24 AUG 14, Sun
> Handstands; "Helen" (10:04); 100 Wall Ball Shot @16# (10:05); 40 Hanging Leg Raise
25 AUG 14, Mon
> BJJ
26 AUG 14, Tue
> "Helen" (10:19); 25 Back Extension; 25 Situps; 60-sec. Handstand; Rope Climb
> BJJ
27 AUG 14, Wed
> "Jerry" (26:20); 60-sec.Handstand
28 AUG 14, Thu
> BJJ
29 AUG 14, Fri
> MMA
30 AUG 14, Sat
> Kickbox
> 800m x 4 (@9MPH); 60-sec. Handstand
31 AUG 14, SUN
> 45-min Road March (40lbs.); 25 Back Extension; 25 Situps; 60-sec. Handstand; Rope Climb
01 SEP 14, MON
> Overhead Squat 3x3 (44kg); "Jerry" (25:15), 60sec. Handstand
02 SEP 14, TUE
> BJJ
03 SEP 14, WED
> 7k run
04 SEP 14, THU
> Calisthenics
> BJJ
05 SEP 14, FRI
> 3-mile Run, 50 Pullups
> MMA
06 SEP 14, SAT
> kickboxing
07 SEP 14, SUN
08 SEP 14, MON
> "Helen"
> BJJ
09 SEP 14, TUE
> "Fran" (5:20 @70#)
> BJJ
10 SEP 14, WED
11 SEP 14, THU
12 SEP 14, FRI
13 SEP 14, SAT
> Push Press 5x3; Deadlift 5x3
> "Helen" (9:26 @ 24kg); 25 situps, 25 back extensions
14 SEP 14, SUN
15 SEP 14, MON
> run, "Jackie" (10:29 RX)
> BJJ; collar pullups
16 SEP 14, TUE
> 25 sleeve pullups
> "Elizabeth" (7:34 @95#)
> BJJ
17 SEP 14, WED
18 SEP 14, THU
> "Helen" (9:28 @20kg); 20 back extension, 20 situps
> BJJ; 25 collar pullups
19 SEP 14, FRI
> No-Gi; 25 sleeve pullups
20 SEP 14, SAT
> kickboxing
> Bench Press 5x3; Overhead Squat 5x3; 25 sleeve pullups
21 SEP 14, SUN
22 SEP 14, MON
> 60-min Road March (46#)
23 SEP 14, TUE
> BJJ; 25 lapel pullups
24 SEP 14, WED
> "Helen" (50#); 25 pants pullups
25 SEP 14, THU
> BJJ
26 SEP 14, FRI
27 SEP 14, SAT
> George Pendergrass Classic
28 SEP 14, SUN
> Push Press 105x3, 120x3, 133x6; Deadlift 190x3, 220x3, 245x6
29 SEP 14, MON
> 5.7-mile Run; 25 pants pullups
30 SEP 14, TUE
> "Jackie" RX (10:30)
> BJJ; 25 lapel pullups
01 OCT 14, WED
> 400m x 8
02 OCT 14, THU
03 OCT 14, FRI
> Bench Press 145x3, 165x3, 185x3; Overhead Squat 90x3, 102x3, 115x5
04 OCT 14, SAT
> kickbox
> "Helen" RX (11:21); 25 back extension/situps; 25 sleeve pullups
05 OCT 14, SUN
> 25 lapel pullups
06 OCT 14, MON
> 5.5-mile Run
> BJJ; 25 lapel pullups
07 OCT 14, TUE
> BJJ; 25 sleeve pullups
08 OCT 14, WED
09 OCT 14, THU
> 4-mile Road March (35#); "Helen" @50#
10 OCT 14, FRI
> Push Press 115x5, 130x3, 150x3; Deadlift 210x5, 245x3, 270x2; 25 back extension/situps
11 OCT 14, SAT
> GoRuck Light
12 OCT 14, SUN
13 OCT 14, MON
> "Helen" RX; 25 situps/ back extension; 25 lapel pullups
14 OCT 14, TUE
> 800m x 4
> BJJ
15 OCT 14, WED
16 OCT 14, THU
> "Jerry" (25:52)
> BJJ; 25 sleeve pullups
17 OCT 14, FRI
> 4.4-mile Run
> Bench Press 154x3, 174x3, 194x1; Overhead Squat 95x5, 110x3, 120x2; 25 lapel pullups
18 OCT 14, SAT
> "Fran" 4:56@65#
19 OCT 14, SUN
> 25 sleeve pullups
20 OCT 14, MON
21 OCT 14, TUE
22 OCT 14, WED
> Road March
23 OCT 14, THU
24 OCT 14, FRI
> 400m run-15 OHS (77#) x 3; 25 back extension/situps
25 OCT 14, SAT
> Agile 8; Snatch 135x1; C&J 155x1; "Elizabeth" 13:54@95#
26 OCT 14, SUN
27 OCT 14, MON
28 OCT 14, TUE
> BJJ
> Push Press 110x5, 120x5, 140x5; Deadlift 185x5, 220x5, 242x5
29 OCT 14, WED
> 100 Pullups/Dips
> Snatch drills
30 OCT 14, THU
> BJJ
31 OCT 14, FRI
> Bench Press 135x5, 159x5, 179x5; Squat 145x5, 179x5, 189x9; 25 situps/back extensions
01 NOV 14, SAT
02 NOV 14, SUN
> 1-arm Pullup 5ea x 3 (2 red bands); 70 pullups
03 NOV 14, MON
> BJJ
> Push Press 105x3, 117x3, 132x3; Deadlift 220x3, 252x3, 284x3
04 NOV 14, TUE
> (3) 200x4; 800x2
> BJJ
05 NOV 14, WED
> "Jerry" (25:50)
06 NOV 14, THU
> 4.48-mile Road March @35#
> Bench Press 145x3, 165x3, 185x3; Squat 155x3, 185x3, 205x3
07 NOV 14, FRI
> 4-mile Run
08 NOV 14, SAT
> NAGA
09 NOV 14, SUN
> swim
10 NOV 14, MON
> BJJ, kickbox
> Push Press 122x5, 138x3, 154x1; Deadlift 230x5, 260x3, 290x1
11 NOV 14, TUE
> armbar drills, "Helen" (20kg); 25 back extension/situps, swim
12 NOV 14, WED
> pullups, pushups
> Tuck Planche 8x8; Handstands
13 NOV 14, THU
> Road March, Tuch Planche 8x8
> BJJ
14 NOV 14, FRI
> Tuck Planche 8x8; Bench Press 155x3, 175x3, 195x1; Squat 185x5, 215x3, 235x1, 25 back extension/situps
15 NOV 14, SAT
> Bas Rutten Boxing, Tuck Planche 8x8
16 NOV 14, SUN
> Bas Rutten Thaiboxing, 100 pullups
17 NOV 14, MON
> Tuck Planche 10x6; 25 situp/back extension; Press 85x5, 98x5, 111x5; Sumo DL 195x5, 225x5, 255x10
> BJJ
18 NOV 14, TUE
19 NOV 14, WED
> Bas Rutten Boxing
> (3)200m x 4; 800m x 2
20 NOV 14, THU
> Bench Press 120x5, 140x5, 155x5; Squat 145x5, 170x5, 190x5; kickbox
21 NOV 14, FRI
> (2)200m x 4; 800m x 3
22 NOV 14, SAT
> 100 Pullups, 1 mile x 2, Tuck Planche 10x6
23 NOV 14, SUN
24 NOV 14, MON
> Press 90x3, 105x3, 120x3; Sumo DL 210x3, 240x3, 270x6; 1 mile x 3; 15 situp/back extension, armbar drills
25 NOV 14, TUE
> Planches, pullups
> BJJ; 200m x 4, 800m x 4
26 NOV 14, WED
> Bas Rutten Boxing; tuck planche
27 NOV 14, THU
> Bench Press 135x3, 150x3, 165x5; Squat 160x3, 180x3, 205x7; 800m x 5
28 NOV 14, FRI
> Bas Rutten Thaiboxing; pullups, planches, leg raises
29 NOV 14, SAT
> kickbox
> 1 mile x 4; Tuck-Straddle Planche 6x10
30 NOV 14, SUN
01 DEC 14, MON
> run
> Press 98x5, 110x3, 124x3, 130x1, 140x1; Sumo DL 225x5, 255x3, 285x3, 308x1, 352x1; Straddle Planche 6x10; 20 situps/back extensions
02 DEC 14, TUE
> BJJ
03 DEC 14, WED
> Tuck Planche 8x8; (3)200m x 4; 800m x 2; Pullups
04 DEC 14, THU
> Bench Press 140x5, 155x3, 176x3, 185x1, 195x1; Squat 169x5, 190x3, 215x3, 225x1, 235x1; Tuck Planche 8x8; 20 back extension/situps
> BJJ
05 DEC 14, FRI
06 DEC 14, SAT
> kickboxing
> (2)200m x 4, 800m x 3; pullups; planches
07 DEC 14, SUN
> 1 mile x 2; 20 back extension/situps
08 DEC 14, MON
> BJJ
> planches, pullups
09 DEC 14, TUE
10 DEC 14, WED
> Push Press 98x3, 110x3, 135x4, 98x13; Deadlift 198x3, 220x3, 247x6, 198x12; planches
11 DEC 14, THU
12 DEC 14, FRI
13 DEC 14, SAT
> kickbox
> 20 back extension/situps; Bench Press 140x3, 160x3, 180x3, 140x10; Squat 164x3, 189x3, 212x3, 164x10; pullups
14 DEC 14, SUN
15 DEC 14, MON
> BJJ
16 DEC 14, TUE
> BJJ; planches; pullups
17 DEC 14, WED
> APFT
> Push Press 91x5, 105x5, 119x8, 91x13; Deadlift 179x5, 206x5, 234x8, 179x13
18 DEC 14 THU
> BJJ
19 DEC 14, FRI
20 DEC 14, SAT
> kickboxing
> Bench Press; Squat; Pullups
21 DEC 14, SUN
> planches
> armbar drills; "Helen" RX
22 DEC 14, MON
23 DEC 14, TUE
> BJJ
24 DEC 14, WED
25 DEC 14, THU
26 DEC 14, FRI
27 DEC 14, SAT
28 DEC 14, SUN