Dip 3x5, Bulgarian Row 3x5, Deck Squat 5x5

04 NOV 17, SAT

05 NOV 17, SUN
> 5x Prone Flexion 30s, Dislocates 5#

06 NOV 17, MON
> BJJ

07 NOV 17, TUE
> Hollow Hold 3x30s, Twisting Ach-up 3x10, Half HLL 3x3, Negative Dip 3x3, Hinge Rows 3x3, Deck Squats 3x5

08 NOV 17, WED
> Hollow Rocks 5x30, Circle Arch-up 5x10, Negative HLL 5x3, Dip 5x3, Bent Arm Chin Hang 5x15s, Cossack 5x5, Seated Shoulder Flexion + Standing Shoulder Extension 5x10s @5#

09 NOV 17, THU
> BJJ
> Goblet Squat (16kg) 3x5; Swing (24kg) 5x10+10; TGU (16g) 5+5

10 NOV 17, FRI
> Neg Strad Body Lever 5x3, Strad Reverse Hyper 5x5, HLL 5x3, Single Bar Dip 5x3 Negative Pull-up 5x3; Flexion + Extension 3x10s @5#

11 NOV 17, SAT
> BJJ, Xiaopeng F+B 3x5ea @5#

12 NOV 17, SUN
> Flex + Extension 5x10s @5#; Pull-up 5x3, UG Single Bar Dip 5x3, Weighted Cossack 5x6, 50 UB KB Snatch R (20#), 50 UB KB Snatch L (25#)

13 NOV 17, MON
> SL Neg Body Lever 5x3, Reverse Hyper 5x3, UG HLL 5x3, Flexion+Extension 5x5 @5#

14 NOV 17, TUE
> Xiaopeng F+B 3x5ea @5#

15 NOV 17, WED

16 NOV 17, THU
> Flex+Extension 3x10s @5#, KB BUP 3x2ea (20-25#); STS Squat 5x6, Korean Dips 5x5, L Chin-up 5x3, Bench Pistol (70#) 3x2ea
> BJJ

17 NOV 17, FRI
> Single Arm Plank 5x15s ea; Table Rock 5x5 (60#), 100 UB Snatch (12kg)

18 NOV 17, SAT
> BJJ
> Xiaopeng F+B 2x5 @10#; Dislocate/Inlocate 2x5

19 NOV 17, SUN

20 NOV 17, MON
> BJJ

21 NOV 17, TUE
> Straddle Front Lever 5x10s, Straddle L 5x6s, Arch Rock 3x24

22 NOV 17, WED
> Half Press 3x2s, HS, Tuck Planche 5x30s
> Neg HSPU 5x5; Belt Pull-up (wrist) 5x5+5; Cossack (24kg) 3x1

23 NOV 17, THU
> Arch Body Rock 3x24

24 NOV 17, FRI
> HS work, Flex+Ext 3x10 (5#, 1x); Open Planche 3x6s; Straddle L 3x6s; Arch Rock 4x24; 100 UB KB Snatch (16kg)

25 NOV 17, SAT
> BJJ

26 NOV 17, SUN
> Flex+Ext 4x10 (5# 1x); Wrist Pushups; HS; STS Squats 3x1ea, Inside Squats; Belt Pull-ups (elbow) 3x5ea; HSPU 5x5; 5 min EMOM 20 Snatch (20kg)

27 NOV 17, MON
> 15 min AirDyne Tempo Intervals

28 NOV 17, TUE
> BJJ
> Xiaopeng 3x5ea (10#); Flex+Ext 3x10s (10#, 2x); HS

29 NOV 17, WED
> HS practice

30 NOV 17, THU
> HS practice; Straddle L 5x6s; Arch Rock 4x36; Cossack 5x1ea (24kg), Twisting Squat
> 15 min Tempo Snatch (16kg)

01 DEC 17, FRI
> HS practice; Dislocates 3x5 (5#, 2x)

02 DEC 17, SAT
> BJJ
> Deficit HSPU 5x5; Belt Pull-ups (elbow) 5x5ea; Open Planche 5x6s; STS Squat 5x1ea (24kg), Inside Squats; HS

03 DEC 17, SUN

04 DEC 17, MON
> Flex+Ext 5x10 (10#, 2x); Wall HS; FS5: Split Press
> BJJ

05 DEC 17, TUE
> FS5: Gauntlet

06 DEC 17, WED
> Arch Rock 5x36; Straddle L 3x12s; Cossack 3x2ea; HS; FS5: Gazelle

07 DEC 17, THU
> crawls; HS; 3 x Double 24kg Front Squat + 400m run; FS5: Split-up

08 DEC 17, FRI
> HS; 3k Row; FS5: Twisted Frog

09 DEC 17, SAT
> BJJ; Ground Assault

10 DEC 17, SUN

11 DEC 17, MON
> BJJ

12 DEC 17, TUE

13 DEC 17, WED
> No Gi; Cossack 3x1ea (24kg); Arch Rock 5x18; Straddle L 3x6s

14 DEC 17, THU
> S&S (24kg)

15 DEC 17, FRI
> Deep 6 (12kg)

16 DEC 17, SAT
> BJJ; Kickboxing

17 DEC 17, SUN

18 DEC 17, MON
> Arch Rock 4x48; Half FL 5x10s; Straddle L 4x12s; HS

19 DEC 17, TUE
> Middle Splits

20 DEC 17, WED
> BJJ

21 DEC 17, THU
> Front Splits; Cossacks 4x2ea; HS

22 DEC 17, FRI
> BJJ solo drills; HS

23 DEC 17, SAT
> BJJ; Belt Pull-ups (shoulder) 5x5ea

24 DEC 17, SUN

25 DEC 17, MON

26 DEC 17, TUE
> Arch Rock 5x60; Straddle L 4x18s

27 DEC 17, WED

28 DEC 17, THU
> Front Split; Cossack 4x3ea (24kg)

29 DEC 17, FRI
> Open Planche 3x12s; Pseudo Planche Pushup 5x5; One-arm Chin-up Hold 3x6s ea

30 DEC 17, SAT
> Bridge; HS

31 DEC 17, SUN
> 100 Snatch (20kg)--4:30; Partial HS
 
Last edited:
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